"Neuroplasticity means yesterday's limitations are today's possibilities" ~ Kimia Nora
Here is a brief outline of some of the keys to creating new, neural pathways and to disusing old ones which keep us stuck in chronic pain, loops, symptoms, patterns and habits:
*A felt sense of genuine safety in the body – this is the starting point and foundation for everything else and indeed for all healing to occur. Finding ways to support yourself so that you now feel safe in each moment is vital. Using whatever self-care tools works for you; learning how to tune-into your body and its sensations; learning somatic tracking techniques, (this is where you simply notice sensations as if they were clouds floating past in the sky and you learn to trust that each one is temporary and fleeting), and regularly practising very simple but effective breathing techniques and somatic postures/movements.
*Repetition – of positive, affirming, supportive and encouraging words, phrases, mantras or songs which need to be thought and said/sung out loud throughout the day and as often as you can remember to do it. When symptoms flare-up this is when they are most effective, but it’s also important to do them each day and several times a day regardless, as this is what lays down and strengthens the new neural pathways. NB: Singing your affirmations or phrases can be particularly effective as it's also a way of keeping things light and playful which the brain and the unconscious responds very positively to.
*Consistency – Do your practices and affirmations consistently each day with no break. The more you do them, the quicker and deeper the new pathways can develop. Try to have set times such as first thing on waking; a time during the day, and then last thing before sleeping – this last one I’ve found to be particularly powerful and effective as it's your telling your unconscious what your new state is going to be from now on and lets it sink in more deeply
*A willingness to meet your symptoms/habits/patterns head-on – to welcome in the sensations or patterns or urges, and then to actively “lean into them”, rather than running from them and fearing them. This requires courage, but also that the first key is firmly in place first so that you feel genuinely safe in your body.
*Re-focusing – making a commitment to put your focus elsewhere – ESPECIALLY IN THE PRESENCE OF SYMPTOMS – this tells the brain you’re not concerned or afraid and helps your brain switch-off its protective responses. Consciously and actively choose something else to focus on.
*See each symptom, sensation, urge, struggle or discomfort as an opportunity for further healing and growth – again, this helps lay down new neural pathways and raises your positive attitude immensely.
*Developing a capacity for self-compassion and actively practicing this – this is essential particularly for tough moments, days or relapses.
I’ll finish with some quotes which I’ve found very helpful with this process:
“When two neurons fire repeatedly in sequence, the connection between them strengthens. This is why they say: “neurons that fire together, wire together.” The stronger the connection, the more automatic the behavior becomes. On the [other] side, when pathways are neglected, they weaken.
Think of it like a trail in the forest: walk it daily and it becomes clear and smooth; abandon it, and nature reclaims it. Habits are reinforced Neural Pathways. Every habit is essentially a well-worn neural trail.
Plasticity is powerful but not instantaneous. In the early stages, old and new pathways compete. This is why relapses happen: the old trail is still accessible. With persistence, however, the new pathway becomes the brain’s default. You have to be systematic with this.
Every repetition strengthens or weakens synapses. Every choice is a vote for which pathways survive.” [Spartan Psyche]
If you’d like 1-1 help and support with this for any issue, (except addiction), then please get in touch so we can explore this further together. You can find more information about my 1-1 Zoom sessions here: https://www.thehorsestruth.co.uk/main.cfm?item=126
©Angela Dunning
Image ©Abstract the Studio, licensed via Shutterstock.