If you struggle with negative thinking and are looking for the perfect psychology hack to help, I’ve got you! These hacks are backed by science and the Bible, yes and amen to that! They’ll prove to be effective and grow your relationship with God.
If you’re short on time and just want the bullet points, click here!
why your thoughts matter
I love learning about the brain and human behavior. It never ceases to amaze me just how much thought and intention God put into making our bodies! The mind is truly one of the most complex things on the earth.
One aspect of this complexity is how our thoughts and emotions affect our physical selves. It’s tempting to believe that a non physical thing such as a thought has no affect on our body. However this couldn’t be further from the truth!
What we think about and the way we live affects how our bodies function. Ever heard of genes and epigenetics? Essentially, genes are like the blueprint of your body. They provide general instructions and a roadmap for different ways your body will act. Epigenetics are the software that runs on genes. It’s what directs the car down the road choosing certain paths over another. Epigenetics is the influence that turns certain genes on or off. Leaving you more prone to anxiety and/or depression, or increasing mental resilience and flexibility. Obviously this is a very brief overview of the biology of genes and epigenetics, but for today it’ll serve its purpose.
you can change
Now here’s where it gets interesting. Our thinking is one of the major factors that influences what genes get turned on or off. An example would be this: My grandmother and my mother both struggle with anxiety. Most likely there is a genetic component leaving me susceptible to also have the condition. If I choose to believe this about myself and think I am doomed to have anxiety I can switch on the gene that will actually cause me to be anxious. However! If I recognize I may have a predisposition but intentionally think and live in ways that supports my belief that gene remains turned off. Leaving me much better mentally, emotionally, and physically.
Dr. Caroline Leaf puts it excellently in her book Switch on Your Brain where she describes a set of twins that have the same exact DNA but one twin develops asthma and the other doesn’t. She writes, “They have the same genome, so they should respond the same way, but their individual perception of the world as well as their ability to choose means they think and react differently, which alters their genetic expression. Although their genes are the same, their patterns of expression can be tweaked through the signal.”
Bored of the science jargon yet? Don’t worry, I’ll break it down for you…
The bottom line is that how we think directly affects how we feel, live, and act. This is meant to give you great hope because you are never just a victim to your circumstances! Just because a disease runs in your family does not mean you are destined to have it. Think differently and you will live differently. Obviously there is some nuance here but the premise remains the same.
If you’d like to read her book yourself, here’s a link to grab it!
psychology hack #1 – the “crowd out” method
Alright, let’s get into the nitty gritty details. How to actually rewire those negative thoughts so you can live with authority and confidence over your life.
The “crowd out” method is super common in habit creation. Rather than focusing on the negative behavior you want to avoid you increase positive behavior until there is no room left for the bad habit.
For example, if you want to quit eating processed sugar rather than focusing on what you can’t have focus on what you can. You might choose to bring more fruit into your diet to curb the craving and limit the amount of processed sugar you consume.
In the same way we want to crowd out the negative thoughts. When 2 Corinthians 10:5 tells us to take every thought captive that may seem daunting or downright impossible. One way to make this easier is to increase the amount of good thoughts in your mind. Philippians 4:8 gives us instruction to do just that! We’re called to think on things that are true, honorable, just, pure, lovely, and commendable. Things that are excellent and worthy of praise.
We want to turn our thoughts and attention towards things that are life-giving.
Let’s Get Practical!
I love to fill my life with the things Philippians 4:8 describes.
For example, I’ll write scripture or positive quotes on sticky notes and place them in my car, on my bathroom mirror, and around my desk. This way I’m always surrounded by positivity and truth.
You can also change your phone screen to something that makes you happy or inspires you. Then every time you open your phone (which if you fall victim to the phone trap like me…might be a lot) you see something that lifts your spirit.
