Tired of Being Sad? How to Reprogram Your Brain

Some people tend to believe that feelings and emotions are beyond our control — that we are at the mercy of our moods. But in truth, we can actually generate new brain cells that support positive feelings, and we can weaken or eliminate the brain cells associated with negative emotions.

Every action, word, or thought triggers neural activity — that is, communication between neurons. When a thought or behavior is repeated, it forms a fixed pathway, creating a pattern of neural activity known as a neural network.

Connections between neurons that are frequently used become stronger. This means that through repetition — of a thought, action, or word — we can create new synapses, increase the number of active neurons, and strengthen the connections between them. The more a neural network is used, the more deeply the habit (mental, verbal, or behavioral) becomes neurologically ingrained, and therefore more difficult to change.

Any skill that is practiced repeatedly such as math, playing a musical instrument, or memorizing something — strengthens the neural connections in the brain areas responsible for it.

In simple terms, a thought is a neural pathway in the brain. The more a thought is repeated, the stronger the connections within its neural circuit become. Each time we “walk” that mental path, the signal grows stronger, and the neural route thickens.

When a thought or habit repeats over and over, it physically reshapes the brain. Every time a belief enters our awareness, it reinforces the neural network that represents it — and it becomes more instinctive and automatic. For this reason, repeating positive thinking or positive habits, even if they feel unnatural or forced at first, becomes easier and eventually becomes part of who we are. Repetition strengthens those neural pathways.

Conversely, the brain breaks down connections that aren’t being used. If a particular area of the brain is left unused, it begins to deteriorate, and its connections with other brain areas weaken. When we interrupt a negative thought and stop the automatic emotional reaction it usually brings, the long-term bond between those neurons starts to fade. The more we push away negative thoughts, the weaker they become.

Because repeated patterns literally reprogram the brain, repeating positive affirmations, inner dialogue, and adopting a positive attitude about ourselves and our lives can create a new mental pattern. Repeating positive self-talk reinforces the neural pathway that supports that belief — and with time, it becomes an automatic thought embedded in our belief system.

Creating a healthy belief system by rewiring our thoughts can help us believe in our abilities and talents, see the world more positively, build motivation to make meaningful changes and develop a healthier, more compassionate attitude toward ourselves and our future.

Mental Gym: Training the Mind Like a Muscle

Mental training is like physical training — it takes consistency and self-discipline, and over time, leads to gradual, lasting results. Through repeated intentional habits, we can reprogram the brain to think differently.

What we choose to focus on, becomes who we are neurologically. We can shape our minds through intentional, repeated mental focus.

Try These Positive Thinking Exercises:

1. Find the Good Point- Think about challenging or negative times in your life, and try to identify something positive that came from them. How did those experiences help you grow? What strength did you discover in yourself?

2. Practice Gratitude- Every day, write down three things you are grateful for. Over time, this will train your brain to recognize the good in your life and to naturally focus on it.

3. Record One Positive Moment Each Day- Write down one positive thing that happened to you during the day. It could be a compliment you received, something funny that happened, a kind act you did, or even a small success.

4. Develop Awareness & Reframe Negativity- Notice your negative self-talk — statements of disappointment, complaint, criticism, frustration, sadness, or anger. You may be surprised at how often these thoughts arise. As soon as you catch one, reframe it into a positive statement. Look for a silver lining in the same topic and add a second positive point. This exercise trains your mind to think more constructively and optimistically.

Repeat these exercises daily for forty days, and you’ll start seeing a shift. After that time, your brain will have formed new pathways, and a new pattern of thought will emerge — one that supports a happier, healthier you.

From Shuli Shmueli's new book 'Thought Creates Reality - The Power of Thought Based on Jewish and Scientific Sources, Accompanied by Guidance for Improving Our Quality of Life and Fulfilling Our Desires'. Order on Hidabroot Shopsor call: 073-222-1250

* The book has been endorsed by Rabbi Israel Gans, Head of 'Kol Torah' Yeshiva for Youth and Rabbi of Communities in the Beit Vagan Neighborhood in Jerusalem, and Rabbi Shlomo Yedidya Zepharani, President of 'Amlei Torah' Communities and Head of the Beit Din and 'Keter Torah' Kollel.

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