Written By Samantha Carter

Our thoughts shape our reality. They influence our emotions, behaviors, and perceptions about the world around us. But, what if I told you that you could reprogram your brain to think differently? What if you could replace negative thought patterns with positive ones, foster mental resilience, and improve your overall mental well-being? Well, you can! We’re going to dive into how this is possible and how you can rewire your mind to work for you, rather than the other way around.

Understanding the Science of Thoughts

Our thoughts originate from a complex interplay of biological, psychological, and environmental factors. From an early age, we absorb beliefs, attitudes, and expectations from our upbringing, cultural influences, and societal norms. These ingrained thought patterns can profoundly impact our mental health and individual growth if left unchecked, sometimes leading to negative self-talk, self-doubt, and limiting beliefs.

Neuroscience research has shown how our brains possess remarkable plasticity, meaning they can adapt and reorganize in response to new experiences and learning. This concept forms the basis of neuroplasticity, the brain’s ability to form and strengthen neural connections throughout life. By understanding the mechanisms of neuroplasticity, we can harness the power of our brains to reprogram thought patterns and cultivate a more positive mindset.

Where Our Thoughts Come From

There are many different things that influence our thoughts. The following factors are just a few of the most common determinants.


Our early experiences, interactions with caregivers, and family dynamics can profoundly shape our beliefs and attitudes.

Society and Culture

Cultural norms, societal expectations, and media portrayals can influence our perceptions of ourselves and others.

Past Trauma

Past traumas or adverse experiences can imprint negative beliefs and thought patterns that persist into adulthood.

Personal Experiences

Our day-to-day experiences, successes, failures, and interactions with others all contribute to the formation of our thoughts and beliefs. While many of the reasons that contribute to our thoughts may be outside of our control, we do have the power to challenge and reshape thought patterns through intentional practice and strategies.

20 Techniques to Rewire Your Mind

Now that we’ve discussed some of the things we can’t control, let’s dive into what we can control. By incorporating some of the following techniques, it’s possible to begin shifting our thoughts in a new direction.

1. Mindfulness Meditation

Cultivate present-moment awareness and observe your thoughts without judgment. By learning to be more in-tune with your thoughts and accepting yourself in stillness, you can begin to shift critical narratives to curious ones. This, in turn, paves the way for greater healing and self-compassion.

It also becomes easier to see how the brain and our thoughts are just one part of us, a part we can learn to control and override with enough patience and practice. Scientific studies have even shown the profound impact meditation can have on altering brain chemistry. If nothing else, it’s certainly worth a try.

2. Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is another powerful tool to incorporate that can help reprogram negative thoughts. By identifying and challenging negative thought patterns, you can learn to replace them with more rational and positive alternatives. Of course, a licensed therapist will be there to help guide you through any difficulties that may arise.

3. Affirmations

Affirmations are another way to reinforce new belief systems and thought patterns, such as “I am worthy” or “I am capable.” While it may not provide instant relief, with enough repetition you will begin to see positive results.

After all, how do you think you ended up believing the thoughts you tell yourself now? – The answer is from years of being told the same thing by yourself and/or someone/something else. Also, this isn’t some woo-woo stuff. There is real scientific evidence to support the theory behind why and how affirmations change the brain.

4. Gratitude Journaling

Writing down things you’re grateful for each day can also help shift your focus in a positive way, thus altering your thoughts and brainwave patterns. Practicing gratitude helps boost serotonin levels and produce more dopamine, also known as the brain’s pleasure chemical. Even during difficult times, there is always something to be grateful for. It can be as small and seemingly insignificant as it needs to be. It still counts.

5. Visualization

Another thing you can try is visualizing yourself achieving your goals and living the life of your dreams. This can help rewire your brain to focus on positive outcomes and believe in the possibility of your ideas. Science is now finding that by simply visualizing ourselves doing something, our brain believes we have already done it. This can help build confidence, reduce fear, and alter our perceptions.

6. Neurofeedback

Neurofeedback is another powerful tool to use to help reprogram the mind. Neurofeedback therapy allows therapists to target specific brain regions and neural networks involved in thought processes. By identifying dysfunctional patterns of brain activity associated with negative beliefs, therapists can design neurofeedback protocols to encourage more adaptive patterns of neural firing and promote healthier thought patterns.

7. Physical Exercise

Engaging in regular exercise is known to release endorphins, improve mood, and enhance cognitive function. Endorphins promote feelings of happiness, euphoria, and well-being, which can counteract negative thought patterns associated with depression, anxiety, and stress. Additionally, improved cognitive function can help you break free from cognitive distress, enabling you to challenge and reframe negative thought patterns more effectively.

8. Breathwork

Another way to help rewire the mind is by practicing breathwork to activate the body’s relaxation response and calm the mind. Scientific studies have shown how breathing exercises can help reduce stress, improve emotional regulation, interrupt negative thought patterns, improve focus and clarity, release tension and trauma, and more. It may sound cliche, but taking some deep breaths really goes a long way.

