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During any neural activity, including our thoughts, dreams, and emotions, the neurons in our brains fire in certain patterns. The patterns that fire create a bond, or memory, over time, so that when one piece of the pattern fires, the rest will follow. What fires together, wires together, so when we apply some conscious effort into cultivating positive states of mind, the responding flow of reward-related neurochemicals (Dopamine, Oxytocin, Serotonin, and Endorphins, or D.O.S.E) influences the pathways in our brain to adapt, so that these pathways strengthen and the chemicals become more accessible. Although this article is mainly focussed on neuroplasticity, in order to fully highlight the magnificent power of the brain, it is worth mentioning another of the brain’s amazing abilities – neurogenesis. This is the brain’s ability to grow new neurons. The potential to replace neurons that have died could open up amazing opportunities for neuro-scientists in the treatment of dementia, or traumatic brain injuries^[2]Ackerman, Courtney E. “What Is Neuroplasticity? A Psychologist Explains [+14 Exercises]”. Positivepsychology.Com, 2019, https://positivepsychology.com/neuroplasticity/. Accessed 5 Dec … Continue reading.

It has been found that when there is a higher level of activity in the left prefrontal cortex of the brain relative to the right, the individual generally experiences more positive emotions and well-being. Therefore, if we make a conscious effort to encourage more activity in the left prefrontal cortex, we can stimulate the cultivation of positivity and well-being.

Because the neurons that fire together wire together, we must be conscious of negative influences on our neural pathways. Rewiring our brain circuitry is not just a matter of creating new pathways, it is also a matter of discarding those that are destructive. Stress is a destructive factor that can be detrimental to both physical and mental health. This is due to the release of the hormone cortisol in the brain. Frequent release of cortisol can cause damage to the hippocampus, which is associated with visual-spatial memory, and with memory of context and setting. Research in adults has shown that those with a history of frequent stress have lost approximately 25% of the volume of their hippocampus, leaving them with a compromised ability to form new memories. It is clear then that taking a step back from the stress in our lives can have a positive effect on our health. In order to reduce stress and weaken the neural pathways that it has formed, one could make space in their life for relaxation, perhaps by taking up a hobby such as reading or painting, yoga, or beginning a meditation practice.

In order to rewire the brain so that it is better adapted to allow the flow of the D.O.S.E neurochemicals, we must practice receiving them, and allow the body to naturally widen the chemicals’ accessibility to us. The decision to reshape one’s neural pathways and create a more positive state of being must be consciously made by the individual. This process begins by finding our negativity, our judgements and cognitive biases, and replacing it honest, realistic expectations of ourselves. We are often quite harsh on ourselves over our perceived failures, like bad relationships or laziness. Instead of ruminating on these negatives, which could only cause happiness if the individual finds some indulgent pleasure in wallowing or self-pity, we can take a step back, detach from those negative thinking patterns, and look for better things in our lives. When we replace negativity with gratitude, we are providing our brains with the opportunity to produce and release more of the D.O.S.E neurochemicals.

Initially, the changes that come about as a result of the practice of gratitude, reduction of stress, and conscious awareness of our thoughts and feelings will be temporary, but over time these changes will be noticeably less temporary as the bonds created between the synaptic nerves will increase in strength, because neurons that fire together, wire together.

This was our last blog looking at scientific ways to make ourselves happier. Please keep an eye out for our forthcoming articles on Personality Disorders, specifically those categorised under the Cluster B of Personality Disorders. If you have a client, or know of someone who is struggling with seriously low moods during these dark winter months – reach out to Khiron. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and out-patient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

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Neuroplasticity is the brain’s ability to reshape its neural pathways. Neurons in the brain that fire together, tend to create a bond and wire together, so that when one synaptic signal is fired, those that are bonded with it also fire. Over time, and as a result of our feelings, thoughts, and environment, different neural pathways are created and bond with other pathways. Pathways that are no longer in use or needed tend to be discarded.

