Geral Blanchard, LPC, is a psychotherapist who is university trained in psychology and anthropology. Formerly of Wyoming and currently residing in Iowa, Geral travels the world in search of ancient secrets that can augment the art and science of healing. From Western neuroscience to Amazonian shamanism, he has developed an understanding of how to combine old and new healing strategies to optimize recovery, whether from psychological or physical maladies.
The Neuroscience of Negative Thinking
Geral T. Blanchard • Jul 25, 2022
Passages in this handout are taken from Words Can Change Your Brain (2016) by Andrew Newberg, M.D., who has written many other highly acclaimed books on the brain.
This work incorporates mindfulness (thinking about your thinking) and analyzes communication patterns in yourself and with others. He writes:
The moment a person expresses even the slightest degree of negativity, it increases negativity in both the speaker’s and the listener’s brain. Instead of getting rid of anger by voicing it [as counselors often recommend], we actually increase it, and this can, over time, cause irreparable damage, not only to relationships, but to the brain as well. It can interfere with memory storage and cognitive accuracy.
What makes anger particularly dangerous is that it blinds you even to the fact that you’re angry; thus it gives you a false sense of certainty, confidence, and optimism.
Angry words send alarm messages through the brain, and they partially shut down the logic-and-reasoning centers located in the frontal lobes.
The more you stay focused on negative words and thoughts, the more you can actually damage key structures that regulate your memory, feelings, and emotions. You may disrupt your sleep, appetite, and the way your brain regulates happiness, longevity, and overall health.
The brain, it turns out, doesn’t distinguish between facts and fantasies when we color events with negativity. Instead, it assumes that a real danger exists in the world and unleashes potentially destructive brain chemicals, like cortisol.
Negative thinking is also self-perpetuating: the more you are exposed to it – your own or other peoples – the more your brain will generate additional negative feelings and thoughts.
To make matters worse, the more emotional we get, the more real the imaginary thought becomes.
Just seeing a list of positive words for a few seconds will make a highly anxious or depressed person feel better, and people who use more positive words tend to have greater control over their emotional regulation.
The repetition of personally meaningful words can actually turn on stress-reducing genes.
Negative words stimulate anxiety, and positive words can lower it. Studies consistently show that the brain gives more attention to negative words, even when we are not aware that we’ve heard them. This reinforces the argument that even the subtlest forms of negativity can sour relationships.
If you repetitiously focus on the word “peace,” saying it aloud or silently, you will begin to experience a sense of peacefulness in yourself and in others close to you. The thalamus will respond to this incoming message of peace, and it will relay the information to the rest of the brain. Pleasure chemicals like dopamine will be released, the reward system of your brain will be stimulated, anxieties and doubts will fade away, and your entire body will relax. And if you do these practices consistently over a period of time, your sense of compassion will grow. In fact, some of the most recent studies show that this kind of exercise will increase the thickness of your neocortex and shrink the size of your amygdala, the flight-or-fight mechanism in your brain.
According to the Mayo Clinic, that followed seven thousand people over forty years, when you add optimistic thinking to your equation, you can actually add up to two years to your life.
When we are practicing what is most meaningful in our lives, we are less distracted by the problems that occur throughout the day.
Can a brief thirty second relaxation exercise really change your brain in ways that will measurably improve your communication skills? Yes! And several fMRI studies have shown that a one-minute relaxation exercise will increase activity in the cortex that really changes your brain in ways that will measurably improve your communication skills, social awareness, mood regulation, and improve decision making abilities. If you increase the length beyond one minute, additional parts of the brain will be activated that help you become more focused and attentive. Cortisol levels will drop, which means that your levels of biological stress will have decreased.
To build a new habit, we have to repeat a new behavior hundreds and hundreds of times. This is what a mindfulness practice can do for you.
Merely repeating positive affirmations to yourself may not raise mood or achievement very much. Instead you have to imbed optimism in your brain through the power of “non-negative thinking.”
Researchers at the University of Toledo show that by manipulating your own thoughts you can even undo negative memories and programming from a traumatic childhood by “rescripting” the events more accurately and imagining a different outcome or solution from this point onward.
As a shrewd Hasidic rabbi once said, “Before you speak, ask yourself this question, will your words improve the silence?”
*********
Other Topics
Basics of MDMA
Rituals and Ceremony
Brain and MDMA
Trauma
Heart
Energy Movement
Quantum Physics
Native Cosmologies
Nature
Spirituality/Enlightenment
Kogi Tribe
Books written by Geral T. Blanchard
More Articles
In recent years psychotherapists have become increasingly aware of the risk of transmitting trauma intergenerationally. By examining the impact of the Holocaust, or the experiences of Native Americans who were systematically abused by colonizers including the Catholic Church, it becomes obvious that indirect passage of depression, despair, anxiety, and damaged self-regard are but a few of the ancestral legacies of uninterrupted abuse. If, however, trauma can be passed from generation to generation without direct experience, could it also be possible for the reverse to happen?
Just as we have started to witness the reality of individual post-traumatic growth (PTG) – not just bouncing back after trauma but bouncing forward – could we entertain the concept of intergenerational growth (IG) – in other words, thriving from generation to generation?
There can be two levels at which trauma is processed. The first tier may be a time of quiet denial or the dissociation of nearly all thoughts of how painful the past was. The body feels it, but the mind does not speak it. On the second level a person awakens to the entirety of it, often an unpredicted and sudden onslaught of previously suppressed details with extensive associated pain. When trauma is reconstituted at the second level it often happens unwillingly. A person may be swept away by an awakening that seems very ugly. It feels like too much to absorb in its entirety. The result is often to feel afraid, even shattered – at first. Now with everything out in the open, what must be done with it?
