Neuroplasticity Archives - Khiron Clinics

Exploring the Nervous System: Part II

Araminta — Fri, 27 Jan 2023 06:00:11 +0000

The nervous system controls much more than just bodily functions. It can also play a huge role in mental health, especially trauma.

In our last blog, we identified the different parts of the nervous system and touched upon how trauma can cause dysregulation. In the second part of this series, we will look at how the fight, flight, and freeze responses impact the nervous system and how Polyvagal Theory and the vagus nerve play a role.

Fight, Flight, and Freeze

As covered in our last blog, the sympathetic nervous system kicks in when confronted with a traumatic or threatening situation. Although it is often called the fight-or-flight response, people can respond in many ways:

Fight – aggressive behaviour, such as shouting or fighting back against a physical attack.
Flight – in situations where people feel they do not have a good chance of fighting off the threat, they may run instead.
Freeze – in the face of danger, people may freeze and be unable to move or fight. The body shuts off non-essential functions to help avoid detection by a threat.
Flop – the threat can be so overwhelming to the nervous system that people ‘flop’ or faint.
Fawn – instead of fighting or running from a threat, people may try to please or appease them to improve their survival chances.

None of these reactions are voluntary; they are unconscious actions that prepare the body to face a dangerous scenario. Each of them puts a lot of stress on the nervous system.

After facing danger, the nervous system usually regulates itself, returning the body to a baseline state. However, trauma pushes the body into a state of constant reactivity, causing symptoms such as insomnia, hypervigilance, and anxiety.

In the case of the freeze response, the nervous system can also become under-reactive. People can struggle with slow reflexes, delayed responses to stimuli such as touch and sound, and constant fatigue. A vital part of trauma treatment is bringing the nervous system back into alignment, allowing people to react accordingly to the world around them.

Polyvagal Theory

The vagus nerve is at the heart of Polyvagal Theory and vital within the nervous system. It is the longest nerve in the body, originating in the brainstem and connecting it to the abdomen.

While also helping to regulate physiological functions such as heart rate and the immune system, the vagus nerve connects to the enteric nervous system (ENS). It sends signals to the gut, helps move food, and releases digestive enzymes to break it down. However, it also influences mental health.

Polyvagal Theory, developed by Dr. Stephen Porges, describes how the vagus nerve regulates the body’s response to stress and social engagement. The vagus nerve has two sides: dorsal and ventral. The dorsal side reacts to danger signals, and the ventral side reacts to social engagement.

The ventral side is activated when the body is in a safe, secure environment, allowing for deeper communication and access to the ‘social engagement’ state. In dangerous situations, the vagus nerve can influence the immobilisation or freeze response, helping people escape the threat.

Working with the vagus nerve helps people regulate their responses to danger. A dysregulated nervous system causes over or underreactions to certain things, such as the bang of a door slamming shut. Someone stuck in the immobilisation response will shut down and withdraw, whereas someone stuck in the mobilisation response may become anxious or aggressive.

Chronic Stress and the Nervous System

Stressful situations, not just traumatic ones, activate the fight or flight response. For example, when someone is rushing to get a train on time, the sympathetic nervous system will release stress hormones to help them run to make it. When they get on the train, the parasympathetic nervous system (PNS) takes over, bringing people back into a calm, relaxed state.

Trauma pushes the nervous system out of equilibrium. Being constantly stressed affects the hypothalamic-pituitary-adrenal (HPA) axis, a vital component of the body’s stress response. Chronic stress can cause the HPA axis to become overactive, resulting in increased release of hormones such as cortisol. This can have a negative impact on physical and mental health, leading to symptoms such as fatigue, sleep disturbances, and increased susceptibility to illnesses.

Regulating the Nervous System

Regulating the nervous system and regaining a sense of safety after experiencing a traumatic event is possible in several ways:

Relaxation techniques – Hypervigilance after trauma means that relaxation can be incredibly difficult. However, with practice and techniques, people can stimulate the PNS and activate the ‘rest and digest’ response. Breathing exercises, such as the 4-7-8 method, meditation, and yoga, can all work to soothe the nervous system and return it to equilibrium.
Exercise – Regular exercise releases endorphins, chemicals that promote well-being and reduce stress. It also reduces the amount of stress hormones such as cortisol, combatting symptoms of anxiety and depression, improving sleep quality, and improving physical health.
Somatic experiencing – Therapeutic modalities that focus on releasing trapped tension and trauma from the body can greatly help regulate the nervous system. They help activate the PNS and move the body out of a fight, flight, or freeze.
Social connection – When people are socially supported in a safe, welcoming environment, the ventral side of the vagus nerve is activated. This causes a reduction of stress hormones and reduces feelings of danger.

The nervous system is critical in the body’s functions, including stress, trauma, and mental health. When it is consistently activated or under-reactive, there is no equilibrium, and people’s reactions are often out of proportion to the triggers and stimuli around them.