‘With every repetition of a thought or emotion, we reinforce a neural pathway – and with each new thought, we begin to create a new way of being. These small changes, frequently enough repeated, lead to changes in how our brains work.^[1]1’

There are two main types of neuroplasticity – structural and functional. Structural neuroplasticity is concerned with the changes in the strength of connections between neurons. Functional neuroplasticity covers the permanent changes in synapses that happen as a result of learning and development. Most of our understanding about neuroplasticity is based on structural neuroplasticity. We know that the brain has the ability to change the structure of it’s neural pathways. However, more research is needed around functional neuroplasticity before we can fully understand its potential.

What is Self-Directed Neuroplasticity?

As we have established, neuroplasticity is the brain’s ability to change and adapt. Self-directed neuroplasticity, then, means changing the structure of our neural pathways with conscious intention. Dr.Jeffrey M. Schwartz, author of ‘The Mind & The Brain’, claims that we are not simply helpless passengers driven by genetically predetermined brain activity. The research carried out by Dr.Schwartz suggests that the individual plays an active role in influencing neural activity by consciously choosing where to place his or her attention. If one wished to improve their social skills, for example, they could influence their brain chemistry to feel more comfortable in a social setting^[2]2. This could be done through exposure to the situations in which they feel the need for improvement. Longer time spent being in a social setting with focus and attention on feeling comfortable will influence the neurochemistry of the brain in a way that makes it better able to achieve a state of comfort, and even confidence, with less and less effort over time.

Awareness as a Tool for Change

The key to self-directed neuroplasticity is awareness – which is a controlled attention – in which we use our focus and will act like a spotlight to shine on things within our awareness. When we bring our awareness to our thoughts and feelings, we can become a witness to their movements. We can observe where our attention goes, and if it goes down a path of negative thinking, we could choose to let it pass by and refocus our attention elsewhere, instead of placing attention on the negativity, which only serves to further amplify it. If we rest our attention on negative thoughts like memories of past failures, the neural pathways that carry those thoughts and feelings will strengthen. However, if we shift our attention towards things for which we are grateful, like our loved ones, or our health, then the neural pathways associated with gratitude will strengthen and grow, making it easier over time to reap the benefits of these new pathways.

When it comes to cultivating a greater sense of awareness, meditation and mindfulness practices can be of great value. Meditation helps in regaining control of one’s attention, without which self-directed neuroplasticity is pointless. The higher your level of self-awareness, the less likely you are to be blindly influenced by your pre-existing neural patterns^[3]3. The practice of mindfulness is also of great benefit in cultivating awareness of one’s thoughts and behaviours. When one is mindful, it easier to notice and identify particular thoughts and behaviours that may be destructive.

Attention is not enough, however. Will power is also needed if one intends to make any lasting changes. If the goal is to rewire the brain so that the mind and body are less susceptible to compulsive behaviours, for example, we first need to bring our attention to the thoughts around the behaviour, then make a plan to alter them, and then execute that plan. When tending towards a compulsive behaviour, we could try to partake in a different activity to change the wiring of the brain. Over time, as a result of consistent practice, the brain will begin to fire up the circuitry associated with the new activity, and discard the old neural pathways associated with the compulsion.

Please keep an eye out for our forthcoming articles on how to help ourselves feel happier, and if you have a client, or know of someone who is struggling with seriously low moods during these dark winter months – reach out to Khiron. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and out-patient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

References:

1. “What Is Neuroplasticity? Brain Plasticity Explained – UK”. https://brainworksneurotherapy.com/what-neuroplasticity. Accessed 6 Dec 2019.
2. “Self-Directed Neuroplasticity: Consciously Changing Your Brain Function”. Mental Health Daily, 2019, https://mentalhealthdaily.com/2015/02/20/self-directed-neuroplasticity-consciously-changing-your-brain-function/. Accessed 7 Dec 2019.
3. ibid.

