Bye-Bye Bad Days
Discover the Power of Reframing our worst days into days of personal growth.
We have all had one…
We have all told someone we’ve had one…
And we’re all likely to have more of them…
“The worst day ever!”
Having the worst day ever feels overwhelming and exhausting. Everything seems to go wrong, creating chaos and frustration. You might feel a heavy weight in your chest, tension, headaches, and a sense of hopelessness. Emotions like sadness, anger, and disappointment dominate, making small inconveniences feel like huge obstacles. Socially, you may feel isolated and misunderstood, leading to loneliness. Overall, it feels like being stuck in a dark cloud with drained energy and low spirits.
Yet, what can only be described as a minor miracle we seem to always make it through. What If I told you, your worst day ever could actually be your greatest day of growth?
When challenged, our brain tends to focus on the negative due to its survival instincts. This is driven by the amygdala, which is responsible for detecting threats and triggering stress responses. This negativity bias helps us quickly recognize and respond to potential dangers, but it can also lead to heightened anxiety and stress in non-threatening situations.
It is inevitable that we will all have days where things don’t go to plan. It’s easy to focus on the negative aspects of these days, however shifting our mindset to see them as opportunities to grow and learn can have a drastic impact on our overall well-being.
Our words shape our world. The way we describe our experiences significantly influence our perceived reality, directly impacting our mental health and overall wellbeing. Changing a simple phrase like “I’ve had the worst day” to “I had to overcome some challenges today” can lead to a monumental shift in your self-worth, confidence, and overall happiness. This practice, known as reframing, uses insights from neuroscience and psychology to create a healthier mindset.
Rewiring Your Brain: The Neuroscience Behind Reframing
Our brains are incredibly adaptable, allowing them to reorganise and form new neural connections. This characteristic is known as neuroplasticity. It allows us to change our thoughts and behaviours based on new experiences, learning, and conscious efforts to adopt positive thinking patterns. When we constantly tell ourselves that we’ve had the worst day, we reinforce negative neural pathways. These pathways can lead to a cycle of negative thinking, increasing stress and anxiety.
Conversely, reframing our experiences encourages the formation of positive neural pathways. By saying, “I had to overcome these challenges today,” we shift our focus from the negative aspects to the fact that we managed to navigate through difficulties. This subtle shift promotes resilience and a growth mindset. Research by psychologist Barbara Fredrickson highlights that positive emotions broaden our thought-action repertoires and build our personal resources over time, enhancing our ability to cope with future challenges .
Our brains are capable of adapting to changes. This adaptability allows the brain to change in response to new experiences, learning, and even conscious efforts to think differently. Over time, with repeated positive reframing, this new way of thinking becomes more natural, changing our default response from one of threat to one of growth.
The words we use to describe our day can also influence our emotional state and mental health. According to cognitive-behavioural theory, our thoughts, emotions, and behaviours are interconnected. Negative self-talk can trigger a downward spiral of emotions, leading to feelings of helplessness and depression. Reframing helps break this cycle by altering our perception of events.
When we say, “I had to overcome these challenges today,” we acknowledge the difficulties, but focus on our ability to handle them. This promotes a sense of accomplishment and self-efficacy, which are crucial for mental wellbeing. A study by Carol Dweck, Gregory Walton and Geoffrey Cohen found that individuals who view challenges as opportunities for growth tend to exhibit greater resilience and lower levels of stress .
It costs nothing to give it a go
Reframing not only has immediate emotional benefits but also long-term advantages for our mental health. By consistently practicing positive self-talk, we can reduce the physiological effects of stress. Positive thinking has been shown to lower stress hormones like cortisol and boost immune response. Ultimately, reducing the risk of common health issues, including cardiovascular disease and weakened immune function associated with chronic stress
As well as being shown to be a key contributor to longevity, being socially active is also a key factor in maintaining our mental health and wellbeing, People who frame their experiences positively are generally perceived as more approachable and supportive. Therefore by adopting a positive outlook towards our lives in general ultimately improves our relationships, social interactions and builds stronger social connections..
The Take Away
Changing “I’ve had the worst day” to “I had to overcome these challenges today” may seem minor, but it has significant implications for our mental health and wellbeing. By leveraging the principles of neuroplasticity and cognitive-behavioural theory, we can develop a more resilient and positive mindset. This simple, yet powerful practice helps us navigate life’s difficulties with greater ease and fosters a healthier, more fulfilling life.
Start small…
Our natural tendency is to focus on negatives, but remember, your brain is like a muscle. Just as you wouldn't walk into a gym and lift 150 kilograms on your first day, you can't expect to instantly rewire your thinking. To make a lasting change, it's important to start small, be kind to yourself and consciously make small changes in how you frame your experiences each day. Over time, these small adjustments will strengthen positive neural pathways, making positive framing your default mindset. Soon, your brain won't know any different, and you'll naturally view challenges as an opportunity for growth.
References
Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218-226.
Dweck, C. S., Walton, G. M., & Cohen, G. L. (2014). Academic tenacity: Mindsets and skills that promote long-term learning. Bill & Melinda Gates Foundation.
Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2007). Psychological stress and disease. JAMA, 298(14), 1685-1687.
