While your physical health affects how you feel, your thoughts can also greatly influence your mood and health.

“Your immune system is listening to your thoughts,” says Angela Buttimer, MS, NCC, RYT, LPC, a licensed psychotherapist at Cancer Wellness at Piedmont. “When we think positive thoughts, our immune system functions better. When we think negative thoughts, it creates dysfunction in our immune system.”

Why is it easy to think negative thoughts?

Unfortunately, it’s easy to get stuck in negative thought patterns without even realizing it.

“It goes back to survival of the fittest—our brains are wired to think negatively to survive,” says Buttimer. “We used to think that as long as we were on our toes about potential dangers and threats, we’d survive. But what we know from the ‘broaden and build’ theory in positive psychology is that the brain is capable of thinking of positive possibilities and expanding from there.”

Rewiring your thought patterns

“What we’ve seen in the fields of quantum physics and integrative medicine is that we can change that brain circuitry,” she says.

The key is disciplined thinking—in other words, thinking about what you’re thinking about.

“We have to focus and be disciplined in our thinking,” she says. “Most people are sloppy in their thinking and let their thoughts think them.”

Journal your thoughts

Journaling is an excellent place to start. You need to know what you’re thinking about so you can address it. Start by writing down how you feel. Then ask yourself, “What thoughts are contributing to this feeling?” As you write your thoughts, you may uncover some unhelpful, unkind or untrue thoughts that have been lingering in your mind.

“As a journal writing teacher at Cancer Wellness, I see many people who are shocked by how they feel and think when it comes out on the page,” says Buttimer. “Writing is a way to increase your self-awareness and understand how things are impacting you.”

Once you know what you’re thinking about, journal how you want to think and feel. This doesn’t mean slapping a happy face on a negative situation—doing so can be toxic, she cautions. Instead, reorient your thoughts to find something that brings you gratitude or satisfaction. Here are some ideas of thoughts to practice:

• My body wants to heal.

• I’m grateful for my family, friends and health care team.

• I love taking care of my body.

• I look forward to taking time for myself today.

• I can do hard things.

• I’m strong and courageous.

• I’m optimistic about the future.

• There is so much goodness in my life.

• I’m surrounded by love.

• I’m a loving person.

• I’m learning and growing every day.

• Each challenge is an opportunity to learn and grow.

• I’m so proud of how far I’ve come.

• I’m here for a reason.

• My life has purpose.

• I have the energy for the things I want to do.

• Wonderful new opportunities are coming my way.

• I’m open to meeting new friends.

• It’s OK to slow down and rest.

“Our thoughts go more deeply into our brain when we write them down,” says Buttimer.

Be mindful of your conversations and content consumption

Do you ever notice you’re in a lousy mood after listening to a friend complain or watching a violent TV show? Pay attention to the conversations you have and the content you consume (including television shows, movies, books, the news and social media).

“Be careful not to jump on someone else’s negative thought train,” she says. “You have mirror neurons firing in your brain and your body will think those negative circumstances are happening to you.”

Here are some tips for moderating your content consumption:

• Thoroughly research before you watch or read something.

• Be deliberate about what you’re consuming and for how long.

• Ask yourself why you’re consuming it and how you feel afterward.

Move your body to release negative thoughts

“We have more neuroreceptors in the body than in the skull brain,” says Buttimer. “Once you realize you’re having negative thoughts, do something to move or relax your body. Breathwork, yoga, walking outside and dancing can help stop a negative thought process.”

Seek support for changing your thought patterns

Coaching and counseling can also be helpful as you rewire your thoughts. Buttimer recommends taking the time to find the right coach or counselor who you feel comfortable with and who supports your goals and encourages you to grow.

Invest in yourself 

Taking the time to change your thought patterns is worth the effort.

“We are our own best therapists if we’re willing to put in the time, energy and focus,” she says. “There’s no greater investment than investing in yourself. The most successful people invest in themselves and challenge themselves to get into the best place they can be. They’re not looking for validation from the world, but from their own minds.”

Set your intention each morning

Set an intention each morning to feel good and think positive thoughts. Course correct as many times as you need to throughout the day.

This process creates new neuronal firing in the brain.

“It takes work,” she says. “A lot of people give up because they don’t want to put forth the effort. When you get used to feeling well and thinking positive thoughts, there’s nothing like it. It’s empowering.”

Learn more ways to reduce stress and improve your well-being.