9. Positive Self-Talk

Replace self-critical thoughts with supportive and compassionate self-talk, treating yourself as you would a friend. This can help create new narratives to replace recurring, negative thought patterns with.

While it’s important to remain introspective to grow as a person, it’s equally as important to realize that accountability is possible without making disparaging remarks about yourself. Everyone makes mistakes. You can learn to acknowledge and reflect on yours in a way that is loving and compassionate. Train your mind to practice radical self-love.

10. Social Support

It’s not just about the words you say to yourself. It’s also about the words you allow others to speak to you. Surround yourself with supportive friends and family who uplift and encourage you, rather than people who make you feel bad about yourself. By fostering a positive environment for growth, you help prime your mind to make positive shifts and take back control of your life. You are allowed to accept or reject other peoples’ narratives. Only you get to decide what you believe.

11. Stellate Ganglion Block (SGB)

By undergoing a minimally invasive procedure to alleviate symptoms of PTSD and other stress-related conditions, stellate ganglion blocks (SGB) could help you facilitate a transformative shift in mental health by addressing the physiological aspects of trauma that contribute to mental programming. By interrupting the stress response system, supporting healthy emotional processing, enhancing cognitive function, and promoting neuroplasticity, SGB can lead to the rewiring and reorganization of neural circuits associated with various mental health conditions.

12. Music Therapy

It’s no secret that turning on your favorite tunes can improve your mood. But, did you know that it can also help you rewire your thoughts? Listening to music that uplifts and inspires you can activate neural pathways associated with pleasure and positive emotions. This, in turn, can help reroute previous negative thought patterns. Studies show that listening to music helps keep our brains young, and we all know that the younger we are the easier it is to adapt and change.

13. Nature Immersion

Spending time in nature can help reduce stress, increase feelings of well-being, and gain a new perspective on life’s challenges. Research shows how being in nature can help improve our mental health and enhance our cognitive abilities, which can prime our ability to reprogram our thoughts and perspectives.

14. Journaling

Writing about your inner experiences can also help you gain clarity, process emotions, and challenge negative thought patterns. By writing in a stream of consciousness, you can even uncover subconscious beliefs you may not have been aware of as you work to reframe them for your highest good.

15. Creative Expression

Engaging in creative activities such as painting, playing music, or dancing is another way to channel emotions and transform them into something new. Studies have shown how participating in creative pursuits can help increase neuroplasticity and improve cognitive functioning. In turn, this can help pave the way to rewired thinking and enhanced belief systems.

16. Progressive Muscle Relaxation

Another technique to help reprogram your brain may include a practice known as progressive muscle relaxation (PMR). While PMR primarily targets physical tension and stress, its benefits extend to mental health and can contribute to the reprogramming of the mind by reducing physiological arousal, interrupting the stress response, and enhancing mind-body awareness.

17. Healthy Nutrition

Eating a diet rich in nutrients can also help support brain health and mood regulation. While eating healthy food may not directly lead to a rewired brain, it can certainly help prime the mental landscape for a shift.

18. Limiting Media Consumption

Reduce exposure to negative news and social media to protect your mental health and cultivate a more positive mindset. It’s important to remember that the information and content you consume has a profound impact on your thoughts and mental well-being. Therefore, it’s important to choose your media consumption wisely by critically investigating whether or not it aligns with your values.

19. Yoga and Tai Chi

Practicing mindful movement can help reduce stress, improve flexibility, and enhance the mind-body connection. Yoga and Tai Chi are ancient mind-body practices that offer a holistic approach to mental reprogramming by integrating physical movement, breath awareness, mindfulness, and meditation. These practices can promote profound shifts in thought patterns and emotional well-being by providing a space for self-compassion and reflection.

20. Hypnosis

If you’re struggling to rewire negative thought patterns into positive ones, you may want to consider working with a trained hypnosis therapist who can help guide you through a deep state of relaxation to investigate and retrain outdated beliefs.

Incorporating Reprogramming Techniques

By incorporating these techniques into your daily routine and cultivating more loving self-awareness, you can learn to reprogram your mind for greater resilience, happiness, and well-being. Remember that change takes time and patience, so be gentle with yourself as you embark on this journey of transformation.

Train Your Brain to Believe in Better

The science of reprogramming your brain offers hope and empowerment for anyone seeking to break free from negative thought patterns and unhelpful belief systems. By understanding the origins of our thoughts, harnessing the principles of neuroplasticity, and implementing evidence-based techniques, we can learn to rewire our minds to experience greater happiness, resilience, and fulfillment.

Seeking Further Assistance

While these techniques can be powerful tools for mental reprogramming, navigating complex mental health issues may require professional guidance and support. If you find yourself struggling to overcome negative thought patterns or cope with overwhelming emotions, consider reaching out to a licensed therapist for further assistance.

Therapists with Plus by APN can provide personalized strategies or interventions to help you on your path to mental wellness. For a free consultation, reach out to us today by calling 424.644.6486 or filling out the online contact form.