The Subconscious Doesn’t Have an Opinion: It Reflects The World We Feed It

The subconscious mind is a hidden yet powerful aspect of our psyche.

It is often portrayed as a passive receptacle, absorbing experiences and emotions without judgment.

It lacks the critical faculties of the conscious mind, responding not with discernment but with reflection.

This simple truth is both liberating and daunting: the subconscious doesn’t care if a thought is positive or negative. It will mirror back whatever you present to it.

This mechanism explains why negativity seems to breed negativity, while optimism has a tendency to spiral into more of the same.

For those looking to understand and harness this principle, the implications are profound.

With a little guidance, practices like Solution-Focused Brief Therapy (SFBT), Medical Hypnotherapy, Pluralistic Counselling, and Mindfulness can redirect the subconscious towards positivity, resilience, and growth.

These are all techniques offered within the awar-winning integrative practice at Alchemy Life Therapy.

But first, let us explore the mechanism at work.

The Reflective Nature of the Subconscious

The subconscious mind operates as a feedback loop. When we dwell on a thought—whether it’s about success or failure, joy or despair—the subconscious accepts it as truth. Psychologists have likened this process to the growth of neural pathways; the more often a thought is repeated, the stronger and more ingrained that pathway becomes (Kabat-Zinn, 2013).

For example, a person ruminating on personal shortcomings inadvertently trains their subconscious to identify and amplify those faults. The subconscious begins to find further evidence to reinforce that perspective.

Conversely, someone who practices gratitude - even for small, mundane things - conditions their subconscious to seek out reasons to feel grateful.

This pattern aligns with cognitive neuroscience, which shows that our brains’ reticular activating systems (RAS) filter information according to our dominant thoughts.

If we tell ourselves we are failures, the RAS will subconsciously steer us toward confirming experiences. If we affirm competence and resilience, the same process applies.

How Negativity Grows

The spiral of negativity often begins subtly. A single frustration - a missed deadline, a rude comment, or a disappointment - can trigger a cascade of negative self-talk.

"Why does this always happen to me?"

"I can’t do anything right."

These thoughts seem innocuous but snowball over time, embedding themselves into the subconscious.

Research on negativity bias shows that humans are evolutionarily hardwired to focus on threats and failures (Baumeister et al., 2001).

While this trait once ensured survival in a dangerous world, it can sabotage our mental health in modern life.

A mind consumed by negativity filters out opportunities for joy, connection, and fulfilment, creating a self-reinforcing cycle.

The Spiral of Positivity

The good news is that the same mechanism can work in reverse!

Positive thinking isn’t about deluding ourselves into blind optimism; it’s about redirecting focus. By consistently practising constructive habits such as gratitude, self-compassion, and affirmations, we can condition the subconscious to favour uplifting beliefs.

This redirection aligns with findings in positive psychology, which demonstrate that cultivating positive emotions expands cognitive resources and builds resilience over time (Fredrickson, 2004). The subconscious, when primed with affirmations like "I am capable" or "I am loved," begins to reflect those beliefs back to us.

But how do we bring about this shift in daily life? Here are four therapeutic approaches that offer tools to retrain the subconscious.

1. Solution-Focused Brief Therapy (SFBT)

Solution-Focused Brief Therapy (SFBT) centres on identifying and amplifying strengths rather than delving into problems.

This short-term approach assumes that clients already possess the resources needed to create positive change.

By focusing on “what works” rather than “what’s wrong,” SFBT fosters a constructive feedback loop in the subconscious (de Shazer et al., 1986).

A key technique in SFBT is "The Miracle Question," which invites clients to envision a future where their problems have been resolved.

For instance, a therapist might ask, “If you woke up tomorrow and your challenge was gone, what would be different?”

Sounds simple enough. Know that this exercise helps clients visualise success, reinforcing it as a plausible reality within the subconscious. Over time, this imagery primes the mind to seek solutions rather than dwell on barriers.

2. Medical Hypnotherapy

Medical Hypnotherapy uses focused attention and suggestion to bypass the conscious mind and directly influence the subconscious.

It is particularly effective for addressing ingrained habits, fears, and stress responses (Heap & Aravind, 2002).

During a Medical Hypnotherapy session, a highly-trained advanced practitioner guides the client into a deeply relaxed state, where the subconscious is more receptive.

Positive suggestions - such as, "You are in control of your choices" or "Your body is healing" - are introduced to replace negative thought patterns.

This approach is rooted in neuroscience; studies show that hypnosis can alter brain activity in regions associated with attention and self-awareness, facilitating lasting change (Jensen et al., 2016).

Advanced Medical Hypnotherapy underscores the idea that the subconscious mind doesn’t differentiate between reality and imagination. It accepts suggestions as truth, creating fertile ground for transformation.

3. Pluralistic Counselling

Pluralistic Counselling integrates elements of Psychodynamic, Cognitive Behavioural, and Humanistic counselling therapies, tailoring the approach to the individual’s needs.

This flexibility is especially useful for addressing the multifaceted nature of subconscious influences (Cooper & McLeod, 2011).

For example, Psychodynamic techniques explore how past experiences shape subconscious patterns, while CBT reframes negative thoughts in the present. Humanistic methods emphasise self-acceptance and authenticity, helping clients connect with their core values.

Together, these approaches equip individuals to understand, challenge, and reprogram subconscious narratives.

Pluralistic Counselling also encourages clients to take an active role in their therapy. By collaborating with their therapist to identify preferred methods, clients feel empowered, fostering a sense of agency that the subconscious mirrors in everyday life.

