What Happens in Your Brain When Have Negative Thoughts?
When you have negative thoughts—like "I don’t like how I look" or "I’m not good enough"—your brain responds in a very real way. Understanding how your brain reacts can help you build self-compassion and begin to change this cycle of negative thinking.
The Amygdala: Your Emotional Alarm System
The amygdala is the part of your brain responsible for processing emotions, especially fear and stress. When you have a negative thought about your appearance, the amygdala can react as if there's an immediate threat, triggering feelings of stress, shame, or anxiety (LeDoux, 2007). This response can make the experience of looking in the mirror feel overwhelming or uncomfortable.
The Prefrontal Cortex: Decision-Making and Self-Regulation
Normally, the prefrontal cortex helps you think rationally and weigh your thoughts objectively. However, when the amygdala is activated, it can temporarily override the prefrontal cortex, making it harder to challenge those negative thoughts and think clearly (Arnsten, 2009). This means that even if you know logically that you're being too hard on yourself, it might feel impossible to stop the negative self-talk in that moment.
The Default Mode Network (DMN): Where Self-Talk Lives
The Default Mode Network is a network of brain regions that's active when your mind is at rest and wandering, often fueling self-reflection and self-talk (Buckner et al., 2008). If you've built a habit of negative self-talk over time, the DMN can keep reinforcing those thoughts automatically, making them feel like a normal part of your thinking.
Why This Matters—and How to Change It
Negative self-talk can strengthen pathways in your brain that make it easier to fall into these patterns repeatedly (Doidge, 2007). But the good news is that with practice and intention, you can begin to rewire your brain—a process called neuroplasticity. By recognizing these negative thoughts and replacing them with more positive, supportive ones, you train your brain to respond differently. Over time, this can make it easier to feel confident, self-compassionate, and more present when you look in the mirror.
Every time you choose to challenge a negative thought and replace it with a kinder one, you are reshaping your brain to be more resilient and supportive of your goals and well-being.
References
- LeDoux, J. (2007). The Amygdala. Current Biology, 17(20), R868–R874. doi:10.1016/j.cub.2007.08.005.
- Arnsten, A. F. T. (2009). Stress signaling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410–422. doi:10.1038/nrn2648.
- Buckner, R. L., Andrews-Hanna, J. R., & Schacter, D. L. (2008). The brain’s default network. Annals of the New York Academy of Sciences, 1124, 1–38. doi:10.1196/annals.1440.011.
- Doidge, N. (2007). The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science. Viking.
Disclaimer
This post is for educational purposes only and is not intended as a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or mental health concerns.
Author: Wendy Francis, NBC-HWC