Recurring negative thoughts and their biological impact
- When our mind becomes fixated on self-criticism and pessimism, it triggers a sustained stress response: a continuous increase in cortisol. Marian Rojas points out that the body does not distinguish between a real and an imaginary threat. If we live “intoxicated by negative thoughts,” even without a specific cause, we activate cortisol, which triggers physical, psychological, and behavioral changes.. CNN Chile – EL ESPAÑOL.
- This phenomenon is related to what psychology refers to as perseverative cognition: continuous rumination on past or feared events causes prolonged physiological effects such as increased heart rate, blood pressure, and elevated cortisol levels. These effects can lead to pathologies such as cardiovascular disease.
The link between telomeres and biological aging
- Telomeres are the “spikes” at the ends of chromosomes that shorten with each cell division. Chronic stress is associated with accelerated telomere shortening, which translates into cellular aging and an increased risk of disease and mortality. Oxford Academic
- According to Marian Rojas, “the happiest people have the longest telomeres,” directly linking emotional health with biological health.. Marian Rojas Estapé.
- In addition, scientific studies have shown that prolonged depression can accelerate biological aging, leaving sufferers with significantly shorter telomeres—equivalent to 7–10 years of advanced aging—compared to people without depression.. Glamour.
Three daily exercises to interrupt self-critical thoughts
- Label negative thoughts
- Recognize and name the critical thought (“this is my inner critic”), which activates the prefrontal lobe and reduces the immediate influence of the limbic system. This technique promotes emotional regulation. Come talk.
- Alternative cognition
- When you have a self-critical thought, stop it and look for evidence that contradicts it. Ask yourself: “Is this realistic? What other explanation is there?” This rational technique, part of cognitive-behavioral therapy, helps to break down negative patterns. Nortino.
- Evening gratitude
- Inspired by Marian Rojas, at night write down or say aloud one good thing that happened during the day. You re-educate your brain to focus on the positive and cultivate hope. COPE.
Quick and easy exercise to cultivate positive thinking
Three good things
Take a few minutes each night to write down three good things that happened during the day and why they happened. You can do this mentally or in a journal. This simple act reinforces your perception of the good, counteracts negative bias, and trains your brain to actively seek out the positive.
Conclusion
Repeating self-critical thoughts not only damages your emotional well-being, but also has tangible effects on your biology: elevated stress, physiological changes, and accelerated cellular aging. Marian Rojas highlights how negative inner voices affect our immune system and overall well-being, and invites us to transform our relationship with our thoughts through kind and mindful practices. EL ESPAÑOL CNN Chile.
