As we begin 2025, many of us reflect on the year just passed and consider the changes we’d like to see moving forward. Often, we start with high hopes and ambitious resolutions. Yet, as the weeks go by, maintaining these aspirations can be challenging, especially when deeper mental patterns or societal pressures pull us in different directions.
Recently, I read an article about the science behind manifestation, and it struck me how this concept connects with the depressive and anxious loops that so many of my patients struggle with. As someone who provides psychotherapy in Berlin, I see firsthand how difficult it can be for individuals to break free from these patterns. Depression, for instance, is characterized by a persistent negative focus—an inability to see beyond what is wrong. This brings to mind the saying, “What you pay attention to becomes your reality.” Science supports this idea through the functioning of the Reticular Activating System (RAS), a bundle of nerves in the brainstem responsible for filtering external information.
The RAS plays a critical role in how we perceive the world. By sifting through sensory inputs, it highlights what we value and blocks out what we devalue. Without this filtering process, the sheer volume of information would overwhelm us. This system helps prioritize what we pay attention to, shaping our reality in the process.
Here’s where it gets interesting: because the RAS operates unconsciously, it runs on autopilot, prioritizing whatever mental patterns dominate—positive or negative. For those in the grip of depression or anxiety, the RAS locks onto thoughts that reinforce feelings of hopelessness or fear. This can create a feedback loop, making it increasingly difficult to see alternatives.
Shifting the Lens: Interventions and Neuroplasticity
Breaking free from these mental loops is possible, though challenging. This is where interventions such as psychotherapy, antidepressants, or even emerging treatments like psilocybin therapy come into play. These approaches help disrupt entrenched patterns by tapping into neuroplasticity—the brain’s ability to adapt and rewire itself.
For those seeking psychotherapy in English in Berlin, these treatments offer a tailored approach to navigating the mental and emotional challenges that come with such entrenched patterns. However, reshaping these patterns doesn’t always require formal treatment. Even in everyday life, it is possible to train the RAS and adjust the lens through which we see the world. Small, consistent practices can gradually shift what we focus on, opening us up to new possibilities and fostering a sense of agency over our mental landscape.
Practical Ways to Train Your RAS
The start of a new year is an ideal time to begin cultivating habits that redirect the focus of your RAS. Here are some simple yet powerful practices to consider:
1. Visualizing What You Want
Visualization is a tool that primes your RAS to prioritize your goals. Dedicate a few minutes daily to vividly imagine your desired outcomes. Engage all your senses—what does success look, sound, and feel like? This practice helps your brain notice opportunities and resources aligned with your aspirations.
For a tangible reminder, create a vision board. By displaying images and words that represent your goals, you can revisit your intentions regularly and reinforce their importance to your RAS.
2. Writing Goals Down
Research shows that writing down your goals increases the likelihood of achieving them by 42%. The act of writing anchors your intentions, signaling to your RAS what truly matters.
Use the SMART goals framework: make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. This clarity helps your brain prioritize actionable steps over vague aspirations.
3. Daily Journaling
Journaling is a powerful way to train your focus:
• Gratitude Journaling: Write down three things you’re grateful for each day. Gratitude shifts attention from what’s lacking to what’s abundant, gradually reprogramming the brain to notice the positive.
• Affirmations: Use positive affirmations to reframe self-perception. Statements like “I am resilient” or “I am open to opportunities” can subtly influence the unconscious mind and guide the RAS.
• Reflective Journaling: End each day by reflecting on what went well. This practice reinforces positive feedback loops and helps you recognize progress, however small.
The Power of Agency
At its core, the process of training your RAS is about reclaiming agency over your mind. It’s not about denying reality but about consciously choosing where to direct your focus. For many of my patients seeking mental health counseling or psychotherapy online or in-person, this work involves a combination of psycho-bio-social interventions, but the consistent self-practices outlined here can be transformative even on their own.
If you’re looking for psychotherapy in English in Berlin, there are tailored approaches available to help you break free from negative mental loops and reclaim your sense of well-being. The journey might not always be easy, but it is possible—and worth it.
As we step into 2025, this is an invitation to actively shape your reality. What will you choose to focus on this year? By setting your RAS to align with your values and goals, you can start to rewrite the patterns that define your life—and create a year of growth, hope, and possibility