Polyvagal Theory provides a new perspective on the power of the nervous system. The social connection goes beyond just the mental; when Polyvagal Theory is applied, it has a physical, tangible effect that soothes the nervous system and promotes better mental health.

If you have a client or know of someone struggling with anything you have read in this blog, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

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Exploring the Nervous System: Part I

Araminta — Fri, 20 Jan 2023 06:25:18 +0000

The nervous system is a complex network of nerves, neurons, cells, and signals extending throughout the body. While also managing essential bodily functions, it influences mental health, general well-being, and trauma responses.

Trauma impacts the nervous system in multiple ways, contributing to many physical and mental symptoms and impacting its ability to regulate itself. To understand how trauma can affect and dysregulate the nervous system, it is vital to first understand the parts of the nervous system and how it works.

This two-part series will look at the various components of the nervous system and what they control before exploring how this influences trauma, healing, and mental health.

The Central and Peripheral Nervous Systems

The nervous system is not just one structure. It consists of many systems that govern different bodily functions. The central nervous system (CNS) is the main hub of the nervous system. It contains the brain and spinal cord and is insulated from the rest of the body. It analyses and calculates information, responding to sensory input and controlling muscle movement and motor function.^[1]

The CNS acts as a central processing centre, receiving sensory input from every part of the body and interpreting the information via the brain. However, this would be impossible without the peripheral nervous system (PNS).

The PNS comprises everything connected to the CNS. It includes connections to all the limbs, organs, and spinal nerves, which carry information back to the CNS for processing. For example, if someone touches a sharp thorn on a rose bush, the PNS sends the signal to the CNS, which processes the painful sensation and causes the person to jerk their hand away.

The primary functions of the PNS include:

Controlling autonomic body functions
Motor movements
Digestion

The PNS splits into two parts, each of which plays a critical role in the body’s function.

The Somatic Nervous System

The somatic nervous system is a subsection of the PNS that carries motor and sensory information to and from the CNS. It registers conscious sensations such as touch, temperature, and pain and contains two major types of neurons essential for feeling and movement:

Motor neurons – these allow people to take action depending on the stimuli the body receives. They carry information from the brain and spinal cord and the muscle fibres throughout the body.
Sensory neurons – also known as afferent neurons, these carry information from nerves in the CNS and allow people to absorb sensory information before sending it back to the brain.

The somatic nervous system works opposite to the autonomic nervous system, which controls unconscious movement and sensation.

The Autonomic Nervous System

The autonomic nervous system (ANS) allows people to function without paying conscious attention and contributes to maintaining homeostasis within the body. This is the second branch of the PNS, responsible for involuntary bodily functions, including heartbeat, digestion, and breathing.

The ANS contains two branches that have complementary roles:

The sympathetic nervous system – the sympathetic nervous system governs the body’s fight or flight response. In the face of a threat, this system prepares the body to respond by running, fighting, or potentially freezing. It triggers the release of hormones like adrenaline and noradrenaline, and controls bodily responses such as an elevated heart rate, dilated pupils, and increased breathing.
The parasympathetic nervous system – this part of the ANS is also known as the ‘rest and digest’ system. It helps the body maintain normal functions and conserve resources. After a threat has passed, activating the parasympathetic nervous system slows the heart rate and breathing, reduces blood flow to muscles, and returns the body to a resting state.

The Enteric Nervous System

Another branch of the ANS that is often overlooked is the enteric nervous system (ENS). Also referred to as the second brain, it controls the function of the gastrointestinal tract and can operate independently of the CNS. The two are still connected and communicate via the vagus nerve, the longest nerve in the body.

The ENS coordinates with the sympathetic and parasympathetic nervous systems to regulate gut function. When the sympathetic nervous system is activated and the body shifts into fight, flight, or freeze, the ENS redirects resources from the gut to the muscles to prepare for action. Conversely, when the parasympathetic nervous system returns the body to a state of rest, these resources are returned to the gut to promote digestion.

As well as controlling gut function and digestion, the ENS produces and responds to neurotransmitters similarly to the brain. It contains 100 million neurons and influences emotions and mental and physical health.^[2] 95% of serotonin, a ‘happy’ hormone, is produced in the gut, and low levels may contribute to mental health conditions such as depression. Many people experience an upset stomach when distressed or anxious – another contribution of the ENS to mental health.

Trauma and the Nervous System

Traumatic events have a hugely significant impact on the nervous system. It affects every part, from the brain in the CNS to the ENS. For example, many people experience physical aches and pains after a traumatic event, even if it is not physical in nature. The nervous system influences this; in the case of stomach aches, the ENS has been affected and is dysregulated.

Trauma also shifts the balance between the sympathetic and parasympathetic systems. Instead of activating the parasympathetic system to ‘rest and digest’ after a traumatic incident, the body can remain stuck in fight, flight, or freeze. This can contribute to hypervigilance, anxiety, and sleep problems.

