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Your brain is amazing. Even, though as a sufferer of anxiety, it might not feel like it at times. One of the many ways your brain is remarkable, is in its ability to change in response to experiences, thoughts, and emotions and form new neural pathways and modify existing ones. This ability to rewire itself is called neuroplasticity. By understanding neuroplasticity, it is possible to leverage it in order to alleviate anxiety.
What is neuroplasticity?
It was a long-held belief that after a certain age, the brain’s structure remained fixed, and non-changing. However, research has shown quite the opposite, the brain in fact has a high level of plasticity. This means that the brain, can essentially rewire itself and form new connections – an attribute that is incredibly powerful in anxiety management.
Anxiety often arises from a vicious cycle of negative thoughts, fear, and physical sensations. This cycle becomes deeply ingrained in the brain, leading to an overactive fear response and heightened anxiety. However, neuroplasticity offers hope by providing the tools to break this cycle and rewire the brain for healthier responses.
How can we leverage neuroplasticity for anxiety management?
Cognitive Behavioral Therapy (CBT): CBT utilizes neuroplasticity to treat anxiety. By challenging and replacing negative thought patterns with more rational ones, CBT helps rewire the brain and reduce anxiety symptoms.
Mindfulness and Meditation: Studies have shown that regular mindfulness meditation can alter brain structures, specifically reducing the size of the amygdala, which is responsible for processing fear and anxiety.
Exposure Therapy: Exposure therapy involves exposing individuals to anxiety-provoking situations in a safe and controlled manner. Through repeated exposure, the brain's fear response becomes desensitized, and anxiety diminishes.
Physical Exercise: Exercise has been shown to stimulate the release of endorphins, reduce stress hormones, and enhance brain plasticity. Engaging in regular physical activity can positively impact anxiety by rewiring neural pathways and promoting a more balanced emotional state.
Neurofeedback and Brain Training: Emerging technologies like neurofeedback use real-time measurements of brain activity to help individuals learn to self-regulate their brainwaves. By providing feedback and rewards for desired brain patterns, neurofeedback can facilitate anxiety reduction and promote healthier brain functioning.
What next?
Now we know how neuroplasticity can impact anxiety, it’s time to start harnessing its power. By consciously engaging in activities to boost neuroplasticity we can, over time rewire our brains to become less anxious. But, and there is always a but, it takes time and effort. But if you commit, the results can be astounding.