(Part 2) Changing our thoughts to improve our health

(..a continuation of the blog post ‘The undeniable impact of our environment and beliefs on our health’)

As a society, we have been programmed to believe that we are victims and that we have no control over many areas of our life, particularly our health.

We’re also programmed from birth with our parents’ beliefs. For example, when we are sick, we are told by our parents that we need to go to the doctor because the doctor is the authority concerning our health. We are all given the message throughout childhood that the medical profession is the authority on health and that there are many areas of our life over which we have no control. The irony, however, is that people often get better while waiting to see their doctor. That’s when the innate ability for self-healing kicks in, another example of the placebo effect.

Reclaiming our power over our health can help us heal and doing so is, in fact, necessary for us to truly heal. Yet simply ‘thinking positively’ and reciting affirmations for hours on end doesn’t always bring about the results that self-help books promise. 

This is because positive thoughts come from the conscious mind, while contradictory negative thoughts are usually programmed in the more powerful subconscious mind.

The problem is that we are aware of our conscious beliefs and behaviours, but unaware of our subconscious ones. Our subconscious mind is far more powerful than our conscious mind, meaning that we operate around 95% from our subconscious beliefs and programmes. These are working either for or against us, and our subconscious mind will always supersede our conscious control.

Therefore, just telling ourselves that we are healthy isn’t good enough – if there is an invisible subconscious programme that is sabotaging us.

The power of the subconscious mind is revealed in a fascinating way in Multiple Personality Disorder (now referred to as Dissociative Identity Disorder (DID)) where, for example an individual may be allergic to a certain fruit when occupying the mind-set of one personality, while happily eating the same fruit without consequence in the mind-set of another personality.

So, how do we change the negative thoughts and programmes in our subconscious mind?

We first need to let go of guilt and self-blame – after all, we were downloaded with these limiting programmes in our childhood without being consciously aware of them.

We must also recognize that we are the driver in the direction our life is taking, and that we are responsible for our own health.

  • To change our beliefs, we have to be as honest as possible with what they are in the first place. This involves becoming adept at catching our thoughts.

Whenever we start to feel upset or uncomfortable in a situation, we need to make it a habit to turn our attention to what our thoughts are. The core beliefs we need to work on will be hidden behind our negative thinking patterns.

Tools that help:

  • Journaling daily
  • Pausing every hour or so to notice what we are thinking
  • Mindfulness – this is one of the best tools there is for learning to hear our thoughts
  • Breaking thoughts down to beliefs.

If we can work to recognise what thought is upsetting us, we can then ask ourselves ‘Is this true?’, and then try to uncover what the belief behind the thought is.

A great way to do this is to ask ourselves ‘If this thought is true, what does it mean?’ By repeating this question to ourselves we often experience a wave of emotion, or an ‘aha’ feeling.

This will inevitably be the core belief.

For example, say that the thought is “nobody at work likes me”. The process might look like this:

“If it’s true that nobody at work likes me, it means there is something wrong with me. If it’s true there is something wrong with me, it means I am flawed. If that’s true, it means I’m never going to be as good as my colleagues. If that’s true, it means I am the worst. If I’m the worst, it means I’m worthless. Oh goodness that feels like a punch to the gut. That’s my core belief – that I’m worthless.” (https://www.harleytherapy.co.uk/counselling/how-to-change-your-core-beliefs.html)

  •  Try to change perspective

This means we take the core belief we’ve discovered and see it from a completely different angle. For example ‘If I asked my colleague if he/she thought I was worthless, what would they say’? Or, ‘Who gave me the idea that I was worthless? Was it because they felt this way about themselves and were projecting this thought on me?’

The point of doing this is to notice how changeable, and therefore not factual, beliefs really are.

It also enables us to consider ‘what might be a better thought?’

  • Experiment

This involves acting out a belief to see if we can prove it to be correct. The brain loves to think it has ‘proof’.
We think of a belief we want to challenge. We then think of a few small actions we can take to test if this belief is true. Then we write down all the things we assume will happen when we do these actions. We carry out those actions and write down what actually happened. What was the difference was between the reality and our belief?

What new beliefs might our actions actually show us?

  •  Learn belief triggers

If we have a particular core belief that we find really hard to shake off, it can help to learn what triggers it most and then find ways to respond differently to the trigger. It can help to ask:

Who are we with when this belief tends to rise up? Where are we? What are we doing? How are we feeling?

