They are always there. Sometimes louder, sometimes quieter. Sometimes positive, often neutral or purely informative, and about a quarter of the time, negative. Up to 60,000–70,000 thoughts race through our minds every day. So, it’s easy to assume that the voice in our heads reflects our personality, even our essence. But is that really true? Are our thoughts a mirror of our being?
A leading question designed to guide you into the subject of this blog, a classic stylistic device to capture your attention. Or maybe a question most of us never ask ourselves, even though it uncovers a significant factor in mental imbalance and dissatisfaction?
The hint is clear, leading us quickly to the answer to this question, and thus the subject of this article: we’ll explore why identifying with negative thoughts is harmful to our mental health, how a mindful and conscious approach to our thoughts offers both psychological and physical health benefits, and what role a chimpanzee plays in all of this.
What are Thoughts Anyway?
First, let’s go back to the basics. What exactly are our thoughts? Our thoughts are electrical impulses. They arise, rush through our neural network, and disappear again. In fractions of a second, billions of neurons fire, release neurotransmitters, and create what we call thinking. A fleeting construct, a constant stream of memories, judgments, and expectations. And yet, we often believe that our thoughts are the ultimate truth. That what arises in our heads is an objective reality.
But I’d like to present a counter-proposal: our thoughts are more the product of a hyperactive, interpreting brain trying to make sense of the chaos of thousands of simultaneous impressions – and it doesn’t always get it right.
To be precise and fair, not the entire brain should be put on trial. Rather, it’s a part of our fascinating thinking organ that regularly tricks us. And here’s where the chimpanzee comes in.
The Origin of Negative and Irrational Thoughts
Our brain is made up of various regions, each with different structures and functions. A very simplified representation of the complex human brain.
British psychiatrist Steve Peters uses this simple model in his bestseller The Chimp Paradox to explain what happens in our brains when we’re stressed, struggling with ourselves, or focusing on the negative rather than the positive.
The Chimp-Model
The relevant areas in Peters’ model are the prefrontal cortex (the rational brain), the parietal cortex (the automatic brain), and the limbic system (the emotional brain). Peters gives the rational brain the face of a human, who reflects and reacts to the situation thoughtfully, categorizing situations in a healthy and balanced way, categorizing negative experiences effectively for mental hygiene.
The automatic brain is referred to as the computer. Here, information and experiences are stored, which both the human and his counterpart – the chimpanzee – can access, interpret, and process in their own style to derive a corresponding behavior.
The chimpanzee, as you might have guessed, symbolizes the emotional brain. It acts impulsively, stays alert, and follows instinctive patterns. So, the chimp represents primitive and unreflected thinking.
Why the Chimp Has So Much Power Over Us
The key point? The chimp is about four times stronger and faster than the human. It’s also concerned with detecting potential dangers as quickly as possible – a life-saving instinct. Every threat could be fatal. Caution and distrust are essential traits of the chimpanzee if it wants to live a long life.
Now, this chimp is sitting in our brain, reacting much faster than the rational human brain, and seeing dangers and negative scenarios where they wouldn’t be necessary in daily life. Loudly, it intervenes, warning suspiciously of potential wrongs and injustices, grabbing stored information and experiences, and processing them in its way – highly emotional and mostly irrational.
Our inner chimp is thus not designed to view the world objectively or benevolently. Its job is to recognize threats, avoid risks, and evaluate dangers. No place for rose-colored glasses, no time for optimistic daydreams.
The result is a natural focus on negativity. Our thoughts are constantly scanning for problems, uncertainties, and potential disasters. What could go wrong, what others might think of us, what didn’t go well yesterday – all of this takes priority. An evolutionary feature that saved our lives in the wild, but in modern life, it mainly causes stress, doubt, and a distorted perception of reality. Because when you see danger everywhere, you eventually start living in it.
Why identifying with your negative thoughts also affects your physical health
And even your mid-term physical health is negatively affected by the chimp-controlled negative focus. A study by Moriarity and his team in 2020 clearly shows that repeatedly ruminating over a past event or an upcoming decision increases inflammation levels in the blood.
Those who find themselves in situations they’ve previously overthought for nights on end experience heightened stress reactions. The mental carousel continues to spin – and with it, the physical strain.
