Hey there! Welcome back to Spiritual Bookshelf! I’m Philip, and today we’re diving into something we all deal with—negative emotions. Whether it’s work, relationships, or just everyday life, stress comes at us from all directions. And that stress can show up as headaches, insomnia, anxiety, or even depression. So, how can we start living a happy, fulfilling life now instead of waiting until retirement?

You’ve probably heard the saying, “Life is full of disappointments.” But is that really true? Or are we just stuck seeing things through a negative lens?

If you’re like me and want to find effective ways to break free from negative emotions and handle life’s pressures with more ease and joy, then this episode might be just what you need!

In this episode, we’re exploring key insights from Rewire: Break the Cycle, Alter Your Thoughts, and Create Lasting Change by Nicole Vignola. This book helps us understand how our brain works and how to use neuroscience to break negative patterns, change our thinking, and build lasting positive habits.

To make this practical, I’ve summarized her strategies into what I call the 6B Formula—six simple steps, all starting with the letter B:

1. Break the Cycle

2. Block Bias

3. Build Brainpower

4. Be Aware of Negative Drifts

5. Belief Brings Vision

6. Bounce Back

1. Break the Cycle

The first step to overcoming negative thinking is awareness. We need to notice when we’re stuck in negative thoughts and consciously replace them with more positive and rational ones.

So, how can we break this cycle? Nicole suggests two powerful tools:

1) Physiological Sigh

Dr. Andrew Huberman talks about this breathing technique. Here’s how you do it:

• Take two short, quick inhales through your nose (or mouth if needed).

• Hold your breath for a second.

• Slowly exhale through your mouth.

This signals your brain that you’re safe and helps turn off the stress response.

2) Pursue Hobbies

Engaging in hobbies like singing, dancing, or any activity you love can help distract your brain from stress and give it time to reset. When you’re fully immersed in something enjoyable, it allows your mind to recover and break away from negative thought loops.

2. Block Bias

Our brains are naturally wired to focus on the negative—it’s a survival mechanism. But neuroscience shows that negative emotions trigger stronger brain reactions than positive ones, making us more likely to dwell on bad experiences.

One effective way to combat this? Gratitude.

As I shared in the last episode, practicing gratitude can help rewire your brain, shifting your focus to the positive and releasing feel-good chemicals. The more grateful you are, the more you’ll find things to be grateful for.

3. Build Brainpower

Here’s a fascinating study from 2011: Researchers gave two groups the same 380-calorie milkshake. One group was told it was a rich, indulgent 620-calorie treat, while the other was told it was a light, guilt-free 140-calorie shake.

Guess what? The group that thought they drank the high-calorie shake felt fuller and more satisfied, while the other group felt hungry sooner.

This shows that our thoughts shape our experiences.

What you tell yourself influences your emotions, habits, body language, and ho