You should also check who you follow on social media. Do they encourage you? Do they call you to live higher? Are they life giving? Orrr are they negative, always spreading drama, and constantly involved in conflict. Only follow the people who are good for you! Also, I highly recommend staying off of the explore page and setting time limits on your socials.
Lastly, take inventory on the kind of music you listen to. I think we often downplay the influence what we consume has on us. Music that talks about depression, anxiety, addictions, etc. is going to have an affect on your brain. Even if you’re not consciously thinking about it. I love listening to fun, upbeat music that will encourage me to think truth. Sometimes that means worship music and other times it’s simply a fun pop song! Listen to what will bring you life 🙂
psychology hack #2 – get it out
Part of the issue of spirally negative thoughts is that they endlessly bounce around our minds. One of my favorite psychology hacks is writing out what you’re thinking. Ever heard of brain dumping? This is exactly that but with frustrating negative thoughts.
This method is helpful because it’s giving you a different perspective on your thoughts. You can take a step back and view them from the outside, rather than feeling like you’re at the mercy of their every whim.
Writing out negative thoughts and emotions also increases your self-awareness which is key to getting rid of them. You want to identify exactly what the thoughts are and how to eradicate them. This is the first step in your journey to creating new grooves! First we notice, then we name.
let’s get practical!
A practical way to put this psychology hack into play is by writing on paper what you’re thinking and feeling. If you really want to go for the drama (let’s be real, we all have those moments) write all the ugly, nasty thoughts on a paper and light that sucker on fire. Good riddance to those negative thoughts, they serve no purpose for you!
If writing isn’t your jam I highly recommend word vomiting into your voice memo app. This is a super easy way to get all that mental crud out quickly. Plus, down the road you can always listen back and see how far you’ve come!
If you’re really looking for a good mind-body connection I also love exercising as a way to release negativity and anxiety. Get your hot girl walk on or try out Pilates, my personal fav way to get a workout in! Check out Sunshine Pilates by Callie Gualy for a great faith based Pilates workout, totally free! She also has an app that I LOVE and made this totally adorable hat.
psychology hack #3 – filter out the funk
This psychology hack is like the first but flipped. Instead of identifying all the goodness we can bring in, we’re going to take a look at the funk we can get out. It’s important not to dwell here too long but it’s a necessary part of your journey!
What unhelpful habits can you kick to the curb? Things like doom scrolling, binging tv shows, watching the news, etc. These things are likely to numb out your brain via mass info overwhelm. It may feel good in the moment but afterwards you’re likely to feel even more anxious, tired, and negative. 10/10 do NOT recommend.
Maybe you struggle to eat in ways that really make you feel good. You’re quick to grab what’s easy rather than what will really nourish your body. Believe it or not, food actually has a huge impact on the way we feel.
Fun fact! Roughly 90% of serotonin is made in your gut. Crazy right?! This means if you’re eating poorly your gut is going to perform poorly and struggle to produce the right amount of serotonin you need. This hormone aids in sleep, mood regulation, and memory. She’s an important one ya’ll!
let’s get practical!
Take a few minutes to take inventory on different aspects of your life. Think about these areas…
- Physical health (Eating habits, sleep, exercise, etc.)
- Mental health (Thought patterns, social media consumption, coping mechanisms.)
- Relationships (Spouse, partner, friendships, family, etc.)
- Spiritual (Are you reading the Bible, attending church/Bible studies, praying regularly etc.)
I recommend grabbing a notebook and settling into a quiet space to pick a few habits you’d like to leave behind.
Do not allow this to become stressful. You’re simply taking inventory, not creating a massive to do list that causes more anxiety or negative thoughts. Notice, name, and move forward. Deep breaths, you got this!
psychology hack #4 – create rather than consume
Of all the great psychology hacks this is one of my absolute favorites! I often notice that people who tend to be more creative, emotional, colorful, and free-spirited struggle with negative thoughts. If you’re the type of person who feels things deeply, you know what I mean!
