Written by Melissa Diaz
Negative self-talk is something that many of us struggle with. It's easy to get caught up in a cycle of negative thoughts that can lead to feelings of low self-esteem, anxiety, and depression. I made it a priority of mine to really focus on noticing when I start to have these thoughts and learn to stop this mindset.
During my journey I learned there is a way to break this cycle and train your brain to focus on positive thoughts instead. This technique involves using your reticular activating system (RAS) to filter out negative thoughts and focus on positive ones. I know this sounds very advance but believe me it's very simple!
What is the Reticular Activating System (RAS)?
The RAS is a network of neurons in the brainstem that plays an important role in regulating arousal and attention. It acts as a filter, allowing certain information to pass through to the brain while blocking out other information. The RAS is responsible for filtering out irrelevant information and prioritizing important information. It also plays a key role in regulating our sleep-wake cycle.
How does the RAS affect our thoughts?
The RAS is constantly monitoring our environment and filtering out information that is not important. When we have a thought, the RAS will filter out any information that contradicts that thought and focus on information that supports it. For example, if you're thinking "I'm not good enough," your RAS will filter out any evidence that contradicts that thought and focus on evidence that supports it. This can lead to a cycle of negative thinking that can be hard to break.
How can we use the RAS to stop negative self-talk?
To use the RAS to stop negative self-talk, we need to train our brain to focus on positive thoughts instead. Here's how to do it:
Identify your negative self-talk: The first step is to become aware of your negative self-talk. Take some time to reflect on your thoughts and identify any patterns of negative self-talk.
Challenge your negative self-talk: Once you've identified your negative self-talk, challenge it. Ask yourself if it's really true or if there's evidence that contradicts it.
Reframe your negative self-talk: Once you've challenged your negative self-talk, reframe it in a positive way. For example, if you're thinking "I'm not good enough," reframe it as "I am capable and worthy of success."
Repeat positive affirmations: To reinforce positive thinking, repeat positive affirmations to yourself. These could be simple phrases like "I am capable" or "I am worthy of love and respect."
Visualize positive outcomes: Visualizing positive outcomes can help to reinforce positive thinking. Take some time each day to visualize yourself achieving your goals and experiencing positive outcomes.
By using these techniques, you can train your brain to focus on positive thoughts instead of negative self-talk. Over time, this can lead to increased self-esteem, reduced anxiety, and improved overall well-being.
I know that negative self-talk can be a challenging cycle to break. However, when I learned about using your reticular activating system to filter out negative thoughts and focus on positive ones, I've made a conscious effort to train my brain to think more positively.
With practice, you can develop a more positive mindset and improve your overall well-being.
