Spiritual Bookshelf Episode 9 : How to Overcome Negative Emotions ? Part 2

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Hey there! Welcome back to Spiritual Bookshelf! I’m Philip.

In the last episode, we shared the first three of the “6B Rules” for overcoming negative emotions: Break the Cycle, Block Bias, and Build Brainpower. Today, we’ll dive into the remaining three principles from the book Rewire by Nicole Vignola: Be Aware of Negative Drifts, Belief Brings Vision, and Bounce Back. Let’s explore each one in detail!

4. Be Aware of Negative Drifts
Negative thoughts often creep in so subtly that we don’t notice them taking root. This phenomenon, called confirmation bias, happens when we unconsciously search for evidence to support our negative beliefs. It’s like the “boiling frog” metaphor—these negative drifts develop slowly, but over time, they become deeply ingrained.
For example, you might start believing you’re shy, lazy, or not good enough. These thoughts may stem from past experiences, others’ comments, or even your own perceptions. To combat this, we need to challenge these lies and rediscover who we truly are.
It’s crucial to let go of the negative labels we’ve carried for years, like “I’m too shy,” “I can’t handle this,” or “I’m unworthy of love.” Once we shed these false beliefs, we can transform into more positive, confident, and resilient individuals. And this transformation isn’t just for ourselves—it’s also for our children. Positive traits like optimism, resilience, and kindness are far more valuable to pass on than any academic achievement.

5. Belief Brings Vision
There’s a fascinating study from the 1980s that demonstrates the power of belief. Participants were asked to attend job interviews after makeup artists applied fake scars to their faces. However, right before the interviews, the scars were secretly removed without their knowledge. Despite having no scars, the participants still reported feeling judged and treated unfairly by the interviewers, proving how their negative self-perceptions shaped their experiences.
This study highlights how our inner beliefs directly influence our confidence and self-esteem. If we start a day thinking it will be terrible, our brain will unconsciously seek reasons to confirm that belief, turning it into a self-fulfilling prophecy.
The same applies on a larger scale—if we believe we’re unworthy or incapable, it can shape our entire lives. But here’s the good news: we can change our narrative. When we choose to believe in positive possibilities, our brain rewires itself to see the world differently, and we treat others more kindly as well.
6. Bounce Back
Recovering from loss is both a physical and emotional process. Studies show that when we experience pain, the brain areas responsible for processing pain become highly active. This isn’t just mental; it’s a very real physical response.

A. Dopamine and Motivation:
Loss can reduce activity in the brain’s reward system, leaving us unmotivated. Even though we know activities like exercising or picking up a new hobby can help us feel better, it’s hard to find the energy to do them. But pushing ourselves to engage in small, enjoyable activities—like stretching, playing piano, or cooking—can help restore dopamine levels and break the cycle of negativity.

B. Serotonin and Emotional Stability:
Loss also disrupts serotonin, the chemical that regulates mood. This imbalance can lead to emotional outbursts or impulsive behavior. To stabilize serotonin levels, try activities like exercising, getting sunlight, spending time in nature, and ensuring good sleep.
In simpler terms, recovering from loss requires small, intentional steps: running, singing, dancing, laughing, interacting with others, or even learning something new. These actions can help our brains adapt to a new reality and bring us closer to healing.
I hope the “6B Rules” for overcoming negative emotions—shared across these two episodes—can inspire you to become a more positive, resilient, and joyful person.