What is the effect of strengthening neural pathways associated with positive thinking patterns, reducing cortisol (stress hormone) production, and activating reward centers in the brain?

From the Guidelines

To strengthen neural pathways associated with positive thinking patterns, reduce cortisol production, and activate reward centers in the brain, I recommend implementing a daily practice of mindfulness meditation for 10-15 minutes, combined with regular physical exercise and gratitude journaling. This approach is supported by recent studies, such as 1, which found that mindfulness-based interventions are associated with improvements in physical and mental health, including reduced stress and anxiety, and improved quality of life.

Key Components of the Recommendation

• Mindfulness meditation: activates the prefrontal cortex while reducing activity in the amygdala, effectively lowering cortisol production and stress responses 1
• Regular physical exercise: releases endorphins, dopamine, and serotonin, directly stimulating reward pathways while reducing stress hormones
• Gratitude journaling: reinforces positive neural connections through repetition, making optimistic thought patterns more automatic over time

Supporting Evidence

• A meta-analysis of mindfulness-based stress reduction and mindfulness-based cognitive therapy found small to medium effects on stress, depressive symptoms, and anxiety 1
• Positive psychological interventions, such as gratitude journaling, have been found to improve indicators of psychological well-being, including optimism and positive affect 1

Additional Considerations

• Ensure adequate sleep (7-9 hours nightly) and maintain social connections, as both significantly support these neurological processes and enhance overall brain health
• Practice these activities consistently for at least 8 weeks, as research shows this is typically when measurable brain changes occur 1

From the Research

Effects of Strengthening Neural Pathways

• Strengthening neural pathways associated with positive thinking patterns can lead to improved well-being and reduced stress, as seen in a study where online positive thinking training intervention was found to be necessary, acceptable, and feasible for caregivers of individuals with autism spectrum disorder 2.
• Reducing cortisol (stress hormone) production can also have a positive impact, as high levels of stress can be detrimental to well-being, and interventions such as mindfulness-based stress reduction can be effective in reducing stress and anxiety 3.

Activating Reward Centers in the Brain

• Activating reward centers in the brain, such as the ventral striatum, can be a possible reward-related mechanism for self-affirmation, and may contribute to the positive effects of self-affirmation 4.
• The strength of neural responses to reward can also affect the ability to maintain positive affect during stress, with individuals having a larger reward positivity (RewP) reporting greater increases in positive affect when they experience more positive events 5.
• Baseline functioning in reward circuitry, such as neural activation in the striatum and medial prefrontal cortex (mPFC), can be associated with response to psychotherapy in youths with anxiety disorders, with responders exhibiting greater pretreatment neural activation in these regions 6.

Key Findings

• Strengthening neural pathways associated with positive thinking patterns, reducing cortisol production, and activating reward centers in the brain can have a positive impact on well-being and stress reduction.
• The strength of neural responses to reward and baseline functioning in reward circuitry can affect the ability to maintain positive affect during stress and response to psychotherapy.
• Interventions such as mindfulness-based stress reduction, online positive thinking training, and self-affirmation can be effective in reducing stress and anxiety and improving well-being 3, 2, 4.