John Wanjiru

04/04/2026

How to change negative thoughts: cognitive restructuring.
How to think, rethink and rebuild effective belief systems.

Change doesn’t start from without, It starts within your thinking system.

🤔 Ever failed at something, like a presentation and told yourself:

→ “I’m terrible at this… I’ll never do it again.”

→That’s not reality: that’s your belief system reacting.

𝑵𝒐𝒕𝒆: Your thoughts are not random: they follow structured cognitive patterns.

One of the most powerful frameworks is: ABCDEF Model (Cognitive Restructuring)

📌 Did you know the grandfather of CBT, Albert Ellis, struggled to talk to the female species?

→He feared them. He forced himself to speak to 100 women in the Bronx Botanical Gardens. In essence, he was his own first client.

1. 𝘼 – 𝑨𝒄𝒕𝒊𝒗𝒂𝒕𝒊𝒏𝒈 𝑬𝒗𝒆𝒏𝒕 (Antecedent event)

→ Example: You perform poorly in a presentation.

→ This event triggers awareness of a gap (skills, preparation, confidence).

2. 𝘽 – 𝑩𝒆𝒍𝒊𝒆𝒇𝒔 (Automatic Thoughts)

→ “I suck at public speaking.”

→ “I’ll never speak again.”

𝑵𝒐𝒕𝒆: These are dysfunctional narratives, not facts.

3. 𝘾 – 𝑪𝒐𝒏𝒔𝒆𝒒𝒖𝒆𝒏𝒄𝒆𝒔

→ Physiological: increased heart rate, tension

→ Emotional: anxiety, embarrassment

→ Behavioral: avoidance of speaking engagements.

4. 𝘿 – 𝑫𝒊𝒔𝒑𝒖𝒕𝒊𝒏𝒈 𝑰𝒓𝒓𝒂𝒕𝒊𝒐𝒏𝒂𝒍 𝒃𝒆𝒍𝒊𝒆𝒇𝒔

→ Detect: This thought is extreme.

→ Debate: Is it true I’ll never improve?

→ Discriminate: Separate fact from distortion

5. 𝙀 – 𝑬𝒇𝒇𝒆𝒄𝒕𝒊𝒗𝒆 𝑷𝒉𝒊𝒍𝒐𝒔𝒐𝒑𝒉𝒚 (Belief System)

→ I didn’t perform well, but I can improve.

→ Articulation is a skill I can hone.

6. 𝙁 – 𝑭𝒖𝒏𝒄𝒕𝒊𝒐𝒏𝒂𝒍 𝑶𝒖𝒕𝒄𝒐𝒎𝒆

→ You practice articulation

→ You try again despite discomfort

💡 Your within system (core beliefs) shapes your without systems (behavior, performance and results).

Let’s talk ⤵️

What belief have you been holding onto that needs restructuring?

DM: I offer ghostwriting services for research oriented writings.

D.M: Am an adept mental health and wellness researcher, writer and trainer

♻️ 𝘙eshare, 𝘳𝘦𝘢𝘤𝘵 𝘢𝘯𝘥 𝘳𝘦𝘴𝘱𝘰𝘯𝘥 if you found it insightful
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01/04/2026

A scene within the typical occurrences of nature led me to perceive something I rarely recognize: a peculiar behavior associated with the human animal.....

📌This piece is highly symbolic and deeply rooted in Jungian psychology.

Find more details here: (Link on the comments section)

DM: I offer ghostwriting services for research oriented writings.

D.M: Am an adept mental health and wellness researcher, writer and trainer

♻️ 𝘙eshare, 𝘳𝘦𝘢𝘤𝘵 𝘢𝘯𝘥 𝘳𝘦𝘴𝘱𝘰𝘯𝘥 if you found it insightful
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01/04/2026

How to change habits: neuroplasticity101
How to learn, unlearn and relearn habits.

Change and adaptation begin at the neuronal level.

→It takes time, often a month or more, for meaningful change to occur.

🤔 Have you ever tried writing with your left hand if you’re right-handed?

→It feels uncomfortable and mentally exhausting.

→That’s neuroplasticity in action, you’re trying to ignite a new set of neuronal excitation patterns.

𝑵𝒐𝒕𝒆: Memories and habits are stored as patterns of neuronal excitation.

→ The more excitable a neural pathway becomes, the more dominant the behavior.

🤔 Think about when you learned how to walk at age 2. It required effort, focus and repetition.