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Dopamine

Dopamine, commonly considered the ‘happiness chemical’, is often misunderstood. Dopamine is more involved in the anticipation of an event or feeling than in the actual feeling of happiness. For example, missing someone can give us an excited anticipation of when we are going to see that person again, which can be a stronger feeling than actually seeing the person. This is due to the rise in dopamine levels during the anticipation. Similarly, during sexual arousal, simply the anticipation of sex can sometimes be more arousing than the event itself. A further example is ordering food. Ordering a pizza, creates an anticipation and expectation, resulting in a dopamine release that lasts all the way up to the first bite. Dopamine levels have been found to be higher in people who live extroverted lives with less inhibitions, and lower in those living introverted lifestyles with more inhibitions. Dopamine is considered to be a ‘reward chemical’, as it its release is driven by reward seeking behaviour.

Oxytocin

Oxytocin is the neurochemical that has allowed humans to become social creatures. It is responsible for the feeling of empathy, which makes us feel closer to others by encouraging social bonding during its release. Oxytocin is found in high concentration in the brains of pregnant women during and post labour. Oxytocin levels are low during the teenage years, or in the brains of those living an introverted lifestyle. The results of oxytocin release are dependent on the environment, however, as the same chemical can produce memories of a negative bonding experience. In a study published by the PNAS in 2010, a sample of men were dosed with oxytocin and asked to write about their mothers. Those with a positive mother-son relationship came to consider their mothers as more caring, whereas those with troubled relationships came to describe their mothers as less caring. Oxytocin was found to potentially help in the formation of social memories, regardless of whether those memories are good or bad.

Serotonin

Serotonin is the neurochemical that regulates mood, good or bad. It is a regulator, meaning that it plays a role in the control and maintenance of homeostasis within the gut system, affecting physiological processes such as the absorption of nutrients, blood flow, and the health of the immune system. 80% of the body’s serotonin can be found in the gut microbiome, and it is governed by hunger. This is why hunger is often associated with a bad mood. Serotonin is a neurotransmitter, which means that it carries information along and between neurons. It functions as a mood stabiliser by helping to alleviate feelings of anxiety and depression. Serotonin is also known as the ‘confidence molecule’, as it is has been found that high levels of serotonin correlate with lower rejection sensitivity, enabling an individual to place themselves in situations that will increase self esteem and feelings of worthiness.

Endorphins

Endorphins are hormones secreted by the brain and play a role in the masking of pain or discomfort. These hormones are strongly associated with the fight or flight response that we have carried throughout our evolution. The brain secretes endorphins as a response to pain or stress, but also during, exercise, eating, or sex. The word ‘endorphin’ comes from the combination of two words; ‘endogenous’, meaning ‘within the body, and ‘morphine’, and opiate pain reliever.  Endorphins are the body’s natural pain relievers. They also play a role in the alleviation of depression, in that endorphins are released during exercise, and exercise has been shown time and time again to help those suffering from depression.

DOSE

The combination of dopamine, oxytocin, serotonin, and endorphins creates different desirable states of mind. The DOSE chemicals can be manipulated by the use of recreational drugs, pharmaceuticals, long term meditation practices, or maintenance of good physical shape, but recent scientific breakthroughs allow us to further understand the mechanics of our neural machinery, and better understanding can lead us to find new, alternative ways to take control over our brain chemistry.

Please keep an eye out for our forthcoming articles on happiness, and if you have a client, or know of someone who is struggling with seriously low moods during these dark winter months – reach out to Khiron. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and out-patient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

1. Bergland, Christopher. “The Neurochemicals Of Happiness”. Psychology Today, 2019, https://www.psychologytoday.com/us/blog/the-athletes-way/201211/the-neurochemicals-happiness. Accessed 3 Dec 2019.

2. Pappas, Stephanie. “Oxytocin: Facts About The ‘Cuddle Hormone'”. Livescience.Com, 2019, https://www.livescience.com/42198-what-is-oxytocin.html Accessed 3 Dec 2019

3. Bergland, Christopher. “The Neurochemicals Of Happiness”. Psychology Today, 2019, https://www.psychologytoday.com/us/blog/the-athletes-way/201211/the-neurochemicals-happiness. Accessed 3 Dec 2019.

