How One Thought Can Shift Your Emotions Instantly

By Coach Onowa

If you want to hear something that can change your emotions in an instant, it’s this: Your thoughts shape your experience.

I invite you to get curious about the thoughts running through your mind daily. Most of us repeat about 80% of the same thoughts every single day, and many of them lean negative—not because we’re broken, but because our brains are wired for survival.

Our mind constantly scans for what’s missing, what’s wrong, or what we need to be cautious about. But what if we became more aware of these thoughts and intentionally chose ones that serve us better?

The Power of Noticing Your Thoughts

Often, we believe our thoughts are just the facts of life—but they aren’t. They are interpretations of reality, and they influence our emotions in real-time.

For example, let’s say you have this thought:
💭 “This is never going to work for me.”

At first glance, it may seem like a simple observation based on past experiences. But when we dig deeper, we realize this thought creates a specific emotional and behavioral chain reaction.

Run Your Thought Through This Filter:

1. How does this thought make you feel?

   • Discouraged?

   • Defeated?

   • Embarrassed?

   • Hopeless?

2. When you feel this way, what actions do you take?

   • Do you withdraw and stop trying?

   • Do you avoid looking for solutions?

   • Do you stay stuck in the same patterns?

3. What is the ultimate result of this thought?

   • If you feel discouraged and stop looking for solutions, you actually reinforce the belief that “this isn’t going to work.”

💡 You’ve just created a self-fulfilling prophecy.

The Truth: Your Thoughts Are Optional

The most empowering realization is that our thoughts are not absolute truths—they are choices. And if a thought isn’t helping us, we can explore new ones.

This doesn’t mean forcing yourself to think overly positive thoughts you don’t believe. Instead, try shifting to a more neutral or open-ended thought, like:

• “I haven’t figured this out yet.”

• “I’m willing to explore new ways.”

• “I wonder what will help me the most.”

Notice how these thoughts create a different emotional response—perhaps curiosity, hope, or determination. And when you feel those emotions, what actions do you take?

• You keep trying.

• You stay open to solutions.

• You give yourself grace instead of shutting down.

This simple thought shift can change everything.

Try This Simple Exercise

Take a moment to write down your recurring thoughts—especially the ones that feel heavy or discouraging.

Then ask yourself:

• How does this thought make me feel?

• How do I behave when I feel this way?

• Is this thought pulling me forward or keeping me stuck?

• What is another thought that might serve me better?

Even the smallest shift in thought patterns can create massive changes over time.

Final Thoughts

You don’t need to force a huge mindset change overnight—just start by becoming aware of the thoughts running through your mind.

If a thought isn’t helping you move forward, consider a gentler, more open-ended one. Even saying “I don’t have all the answers, but I’m figuring it out” can create enough mental space to keep moving forward.

What thoughts have you noticed holding you back? Have you ever tried shifting them? Let me know in the comments—I’d love to hear your experience!

Wishing you clarity and self-compassion on your journey,
Coach Onowa