Today, you walk effortlessly; what career coaching gurus call unconscious competence.

Now let's apply this to modern habits:
→ Replacing excessive scrolling with reading

→The goal is to replace maladaptive behaviors (maladaptive neuroplasticity) with adaptive ones (adaptive neuroplasticity).

Here’s how your brain supports this adaptive uncomfortable transformation:

1. 𝙎𝙮𝙣𝙖𝙥𝙩𝙞𝙘 𝙥𝙡𝙖𝙨𝙩𝙞𝙘𝙞𝙩𝙮: strengthening or weakening connections between neurons based on use.
→The brain strengths synapses involves in reading; it's more tasking than scrolling.

2. 𝙈𝙮𝙚𝙡𝙞𝙣𝙖𝙩𝙞𝙤𝙣: repeated behaviors build a fatty insulating layer that speeds up signal transmission.
→Each read 📖 strengths the brain. You are able to think more clearly.

3. 𝙋𝙧𝙪𝙣𝙞𝙣𝙜: unused neural pathways (e.g., scrolling habits) weaken and eventually fade.

4. 𝙉𝙚𝙪𝙧𝙤𝙜𝙚𝙣𝙚𝙨𝙞𝙨(gen of new brain cells) : new neurons are generated to support more demanding activities like reading.

5. 𝘿𝙚𝙣𝙙𝙧𝙞𝙩𝙞𝙘 𝙗𝙧𝙖𝙣𝙘𝙝𝙞𝙣𝙜:new neural connections form, increasing your brain’s capacity to process information.

→Over time, these changes strengthen neural activity in the prefrontal cortex (behind your forehead), improving focus, discipline, and your ability to postpone gratification.

💡You don’t stop maladaptive habits; you rewire them.

Let's talk ⤵️

What behavior have you been trying to learn, unlearn or relearn?

DM: Are you a mental health professional and need a ghostwriter? Why wait? I offer ghostwriting services for research-oriented writing. ✍️

D.M: Am an adept mental health and wellness researcher, writer and trainer

♻️ 𝘋𝘰𝘯'𝘵 𝘧𝘰𝘳𝘨𝘦𝘵 𝘵𝘰 𝘙𝘦𝘱𝘰𝘴𝘵, 𝘙𝘦𝘢𝘤𝘵 𝘢𝘯𝘥 𝘙𝘦𝘴𝘱𝘰𝘯𝘥 𝘪𝘧 𝘺𝘰𝘶 𝘧𝘰𝘶𝘯𝘥 𝘪𝘵 𝘪𝘯𝘴𝘪𝘨𝘩𝘵𝘧𝘶𝘭 💡
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28/03/2026

26/03/2026

How to reframe your identity: a retreat from without validation to within clarity.
𝑾𝒊𝒕𝒉𝒊𝒏 𝑰𝒅𝒆𝒏𝒕𝒊𝒕𝒚:

𝑪𝒐𝒓𝒆 𝒗𝒂𝒍𝒖𝒆𝒔:
→ Within standards of what is right, meaningful, and worth pursuing.
→ Within standards that direct our thoughts, emotions, and behaviors.

𝑪𝒐𝒓𝒆 𝒃𝒆𝒍𝒊𝒆𝒇𝒔:
→ The dominant narratives in your life.
→ Stories you tell yourself about who you are and what’s possible.

𝑪𝒐𝒓𝒆 𝒃𝒆𝒉𝒂𝒗𝒊𝒐𝒓𝒔:
Core values → core beliefs → thoughts → emotions → behaviors → habits → personality.

𝑵𝒐𝒕𝒆: The brain is optimized for prediction. A particular pathway that is easily excitable directs your life from within, whether adaptive or maladaptive.

𝑺𝒆𝒍𝒇-𝒂𝒘𝒂𝒓𝒆𝒏𝒆𝒔𝒔 (𝒎𝒆𝒕𝒂𝒄𝒐𝒈𝒏𝒊𝒕𝒊𝒐𝒏):
→ The conscious ability to observe your thoughts, emotions, and behaviors.
→ Without this, compulsive thoughts and behaviors run your life from within.
→ It’s a strong predictor of emotional intelligence.