When the nervous system cannot regulate itself, it can have severe long-term consequences. In part two of this series, we will examine how trauma impacts the nervous system, including how the fight, flight and freeze response can affect the body and how it connects to Polyvagal Theory.

Sources:

^[1] Thau L, Reddy V, Singh P. Anatomy, central nervous system. [Updated 2022 Oct 10]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing

^[2] Hadhazy, A. (2010, February 12). Think twice: How the gut’s “Second brain” influences mood and well-being. Retrieved January 16, 2023, from https://www.scientificamerican.com/article/gut-second-brain/

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What Is Neurofeedback?

Araminta — Fri, 13 Jan 2023 06:30:20 +0000

The brain controls much of what people think and feel daily, influencing everything from regulating body functions to pain, trauma and mental health conditions. Neurofeedback therapy, also known as EEG biofeedback, is a treatment that helps people harness the power of their brainwaves and understand their reactions to certain stimuli.

Types of Neurofeedback Therapy

There are multiple different types of neurofeedback therapy. Each one is slightly different, but all involve electrodes attached to the skin that measure brain frequencies. Although it may look a bit intimidating, neurofeedback is safe. It’s non-invasive and poses no harsh side effects.

Types of neurofeedback therapy include:

Infra-low frequency (ILF) neurofeedback focuses on extremely low and higher frequency brainwaves. It teaches the brain how to regulate itself better in a non-verbal, non-judgemental way.
Frequency/power neurofeedback is the most common type of neurofeedback therapy. It involves attaching between two and four electrodes to the head and detecting brainwaves associated with anxiety, and insomnia, among other things.
Slow cortical potential neurofeedback aids those with epilepsy, attention-deficit hyperactivity disorder (ADHD), and migraines. It has also been tested with children who have ADHD as a potential alternative therapy.^[1]

During a typical neurofeedback session, people can often see their brainwaves in real-time. These images reflect the activity within the brain and have different functions associated with various emotions and activities. When people learn to control their brainwaves, they can begin to control their emotional states better.

Neurofeedback aims to give people the tools to reestablish emotional regulation and develop healthy thought patterns. It harnesses the power of neuroplasticity, the brain’s ability to adapt and develop new pathways, creates positive shifts, and produces a balance between low, medium, and high-frequency brainwaves.

What To Expect During A Neurofeedback Therapy Session

Neurofeedback usually takes between six to twenty sessions to see results, and the number of sessions can be adjusted depending on the brain’s receptiveness.

A neurofeedback session typically lasts around sixty minutes. During a session, the person is seated or lying down, and the practitioner attaches electrodes to their head. These electrodes, which may be attached to a headband, cap, or helmet, pick up the different brainwaves and sends them to a screen in the room.

The session can vary depending on the condition being treated. People may lie down with their eyes closed, observe the screen as their brainwaves appear, or even play a game on a console via their brain activity. The screen mirrors their brainwaves, and the brain then uses this information to self-regulate and improve its functioning.

Brainwaves

Brain activity is tracked during a neurofeedback therapy session, and the data is communicated with the person through audio or visual signals. These signals show how different stimuli impact the production of different brainwaves.

There are several types of basic brainwaves that neurofeedback charts:

Alpha waves are associated with mental coordination, mind-body integration, and learning. Activities such as meditating or taking a walk promote the production of alpha waves.
Beta waves are very quick and are linked to greater alertness and arousal.
Theta waves influence memory, subconscious information, and vivid imagery. They are often associated with repetitive tasks from which people mentally disengage.
Delta waves are most common in deep, dreamless sleep.
Gamma waves when in high production, are linked to happiness and a good ability to concentrate. Lower levels of gamma waves can contribute to learning and memory problems.

Trauma has a massive impact on the brain’s ability to regulate itself. Even if someone is in a completely safe environment, they can still feel hyper-alert and on edge or be unable to relax enough to fall asleep at night. This may be due to different brainwaves being produced, for example, being excessively active when they should be calm.

Neurofeedback helps to soothe this dysregulation and retrain the brain to return to optimal functioning. Not only is it a treatment on its own, but it aids people in progressing in all other treatment modalities, as increased regulation makes them much more receptive to different forms of treatment.

Benefits of Neurofeedback

There are many benefits of neurofeedback for many different conditions. It can address depression, anxiety, insomnia, substance use disorders, and trauma.^[2] As well as helping with mental health conditions, neurofeedback can help those with chronically low energy. It identifies where brain activity is low and then emits low magnetic field frequencies that can potentially change how the brain functions.^[3] For people who struggle to open up about their past trauma or mental health conditions, neurofeedback provides a safe non-verbal alternative to heal the brain and improve symptoms.

Neurofeedback also displays the inner workings of the brain, revealing reactions that people may not even be aware they have. Identifying and working with these negative thoughts or reactions can help people develop healthier thinking and coping methods.

