Harnessing Neuroplasticity: The Super Power You Didn't Know You Had
Author: Ally Wolf, MSW
Editor: Brentsen Wolf, PharmD
Have you ever caught yourself in a funk? I can’t think of anyone who doesn’t have those days or even weeks of just feeling kind of… blah. Hallmark warning signs include a lack of motivation, ruminating on negative thoughts, and an overall feeling of helplessness. It can be incredibly difficult to pull yourself out of that spiral, BUT, by recognizing that it’s occurring, you have already taken one massive step towards overcoming it.
Important note: This article is intended as a self-help tool, not clinical advice or therapy. If you have symptoms of depression/anxiety that are unmanaged or worsening, please reach out to your healthcare provider. If you have thoughts of suicide or self-harm, contact the National Suicide and Crisis Help Line at 988.
Our brains have the superpower of neuroplasticity, clinically defined as, “the ability of the nervous system to change its activity in response to intrinsic or extrinsic stimuli by reorganizing its structure, functions, or connections,” (Mateos-Aparicio P, Rodríguez-Moreno A. The Impact of Studying Brain Plasticity. Front Cell Neurosci. 2019). Simply put, our brains are continually going through the process of fine-tuning neurological connections and “pruning”, or getting rid of, connections that don’t really serve us. Neuroplasticity occurs on a mild level every day, but is highlighted by emotionally impactful moments and physical traumas such as a stroke or traumatic brain injury. This rewiring process takes place without us having to tell our brains to do so, but the connections built depend on what we are exposed to. We can play a really important part in the process by what we choose to engage with.
As a children’s therapist, my work is filled with metaphors, so bear with me as we embark on this neuro-adventure together. Think of your brain as a wide-open field with a fresh blanket of snow. Making memories and solidifying neural connections is like tamping down a path through the snow. In a young impressionable mind, it may only take one instance of an event to form a deep and easily walkable path; we all have that one maddeningly catchy jingle stuck in our heads… O-O-O, O'Reilly's…. Some memories are a little harder to cement, and require walking the path many times; think about how many times you may need to review your note cards before feeling confident for a final exam. The snow is continuously falling, covering up lightly walked paths. Unless you really want to commit to remembering, you can say bye-bye to the memory of what you ate for breakfast 3 days ago.
The deeper the path, the more easily the brain will recall information. We can liken a traumatic event to a bulldozer running through that field. It only took one pass, or one event, to create a very deep path that may not be covered by the gently falling snow. Even if we repress the event, our brains have created a deep neurological connection to things that may remind us of the traumatic event.
Our brains are geared to take the easiest route in cognitive processing. What seems easier: striding through deep fresh snow, or walking along a pre-plowed path? This is why things that remind us of significant events, even if they are indirectly related to the event, may trigger trauma-response behaviors. I am reminded of a former client who experienced panic attacks at the smell of freshly baked cookies after his vehicle collided with a bakery delivery truck.
Some behavioral researchers claim that there is a critical positivity ratio; it takes ~3 positive instances to make up for one negative instance (Fredrickson BL. Updated thinking on positivity ratios. Am Psychol. 2013), though this ratio is being contested. That’s 3 times of intentionally walking a more positive route through the snow to remove that negatively bulldozed path as the default. It may not be our fault when bad things happen to us, but it is our responsibility to take charge of our healing.
Let’s take a step back from big traumas for a second and take a moment to reflect on the past few days. How have you chosen to fill your free time? Was it with things that make you feel proud of yourself or things that bring you down? When you woke up this morning, did you immediately reach for your phone and open a social media app? Did you spiral thinking of all the things you have to get done today, or did you take a slow moment to notice the way the sunlight streams through the windows? Although many things that happen to us are outside of our control, we can choose to focus on things we have power over.
The next time you catch yourself in a negative thought spiral, challenge yourself to interrupt it. Go back to that snow field in your mind, and draw attention to the routes you walk down every day. If you aren’t satisfied with the routes your brain currently walks, create some new ones by surrounding yourself with things, people, environments, and tasks that make you happy and elevate you to the best version of yourself. Express gratitude, get outside, and connect with people who fill you with love and confidence. Use your brain’s superpower to your advantage. It can do some pretty miraculous things, and so can you.
Author Bio: Ally is a Children's Trauma Therapist for a nonprofit therapy agency in Southern Illinois. She received her Bachelor of Social Work from Southern Illinois University Edwardsville, her Masters of Social Work with an emphasis in Medical Social Work from Aurora University, and is currently pursuing her Clinical Licensure. Ally has a background in empowering survivors of domestic violence, foster care case management, and psychiatric hospital patient care. Outside of her professional pursuits, Ally enjoys spending time with her daughter, husband, and pets.
*Information presented on RxTeach does not represent the opinion of any specific company, organization, or team other than the authors themselves. No patient-provider relationship is created.