Hi friend,

If you've been with me for a while, you know most of my newsletters live in the body — the gut, the nervous system, cortisol, inflammation. And that's not going to change, because all of it matters.

But this week, I want to shift the spotlight somewhere we haven't spent nearly enough time on: our thoughts and our brain.

Not the physiology of the brain — we'll save that for another day. I'm talking about the actual content of what runs through your mind. The running commentary. The stories you tell yourself before you've even had coffee.

Because here's what I know both as a nurse and as someone who's lived this: our thoughts don't just affect how we feel emotionally. They ripple out into how our body physically responds — our energy, our tension, our sleep, even our digestion. One negative thought first thing in the morning can quietly set the tone for your entire day. It snowballs. By 2pm you're exhausted, and it's not because of what you did — it's because of what you carried in your mind since 7am.

That's the part nobody tells you: negative thinking isn't just uncomfortable. It's draining. Physiologically draining. You can do everything right with food and supplements and sleep and still feel depleted if your mind has been running a negative loop all day.

So starting today, I'm doing something a little different — a 7-day mini-series on replacing habits of vice with habits of virtue. Replacing the negative with the positive. And maybe most importantly, learning how to shift our lens — our perspective — so that when something "negative" happens, or a negative thought creeps in, we can catch it quickly and flip the script. Find the lesson in the moment. Find the redemption in it. Turn it into something that actually moves us forward instead of something that drains us.

I'm genuinely excited about this one. This is deeply practical — these are tools you can start using today, in the next five minutes, not just concepts to think about.

Today is Day 1 and we're starting with one of the most well-researched tools we have: thought reframing, also called cognitive restructuring.

Thought reframing is the foundation of cognitive behavioral therapy (CBT) — one of the most studied, most effective approaches we have for anxiety and depression. It's not about ignoring a hard thought or forcing positivity over it. It's about examining the thought and asking whether it's actually true.

Here's the simplest version: when a thought hits — "I'm going to fail this," "they're upset with me," "I always mess this up" — pause and ask: is this fact, or is this feeling?

"I'm going to fail this" is a feeling wearing a fact's clothing. "I haven't finished preparing yet" is a fact. One spirals. The other gives you something to actually work with.

This isn't about pretending everything is fine. Your brain strengthens the pathways you use repeatedly. When you consistently interrupt distorted thinking and replace it with a more balanced perspective, you're practicing a new mental habit. Over time, that can make those healthier thought patterns easier to access.

1. Ask the fact-or-feeling question. The next time a thought spirals, stop and ask yourself plainly: is this a fact, or is this a feeling? Write the fact version down if you need to see it in black and white.

2. Name the distortion. Most negative spirals fall into a pattern — all-or-nothing thinking ("I always..."), mind-reading ("they think I'm..."), or catastrophizing ("this is going to ruin everything"). Just noticing which pattern you're in takes some of its power away. Step 1: Notice the thought. Step 2: Name the distortion. Step 3: Replace it with a balanced thought. For example, instead of ""Everything is ruined." Instead say, "Today (or this) didn't go as planned, but I can make my next decision a healthy one."

3. Ask what a friend would say. If someone you loved came to you with this exact thought, what would you tell them? Say that to yourself. We're almost always more accurate and more gracious with other people than we are with ourselves.

Pick one of these three today. You don't need all three at once — just one, used consistently, starts to build the habit.

"Do not conform to the pattern of this world but be transformed by the renewing of your mind." — Romans 12:2

I love that this verse doesn't say be transformed by digging in more or by willpower alone. It says renewing of your mind. That's what we're practicing this week — not white-knuckling our way through negative thoughts but actually renewing the pattern underneath them.

Thought reframing, in a lot of ways, is a very practical, version of this verse in action.

Tomorrow, Day 2, we're talking about something small but surprisingly powerful — why simply naming what you're feeling out loud can calm your brain in real time. See you then.

With faith, science, and wellness

Liz

Registered Nurse | Certified Mental Wellness Coach

Unlimited everything. No contract. Just $25/mo. With Tello, you get reliable 5G coverage, zero hidden fees, and none of the bundles you never wanted.

Build Your Own Tello Plan

This newsletter is for educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment. Always consult your physician or a licensed mental health provider with questions about your individual health.