What is Neuroplasticity?
NEURO: refers to neurons or nerve cells. These are messengers that send and receive signals from your brain.
PLASTICITY: refers to the brain’s flexibility, the way it can be easily influenced or trained.
How does it work?
The brain is a pattern-seeking device. This means that when you learn things, your brain sends messages from one neuron to another. By repeating the same thing, the brain remembers the task at hand and makes a pathway between the neurons. Once this pathway is created, the pattern is set and the task becomes easier and easier.
Consider times in the past when you learnt something new, for example reading. First, you learnt the alphabet by repeating it. The more you recited it, the easier it got. This is neuroplasticity at its best, by going over and over the letters, your brain formed a pathway until you could go from A to Z without another thought. You then went on to put letters together and form words, not easy to begin with, but once again, by practising, your brain laid down the pathways making it easier each time. Just stop and think about anything else you have learnt to do in the past; riding a bicycle, driving a car, learning a foreign language or how to play a musical instrument etc Everything becomes easier the more you do it.
The brain continues to adapt and change throughout life and similar to any physical muscle, the brain gets stronger the more you use it. With that in mind, and the knowledge that you have the power to alter your way of thinking let’s look at how you can retrain your brain to reduce anxiety, panic and change installed negative thought patterns to more positive ones.
Practical Ways to Rewire Your Brain
Mindfulness Meditation:
Negative Thought Pattern: You often find yourself dwelling on anxious thoughts about the future or ruminating over past mistakes.
Positive Rewiring: Begin a mindfulness meditation practice. Focus on your breath and observe your thoughts without judgment. By consistently doing this, you’ll become more skilled at redirecting your mind away from negative thought patterns and towards the present moment, cultivating a sense of calm and clarity.
Gratitude Journaling:
Negative Thought Pattern: You often focus on what you lack or what’s going wrong in your life, leading to feelings of unhappiness.
Positive Rewiring: Start a gratitude journal. Every day, write down three things you’re grateful for. This simple practice rewires your brain to focus on the positive aspects of life, increasing a more optimistic outlook.
Breathing Exercises:
Negative Thought Pattern: When anxiety or panic sets in, your breathing becomes shallow and rapid, exacerbating your distress.
Positive Rewiring: Practice deep breathing exercises regularly, especially during moments of stress. By consciously slowing your breath and taking deeper, deliberate breaths, you can calm your nervous system and regain control over your emotions.
Visualisation Techniques:
Negative Thought Pattern: You often visualise worst-case scenarios, intensifying your anxiety and panic.
Positive Rewiring: Develop a habit of positive visualisation. When anxiety strikes, close your eyes and vividly imagine a calming, peaceful scene or a successful outcome to the situation at hand. This technique can help shift your focus away from anxiety-inducing thoughts.
Positive Affirmations:
Negative Thought Pattern: You frequently engage in negative self-talk, undermining your self-esteem and self-worth.
Positive Rewiring: Create a list of positive affirmations that counteract your negative beliefs. Repeat these affirmations daily, gradually replacing the harmful thought patterns with empowering and uplifting ones.
Exposure Therapy:
Negative Thought Pattern: You avoid situations that trigger your anxiety, which only reinforces your fear.
Positive Rewiring: Gradually expose yourself to anxiety-inducing situations in a controlled and systematic way. Over time, your brain will adapt to these situations, and your anxiety response will diminish.
Remember that rewiring your brain and changing thought patterns takes time and consistent effort. Be patient with yourself and reach out for help if needed. With persistence and these practical strategies, you can retrain your brain to reduce anxiety, panic, and replace negative thoughts with positive ones, ultimately leading to a happier and more fulfilling life.
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