🌟[TT] placebo 🧠

I’m currently working on a chapter of my book about the BRA(i)NS® Method, writing about what we say to ourselves and how that matters.

This brings me to a two-part Thursday Tips, for this and next week.

First, let’s talk about the placebo effect.

In some circles, I hear it said as a throwaway – “pooh-poohing” the effect of a remedy. “Oh, that’s just a placebo.”

Just a placebo?

The point that might have been missed there is the power of our mind.

In research drug trials, we use randomised controlled trials for head-to-head comparisons, so that we can compare the active ingredient with the placebo effect — the improvement seen in someone taking an inactive pill.

There are even research studies on the “open-label placebo” where people who are told they are taking an inactive pill demonstrate sustained improvement!*

A Harvard study on irritable bowel syndrome found patients improved significantly even when told their pills contained “no active ingredient.”*

This fascinates me because it shows the extraordinary power of our mind to create real physiological changes.

Let me share with you today, on how you can harness this placebo power — the power of your mind — for your own brain health.

📍3 Ways to Harness the Power of Your Mind for Brain Health

🌟1️⃣ Create Meaningful Rituals Around Healthy Habits

Your brain responds more powerfully when you add intention to your actions. Eating a nutrient rich salad for lunch? Don’t just gulp them down whilst scrolling through emails.

Pause for 5 seconds and think “these are supporting my gut and brain health.”

The ritual and positive expectation can enhance actual benefits through neurobiological pathways.

Try this: Choose one healthy habit. Add a brief moment of positive intention before doing it.

🌟2️⃣ Reframe Your Movement as Medicine

How you frame physical activity changes its effects.

In a study with hotel cleaners, those who were told their work counted as exercise showed improvements in weight, blood pressure, and body fat – without changing their actual activity!

Try this: Before your next walk, remind yourself of the specific brain benefits you’re creating: increased BDNF, better blood flow, stronger neural connections.

🌟3️⃣ Use Your Words Wisely

The language you use shapes your neurological response. Instead of “I have to go to bed at a consistent time,” try “I choose to support my health.”

Instead of “This breathwork routine seems too simple to work,” say “I’m giving my brain a moment of pause that it needs.”

Positive self-talk can reduce cortisol and improve outcomes.

Try this: Notice one negative phrase about your brain-health routine. Reframe it positively this week.

📍Why the Placebo Effect Creates Real Brain Changes

When you expect benefit, your brain doesn’t just “imagine” improvement:

🌟1️⃣ Neurotransmitter Release: Positive expectations trigger endorphins, dopamine, and endocannabinoids – the same molecules that medications target. Brain imaging shows placebo analgesia activates the same pain-relief pathways as opioid drugs.

🌟2️⃣ Brain Network Activation: Expecting improvement activates your prefrontal cortex and anterior cingulate cortex – regions involved in pain modulation, emotion regulation, and cognitive control. These are measurable, observable changes.

🌟3️⃣ Gene Expression Changes: Studies show placebo responses can alter gene expression related to inflammation and immune function. Your beliefs can even influence your biology at the cellular level.

📍Try This Week

Pick one brain-healthy habit you already do. Before doing it, spend 20 seconds expecting it to benefit you. Notice any differences.

📍Question for you today

What healthy habit could you enhance by adding positive expectation and ritual?

Wishing you the power of positive belief,

Dr Sui Wong

PS – What happens when you expect harm? More about the nocebo effect next week, and what you can do about it.

PPS – I’d love you to join my exclusive BRA(i)NS® Clarity Community for more chat and Q&A – tell me your thoughts and experience with harnessing the placebo effect. Just reply to this email and I’ll send you a personal invitation to join for free. 😊

*References:

Kaptchuk et al. (2010) – “Placebos without Deception: A Randomized Controlled Trial in Irritable Bowel Syndrome”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3008733/

Crum & Langer 2007, https://pubmed.ncbi.nlm.nih.gov/17425538/

Benedetti et al 2016 https://pmc.ncbi.nlm.nih.gov/articles/PMC6725834/

Wager & Atlas 2015 https://pubmed.ncbi.nlm.nih.gov/26087681/

Hall et al 2012: https://pubmed.ncbi.nlm.nih.gov/23110189/

Hall et al 2015 https://pmc.ncbi.nlm.nih.gov/articles/PMC4573548/

Carvalho 2016 https://pubmed.ncbi.nlm.nih.gov/27755279/

❓ FAQ

Q: What is the placebo effect?
The placebo effect is a real biological response where belief and positive expectation trigger healing and measurable brain changes.

Q: How does mindset affect brain health?
Positive self-talk and intentional rituals can activate brain networks that regulate stress, emotion, and healing.

Q: Can placebo responses change the brain physically?
Yes — imaging studies show activation in regions involved in pain modulation, dopamine release, and immune regulation.

📌 Summary

The placebo effect isn’t “just in your head.” It’s your brain’s way of translating belief into biology. By adding intention, positive framing, and supportive language to your daily habits, you can strengthen your mind-body connection and boost brain health.

Books: available where all good books are sold, in print, eBook and audiobook formats. LEARN MORE: Mindfulness for Brain Health , Break Free From Migraines Naturally, Sleep Better to Thrive, Quit Ultra-Processed Foods Now, Sweet Spot for Brain Health, Magnesium: Restore & Revitalize Your Brain & Body

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