4. “Endorphins: Functions, Levels, And Natural Boosts”. Healthline, 2019, https://www.healthline.com/health/endorphins#symptoms. Accessed 4 Dec 2019.

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There are four primary chemicals, known as the D.O.S.E chemicals, in the brain that govern our sense of happiness and contentment. These chemicals are Dopamine, Oxytocin, Serotonin, and Endorphins. The release of these chemicals through the activation of the neural pathways that carry them causes the brain to want more, so happiness makes you want more happiness. Dopamine is the neurotransmitter involved in the positive feelings one gets during the anticipation of an event or feeling, like having sex or eating a pizza. Oxytocin is a hormone, and it is responsible for empathy and social bonding. Serotonin is the neurochemical that regulates mood. It is known as the ‘confidence molecule’, as it has been found that those with high levels of serotonin are less sensitive to rejection and more likely to place themselves in situations that boost self-esteem than those with lower levels of serotonin. Endorphins are hormones that are involved in the masking of pain and discomfort, and are strongly associated with the fight or flight response. Together, the four D.O.S.E chemicals work to create a variety of desirable brain states.

As the brain changes, the mind changes

To understand how to use these chemicals to become happier, there are some facts about the brain that must be understood first.  The first is that as the brain changes, the mind changes. The brain – the physical structure itself – influences the mind – the collection of thoughts, emotions, and logic that make up the person. For example, when the left prefrontal cortex is activated to a greater to the right, the person generally experiences more positive emotions and greater well being. Similarly, when cortisol is released in the brain as a result of living a stressful lifestyle, it eats away at the hippocampus – the area of the brain involved in visual spatial memory, context and setting memory, and reduces the volume of the hippocampus by 25%, leaving the individual less able to form new memories, negatively affecting their mental well being.

As the mind changes, the brain changes

The second fact is that as the mind changes, the brain changes. When an individual makes a personal decision to intentionally increase their levels of the D.O.S.E neurochemicals in the brain, the practice of receiving these chemicals encourages the neural pathways that carry them to widen, increasing our accessibility to them.

You can use the mind to change the brain, to change the mind

The third fact is that you can use the mind to change the brain to then change the mind. This is known as self-directed neuroplasticity. Self-directed neuroplasticity is the intentional manipulation of the structure of the neural pathways within the brain to increase feelings of happiness and contentment.

Self-directed neuroplasticity

In order to effectively use self-directed neuroplasticity to improve well being and increase the flow of the D.O.S.E. neurochemicals, we must bring awareness to our thoughts and emotions. When we notice negativity, we can step back and observe it, then make a decision to refocus our attention on other things. Instead of allowing ourselves to ruminate on worries or bad memories, we can instead place our attention on things for which we are grateful, on positive things in our lives like love and security. Doing so trains the brain to become better adapted at effectively releasing these chemicals, and over time less and less conscious effort is required. This is due to the ‘what fires together, wires together’ rule. This means that neurons in the brain that fire together create stronger connections and expand the more they are used. This applies to all neural activity. Whether the synaptic connections are responsible for positive or negative experiences is depends on the level of awareness an individual has of how their actions, thoughts, and emotions are influencing their brain chemistry. Greater awareness paired with will power and consistency is key to changing the neurochemistry of the mind for the better.

Therefore in order to become happier, to find more contentment and peace in our lives, it is worth exploring the ways in which our thoughts and actions influence our mental state. When we become aware of our inner processes, it is easier to detach from them and take an active role in changing the brain chemistry that governs these emotions. Through conscious awareness and the practice of gratitude, we can gain control over how we feel, and reshape our lives for the better.

Please keep an eye out for our forthcoming articles how to be happy, and if you have a client, or know of someone who is struggling with seriously low moods during these dark winter months – reach out to Khiron. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and out-patient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

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