Thoughts and Thinking Patterns and How These Affect our Health

Last week we learned about forgiveness, This week we want to consider how our thought and thinking patterns effect our health.

David woke up one morning worrying about all he had to accomplish during the day ahead.

What if I do something wrong?

What if I can't get everything done?

What if something happens to me? What will happen to my family?

These thoughts had become almost automatic. He carried them throughout the day, replayed conversations at night, and often found it difficult to relax. Eventually, he noticed that his worry was affecting more than his mood. He wasn't sleeping well, had trouble relaxing with his family and always felt tense, and constantly exhausted.

One day, a friend said, “David, you are always uptight and worrying about something. Do you ever give your mind a chance to rest?”

That simple question caused David to begin paying attention to his thinking patterns. He discovered that his mind repeatedly returned to the same fears—even when nothing was actually happening to create fear.

Mind and Body Connection

Abraham was the friend of God, yet his thoughts often got him in trouble. Twice he and his wife lied about their marriage relationship. Abraham rationalized God could not take care of him in Egypt or Gerar, “Because I thought, Surely the fear of God is not in this place; and they will slay me for my wife’s sake.” Genesis 20:11 (see also Genesis 12:10-20).

God had great plans for Abraham, and although Abraham tried to take things into his own hands on several different occasions, God kept His covenant with Abraham and Abraham finally got the message; God is faithful and worthy of out absolute trust.  

Though we struggle and fall, we can, by God’s grace and power, rise again (Proverbs 24:16) out of the pit of anxiety, negativity, and stress.

God, Who knows our every thought (Job 42:2; Psalm 94:11; 139:23-24), instructs us, “Seek ye the LORD while He may be found, call ye upon Him while He is near: Let the wicked forsake his way, and the unrighteous man his thoughts. And let him return unto the LORD, and He will have mercy upon him; and to our God, for He will abundantly pardon. For My thoughts are not your thoughts, neither are your ways My ways, saith the LORD. For as the heavens are higher than the earth, so are My ways higher than your way, and My thoughts than your thoughts.” Isaiah 55:6-9. We belong to God. We can return to Him and He will help us establish appropriate thought and thinking patterns.

How can we cooperate with God regarding our thought and thinking patterns?

There is a powerful and important connection between our thoughts, emotions, and physical health. The way we interpret circumstances influences our stress response, behaviors, sleep, and other processes that affect our overall well-being.

While health is influenced by many factors, including genetics, environment, nutrition, physical activity and outdoor time, hydration, and relationships, Scientific research suggests that psychological well-being and patterns of thinking can play an important role in health. Negativity and negative thoughts impact our overall health negatively. Positive, Godly thought improve health outcomes.

“For though we walk in the flesh, we do not war after the flesh: (For the weapons of our warfare are not carnal, but mighty through God to the pulling down of strongholds.) Casting down imaginations and every high thing that exalteth itself against the knowledge of God, and bringing into captivity every thought to the obedience of Christ; and having in a readiness to revenge all disobedience, when your obedience is fulfilled.” 2 Corinthians 10:3-6.

Stress Begins in the Mind

The brain and body are constantly communicating. When we perceive a threat, the body activates the stress response. Heart rate can increase, muscles become tense, and hormones such as cortisol and adrenaline help prepare us to respond.

This response is helpful when we are facing immediate danger. The difficulty comes when the we repeatedly mentally create or revisit a sense of threat.

The devil is always trying to stir the pot of our thoughts and emotions. But we do not have to succumb to his temptations (1 Corinthians 10:13). As we draw near to God (James 4:7-10), God will help us recognize the enemy’s thought and thinking patterns and will help us cast down the enemy’s suggestive thoughts “and bring every thought into captivity” and lift us up above the temptations of the enemy, and raise a standard against him (Isaiah 59:19), just like Christ; “It is written” (Matthew 4:4, 7, 10).

