The effects of positivity on brain health

• Positivity in action
• Neuroplasticity
• What negative thinking and worry do to the brain
• The benefits of positive thinking
• How to change negative thoughts and think more positively

Our thoughts and emotions are closely linked to brain chemistry. When we experience stress or joy, the brain releases different neurochemicals that can influence how our bodies feel and function. These neurochemicals can influence physical symptoms in our bodies. Sad, angry, and hopeless thoughts trigger the brain to release chemicals that negatively affect how our bodies function and feel.

Positive emotions are associated with brain activity that can promote calmness and relaxation, reducing the effects of stress on the body.

While positive thinking isn’t a cure-all and can’t replace professional care, it can complement treatment by helping the brain and body respond more flexibly to stress.

Explore the effects of positive and negative thinking, and consider applying the practical strategies offered here to break negative thought patterns and practise positivity.

Positivity in action

By practising positivity—positive thinking—we not only train ourselves to be happier and more resilient, but we can also rewire the brain. The study of neuroplasticity shows that how we think and behave alters the structure of the brain. Repeated positive thinking can strengthen neural pathways that support optimism and emotional balance, gradually making these patterns more automatic.

Neuroplasticity

Neuroplasticity refers to the brain's ability to change, reorganise, or grow neural networks. We change our brains every day without even realising it. Every habit and each skill that you learn causes your brain to strengthen certain connections and weaken others. Our environment, habits, emotions, behaviours, and thoughts all affect our brain.

Neuroplasticity makes the brain resilient because it enables learning, adaptation, and growth in response to our actions and experiences. The brain’s neuroplasticity is what makes all permanent learning possible—for example, when you learn to play a musical instrument or speak a foreign language. Neuroplasticity is ongoing throughout life, and it’s also how we overcome and potentially recover from medical issues, such as a stroke or other brain injury, depression, and many other illnesses.

What negative thinking and worry do to the brain

As humans, we naturally focus on the negative—we are hardwired this way to keep ourselves safe from threats. In fact, when confronted with negativity or a potential threat, our brains activate more strongly than when an equally intense positive situation arises.

Interestingly, even just thinking about negativity activates the same parts in the brain as a real active threat to our safety or wellbeing. Positive experiences often need to be consciously savoured for a little while before they ‘stick’ in memory — our brains naturally prioritise negative information for survival reasons.

Persistent negative self-talk can lead to a pessimistic outlook that eventually distorts perceptions of reality. There are also physical, emotional, and behavioural symptoms typically associated with negative thinking and worry:

Physical symptoms

• muscle tension, muscle pain, and headaches
• digestive problems
• chest pain
• reduced libido or sex drive
• sleep problems
• fatigue

Emotional symptoms

• anxiety
• mood changes
• restlessness
• irritability and anger
• depression or sadness
• lack of focus or motivation

Behavioural symptoms

• changes in appetite (either over- or undereating)
• abuse of alcohol and/or drugs
• social withdrawal, outbursts of anger
• tobacco/nicotine use

Although our brains must alert us when we are in danger, we need to be careful not to let negative thoughts take over our lives. The more our thought patterns tend to be negative, the easier it becomes to return to them. Chronic rumination can disrupt brain regions involved in regulating emotions and memory, making it harder to shift away from negative thought patterns. As we focus more on the negative, over time, it becomes more difficult to create positive memories.

The benefits of positive thinking

Not only is positive thinking a helpful way to reduce automatic negative reactions, but it also offers many physical and emotional health benefits. Positive thoughts and happy feelings decrease the stress hormone, cortisol, and the brain produces serotonin, creating a sense of wellbeing.

The physical health benefits of positive thinking can help:

• boost your immune system
• improve heart health
• improve digestion
• improve the quality of sleep
• reduce or prevent hypertension
• lower stress levels
• boost resilience 

As you cultivate positive thinking, you’ll feel healthier overall, which can empower and motivate you to adopt healthier habits.

The emotional health benefits of positive thinking can help you:

• handle problems more effectively
• enjoy your life more
• develop positive habits
• boost your self-esteem
• form healthy, positive relationships more easily (It’s easier to see the good in others when you’re looking at your world through a positive lens.)

How to change negative thoughts and think more positively

For individuals struggling with depression, the following tips won’t necessarily substitute for professional treatment. Still, they can work when used with healthy nutrition, exercise, therapy, and/or medication to help you feel better. Small changes can go a long way. Choose one area to focus on and see how you feel. Incorporate other ideas slowly and realistically as they fit your situation.

Focus on self-care. This includes brain-healthy habits such as exercise, healthy eating, prioritising sleep and challenging any negative thoughts. Self-care also means being kind to yourself.

Spend time outdoors. Being in nature generates increased feelings of calmness, joy, and positivity. It lowers stress levels and improves feelings of depression and anxiety. Even ten minutes a day can positively affect your day.

Engage in an activity that fully occupies the mind, such as doing a crossword or a jigsaw puzzle.  This can help break out of ruminative thought patterns.

Practise mindfulness or meditation. Focusing on the here and now and being present is a valuable way to change negative thought patterns and brain activity. Meditating regularly can help change negative thought patterns, help the brain focus, and even slow the loss of brain cells.

Practise Yoga. Like meditation, yoga helps you become more aware of your self-talk. Being aware of negative self-talk prompts you to make a change.

Consciously replace your thoughts. Make it a point to change your negative thinking by replacing a negative thought with a positive one.

Smile. Research suggests that smiling can lift mood and reinforce positive thinking.

Sing. Studies show that singing can help improve mood and reduce symptoms of depression.

Make a list of your worries to get them out of your head. Then make another list of things you feel positive or grateful for. By doing this, you concentrate on the positive and reduce focus on the negative worries.

Learn how to avoid nutritional deficiencies. Speak to your GP about common nutrient deficiencies associated with brain health.

Write in a gratitude journal. Keeping a gratitude journal can help increase psychological wellbeing.

Read something positive. Doing so can boost your mood and give you a mental break.

Be around positive thinkers. Your attitude will tend to follow that of your friends.

Help someone else solve a problem. Helping someone else can bring you a sense of accomplishment and a new perspective on your own problems.

It’s tough to start, but as you intentionally take steps to build stronger connections between positive thinking and challenges, you’ll be on your way to a more positive outlook.