At the second level of awareness, it is almost impossible to go on pretending that everything is fine. No longer can the visuals and emotions be kept submerged. One wonders, “Damn it, will I ever get better?”
Traumatized persons, with their pervasive pain, typically seek mood altering experiences. This can include ascetic restrictions, hedonistic over-eating, chemical dependency, sexual dependency, sexual anorexia or celibacy, romance addiction, relationship dependency, compulsive gambling, TV or movie binging, rock climbing, auto racing, reliance on antidepressants and/or antianxiety medications, religious addiction, and so much more that can serve to pacify, distract, and avoid unpleasant thoughts and feelings. By thrill-seeking, the higher the risks being engaged, the greater mood alteration one can experience. It’s a big dopamine splash and more.
These are the adult versions of childhood thumb sucking, according to Dr. Harvey Milkman, the author of Craving for Ecstasy (the feeling of ecstasy, not the drug). Harvey pointedly said, “Growing up consists of finding the right substitute for your thumb.”
There are many emotional reactions to a drug-free spiritual awakening experience and a ceremonial MDMA journey. While this article focuses on empathy – both the feeling and the cognitive component – it is obvious to those who have awakened from a spiritual emergency that a variety of related emotions arise.
It is one thing to imagine how another person feels. Psychopaths, despite what the general public believes, are very good at empathy on an intellectual level. Even criminal psychopaths can put themselves in another person’s position and understand their perspective. It is bigger, better, and far healthier when empathy, in its deepest sense, allows us to “feel with” other people by recognizing a sense of oneness with them, what’s called unity consciousness. To hurt others would be to hurt ourselves.
It’s impossible to talk about projection without incorporating a discussion about Sigmund Freud and Donald Trump. In this article I will skip Donald but throw in a little Carl Jung. Freud, of course, named several distinctive defense measures – reality distorting strategies to keep us safe. Two of the big ones are displacement and projection.
First, a definition of projection: This is evident when an individual attributes their own unacceptable impulses onto others. For example, a person might accuse others of engaging in thievery when, in fact, they are swindling money from their employer. Some of the behaviors and thoughts we are most ashamed of could be called shadows. We can see them first in other people before we can “call them out” in ourselves. We are defending against humiliation and mortification lest we be exposed.
Does this empathogen work in a similar manner as psychedelics, blasting us off to a sudden and dramatic awakening of the mind and soul? Not necessarily. Much like massive stress, psychedelics and MDMA can knock people off an unhealthy path and offer them an entirely different trajectory, but there is a lot of arduous individual work that must follow the use of these propellants.
So, could it be concluded that MDMA is a transcendent spiritual event -- a chemical event, or perhaps a neurological experience? By themselves, both seem unlikely. They can change activity in the brain, but enlightenment comes from hard work before and after their use. Entheogens and empathogens likely have a catalytic but not a primary casual effect in awakening.
Many events in life can change us, some in profound ways, others somewhat superficially. Some positively, some negatively. Some temporarily, some permanently. Let’s break it down.
With the “help” of psychology and the diagnoses of PTSD and C-PTSD, an entire trauma industry has developed. Much help has been delivered and, unfortunately, in many instances the assigned labels stick like glue and there can be difficulty relinquishing the newly imposed identity of “breakage.”
Many life events are transformative:
Many great minds have come out of India. Like countless spelling bee champions, Mahatma Gandhi, and Aurobindo Ghose who later took on the name of Sri Aurobindo. Sri Aurobindo became a highly regarded spiritual teacher and author in the twentieth century. His main insight was that what many humans experience during altered or higher states of consciousness are glimpses of the future of evolution. And, he contended, one day these states of expansion will be normal for the whole human race.
Countless numbers of people are seeking the unity consciousness that MDMA can offer. It can make them feel bigger. And more deeply connected and powerful. Like many billions of tiny ants inching a fourteen-wheeler up a hill, every tiny bit of effort pulls the big rig along. Similarly, each one of the eight billion or so people residing on our planet today may, via a combined assemblage of singular efforts, raise their individual consciousness, while tugging the entire race forward.
“Where did all the time go?” That is the ubiquitous question every patient asks after a treatment. They ingest the medicine at 9 a.m. and, after what seems like perhaps an hour or so but was actually five or six, and once the eye mask comes off there is bewilderment as to just how much time has passed. Of course, this is all built on the bedrock notion in Western culture that time is a straight line and linear manifestation. And that there is such a thing as time! Stepping out of existing paradigms, even if for a brief “time” can be eye opening while your eyes are closed.
Traditional Native American cultures have long believed that time is a circular phenomenon. Remotely like the movie Groundhog Day suggests, every day is very similar and reoccurring like the last. In indigenous worldviews, the sun rises and the sun sets, routinely; we always have a predictable reset of sorts, the start of what we call a “new day,” or what Arapahos called “sleeps,” both reflecting measurements of time.
Dark nights of the soul as Saint John of the Cross called those long, despairing periods of our life, are never easy, in fact they are usually dreadful. They are so necessarily awful and so damn long because some of us don’t do subtlety very well. If we are open to these moments, even a tiny bit, they can serve as an internally calculated and blaring wakeup call that will guide us to solace.
John Nelson, in Healing the Split, refers to a fleeting or ephemeral sense of a higher purpose, not fully conceptualized, but compellingly near the heart. It holds answers to life’s pain but isn’t quite within our grasp…at least until the dark clouds engulf us. Then, with great staying power and inexperience matched with trust, a spiritual emergence nears surface awareness. And it always happens, as psychiatrist Stan Groff defined it, around the time of a blurry spiritual emergency.