It’s Not Enough to Know What NOT to Think — We Also Need to Know What TO Think
Many people come to therapy having learned how to challenge their negative thoughts.
They know:
“That’s just my anxiety talking.”
“That thought isn’t true.”
“I shouldn’t think this way.”
And while that awareness matters, it often leaves people feeling stuck.
Because here’s the missing piece:
You can’t just remove old thoughts — you have to replace them.
This is where the science of neuroplasticity becomes so powerful.
Your Brain Is Always Learning
Neuroplasticity means that your brain is constantly changing based on what you repeatedly think, feel, and do.
Every thought you have strengthens a pathway in your brain.
The more often you think it, the easier it becomes to think again.
That means your anxious, critical, or hopeless thoughts aren’t happening because something is wrong with you. They are simply well-practiced neural habits.
And just like any habit, they can be reshaped.
But here’s the key:
You don’t rewire the brain by saying, “Don’t think that.”
You rewire the brain by teaching it new thoughts to practice instead.
From Old Stories to New Truths
I often call these new, intentional beliefs New Truths.
New Truths aren’t affirmations you have to force yourself to believe.
They are gentle, realistic thoughts you practice—again and again—until they begin to feel familiar.
For example:
Old Thought: I’m broken.
New Truth: I’m learning how to care for myself.
Old Thought: I can’t handle this.
New Truth: This is hard, and I can take one step at a time.
Old Thought: Nothing will ever change.
New Truth: My brain can learn new patterns.
At first, these New Truths may feel awkward or fake. That’s normal. You are literally building new pathways in your brain.
Practice Creates Belief
We often think we must believe something before it can help us.
But neuroplasticity shows us the opposite:
You practice first.
Belief follows.
Every time you gently redirect to a New Truth, you weaken the old pathway and strengthen a new one. Over time, the new thought begins to arise more naturally—without so much effort.
This is not about pretending everything is okay.
It’s about choosing thoughts that support your healing instead of reinforcing your pain.
A Simple Practice
When you notice a painful thought:
Name it: “That’s the old story.”
Pause: Take one slow breath.
Replace: Offer a New Truth.
Repeat: Even when it doesn’t feel true yet.
This is how change happens—one small mental rep at a time.
Closing
It is not enough to know what not to think.
Your brain needs something new to grow toward.
With patience, repetition, and compassion, you can teach yourself New Truths—and slowly, your mind will begin to feel like a safer place to live.