𝑾𝒊𝒕𝒉𝒐𝒖𝒕 𝑰𝒅𝒆𝒏𝒕𝒊𝒕𝒚

𝑷𝒓𝒆𝒔𝒄𝒓𝒊𝒃𝒆𝒅 𝒔𝒐𝒄𝒊𝒂𝒍 𝒓𝒐𝒍𝒆𝒔, e.g., student, doctor, psychologist, etc:
→ Some people are too attached to external identities, such that a collapse of their roles = a collapse of the individual.

𝑴𝒂𝒕𝒆𝒓𝒊𝒂𝒍 𝒑𝒐𝒔𝒔𝒆𝒔𝒔𝒊𝒐𝒏𝒔, e.g., houses, cars, followers, designer bags, and shoes:
→ Brands play on you; they sell you a “without” identity.
→ Well, you don’t know yourself? You don’t know your self-worth? Wear this, drive that, live here, own this, post here, eat here, and you will appear great.

𝑺𝒐𝒄𝒊𝒂𝒍 𝒄𝒐𝒏𝒅𝒊𝒕𝒊𝒐𝒏𝒊𝒏𝒈:
→ You absorb norms from school, social media, the workplace, religion, movies, and ads.
→ Remember, conformity in behavior and thinking is good for business.

𝑫𝒊𝒈𝒊𝒕𝒂𝒍 𝒊𝒅𝒆𝒏𝒕𝒊𝒕𝒚:
→ The version of yourself you present online.
→ Social media amplifies idealized identity; most people seem “perfect” online.

💡 𝑰𝒅𝒆𝒏𝒕𝒊𝒕𝒚 𝒇𝒐𝒓𝒎𝒂𝒕𝒊𝒐𝒏:
External trigger, e.g., criticism or expectation → internal processing (thoughts, beliefs, and interpretations) → outcome (emotions, behaviors, identity reinforcement)

💡 𝑪𝒐𝒈𝒏𝒊𝒕𝒊𝒗𝒆 𝒓𝒆𝒔𝒕𝒓𝒖𝒄𝒕𝒖𝒓𝒊𝒏𝒈 (𝑪𝑩𝑻 𝒕𝒐𝒐𝒍):
Identify automatic thoughts → challenge their accuracy → replace them with balanced alternatives.

People see me as weak → What evidence supports this? → I’m strong and capable.

✔️ Hone the within, or the without will direct you.

✔️ Self-worth is born from within, not from without.

Let's talk ⤵️

DM: Are you a mental health professional and need a ghostwriter? Why wait? I offer ghostwriting services for research-oriented writing. ✍️

D.M: Am an adept mental health and wellness researcher, writer and trainer

♻️ 𝘋𝘰𝘯'𝘵 𝘧𝘰𝘳𝘨𝘦𝘵 𝘵𝘰 𝘙𝘦𝘱𝘰𝘴𝘵, 𝘙𝘦𝘢𝘤𝘵 𝘢𝘯𝘥 𝘙𝘦𝘴𝘱𝘰𝘯𝘥 𝘪𝘧 𝘺𝘰𝘶 𝘧𝘰𝘶𝘯𝘥 𝘪𝘵 𝘪𝘯𝘴𝘪𝘨𝘩𝘵𝘧𝘶𝘭 💡

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19/03/2026

How stress atrophies the brain: thinking, learning and memory shrink.

Short-term stress is amazing.

It allows you to run from danger, learn and adapt to your environment.

Physical and psychological distress (our specialty) leads to maladaptive neuroplasticity.

During periods of chronic stress, the adrenals (near the kidneys) produce glucocorticoids, e.g., cortisol.

→ Elevated cortisol in the brain 𝒓𝒆𝒅𝒖𝒄𝒆𝒔 𝒏𝒆𝒖𝒓𝒐𝒏𝒂𝒍 𝒏𝒖𝒎𝒃𝒆𝒓 𝒂𝒏𝒅 𝒄𝒐𝒏𝒏𝒆𝒄𝒕𝒊𝒐𝒏𝒔 in the PFC and hippocampus:

𝑷𝒓𝒆𝒇𝒓𝒐𝒏𝒕𝒂𝒍 𝑪𝒐𝒓𝒕𝒆𝒙 (𝑷𝑭𝑪)
→ Responsible for thinking, decision-making, emotional regulation, and delaying gratification.

→ This leads to poor decision-making, impulsivity, seeking instant gratification, and poor concentration.

👁 Binge-watching and overeating are common behaviors during periods of distress.