I believe this personality type thrives when they’re creating. But in our social media obsessed world we often consume content more than we create. We take in hundreds of videos, images, quick fix foods, and purchases with next day shipping. Everything we want is at our fingertips with the press of a button.
Don’t get me wrong, I’m so grateful for some of these luxuries! Amazon Prime has saved me many times. Buuut if we’re not careful we can become very unbalanced and fall into the overconsumption trap.
That’s why this psychology hack is so helpful. It shifts our perspective from what we want and need to other people. It’s a gift to share beauty and love with those around us. Paul shares some wisdom from Jesus in Acts 20:35 he says,
“In all things I have shown you that by working hard in this way we must help the weak and remember the words of the Lord Jesus, how he himself said, ‘It is more blessed to give than to receive.‘”
Let’s get practical!
One of my favorite ways to create is through writing! Although as a blogger, that probably comes as no surprise. 😆
Some other options are painting, drawing, crocheting, playing music, cooking, baking, any kind of craft, and many more! If you’re looking for inspiration Pinterest always has so many fun ideas. 🙂
I love grabbing some paint supplies and heading outside. Leave your phone inside or turn it off to keep you from being distracted.
When it comes to creating there are no rules! The goal isn’t perfection, it’s to ground yourself and create a little more beauty in the world.
If the arts and crafts vibe isn’t for you, try volunteering or helping out someone you love! There are endless ways to use your gifts for God’s glory and the good of people around you! 💛
psychology hack #5 – Invite others in
Getting stuck in negative thought spirals can be incredibly isolating. It often feels like your trapped and victim to whatever scary idea pops into your head. You may feel stuck or like you’re the only one who struggles in this way. But this is not the truth! So many people struggle with negative thoughts and anxiety. You are not alone.
One of the most common tactics of the enemy is to isolate you from other believers. If he can get you alone, he can convince you of anything.
So what do we do? The complete opposite of what the king of lies wants. You kick his butt straight to the pit of hell where it belongs.
Find someone you love and trust and share what you’ve been going through. Let them into some of the common thought spirals you have. This goes hand in hand with one of the earlier psychology hacks (#2) “write it out” because you’re releasing the thoughts that keep playing pinball in your mind. Plus, it gives the other person an opportunity to speak life and truth into the lies you’re believing.
There are so many times I’ve been struggling with spirals and I finally let my husband in. He is always so faithful to listen and gently remind me of the truth. He will pray with and for me and it truly makes such a difference.
Maybe that person is your bestfriend, a parent, sibling, coach, spouse, or loved one. I know if they are on your side they will absolutely want to help you in this journey, judgement free. 💛
Let’s not forget, we also have the Creator of the universe waiting for us to call on Him! Don’t hesitate to pray and share every detail of your struggle with Him. He is so kind and faithful and will never leave you without sharing His truth and love.
let’s get practical!
For this psychology hack I love to write out a prayer to God. Don’t worry about grammar or handwriting, just brain dump everything onto paper and let God into what you’re thinking. Also, just because it’s a prayer, don’t feel the pressure to format it in a certain way. Let the thoughts flow out without rhyme or reason. If Holy Spirit can intercede when we don’t know what to say, He can certainly translate our spaghetti brain.
Text someone you love and trust and ask them on a coffee date. Then, do the brave thing and share how you’ve been doing. Chances are, they will know just how you feel. If meeting in person isn’t an option, facetime or even call on the phone. Seeing their face and hearing their voice is so much more impactful than reading words on a screen.
If texting is your first step in sharing your struggle, no need to be ashamed. That is perfectly okay too. 💛
Psychology hack #6 – be grateful!
All the psychology hacks are so helpful but this one is often overlooked, gratefulness is a powerful tool! And not just something our moms told us when we were being rather…unpleasant.
Like what we learned in the intro, our thoughts matter so much, so we should make them positive! Finding things we’re grateful for shifts our eyes from lack to abundance.
“give thanks in all circumstances; for this is the will of God in Christ Jesus for you.”
