Tips for dealing with negativity

Sometimes we find ourselves trapped in habits and behaviors that we think we can't change and, precisely because of that, we think we'll never get what we want. "I'm not good at languages"; "I won't be able to beat that sports record"; "I don't have the patience to play any instrument," and other phrases of the sort are just some of the negative beliefs that can become entrenched within us and make us believe they are true.

Luckily, neuroscience could help us change these habits and behavior patterns in order to achieve what we set out to do. At least this is what British neuroscientist Nicole Vignola, author of the book Neurohabits (Planet, 2025).

"The brain is the hardware and memories, thoughts, habits and behaviors would be the "software," explains Vignola, who clarifies how, while software equates to mental health and personality, hardware would be brain health. To function properly, both must support each other.

The good news is that, according to Vignola, we can update our own software. "This implies the possibility of designing new habits and dismantling unwanted behaviors to achieve our maximum mental well-being and create a new version of what we want to be," he says. In other words, our brain is malleable and it is possible to make changes for the better.

"Personal qualities are not set in stone: intelligence is not a fixed quality. If you do not have much knowledge of a subject or you are not a studious person, you can improve through practice," he points out. When we believe that we can develop and change our qualities, our perspective on things begins to change. "If we convince ourselves that we can improve our qualities and capabilities through effort, we begin to transform our way of being and perceiving failure," he continues.

Negative ruminations

The problem is that our negative beliefs often control our thoughts and actions. This makes us live in a state of stress and anxiety that, although to a certain extent is beneficial for our normal functioning, we need to know how to control it so that it doesn't get out of hand. Now, what can we do when we are already immersed in a world of thought, negativity and obsessive thoughts?

It is then that, according to the neuroscientist, we must "trick" our brain with some tricks. One is to go outside and contemplate panoramic views to reduce the feeling of lack of control over emotions. "By expanding your field of vision you can reduce the tunnel vision associated with rage or anger," she explains.

Another recommended tool is to write a diary. "Writing down our thoughts and experiences reduces their emotional load and, over time, decreases the frequency of our ruminations," she continues. This is possible because when we write we must construct complete sentences, unlike when we think about the same subject. "By writing, we externalize obsessive thoughts, making them more manageable and allowing us to deal with them more easily," says Vignola.

It is also very beneficial to adopt a relaxed morning routine that does not involve immediate use of the mobile phone or social media. "The constant flow of updates and notifications can have a negative effect on our brain. If we think of brain energy as mental capital, we are basically using it up from the start, while risking cognitive overload for the rest of the day," warns the neuroscientist.

Another way to trick the brain is to practice some aerobic activity, because this increases mitochondria in the body and brain. "Adequate production is important for optimal brain function and is associated with improved mood and mental clarity," explains Vignola. Mitochondria also play a key role in the metabolism of neurotransmitters: "A good regulation of neurotransmitters, such as serotonin and dopamine, is essential for regulating our mood," she continues.

Finally, the neuroscientist recommends that we learn to get bored. "If we constantly alter our dopamine systems because we need to keep ourselves distracted, we lose the ability to get bored," she explains. In return, Vignola suggests learning to feel comfortable with boredom and not seeking activities that provide instant gratification. "This way we ensure that effort and delayed gratification are involved in the search for pleasure and reward," she concludes.