Additionally, neurofeedback therapy shows the brain’s reaction in real-time. Therefore, people can see their reactions as they happen from an unbiased source. Seeing this data can be especially beneficial for those who struggle with anger and anger management, as they can be sensitive to outside criticism.^[4]

Neurofeedback at Khiron Clinics

Khiron Clinics is proud to offer new neurofeedback therapy services to our clients. Our team of practitioners have been extensively trained by experts at the Trauma Research Foundation in ILF neurofeedback, ensuring that they deliver tailored trauma-informed therapy sessions that can be integrated into a comprehensive trauma treatment plan.

Contact our clinical team today to learn more about neurofeedback sessions at Khiron Clinics and the other services we offer.

Sources:

^[1] Christiansen H, Reh V, Schmidt MH, Rief W. Slow cortical potential neurofeedback and self-management training in outpatient care for children with ADHD: study protocol and first preliminary results of a randomized controlled trial. Front Hum Neurosci. 2014;8:943.

^[2] Marzbani H, Marateb HR, Mansourian M. Neurofeedback: A Comprehensive Review on System Design, Methodology and Clinical Applications. Basic Clin Neurosci. 2016;7(2):143-158.

^[3] Shafiei, S.A., Firoozabadi, S.M. Local ELF-magnetic field: a possible novel therapeutic approach to psychology symptoms. Neurol Sci 35, 1651–1656 (2014).

^[4] Walker MD J. QEEG-Guided Neurofeedback for Anger/Anger Control Disorder. Journal of Neurotherapy . 2013;17(1):88-92.

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What is Interoception?

Araminta — Fri, 30 Sep 2022 05:00:16 +0000

People experience a range of bodily sensations every day. From feeling hunger cues such as a growling stomach or a sense of tiredness with heavy eyelids, these sensations are often a background sense that people don’t pay much attention to.

Interoception helps people to feel these sensations and take steps to correct them, such as eating when hungry or sleeping when tired. But aside from being a vital sense, interoception can play a significant role in mental health, connection, and regulation.

Interoception Defined

Interoception includes signals from internal organs to the brain, such as the lungs, gut, bladder, and kidneys. Processing these signals is mostly unconscious, e.g. stabilising blood sugar levels; however, people are aware of many others, such as muscle tension, heart rate, and stomach sensations, to name a few.

When processing these sensations, the brain then uses them as cues to distinguish current emotions, influencing states such as hunger, sickness and excitement, amongst other things. People with a good sense of interoception are more likely to be able to recognise, identify, and regulate their emotions. Better emotional regulation helps people manage feelings such as anger, sadness, and frustration in healthy ways, aiding with the development and maintenance of healthy relationships and mental health.

Interoception works with other senses to help people sense their bodies and the world around them:

Exteroception is the five senses: touch, smell, hear, taste, and touch, that allows people to sense things around them.
Proprioception is the ability to sense the body in space and is present in muscle movements. Without it, people would not be able to touch their knees with closed eyes.

These senses work together to help people respond to their environment and different cues. However, interoception does not come naturally to everyone. Those with autism can struggle to identify internal feelings, although it is theorised that this may be linked to traumatic experiences. Trauma can impact how people relate to their bodies and interrupt the sense of interoception, leading to difficulties with emotional regulation.

Trauma and Interoception

Those with a history of trauma can struggle with a sense of interoception, with some wholly unaware of what is occurring within their bodies. Trauma can make their bodies feel like an unsafe space, and ongoing trauma such as neglect, abuse, and sexual violence can significantly raise the risk of people experiencing dissociation.^[1]

Dissociation is a disconnect between the brain and body that is an attempt to insulate the person from traumatic events. Dissociating from the body can mean that bodily sensations are muted or unreliable, and people can struggle to recognise signs that they are becoming overwhelmed, anxious, or unwell.

On the other hand, people can also experience hyperarousal due to trauma, with their bodies constantly alert and looking for danger. This can cause many bodily sensations such as muscle tension, sweating, and nausea; their bodies can feel a lot simultaneously. Sifting through signals to find what is truly happening internally can become challenging, again leading to missed signals and dysregulation. For example, those with anxiety can pay a lot of attention to their internal signals but can misread them and misinterpret them as symptoms of illness, increasing their anxiety and panic.

Those with a better sense of interoception are often better at identifying and managing their emotions. However, for those unable to determine what is happening within their bodies, it can make it much more challenging to pinpoint what they are feeling and figure out how to cope.