For example, does the core belief trigger most often when we visit a member of family? Could we set some boundaries around how often we visit that person, or how long each visit lasts? Could we try to respond differently to them or take some time out during the visit?

In addition to the above, various techniques are now available if you would prefer to see a trained therapist. These include (and are not limited to):

  • hypnosis
  • the use of affirmations
  • mindfulness
  • Eye Movement Desensitization and Reprocessing (EMDR)
  • Emotional Freedom Techniques (EFT)
  • Neuro-linguistic programming (NLP)
  • Intensive Short-term dynamic psychotherapy (ISTDP)

By rewiring the subconscious thoughts that negatively impact our cells, we have a far greater chance of healing.

Sources:

https://www.brucelipton.com/resource/article/epigenetics https://www.sciencedirect.com/topics/medicine-and-dentistry/chronic-unpredictable-stress
https://www.harleytherapy.co.uk/counselling/how-to-change-your-core-beliefs.html

How to turn off the stress response

In my last post ‘Could my personality be contributing to my chronic pain?’ I mentioned that, after recognising myself in many of the ‘Type T’ character traits, I started to ask myself what I was really feeling and what I wasn’t allowing to surface. I felt it was this repression of my emotions that was causing my body to remain in a stressed, over-adrenalized, anxious state and was responsible for my chronic lower back pain.

What is the stress response, also known as the ‘fight-flight response’?

The body has a natural way of protecting itself when faced with a threat or danger, though the ‘fight-flight response’. Walter Cannon (1871-1945), an American physiologist, first coined this phrase when he observed the common reactions of animals to danger. Once the danger was over, the animals returned to homeostasis – the body’s attempt to stabilize itself by internal corrective mechanisms when its equilibrium has been disturbed. When this is reached, ‘rest and repair’ can occur.

When the human brain perceives us to be in a danger, the hypothalamus in the brain stimulates the pituitary gland, which in turn signals the adrenal glands to produce what are commonly called “stress hormones.” The most familiar of these hormones are epinephrine (adrenalin), norepinephrine, and cortisol (a natural steroid similar to cortisone).

How does the body respond to the stress response?

Our pulse quickens, pupils dilate, digestion stops as the blood supply is sent to the muscles rather than the stomach and intestines, heart rate and blood pressure increase, muscles tense, thinking quickens, we have a surge of energy as fats are released into the bloodstream as emergency fuel, and the thyroid increases our metabolic rate.

The problem is that this stress response can be triggered by both real and imaginary threats. The brain doesn’t know the difference.

Nowadays, despite all our modern conveniences, our lives are often stressful – or at least we perceive them as stressful – and many people live in a perpetual state of fight of flight stress response. This means our bodies cannot rest and repair, and the relaxation response (the opposite of the stress response) is not activated.

What happens to our bodies when the stress response doesn’t switch off?

Eventually extended cortisol release results in:

Increased blood sugar levels, weight gain, bone loss, elevated blood pressure, digestive problems, adrenal fatigue, obesity, sleep deprivation, decreased sexual drive, anxiety and a weakened autoimmune system making the body more susceptible to viral and bacterial infections, and allergies.

Eventually serious physical problems develop as adaptive resources are depleted and the body goes into stress ‘overload’. The effects of this are:

Weight gain, autoimmune dysfunction, extended illnesses, chronic fatigue, chronic pain, thyroid depletion, inflammatory disorders, heightened allergies, coronary complications, and insomnia.

Worry and anger keep the body in this state of emergency, and so ‘feeling our feelings’ and expressing our thoughts becomes paramount.

Who suffers and who doesn’t?

Generally speaking, Type T personalities (as discussed in Part 1) suffer more as they are the most likely to repress their emotions. They don’t want to ‘rock the boat’ as they are often people pleasers and goodists. They can be fearful and anxious, often worrying about what others will think about them if they speak their mind.

Anxiety and fear activates the stress response as the brain cannot distinguish between a real or perceived threat. Our brain is just trying to protect us.

Non-Type T personalities suffer less as they are more able to express frustration, fear or anger in the moment, rather than repressing these feelings. They worry less about how people perceive them and so are more able to release their stress quickly and effectively.

Type T personalities tend to bottle up their thoughts and emotions. As a result, their minds and bodies very easily revert back to the stress response in an act of self-preservation.

Have you ever cried or ‘snapped’ because you or someone else spilt a drink on the floor? Was it really about the mess on the floor, or was it just the final straw – the one that broke the camel’s back? The reality is that you were already feeling stressed and it just took one small thing to tip you over the edge.