Consider two people receiving the same message from their supervisor:

“Can we talk tomorrow?”

One person might think, “I must be in trouble. Something terrible has happened.”

Another might think, “I wonder what that is all about. I'll find out tomorrow.”

The event is the same, but the interpretation is different.

Repeatedly interpreting ordinary situations as threats can contribute to ongoing psychological stress. Research has connected chronic stress and psychological well-being with biological processes involving cardiovascular, immune, and inflammatory systems.

Rumination

One unhealthy thinking pattern is rumination; repeatedly dwelling on negative experiences, fears, mistakes, or problems without moving toward a solution.

Rumination sounds like:

• “Why did I say that?”

• “Something’s going to go wrong?” or “I know I am going to mess this up.”

• “I should have done something differently.”

• “Why does this always happen to me?”

Thinking about a problem can be helpful when it leads to a solution. Rumination keeps the mind trapped in stressful repetition.

A 2022 review examining rumination and inflammation found evidence of an association between repetitive negative thinking and inflammatory processes, although researchers emphasized that the relationship is complex.1

Continually rehearsing stress keeps the body's stress systems activated longer than necessary.

Paul encourages us to “be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of God.” Romans 12:1-2.

“For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind.” 2 Timothy 1:7.

The enemy is trying to keep our thoughts occupied with doubt, anger, fear, hate, intemperance, etc. But God has something better to offer us, even the mind of Jesus. “Let this mind be in you which was in Christ Jesus.” Philippians 2:5. The mind of Christ has already been given to us, all we have to do is let Him transform, or transplant His mind in us.

When we have the mind of Christ, what will be our focus? 

“Whatsoever things are true…honest…just…pure…lovely…of good report…if there be any virtue, and if there be any praise, think on these things.” Philippians 4:8.

Isaiah 26:3 tells us, “Thou [that’s God] will keep him [that’s us] in perfect peace whose mind is stayed upon Thee: because he trusteth in Thee.”

Our Thoughts Influence Our Behaviors

A person who repeatedly thinks, “There is no point in exercising,” may become less physically active.

Someone who thinks, “I can't sleep, I have too much to do,” may spend the night stressing and being unproductive instead of resting.

On the other hand, thoughts such as “I can take a ten-minute walk,” or “I will get some rest and deal with this tomorrow,” can lead to healthier choices.

This is why changing thinking patterns can be valuable. The goal isn't to pretend that everything is wonderful. Healthy thinking is not denial; it is learning to think about difficult circumstances accurately and constructively. Joseph, when sold to be a slave for the rest of his life, choose to commit his work unto the LORD, so his thoughts could be established of the things of God. See Proverbs 16:3; Genesis 37-46).

Instead of:

“Everything is going wrong.”

We can ask:

“What specifically is difficult right now?”

Instead of:

“I can't handle this.”

We can ask:

“What is the next thing I can do?”

Instead of:

“Something terrible will happen.”

We can remind ourselves:

“I don't know what will happen, so I will focus on what I can do now.”

Positive Thinking Does Not Mean Ignoring Reality

Positive thinking is sometimes misunderstood as simply trying to be happy all the time. Realistic optimism is different.

It allows us to acknowledge difficulty while still recognizing hope, meaning, gratitude, and possibilities. 

God’s thoughts and plan for us are to save us from the thought and thinking patterns of the enemy. “O Jerusalem, wash thine heart from wickedness, that thou mayest be saved. How long shall thy vain thoughts lodge within thee?” Jeremiah 4:14. “For I know the thoughts that I think toward you, saith the LORD, thoughts of peace, and not of evil, to give you an expected end.” Jeremiah 29:11.

Learning to Change Our Thinking Patterns

We can become more aware of which thoughts we repeatedly believe and rehearse.

Here are a few simple questions that can help:

What am I thinking?

Identify and arrest the thought rather than allowing it to operate automatically.

Is this thought accurate?