Improving Interoception

Interoception can be improved and help people to manage their internal signals and emotions more effectively. There are several ways to work on this:

Focus on sensations – when doing daily activities, such as washing dishes, folding laundry, or working, taking a moment to pause and check in with any internal and external sensations can build body curiosity and boost interoception. For example, when washing dishes, people might notice the smell of the washing-up liquid or that their hands are warm from the water.
Be more mindful – mindfulness helps people to stay aware of their thoughts, feelings, and bodily sensations throughout the day. Cultivating more mindfulness is excellent for improving interoception as it encourages people to sit and feel sensations without judgement. Paying attention to bodily sensations in intense emotional moments, taking a few minutes every day to sit and focus just on internal signals and emotions, and tuning into moments such as the way water feels on the skin can help people reconnect with their bodies and be more aware of how they feel.
Breathing exercises – breathing exercises are key tools in improving emotional regulation, and they can also help people improve their sense of interoception. Deep breathing encourages full oxygen exchange within the body, helping to stimulate the parasympathetic nervous system and lower heart rate.
Exercise – physical exercise of all kinds can help people to reconnect and identify with their bodies. Challenges such as running, weightlifting, or dancing help people be more in tune with their muscles and can create feelings of physical and mental resilience by improving self-esteem.

However, due to past trauma, those with a significant lack of interoception may struggle to reconnect with their bodies. In this instance, professional help and techniques such as somatic experiencing can help to identify and treat the root causes.

Interoception is a sense that everyone uses in daily life; however, for some, it is dulled by trauma, making it hard to identify feelings of overwhelm or the need to rest. Improving interoception can help physical and emotional health, allowing people to better identify what they are feeling in the moment and take steps to cope.

Sources:

^[1] Schalinski I, Teicher MH. Type and timing of childhood maltreatment and severity of shutdown dissociation in patients with schizophrenia spectrum disorder. PLoS ONE. 2015;10(5):e0127151. doi:10.1371/journal.pone.0127151

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What Is Neuroplasticity, And How Can It Help In Recovery?

Araminta — Fri, 15 Apr 2022 04:30:12 +0000

Neuroplasticity is a term that you may have heard used in relation to trauma treatment. It discusses how the brain changes and adapts and how new pathways can be created in response to trauma and recovery.

What Is Neuroplasticity?

The brain is home to around 100 billion neurons. Initially, scientists thought that the creation of new neurons stopped soon after birth, but it has since been proven that the brain can create new pathways, neurons, and connections throughout life. This is the concept of neuroplasticity, the ability of the brain to create new pathways and neurons.

There are two types of neuroplasticity:

Structural plasticity – the brain’s ability to change its structure due to learning and experiencing new things.
Functional plasticity – the brain’s ability to move functions from damaged areas to undamaged areas.

As we learn and grow as children, our brains constantly adapt and change. By age 3, there are approximately 15,000 synapses to a neuron, which relay information between each other. Adults, however, only have around half that amount as the brain eliminates unused connections and strengthens others in a process known as synaptic pruning. Often occurring in adolescence, synaptic pruning helps people adapt to their environments.

However, neuroplasticity is not always positive. Detrimental changes can be caused by traumatic brain injuries, substance use, and traumatic experiences.

Trauma and the Brain

People who have experienced traumatic events will often experience changes within their brains. For example, when experiencing a trigger that reminds them of their trauma, they may go into fight, flight, or freeze mode, despite being physically safe and in a non-threatening space. This is partially thanks to the reptilian part of the brain, the oldest section of the brain that is responsible for basic survival.

Trauma also affects the brain’s limbic system. Here, we experience emotions and are warned about dangerous situations. When people experience an event, it is processed by the thalamus, which filters through the information and sends anything relevant to the amygdala, warning of any potential danger. The information is also sent to the frontal lobe, which allows us to comprehend what has happened. However, the amygdala processes things faster to enable us to escape danger quickly.

Experiencing trauma weakens the relationships between the amygdala and the prefrontal cortex. The prefrontal cortex is part of the neocortex, the part of the brain that understands abstract thoughts and language. However, trauma weakens the prefrontal cortex and, combined with an overactive amygdala, creates the perfect storm. This can lead to strong emotional reactions to triggers, causing those struggling with post-traumatic stress disorder (PTSD) to avoid situations or places that remind them of their trauma.

Brain scans have also found that traumatic events cause a decrease in activity in Broca’s area, an area in the neocortex responsible for speech. At the same time, there is increased activity in the right side of the brain, where memories associated with sound, touch, and smell are stored. Therefore, trauma is not experienced as a defined story but rather as a series of experienced memories of images, sensations, sounds, and emotions.

Neuroplasticity and Trauma

Neuroplasticity can help those struggling with trauma change their neural pathways and alter unhealthy coping mechanisms or negative thoughts associated with their trauma. Small changes repeated frequently can rewire the brain and strengthen new neurons by creating new, healthy habits, overriding the wired-in responses caused by trauma.

There are many benefits of neuroplasticity, such as:

Strengthening healthy pathways in the brain
Learning new things
Enhancing cognitive abilities
Improvements that may boost brain fitness

When trying to create these new habits and change old pathways, it may seem as though they are not working. However, it can take many repetitions to create and strengthen them. Eventually, new networks can help you manage triggers and turn to healthier coping mechanisms.

