The diagram in our previous post, Behavior, shows how behavior can affect thoughts, and how thoughts can affect behavior. Let’s start by looking at how thoughts can affect behavior. We mentioned the RAI strategy – Reflect As If. This involves reflecting (thinking) on the person we would like to be, and then acting (behaving) as if we were that person. This behavior, in turn, affects our thinking and beliefs about ourselves. We create a new “narrative”, a new possibility that we can then rehearse. When we imagine something, we are already creating neural circuits in our brain as if we were doing it. We reinforce that with our behavior, which in turn establishes experience and reinforces our beliefs about ourselves. This “virtuous circle” begins with reflecting on, and imagining, how we want to be and act.
We can also look at how our behavior can affect our thoughts. We can alter the physical state of our body – through relaxation, mindfulness, meditation, breathing and/or exercise. When we are in a relaxed bodily state, it is difficult to think anxious thoughts. If we consciously smile at someone, it is easier to have positive thoughts toward them. It can also cause them to smile too, which is more positive feedback. Instead of thinking “yikes, I wonder what she thinks of me!”, we smile, turn our focus toward the other person, and when she smiles back, we are more inclined to think she views us positively.
With mindfulness and meditation, we learn to let our thoughts come and go without either holding onto them or trying to get rid of them, and without judgement. This lack of forcing our thoughts and assessing their worth disconnects us from anxiety about our own thoughts, calms us, and confers other health benefits such as reduced blood pressure.
Taking even a small action or step towards resolving a problem or concern has a powerful effect on our thinking. Taking action (however small), signals to our mind that a resolution is possible, and increases our sense of control over the outcome. It helps to reduce worry, helps us to think more effectively and creatively, and spurs us to more action. Another positive circle.
As we become more aware of the many ways our thoughts and behavior affect each other, it gives us more options for positive progress and self-development!