the science behind thought: where do our thoughts come from?

Have you ever stopped mid-thought and wondered, Where did that come from? One moment you’re sipping your coffee, the next you’re remembering an awkward conversation from five years ago, or planning dinner, or worrying about something that hasn’t even happened yet. Thoughts seem to come and go like clouds, often without our permission. But what’s actually going on when we think?

As a psychotherapist, I often sit with people navigating the landscape of their thoughts, sometimes overwhelming, sometimes stuck on repeat, and occasionally, illuminating. So, let’s take a gentle dive into the science of thought, and along the way, consider the unique relationship between the brain and the mind.

 🧠 The Brain: The Hardware of Thinking

Think of the brain as the physical engine that powers thought. It’s a three-pound organ made up of roughly 86 billion neurons, constantly firing electrical signals and communicating through chemicals called neurotransmitters. These tiny electrical impulses are like messages passed between friends, creating the pathways that allow us to think, remember, imagine, and decide.

Different parts of the brain do different jobs. The prefrontal cortex helps with reasoning and planning, your limbic system handles emotion and memory, and the Default Mode Network (DMN) kicks in when your mind wanders or reflects inward. It’s an intricate, fascinating network that researchers are still working on to fully understand.

But even with all that complexity, the brain is still just the hardware. The mind, on the other hand, is something else entirely.

 🧠🫀 The Mind: The Meaning-Maker

The mind is harder to define because it’s not something we can point to on a scan. It’s not made of neurons or gray matter. It’s the inner world, the part of us that experiences, reflects, imagines, and interprets.

If the brain is the stage, the mind is the play. It’s where our thoughts become stories, where we assign meaning, where beliefs and patterns live. And unlike the brain, which is rooted in biology, the mind is shaped by everything from childhood experiences to culture to imagination.

This distinction matters in therapy. Someone might have a brain that's functioning just fine, no injury, no imbalance, but still feel caught in painful patterns of thought. That’s where the mind comes in. It’s where healing and change begin.

💭 How Thoughts Form

Most of our thoughts aren’t conscious. They rise up automatically, shaped by our past experiences, emotions, and even what we ate for breakfast. Neuroscience tells us that when certain neurons fire together repeatedly, they create strong pathways. “Neurons that fire together, wire together.” That’s how habits and patterns of thinking form.

This is great when you're learning a new skill but less helpful when those pathways are negative, anxious, or self-critical. That’s also why it can be so hard to change our thoughts. Our brain literally defaults to well-worn paths.

But here’s the good news: the brain is plastic. Not in the synthetic sense, but in the beautiful, adaptable sense. Neuroplasticity means we can change those pathways. And often, the first step is simply becoming aware of them.

“Every thought we think is creating our future.” – Louise Hay

🔍 Thoughts vs. Reality: Don’t Believe Everything You Think

One of the most liberating insights in therapy is this: thoughts are not facts.

Our minds are meaning-making machines. They’re constantly interpreting, predicting, and evaluating, usually with good intentions, often to keep us safe. But sometimes the mind jumps to conclusions, clings to assumptions, or plays back old narratives that no longer serve us.

You might think, “I’m not good enough,” or “Something bad is going to happen,” or “They must be upset with me.” These thoughts can feel incredibly real, sometimes so real that they shape your mood, your decisions, even your sense of self. But that doesn’t make them true.

Cognitive Behavioural Therapy (CBT) calls these cognitive distortions. These are habitual ways of thinking that skew reality. The brain loves efficiency, so if you’ve thought something a thousand times, it becomes the go-to script. And unless we question those scripts, they run the show.

This is where the mind becomes your ally or your critic. The brain may generate the thought, but the mind decides what to do with it.

“A man is but the product of his thoughts what he thinks, he becomes.” Mahatma Gandhi.

🛠️ How Therapy Helps Rewire the Mind

Therapy is, in many ways, a space to examine thoughts, compassionately and curiously. It’s where we slow down enough to ask: Where did this thought come from? Is it helpful? Is it even true?

By bringing awareness to the patterns that shape our internal world, we can begin to shift them. Sometimes that means challenging distorted beliefs. Other times, it’s about learning to sit with discomfort, without letting it steer the ship.

Therapy also helps distinguish between thinking and being. You might think, “I’m a failure,” but you are not your thought. You’re the person noticing the thought. That space, the space between a thought and your identity is where healing happens.

“The world we have created is a product of our thinking.” Albert Einstein

 🌿 Mindfulness: Watching the Mind at Work

Mindfulness offers a gentle yet powerful tool for changing our relationship with thought. At its core, mindfulness is about noticing, about being aware of what’s happening in the present moment without judgment. That includes noticing thoughts as they arise, pass through, and fade away.

Rather than getting caught in every mental storyline, mindfulness teaches us to observe the mind like watching leaves float down a stream. You don’t have to grab each one. You don’t have to follow it. You just notice.

Over time, this practice can rewire the brain. Studies show that mindfulness increases activity in areas associated with attention, emotion regulation, and compassion. And just as importantly, it helps us to see that while we can’t always control our thoughts, we can choose how we respond to them.

✨ Final Thought: The Power of Awareness

Our thoughts are powerful. However, they are not the full story. They are shaped by the brain, interpreted by the mind, and influenced by everything we’ve been through. When we begin to notice our thoughts instead of becoming them, something shifts. We find space. Choice. Freedom.

So the next time your mind throws a thought your way, pause and ask: Is this true? Is this helpful? Who would I be without this thought?

You might be surprised by the answers.

 💬 A Note from Me to You

If any part of this resonated, you are not alone. Maybe it’s a familiar thought pattern, or the realisation that your mind sometimes feels like it's running the show. We all live with busy minds, shaped by life and wired for survival. But healing begins when we start to notice, gently and without judgment.

As a therapist, I’ve seen the power of awareness, curiosity, and compassion in transforming how we relate to our thoughts, and ultimately, how we live our lives. Whether you’re navigating anxiety, depression, stress, self-doubt, or simply wanting to understand yourself better, know that change is possible. It starts with one small shift: becoming aware.

If you’re interested in exploring your own thought patterns in a safe, supportive space, I’d love to walk alongside you in that journey. Feel free to reach out or book a session through www.holisticcounsellingireland.com. Your mind is a powerful place and you don’t have to navigate it alone.

Warmly,
Dan

“Our life always expresses the result of our dominant thoughts.” – Soren Kierkegaard