There are many things that you can do to improve your neuroplasticity, such as:

Getting more rest – Sleep plays a significant role in brain growth, recovery, and physical and mental health. Research has also found that sleep can improve dendritic growth in the brain. As dendrites are the growths on the end of neurons that transmit information, getting more sleep can help boost neuroplasticity.^[1]
Exercising – Exercising has many benefits for your brain. One study found that exercise plays a key role in new neuron formation in the hippocampus, the brain area responsible for memory.^[2] Try walking, weight training, and swimming exercises to boost neuroplasticity!
Seeking enrichment – Having an enriching environment in which to learn and grow is great for encouraging neuroplasticity. You may want to try things such as travelling to a new country, creating art, exploring new places, or learning an instrument.

However, for those struggling with deep trauma and PTSD, focusing on neuroplasticity may not be enough to combat symptoms. In this case, do not hesitate to reach out for professional help. Therapists can help create meaningful changes within the brain and the body.

Conclusion

Neuroplasticity is the brain’s ability to forge new pathways and create new connections between neurons. Although it can be negative, as those who have experienced trauma also experience brain changes, it can also be a positive force.

Those struggling with PTSD can utilise the concept of neuroplasticity to create positive changes within their brains that allow them to create new pathways that can strengthen areas that may have been affected by trauma.

If you have a client or know of someone struggling with trauma, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential programme and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] Li W, Ma L, Yang G, Gan WB. REM sleep selectively prunes and maintains new synapses in development and learning. Nat Neurosci. 2017;20(3):427-437. doi:10.1038/nn.4479

^[2] Liu PZ, Nusslock R. Exercise-mediated neurogenesis in the hippocampus via BDNF. Front Neurosci. 2018;12:52. doi:10.3389/fnins.2018.00052

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5 Fascinating Facts About the Vagus Nerve

Araminta — Fri, 22 Oct 2021 05:28:37 +0000

The vagus nerve is the tenth cranial nerve and is the longest in the body. It is a large meandering nerve with numerous branches and gets its name from wandering like a vagabond.

The vagus nerve communicates with every organ in the body and oversees a range of vital functions. It passes through the gut, lungs, diaphragm, throat, inner ear, and facial muscles. It also controls our inner nerve centre and the parasympathetic nervous system, allowing for the regulation of our survival responses when faced with danger and threat.

Our ever-vigilant sympathetic nervous system activates our fight or flight response which floods the body with the stress hormones cortisol and adrenaline. The vagus nerve counteracts this evolutionary response by releasing the neurotransmitter acetylcholine and enzymes and proteins such as prolactin, vasopressin, and oxytocin, which all help promote calm and relaxation. Those with a strong and healthy vagus response are more likely to recover promptly from stress, injury, or illness.

Recent research demonstrates it is the missing link to treating trauma, anxiety disorders, and chronic inflammation, and can alleviate symptoms for numerous medical conditions.

Here are five facts about the vagus nerve you might not be aware of:

1. It Prevents Inflammation

Inflammation is a normal reaction to injury or illness. It is normally a local and temporary reaction which upon resolution, sees physiological and immune homeostasis restored. However, this natural inflammation response can be disrupted and result in persistent pro-inflammatory cytokine activity, which leads to excessive or chronic inflammation.^[1] Chronic inflammation underlies a range of medical syndromes, including rheumatoid arthritis, sepsis, auto-immune diseases, and inflammatory bowel disease.

The vagus nerve assists in preventing or neutralising these pro-inflammatory responses. Its positioning throughout the body’s major organs alerts the brain to the presence of these cytokines and, in response, produces anti-inflammatory neurotransmitters that regulate our immune response.

Numerous studies have evidenced that stimulating the vagus nerve significantly reduces inflammation. Implanted nerve activators have been used to motivate the vagus nerve which showed a drastic reduction, and even remission, in sufferers of rheumatoid arthritis, haemorrhagic shock, and other inflammatory syndromes.^[2]

2. It Creates Memories

The vagus nerve helps with the formation of memories. It carries sensory messages to and from the brain, and through the release of the powerful neurotransmitter norepinephrine into the brain’s amygdala region, memory formation and storage is strengthened. Norepinephrine additionally regulates arousal and feeling responses to emotional stimuli meaning that memories are rich and clear.^[3]

A healthy vagus nerve can not only help with creating positive memories it can also assist in coping with traumatic flashbacks or intrusive thoughts.

Recent studies have found that a regulated vagus nerve can alleviate cognitive functions in many neuropsychiatric conditions, including Alzheimer’s disease.^[4]

3. It Assists With Breathing

The vagus nerve directs your lungs to breathe through the activation of the neurotransmitter acetylcholine. This neurotransmitter is not only essential for our survival and for promoting beneficial oxygen levels in the blood and organs; it also promotes relaxation.

Those suffering from anxiety, stress, or trauma disorders such as PTSD remain on high alert, resulting in an inefficient release of acetylcholine and an inability to return to homeostasis. Building a strong mind and body connection with the vagus nerve will allow the body to relax and release trapped energy.