Type T personalities, who often repress their feelings, are much more likely to suffer from the aforementioned effects of being in stress overload. In my personal experience, this came in the form as chronic back pain, and prior to that, debilitating neck, shoulder and hip pain.

So how do we move from the stress reponse to the relaxation response?

  • Exercise

Exercise is a simple and effective way of calming the nervous system. It not only uses up the energy created in the body from the fight-flight response, it also breaks down stress hormones. Lower stress hormones mean a calmer body and mind. Just 5 minutes of intensive movement will start to break down excess stress hormones: Shake it out! Dance to your favourite tune, do a few star jumps, run up the stairs, dash around the garden. Most importantly, find something you enjoy. Doing an activity you loathe may only increase your stress through any resentment you feel towards it! I love running, but I know it’s not for everyone. Longer exercise obviously benefits your health and well-being, but 5-minute bursts are surprisingly effective. Exercise also increases endorphins, the feel-good hormones, so it’s a win-win situation!

  • Express yourself!

This is particularly helpful for those of us who find it challenging to express our thoughts and feelings openly, but that is certainly worth exploring too!

Expressive writing, or journaling, is scientifically proven to help reduce stress. It helps us to put distance between ourselves and our thoughts. After all, our thoughts are just that – thoughts. They are not necessarily true and are often not. Thoughts lead to feelings, feelings lead to actions and actions lead to results. When we can separate from our negative, self-destructive thoughts we can then rationalise them and question them. Try journaling for 20 minutes a day. Write as though you were a 5-year-old having an enormous tantrum. Don’t hold back! Don’t mind your language or your spelling. Just let it flow. It will feel like the pressure valve has been released. Get it all out, then throw the paper away (or delete the file). This is for your eyes only, and your opportunity to get all your frustration, resentment, anger or sadness out, rather than put a lid on it, only for that lid to blow at some point when you, and those around you, are least expecting it.

Find something relaxing to do after this. Expressive writing can often bring up trauma from the past when we start to connect our present feelings to things that have happened to us in the past. It can be very draining, but that reservoir of emotions will only spill its banks if we don’t get out those thoughts and feelings somehow.

  • Know you are safe

The fear we feel is based on our own perception of a situation, otherwise we would all be scared of rollercoasters and spiders. Telling yourself you are safe stops the message to the brain that we need to activate the stress response. The more we say, ‘I can take care of myself’ instead of ‘I’ll never be able to cope’, or ‘I can handle this’ instead of ‘I can’t deal with this’ the more our confidence increases and our worry decreases.

If we want to feel safe, we need to believe we can handle life’s ups and downs. To start, try increasing your motivational self-talk and decreasing the negative self-talk. Louise Hay (1926-2017) was an American motivational speaker and the founder of Hay House, and is famous around the world for her positive affirmations, including:

All is well. Everything is working out for my highest good. Out of this situation only good will come. I am safe.

  • Be Present

We need the present to feel good and safe. Depression, nostalgia and regret live in the past, and anxiety and fear need a future (and are often fuelled by the past). Living in the present moment, the ‘Now’ as Eckhart Tolle refers to in his bestselling book ‘The Power of Now’, allows us to enjoy what we are experiencing as it happens, rather than worrying about what has happened, or what might happen. We spend so much of our time either living in the past or imagining the future. The future is not guaranteed, and so the present is all we ever have. Take a moment to breathe calmly and deeply and notice the sounds, smells and sights around you. Use all four senses by touching something to help you feel more grounded to the moment.

Thoughts will come and go. Allow them to pass by and acknowledge them without judgement. Notice them but don’t react to them or embody them. We have 50-70,000 thoughts a day. Most of them are repeated and many of them are not true. Don’t associate with your thoughts, and if you do question whether they are really true.

The acronym I created for doing this is CARE:

Catch the thoughts as they arise
Acknowledge them rather than repressing them
Reframe the thoughts by looking at them from a different, more positive perspective
Experience the change in your thought patterns

  • Have fun!

Learn how to distract yourself from things you find stressful: play your favourite music and sing to it – singing releases endorphins and improves sleep. Meet friends and family – this helps boost our mental health and improve our quality of life. Eat something you enjoy, watch a funny film, read a good book……..the list is endless!

And most of all, educate yourself on the mind body connection. It is your key to healing.