4. Mindfulness

Mindfulness is the practice of present-moment awareness.

It offers a powerful way to retrain the subconscious.

By observing thoughts without values or judgment, Mindfulness disrupts the autopilot reactions that perpetuate negativity (Kabat-Zinn, 2013).

Regular Mindfulness meditation has been shown to decrease activity in the brain’s default mode network (DMN), which is associated with rumination and self-criticism.

Instead, it enhances connectivity in regions linked to emotional regulation and resilience (Goyal et al., 2014).

Mindfulness also teaches practitioners to consciously redirect attention. For instance, when a negative thought arises, Mindfulness encourages acknowledgement without attachment: “I see this thought, but it does not define me.”

Over time, this practice weakens the subconscious pull of negativity, replacing it with a calm and balanced outlook.

Practical Tips for Shaping the Subconscious

Beyond therapy, there are everyday strategies to guide the subconscious toward positivity:

1. Affirmations - Repeating positive statements, such as “I am capable” or “I deserve happiness,” reinforces constructive beliefs.
2. Visualisation - Imagining success or desired outcomes primes the subconscious to pursue those realities.
3. Gratitude Journaling - Writing down things you’re grateful for helps shift focus from problems to possibilities.
4. Self-Compassion - Treating yourself with kindness in moments of failure reduces the subconscious’s fixation on self-criticism.

Some people may need help starting and maintaining these practices and so regular therapy sessions can help.

You can think of Alchemy Life Therapy as The Brain Gym and I am your personal trainer.

Imagine the specific techniques described here as different apparatus in The Brain Gym.

I can introduce you to each of them individually and then co-create with you a bespoke programme that suits your busy work-life-home timetable, with room for fluctuating availability, and help you to move forward positively towards your worthwhile goals.

Conclusion

The subconscious mind is a mirror, reflecting back the thoughts and emotions we feed it.

While this neutrality can perpetuate cycles of negativity, it also offers a path to growth and transformation.

By consciously choosing practices like SFBT, Medical Hypnotherapy, Pluralistic Counselling, and Mindfulness, or an integrative combination of them all (my personal and professional favourtite), we can retrain the subconscious to amplify positivity and resilience.

The power lies in recognising that our thoughts shape our reality.

The question remains: which reality will you choose to cultivate?

(Full Harvard references below)

AUTHOR

Gareth Strangemore-Jones

MHFA, DCST, HPD, DSFH, DMH, AHD, CNHC, MNCH (Reg.), AfSFH, NCTJ, MSC-CPA, PGCE (FE) I & II

Mental Health First Aider, Clinical Psychotherapist & Consultant

Medical HypnotherapistCounsellor, Mindfulness Teacher & Therapeutic Life Coach

Teacher, Trainer, Author, Journalist & Broadcaster

HERE FOR YOU

To book a free 15 minute no-obligation online Mental Health First Aid consultation, to discuss how I can help you or your business, to commission me to write or talk about mental health, to ask my advice on something or just to chat, click here: https://shorturl.at/waX2T

ALCHEMY LIFE THERAPY / THE BRAIN GYM / PRESENTING MINDFULNESS

Mobile: +44 (0)7419 195673

Office: +44 (0)2921 409218

Email: [email protected]  

THINGS PEOPLE SAY

“Intelligent Optimist of The Year” (Ode Magazine)

"Clients at Alchemy Life Therapy improve on average by 144% across the 7 key areas of life: Thoughts, Actions, Interactions, Confidence, Resources & Strengths, Achievements and Happiness." (CORP International Research Programme)

“Among the World’s Top Performers” (Newsquest)

“Trailblazing Pioneer” (Hypnotherapy Today) 

“We won our World Record with the help of Gareth’s Brain Training!” (Guy Rigby, Cross Atlantic Rower)

“Gareth helped me win my three championships!” (Monique Colman, BNBF National Champion)

“Outstanding contribution to the community” (Cancer Research Wales)

“Best Community Outreach” (Zokit Business Awards)

“Best Online Wellbeing Clinic - Wales” (SME News UK Enterprise Awards)

“To perform at this level so consistently takes knowledge, effort, stamina and grace!” (Best Private Mental Health Clinic, South Wales Health & Care Awards)

Article References

• Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). “Bad is stronger than good.” Review of General Psychology, 5(4), pp. 323-370.
• Cooper, M., & McLeod, J. (2011). “Pluralistic counselling and psychotherapy.” London: SAGE Publications.
• de Shazer, S., Dolan, Y., & Korman, H. (1986). “More than miracles: The state of the art of solution-focused brief therapy.” Binghamton, NY: Haworth Press.
• Fredrickson, B. L. (2004). “The broaden-and-build theory of positive emotions.” Philosophical Transactions of the Royal Society B: Biological Sciences, 359(1449), pp. 1367-1377.
• Goyal, M., Singh, S., Sibinga, E. M. S., et al. (2014). “Meditation programs for psychological stress and well-being: A systematic review and meta-analysis.” JAMA Internal Medicine, 174(3), pp. 357-368.
• Heap, M., & Aravind, K. (2002). “Hypnotherapy: A handbook.” London: Open University Press.
• Jensen, M. P., Adachi, T., & Hakimian, S. (2016). “Brain oscillations, hypnosis, and hypnotizability.” American Journal of Clinical Hypnosis, 59(1), pp. 41-62.
• Kabat-Zinn, J. (2013). “Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness.” New York: Bantam Books.