You can stimulate this vagus nerve response through breathing deeply. Taking regular deep breaths immediately relaxes the body as the vagus nerve can turn off the autonomic nervous systems fight or flight response which triggers the stress hormones cortisol and adrenaline.

4. It Controls Heart Rate

The vagus nerve controls heart rate through electrical impulses into specialised muscle and heart tissue. Acting as the body’s natural pacemaker, heart rate will be elevated when faced with a threat in order to prime the body for fight or flight, and the previously mentioned acetylcholine is vital for slowing the pace once the threat has passed.

The vagus nerve can also cause heart rate and blood pressure to drop when experiencing stress; this is known as vagal syncope. This is commonly experienced in those with phobias such as needles, the sight of blood, or flying, and a person may become weak, dizzy, or lose consciousness and faint.^[5]

5. It Initiates Relaxation

As we have discovered, the vagus nerve is key to our fight-flight-freeze response through its connection to the parasympathetic nervous system. This response triggers a high level of stress responses within the body, and if the vagus nerve mind-body connection is strong, the body can return to a state of calm homeostasis once the threat has passed.

The vagus nerve has two components that become activated during the flight-fight response:

The dorsal branch of the vagus nerve triggers our freeze response. This can cause tonic immobility, motor inhibition, and a general slowing down of bodily functions.
The ventral branch stimulates the rest and digest response, lowering stress and returning our body to calm.

These responses are often involuntary and subconscious, relating to our past experiences and perceptions of threat. The polyvagal theory, discovered by Dr Stephen Porges, proposes that the strengthening of the vagus nerve leads to the ventral vagal state in the ventral branch. This promotes calm, a sense of safety, positive connection to others, and allows for personal growth and freedom from triggers.

Conclusion

This fascinating nerve is a powerful tool in negotiating life’s challenges and adversities to help reduce stress and live a calm and positive life.

We can all work on naturally stimulating our vagus nerve with somatic experiencing techniques such as practicing mindful body awareness, altering the rhythm of our breath, and exploring yoga and gentle movement to create a greater connection between body and mind.

Sources:

[1] Pavlov, Valentin A., and Kevin J. Tracey. “The Vagus Nerve And The Inflammatory Reflex—Linking Immunity And Metabolism”. Nature Reviews Endocrinology, vol 8, no. 12, 2012, pp. 743-754. Springer Science And Business Media LLC, doi:10.1038/nrendo.2012.189. Accessed 16 Oct 2021.

[2] Koopman, F. A., Chavan, S. S., Miljko, S., Grazio, S., Sokolovic, S., Schuurman, P. R., et al. (2016). Vagus nerve stimulation inhibits cytokine production and attenuates disease severity in rheumatoid arthritis. Proc. Natl. Acad. Sci. U.S.A. 113, 8284–8289. doi: 10.1073/pnas.1605635113

[3] ADELSON, RACHEL. “Stimulating The Vagus Nerve: Memories Are Made Of This”. Https://Www.Apa.Org, 2011, https://www.apa.org/monitor/apr04/vagus.

[4] Chang, Chun-Hung et al. “Brain Stimulation In Alzheimer’s Disease”. Frontiers In Psychiatry, vol 9, 2018. Frontiers Media SA, doi:10.3389/fpsyt.2018.00201. Accessed 16 Oct 2021.

[5] Jeanmonod R, Sahni D, Silberman M. Vasovagal Episode. [Updated 2021 Oct 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470277/

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When Does Mindfulness Help Trauma?

Araminta — Fri, 15 Oct 2021 04:52:42 +0000

“Mindfulness meditation changes the brain and changes the areas of the brain that are most affected by trauma.” – Bessel van der Kolk, MD.

Meditation, particularly mindfulness meditation, powerfully relieves the painful symptoms of trauma.

In recent years mindfulness has gained traction among the scientific and medical community as an essential treatment approach for various mental health disorders, including depression, substance use disorders, eating disorders, anxiety, and trauma.

Mindfulness’ appeal is largely two-fold. Not only does this therapy promote feelings of calm, resilience, and autonomy within practitioners, but it also alters brain structure and function, reducing the symptomatic effects of trauma disorders such as post-traumatic stress disorder (PTSD).

Neuroplasticity – A Revelation!

For hundreds of years, scientists thought that the brain reached maturity and then ceased to develop. We now know that the brain is in a constant state of change. Throughout a person’s life, their experiences, thoughts, and feelings alter their neural circuitry.

Numerous studies on individuals with PTSD have employed neuro-imaging techniques such as MRI and FMRI to examine sufferers’ brains and map out changes. Findings determine that not only do traumatic experiences affect neural pathways, but they cause the hippocampus in trauma sufferers’ brains to decrease in size.^[1]

This is noted because the hippocampus controls, connects, and organises memory, ensuring it is in its correct time, place, and context. What’s more, the hippocampus works closely with the amygdala, the emotional area of the brain, which initiates our fight-flight-freeze response. These brain imaging scans demonstrate that PTSD suffers’ amygdala remains hyper-alert even in relation to non-threatening stimuli.

