The Hardcore Therapist 117.5- Why Your Brain Goes Negative First and How to Build Positivity on Purpose

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Why does your brain always go to the worst-case scenario first?
 And how do you become more positive without lying to yourself or bypassing reality?

In this episode of The Hardcore Therapist, I breaks down the neuroscience behind negative thinking, why your brain is wired for threat, not happiness, and why “just think positive” doesn’t work.

Guided Mind-Mapping Exercise

Interrupting Worst-Case Thinking

You can do this exercise while listening or come back to it anytime your thoughts start spiraling. Grab a piece of paper or your notes app.

1. Core Thought (Center of the Page)
 Write the main negative or worst-case thought looping in your mind. Don’t edit it just get it out.

2. Name the Threat
 Ask: What is my brain trying to protect me from?
 (e.g., rejection, failure, loss, shame)

3. The Facts
 List only what you know for sure observable facts, not interpretations.

4. What Else Could Be True?
 Write 2–3 realistic alternatives that don’t dismiss reality, but widen perspective.

5. Regulate First
 Note one thing that would help your nervous system right now
 (slow exhales, grounding, water, stepping outside).

6. Intentional Positive Input
 Add one small, believable supportive thought not forced positivity.

This isn’t about “thinking happy.”
 It’s about helping a threat-wired brain slow down, widen perspective, and feel safer.

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