𝑯𝒊𝒑𝒑𝒐𝒄𝒂𝒎𝒑𝒖𝒔 (𝒔𝒆𝒂𝒉𝒐𝒓𝒔𝒆-𝒔𝒉𝒂𝒑𝒆𝒅)
→ Responsible for learning and memory.

→ Leads to memory problems and difficulty learning new things.

👁 You are more likely to forget your phone number or M-Pesa PIN.

𝑨𝒎𝒚𝒈𝒅𝒂𝒍𝒂
→ Responsible for threat detection and unpleasant emotions, e.g., fear.

→ Shows 𝒊𝒏𝒄𝒓𝒆𝒂𝒔𝒆𝒅 𝒏𝒆𝒖𝒓𝒐𝒏𝒂𝒍 𝒏𝒖𝒎𝒃𝒆𝒓 𝒂𝒏𝒅 𝒄𝒐𝒏𝒏𝒆𝒄𝒕𝒊𝒐𝒏𝒔 within the structure. It can also influence the PFC (via the ventromedial PFC) on how to react.

👁 Have you noticed that people with alcohol dependence are often in reactive mode? This is a result of an overactive amygdala.

📌 This structure is also highly overactive in individuals with post-traumatic stress disorder (PTSD)

𝑵𝒐𝒕𝒆: The same neuroplasticity that allows for maladaptive changes also allows for adaptive changes.

Let's talk ⤵️

How do you manage stress? Check out stress management techniques in the attached infographic.

DM: Are you a mental health professional and need a ghostwriter? Why wait? I offer ghostwriting services for research-oriented writing. ✍️

D.M: Am an adept mental health and wellness researcher, writer and trainer.
♻️ 𝘙eshare, 𝘳𝘦𝘢𝘤𝘵 𝘢𝘯𝘥 𝘳𝘦𝘴𝘱𝘰𝘯𝘥 if you found it insightful
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17/03/2026

The human being is only an element of nature, but he quests to possess all nature. He rarely manages to, but nature manages to repossess him.

The modern human has lost touch with great mother nature. He no longer likes to play with her; he prefers to be immersed in the digital world.....

📌This piece is highly symbolic and deeply rooted in Jungian psychology, bear with me.

It dives deeply into the symbolic psychological significance of owning a land.

Find more details here: (Link on the comments section)

DM: I offer ghostwriting services for research oriented writings.

D.M: Am an adept mental health and wellness researcher, writer and trainer

♻️ 𝘙eshare, 𝘳𝘦𝘢𝘤𝘵 𝘢𝘯𝘥 𝘳𝘦𝘴𝘱𝘰𝘯𝘥 if you found it insightful
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13/03/2026

How to help yourself: practice SIT.

Inoculate Yourself from Stress

Life is stressful.

Symbolic ogres, giants, witches, and evil dwarfs still inhabit the earth.They make it stressful.

Stress Inoculation Training (SIT) is a CBT (Cognitive Behavioral Therapy) technique for stress management.

The training entails:

→ Awareness

→ Skills acquisition

→ Practical application of the skills.

It's the equivalent of making hay when the sun shines.

📌 Stress Inoculation Training (SIT): Core Resilience Exercises

→ 𝑫𝒆𝒍𝒊𝒃𝒆𝒓𝒂𝒕𝒆 𝑪𝒐𝒍𝒅 𝑬𝒙𝒑𝒐𝒔𝒖𝒓𝒆: Builds physiological resilience by exposing the body to controlled stress and strengthening recovery from sympathetic activation.

I use deliberate cold exposure to tame my body and mind.

→ 𝑷𝒉𝒚𝒔𝒊𝒐𝒍𝒐𝒈𝒊𝒄𝒂𝒍 𝑺𝒊𝒈𝒉 𝑩𝒓𝒆𝒂𝒕𝒉𝒊𝒏𝒈 (two deep inhales, hold it in, and an elongated exhale): Reduces stress by activating the parasympathetic nervous system ("calming system") and reducing physiological arousal.

→ 𝑴𝒊𝒏𝒅𝒇𝒖𝒍𝒏𝒆𝒔𝒔 𝒂𝒏𝒅 𝑴𝒆𝒅𝒊𝒕𝒂𝒕𝒊𝒐𝒏: enhances cognitive awareness and emotional regulation, allowing individuals to observe stress without reactive responses.

→ 𝑷𝒉𝒚𝒔𝒊𝒄𝒂𝒍 𝑬𝒙𝒆𝒓𝒄𝒊𝒔𝒆: Reduces stress, improves overall psychological resilience, and boosts mood.

