It's Time to Rewire our Mind

for Positivity

Negative thoughts can be powerful, shaping our emotions and actions. However, they are not always facts, and learning to challenge them is key to better mental health. Did you know we have an average of 12,000 thoughts a day? The way we interpret situations affects how we feel, so today’s focus is on using cognitive reframing to shift from self-doubt to self-compassion.

I know, easier said than done, but we're up for the challenge right? We are worth it!

What is Cognitive Reframing?

Cognitive reframing is the practice of changing the way you perceive a situation, helping you replace negative thoughts with more balanced, constructive ones. This technique is used in therapy to help manage anxiety, stress, and self-doubt.

How to Reframe Negative Thoughts

✔ Identify the Thought – What is the negative belief running through your mind? (Example: “I’m not good enough.”)

✔ Challenge It – Ask yourself, Is this thought 100% true? What evidence do I have against it?

✔ Replace It – Transform it into a positive or neutral statement. (Example: “I am doing my best, and that is enough.”)

✔ Practice Self-Compassion – Treat yourself with the same kindness you’d offer a friend going through the same thoughts.

Something I like do do is cancel the thought and reframe it! When I catch myself being negative I say "cancel"x5 and make it positive. The words we speak to ourselves are more powerful than we think. Cast your spell the right way (;

Did you know ...

Our brain is nearly 60% fat? Omega Fatty Acids Are Essential for Clear Thinking & Mental Health

🧠 Supports Brain Cell Function – Omega-3s (DHA) are a key part of brain cells, improving memory, focus, and learning.

🔥 Reduces Inflammation – Protects against brain fog, cognitive decline, and neurodegenerative diseases.

😌 Balances Mood & Lowers Anxiety – Helps regulate dopamine and serotonin for better emotional stability.

🎯 Enhances Mental Clarity & Focus – Increases blood flow to the brain, boosting concentration and cognitive function.

⚡ Builds Stress Resilience – Lowers cortisol levels, preventing overthinking and emotional burnout.

Healthy fats are essential for emotional balance, memory, and cognitive function. Omega-3 and Omega-6 are both essential fatty acids, meaning our bodies can’t produce them—we must get them from food. However, the key difference lies in their effects on inflammation and overall health.

Omega-3: The Essential Anti-Inflammatory ✅ Take More

Omega-6: Necessary but Overconsumed ⚠️ Limit Processed Sources

Omega-9: The Non-Essential but Heart-Healthy Fat ✅ Eat in Moderation

Omega-3s are vital for brain health, emotional stability, and reducing inflammation. Since the body can’t produce them, we must get them from food or supplements.

✔ Best sources: Fatty fish (salmon, sardines, mackerel), flaxseeds, chia seeds, walnuts, algae oil.

✔ Health benefits: Supports mood balance, reduces risk of heart disease, improves brain function, and helps with joint health.

✔ Why supplement? Most diets are deficient in Omega-3s, making supplementation a great way to restore balance.

Omega-6 is essential for immune function and cell growth, but excess intake—especially from processed foods—can lead to chronic inflammation, heart disease, and joint pain. Today’s diets often have a 20:1 imbalance with omega 6 to omega 3, leading to higher inflammation and disease risks. Instead of eliminating Omega-6s completely, the goal is to prioritize whole food sources (nuts, seeds) over processed oils and increase Omega-3 intake for better health.

✔ Healthy sources: Nuts, seeds (pumpkin, sunflower), whole grains.

❌ Avoid processed vegetable oils (soybean, corn, sunflower, canola) and fried foods, as they contribute to inflammation and disrupt the Omega-3 to Omega-6 ratio.

Omega-9 is not essential (the body can produce it), but dietary sources provide additional health benefits for heart health, cholesterol balance, and inflammation reduction.

✔ Best sources: Olive oil, avocados, almonds, macadamia nuts.

Action Step:

Pay attention to our thoughts. When a negative one appears, pause, challenge it, and reframe it into a more positive perspective. What’s one negative thought you can reframe today and what healthy fat will you be divulging in?! Share in the comments or journal about it!

Our thoughts shape our reality—let’s make them empowering. See you soon

Peace & Love

Your Vitality Coach,

Your Favorite Rosé

Heather Rose