Look for evidence for truth instead of immediately believing the worst interpretation.

Am I making the situation worse in my mind than reality?

Watch for catastrophizing and assuming the worst possible outcome. Focus your attention on practical actions rather than things outside your control. Remember that a thought is not necessarily a fact.

As long as God gives us breath, He has a purpose and a plan for each of us, and if we are willing to cooperate with Him, He will bring us to that “expected end”, which will only be the beginning of eternity with God.

Entering into God’s Rest of Mind

Months after his friend asked whether he ever gave his mind a chance to rest, David began making small changes. When he caught himself worrying about something he couldn't control, he would ask, “Is there anything I can do about this right now?”

Sometimes the answer was yes, and he took action.

Sometimes the answer was no, and he practiced 2 Corinthians 10:5 – casting the imagination down and bringing his thought into cooperation with the mind of Christ.

David still experienced difficulties, life still brought uncertainty, disappointment, and challenging days. But he stopped treating every thought as an emergency and naturally lowered his stress until one morning, David woke up and realized he had started his day without analyzing yesterday, without worrying about today, and without criticizing himself and creating fear of his or his family demise.

He took a breath, looked out the window, and praised the Lord!

Through the power of Christ, he had found the power to cast down imagination and control every thought bringing it into obedience to Christ.

Our thoughts are powerful, but they do not have to control us, through Christ, we can control our thoughts. When we learn to recognize unhealthy thinking patterns, challenge distorted thoughts, and focus on Christ and having His mind and thinking patterns, we support both our mental and physical well-being.

Blue Skies,

Dana

Dana West, RDN, LD thrives on helping her amazing clients get a new lease on life by embracing health and conquering disease, living with renewed energy and enthusiasm, through learning to cooperate with God, Our Chief Physician.

If you’re desiring to improve blood glucose levels, energy, sleep, and craving time to unplug, clear your mind, refresh, and refill your spiritual cup – then join us for 14 days of deep immersion into better health, vitality and joy as you begin reversing diabetes, develop a deeper connection with God, and come back home with more energy, lower glucose levels, and a renewed passion for all you’re creating in your life.

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References

1. Boehm, Julia K., and Laura D. Kubzansky. “The Heart’s Content: The Association between Positive Psychological Well-Being and Cardiovascular Health.” Psychological Bulletin 138, no. 4 (2012): 655–691.

   
   

2. Hernandez, Rosalba, et al. “Psychological Well-being and Physical Health: Associations, Mechanisms, and Future Directions.” International Journal of Environmental Research and Public Health 15, no. 10 (2018): 2090.

   
   

3. Kirkegaard Thomsen, Dorthe, Mimi Yung Mehlsen, Marianne Hokland, Andrus Viidik, Frede Olesen, Kirsten Avlund, Karen Munk, and Robert Zachariae. “Negative Thoughts and Health: Associations among Rumination, Immunity, and Health Care Utilization in a Young and Elderly Sample.” Psychosomatic Medicine 66, no. 3 (2004): 363–371. https://doi.org/10.1097/01.psy.0000127688.44363.fb.

   
   

4. Smyth, Joshua M., et al. “Understanding Associations between Rumination and Inflammation: A Scoping Review.” Neuroscience & Biobehavioral Reviews 136 (2022): 104523. https://doi.org/10.1016/j.neubiorev.2022.104523.

   
   

5. Zuccarella-Hackl, Claudia, et al. “Association of Positive Psychological Well-Being with Circulating Inflammatory Markers: A Systematic Review and Meta-Analysis.” Neuroscience & Biobehavioral Reviews 149 (2023): 105186. https://doi.org/10.1016/j.neubiorev.2023.105186.

   
   

6. Chida, Yoichi, and Andrew Steptoe. “Positive Psychological Well-Being and Mortality: A Quantitative Review of Prospective Observational Studies.” Psychosomatic Medicine 70, no. 7 (2008): 741–756.