How to Build Distance From Your Thoughts
The core issue should now be clear: automatic identification with our thoughts.
A mechanism that you neither need to feel guilty about nor justify – but one that can be consciously and proactively questioned.
The simple realization that in every (!) human brain, the emotional and irrational part takes control first, causes a loud outburst, and only then does the rational, balanced part speak up can help you create a healthy distance from your thoughts.
May I introduce? Psychoeducation – in all its glory!
From this newly gained insight, we can now build further:
Take Care of Your Chimp
Your chimp will rage – it’s in his nature. But fighting against him or suppressing him is not helpful. On the contrary: your balance and frustration tolerance will only suffer.
He is not an enemy, but rather an emotional companion who sometimes lives a little outside of reality. Despite his tendency toward drama, he brings valuable traits and functions – such as a strong protective instinct that helps us in dangerous situations, high energy and motivation that push us to perform at our best, and a deep passion that makes life vibrant and intense. Moreover, he fosters creativity and spontaneity and defends our values with determination.
Give your chimp a moment to unleash any irrationality, fear, distrust, and counterproductive emotionality. After a few minutes, even the loudest chimpanzee will calm down, and the human part can take over to reassess the situation rationally and thoughtfully.
Practice Gratitude
If you consciously direct your thoughts toward something you’re grateful for – be it the bright sun, your health, or a pending meeting with friends – you can stop your mental carousel. This practice trains your ability to see the “little” things in life and simultaneously lowers your stress levels, especially when you manage to integrate gratitude into your daily routine.
Meditation and Breathing Exercises
Meditation and breathing exercises promote distancing from your thought world, sometimes more directly, sometimes less so. Consider your thoughts like passing clouds, without judgment, or focus entirely on your natural breathing flow. This can bring you the inner peace you need – great practice for detaching from your thoughts and not identifying with them.
Positive Self-Talk
Pay attention to your inner dialogue and replace negative or critical thoughts with positive, supportive statements. Instead of condemning yourself for a mistake, encourage yourself to learn something new. Talk to your chimp – acknowledge its emotions and offer compassion rather than fighting against it. By consciously speaking kindly and understandingly to yourself, you foster self-confidence and resilience in challenging situations.
Write Down Your Thoughts
Writing down your thoughts helps calm your chimpanzee. You prevent the mental carousel from spinning at full speed, wrap up with your thoughts, and free your mind to refocus on what really matters.
Don’t Be Too Hard on Yourself
Our thought world and behavior are incredibly complex. Many scientists are trying to understand this complexity but know they can never fully grasp it. We’re exposed to many influences – whether biological needs that drive certain behaviors, the thoughts that cross our minds, or experiences and expectations from our social environment that shape our actions. It’s entirely normal to sometimes get lost in your thoughts and make life harder for yourself, even when it doesn’t align with your ideal self-image. Don’t be too hard on yourself – accept that you’re human. These moments are part of the growth process and provide opportunities for new insights.
If we manage to detach ourselves from counterproductive thoughts, we can focus more effectively on our desired self-image and lead a more fulfilling life.
You Are Not Your Thoughts
The most important takeaway from this blog: You are not your thoughts.
The first significant step in freeing yourself from negative thoughts is understanding the natural response process, where the "chimp" part of us becomes active first. This part is focused on recognizing dangers and injustices. If we aren’t aware that our brain is focusing on the negative in these moments, we might make decisions and act based on this chimpanzee reaction. As a result, we lose touch with our actual self-image and identify with the primitive, survival-focused part of our brain and the thoughts arising from it.
If you want to learn more about this topic and discover how to consciously direct your thoughts to free yourself from negative thought patterns, listen to my podcast episode with the Blonde & Balanced team: "Your Thoughts Can Be Your Biggest Obstacle. Here's How You Free Yourself." (Note: It´s in German!). In the episode, we delve into how you can better understand and actively change your thoughts to bring more clarity and ease into your life.
If you need further support on your path to greater mental strength and inner peace, I invite you to a free consultation. In a psychological counseling session, we can work together to discover the strategies that will help transform your thought patterns and achieve your goals. I look forward to meeting you and working with you on your personal growth!
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