-1 Thessalonians 5:18
Not only is it a helpful hack, it’s the will of God. Guess our mama’s knew what they were talking about!
Let’s get practical!
When you notice yourself starting to spiral or feel anxious try this grounding hack. If you need some anxiety specific psychology hacks click here.
Working with your five senses find things that you’re grateful for.
For example:
- With my hands I feel a soft blanket on my lap that was a gift I’m grateful for.
- With my ears I can hear the rain falling, watering the beautiful butterfly bush in my front yard that I’m grateful for.
- With my taste I can enjoy a warm cup of tea that is calming and soothing which I’m grateful for.
- With my nose I can smell a candle burning in the living room, creating a cozy atmosphere which I’m grateful for.
- With my eyes I see my sweet fuzzy cat taking a nap on the couch which I’m grateful for.
Not only are you grounding yourself and pulling your awareness from your negative thoughts but you’re shifting it to something beautiful and good! Remember Philippians 4:8? Good, true, lovely, pure…think on these things…
You can also start your morning by listing five things your grateful for as your laying in bed. Or start a gratitude journal where you write them down each day. I promise there is always something to be grateful for, no matter how difficult things may be.
Psychology hack #7 – Sabbath
One of the hardest parts of dealing with negative thoughts is just how draining it can be. Sometimes it feels like the life gets sucked out of you. That’s why this psychology hack can be such a game changer.
When we truly learn how to sabbath (take the time to rest and slow down) our cup gets filled and we have the energy to make good choices for ourselves. Choosing to live better is easy when you have the motivation and battery for it. It’s much harder when you’ve already spent the whole day battling negative thoughts that won’t go away.
God gave us the Sabbath as a gift, not a punishment. He knows we’re not meant to do it all so He gives us an opportunity to stop, slow down, and seek Him. What a kind and loving God we have!
Sabbath doesn’t usually mean endless Netflix binging, multiple tubs of cookie dough ice cream, and hiding under the covers all day (I said usually, everybody needs a hobbit day now and then).
True rest should be restorative and leave you feeling refreshed and recharged. Like spending time with family and friends, taking time away from your phone, or going for an evening walk.
Let’s get practical!
Jot down some things that always feel like nourishment to your soul. Maybe it’s a post church nap, a brunch date with friends, or a cozy night in with your loved one. Whatever it is, write it on a sticky note or even just in your phone notes. Then, when you’re tempted to “rest” by doom scrolling your day away, you have some activities ready to go.
Here are a few of my favorite Sabbath ideas,
- Walks around the neighborhood with no music or podcast.
- Reading a book with a fuzzy blanket.
- Sitting on the porch with a cup of coffee and my hubby – no phones!
- Spontaneous day trips to the coast – just because.
- Mario Kart on the Wii with my hubby and way too many snacks (yes, I’m a child. No further commentary needed. Thank you).
Feel free to try a few, or all of them!
Psychology Hacks 1-7 Quick Breakdown
- “The ‘crowd out’ method” — Fill your mind with more positive than negative.
- “Write it out” — Physically get your negative thoughts out on paper or in a voice memo.
- “Filter out the funk” — Identify unhealthy habits that are increasing your negative thoughts.
- “Create rather than consume” — Turn your eyes towards other people and off of yourself. Paint, draw, make music, bake, cook, help someone in need, etc.
- “Invite God and others in” — Tell a trusted person what you’re struggling with. You can do it!
- “Be grateful” — Everyday write 5 things you are grateful for.
- “Sabbath” — Find some things that give your soul restorative rest.
I hope these quick psychology hacks are helpful for you
You can do this! 💛
I know how hard it is always fighting a mental war. But I promise you there is freedom and community out there for you. I’m so proud of you for taking these steps towards healing! You’re already making great progress! 💛
Praying for you sis! Please reach out to me if you need someone to talk to!
xoxo,
Lily