→ 𝑱𝒐𝒖𝒓𝒏𝒂𝒍𝒊𝒏𝒈: Self-reflection, cognitive restructuring, and helps to reframe negative thoughts. Free therapy for you.

→ 𝑴𝒖𝒔𝒄𝒍𝒆 𝑹𝒆𝒍𝒂𝒙𝒂𝒕𝒊𝒐𝒏: Reduces physical tension and promotes calmness.

Let's talk ⤵️
Do you SIT properly? 😊

DM: Are you a mental health professional and need a ghostwriter? Why wait? I offer ghostwriting services for research-oriented writing. ✍️

D.M: Am an adept mental health and wellness researcher, writer and trainer

♻️ 𝘙eshare, 𝘳𝘦𝘢𝘤𝘵 𝘢𝘯𝘥 𝘳𝘦𝘴𝘱𝘰𝘯𝘥 if you found it insightful
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10/03/2026

How to help someone: add CPR and QPR to your skills toolkit.

Cardiopulmonary Resuscitation (CPR) is an emergency skill that combines chest compressions and breaths to maintain blood flow to the brain and vital organs when a person’s heart stops. It entails:

𝘾 → Check and Call
𝙋 → Push (Chest Compressions)
𝙍 → Rescue Breaths

📌 Most people are informed about CPR, but few are even aware of QPR:

QPR, developed by Dr. Paul Quinnett, is a mental health intervention for individuals who are suicidal. It entails:

𝙌 → Question: desire, feelings, thoughts, or intent regarding su***de
𝙋 → Persuade: offer hope
𝙍 → Refer: to a therapist

This is a call to action as we continue to advocate for mental health.

💡 QPR is the methodical equivalent of CPR in Mental health

Find more details here: (Link on the comments section)

DM: I offer ghostwriting services for research oriented writings.

D.M: Am an adept mental health and wellness researcher, writer and trainer

♻️ 𝘙eshare, 𝘳𝘦𝘢𝘤𝘵 𝘢𝘯𝘥 𝘳𝘦𝘴𝘱𝘰𝘯𝘥 if you found it insightful
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09/03/2026

Ever wondered if death by su***de occurs only in humans?

The subject of su***de is often clouded by shame, stigma, stigmata and taboo.

It is a topic we rarely discuss, one that is treated as distant and almost esoteric...

📌Most people are informed about CPR, but few are even aware of QPR:

→𝐐uestion: the desire, feelings, thoughts, or intent regarding su***de.

→𝐏ersuade: offer hope.

→𝐑efer: them to a therapist.

🪄Injecting playful lexicon, humor, storytelling, and simplicity to articulate the subject to you.

Read the full article here (link on the comments section ⬇️)

💬 let’s talk: ⤵️

Have you ever heard QPR?

DM: I offer ghostwriting services for research oriented writings ✍️

D.M: Am an adept mental health and wellness researcher, writer and trainer

♻️ 𝘙eshare, 𝘳𝘦𝘢𝘤𝘵 𝘢𝘯𝘥 𝘳𝘦𝘴𝘱𝘰𝘯𝘥 if you found it insightful
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09/03/2026

06/03/2026

Render your efforts a worthy sacrifice.

Your consciousness can tell: the self.

→ The self is the innermost part of you.
→ The innermost integrity.
→ The nucleus of your being.
→ The inner voice.
→ The child within.

The collective consciousness can tell: God.

Substandard efforts invite evil.
→ Envy; the evil eye lurks beneath.
→ Cain’s unworthy sacrifice.

Offer the utmost sacrifice to the self and the collective.
→ The fat meat.
→ The Abrahamic sacrifice.
→ Abel’s sacrifice.

Intentional efforts and sacrifice are worthy before oneself and the collective.
→ The collective consciousness reciprocates.

This is what you ought to strive for.

I offer worthy services ( Research, ghostwriting and data analysis services)

P.S: This post is inspired by Jungian philosophy.

DM: I offer ghostwriting services for research oriented writings ✍️

D.M: Am an adept mental health and wellness researcher, writer and trainer

♻️ 𝘙eshare, 𝘳𝘦𝘢𝘤𝘵 𝘢𝘯𝘥 𝘳𝘦𝘴𝘱𝘰𝘯𝘥 if you found it insightful
Follow John Wanjiru for more insights