In the realm of our feelings, memories, reactions, thoughts, dreams, and emotions lies the intricate interplay of our brain and nervous system. These facets of our experience, where trauma, disappointment, or habitual tendencies reside, are deeply rooted in neural pathways composed of neurons. Neurons are nerve cells responsible for transmitting messages throughout the body. These messages travel along pathways and cross synapses, the gaps between neurons. While it may seem that we control our thoughts and the messages being sent, much of this neural activity occurs subconsciously and autonomously.
The Shift in Understanding Brain Plasticity
For many years, scientists believed that our brains were fixed and unchangeable, with neural pathways locked in for life. However, contemporary neuroscience has revealed that our brains are malleable and capable of change. This concept, known as neuroplasticity, demonstrates that with the right attention and effort, we can create new neural pathways, leading to chemical, functional, and structural changes in the brain.
Transforming our neural pathways requires conscious effort and attention. Without a deliberate focus on how we want our thoughts and messages to be transmitted, they will default to familiar patterns. To create lasting change, we must actively engage in the process of rewiring our brains, redirecting our attention towards more positive and desirable outcomes.
The Negativity Bias
Research in psychology and neuroscience has shown that humans have a natural tendency to focus on negative experiences more than positive ones. This phenomenon, known as the negativity bias, suggests that negative events have a greater impact on our psychological state than positive events of the same magnitude. Studies by Dr. John Cacioppo and others have demonstrated that our brains react more strongly to negative stimuli, a trait believed to have evolved as a survival mechanism to help our ancestors recognize and respond to threats more effectively.
Most of our thoughts tend to be negative. It makes sense that if we lived in nature surrounded by wild beasts, we would be on high alert, focused on the potential dangers. But in our modern lives, this tendency left unchecked is working against us as we are reinforcing negative patterns.
Understanding The Automatic Nature of Neural Pathways
Our brains are designed to conserve energy, minimizing unnecessary output. Once we learn something, it becomes automatic; this efficiency prevents our brains from continually reinventing processes. For instance, once we learn to set the table a certain way, we do it automatically. Our brains only take notice when something disrupts this pattern.
Without engaging our attention, our brains remain in this energy-efficient mode, resisting the creation of new thoughts and habits. This tendency means we often find ourselves stuck in repetitive patterns of thinking, feeling, and acting without conscious awareness.
Becoming more present and mindful allows us to observe ourselves – we can observe our emotions, thoughts and behaviors. Meditation and other mindfulness practices teach us how to be more aware and awake in each moment rather than living in default mode. Becoming more conscious of ourselves is a process. We can learn to slow ourselves down on purpose, and observe ourselves without judgment.
Self-awareness is the touchstone for transformation and rewiring. Unless you are aware of your emotions, thoughts and behaviors, how can you know what you need and wish to transform?
Tools for Rewiring
It is far easier to follow the automatic patterns that we are used to than to make a decision to create new ones. Fortunately, we are now aware of a variety of ways in which we can help our brains build new pathways. This means that you can experiment with what feels most aligned with you, and discover the benefits of each modality.
Here are a few modalities that can help you rewire:
- Positive affirmations
Repeating positive affirmations can be very effective in helping you rewire neural pathways that currently have a negative impact. This is an effective way to counteract those old beliefs and negative self-talk that’s been with you maybe for your entire life. Critical self-talk tanks our self-worth and self-esteem, makes us doubt ourselves, and can impact our overall well being dramatically.
- Gratitude practice
Studies have confirmed that gratitude practice does indeed have a positive impact, improving mental health, increasing positive emotions and even altering brain chemistry. You can practice gratitude in a number of ways, including by keeping a gratitude journal or pausing through the day to contemplate what or who you feel grateful to have in your life. Gratitude practice teaches our brains to focus on the positive.
- Pattern interruption
As you become aware of unhealthy unhelpful patterns, you can use pattern interrupters to help you create new neural pathways. Cognitive behavioral therapy (CBT) is one helpful modality to help you accomplish this – it helps you identify and challenge negative thought patterns, replacing them with more constructive ones. You can also do this on your own by putting in place your own pattern interrupters.
- Engaging in New Activities
Learning new skills and engaging in novel activities stimulate the brain and promote the formation of new neural connections. This can include anything from learning a musical instrument to taking up a new hobby.
- Physical exercise
Science has shown that regular physical exercise supports brain health, promoting the creation of new neurons. Exercise also releases endorphins, enhancing mood and overall wellbeing.
The Importance of Synaptic Pruning
A crucial aspect of rewiring the brain involves synaptic pruning, where the brain eliminates weaker synaptic connections while strengthening more frequently used ones. By consciously directing our attention and energy away from negative thought patterns and towards positive ones, we can encourage this natural process, leading to healthier and more beneficial neural circuits.
The key to transforming our neural pathways lies in our ability to maintain focused attention and a strong desire for change. By continually reminding ourselves of our goals and consciously choosing to redirect our thoughts, we can break free from outdated patterns and create a new set point for our minds.
Rewiring our brains is a powerful process that requires conscious effort, attention, and a commitment to change. By leveraging the principles of neuroplasticity, we can transform old patterns, create new neural pathways, and bring about positive changes in our lives. Whether through mindfulness, positive affirmations, gratitude, or other techniques, the journey to a healthier mind begins with the intention to change and the willingness to engage in the process.
You might also enjoy my short piece about The Wicked Stepmother Within.