Past trauma has dramatically altered these individual brain structures and functions. Trauma survivors are affected by fragmented painful memories, struggle to discriminate between past and present, and remain in a state of stress and fear even when safe.

However, mindfulness meditation has been proven to reverse these changes by increasing prefrontal and hippocampal activity and calming down the amygdala.^[2]

What is Mindfulness?

Mindfulness, in its most simple terms, means being aware of the present moment. However, we have a stream of constant information and interaction to process in everyday life, making mindfulness quite a difficult task to accomplish!

Historically, mindfulness became a prominent practice around 400-500 B.C.E when it was taught by the Buddha, Siddhartha Gautama. The Pali word Sati is the word that mindfulness originated from. Within Buddhism, Sati is considered the primary source of all aspects of self-development and is the first step on the journey towards enlightenment.

Of course, in our modern world, mindfulness is not only associated with Buddhism but is practised by the wider secular and multi-faith society that we are part of.

Mindfulness is a supportive tool that helps us cope with suffering, destructive behaviours, physical pain, negative thoughts, depressive emotions, and fear or anger. Engaging with the present moment can halt our reactivity to triggers and instead help us make a conscious decision to respond creatively and with autonomy. We can decide not to be driven by patterns of fear or anxiety and move towards liberation.

Therapeutic Mindfulness

Including mindfulness-based relapse prevention (MBRP), mindfulness-based stress reduction (MBSR), and mindfulness-based pain management (MBPM), several mindfulness treatments are available, all of which use mindfulness in conjunction with other forms of treatment.

Understandably, trauma survivors often wish to escape the present moment as memories, emotions, thoughts, and feelings can be too painful to bear. Therefore, individuals are likely to engage in escapist behaviours which are frequently destructive, such as using substances including alcohol, risk-taking, self-harming, isolation, violent or angry outbursts, or suicidal ideation.

As mindfulness is a tool that enables people to remain within what is happening in their experience, this can be extremely difficult for trauma sufferers to accomplish. However, mindfulness can help people be unstuck from a detrimental cycle of negative thinking, guilt, shame, and avoidance, often a cornerstone of trauma. Mindfulness offers a technique that gives space for a change in perspective to occur and allows individuals to realise that they are not defined by their past or their feelings, thoughts, and emotions.^[3]

It is recommended that those with past traumas approach mindfulness with a degree of caution. Although it is likely to be hugely helpful, they may find the emotions and memories that may arise somewhat overwhelming. Therefore, it is advised to enter this practice with a trained therapist who can guide them and provide a safe place.

Yoga as Trauma Treatment

“I think it is malpractice to do meditation without doing yoga with traumatized people.” – Jon Kabat-Zinn.

PTSD and other trauma disorders are caused by a dysregulation of the autonomic nervous system. The autonomic nervous system is connected to all aspects of a person’s mind and body, making trauma an entire body disorder.

A key challenge for someone who has PTSD is the difficulty or inability to regulate their nervous system and subsequent physiological survival response.

While practising yoga, your mind is concentrated, your breath is regulated, and you organise your attentional system into a series of specific movements and postures designed to increase the flow of energy throughout the body and improve strength and flexibility.

The addition of movement whilst meditating allows the individual to return to the body and specific action when difficult experiences arise. Instead of experiencing feelings of overwhelm, panic, or avoidance, the person can focus on the present moment with a degree of pleasure, support, and accountability.

In Bessel Van Der Kolk’s study of yoga in PTSD, it was discovered that people develop improved heart rate variability, resulting in their overall capacity to
become calm increasing exponentially.^[4]

When employed alongside somatic therapies such as yoga, mindfulness is an essential therapeutic tool for treating trauma disorders. These therapies calm and regulate the nervous system, help examine internal states, and aid the release of trapped trauma energy allowing the individual to live a life free from their past.

If you have a client or know of someone struggling to heal from trauma, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

[1] Hughes, Katherine C, and Lisa M Shin. “Functional Neuroimaging Studies Of Post-Traumatic Stress Disorder”. Expert Review Of Neurotherapeutics, vol 11, no. 2, 2011, pp. 275-285. Informa UK Limited, doi:10.1586/ern.10.198. Accessed 13 Oct 2021.

[2] Hölzel, Britta K. et al. “Mindfulness Practice Leads To Increases In Regional Brain Gray Matter Density”. Psychiatry Research: Neuroimaging, vol 191, no. 1, 2011, pp. 36-43. Elsevier BV, doi:10.1016/j.pscychresns.2010.08.006. Accessed 13 Oct 2021.

[3] Van Der Kolk, Bessel. “When Mindfulness Will (And Won’t) Work For Treating Trauma, And One Technique That Can Be Effective”. National Institute For The Clinical Application Of Behavioral Medicine, 2021, Accessed 13 Oct 2021.

[4] Van Der Kolk, Bessel. “When Mindfulness Will (And Won’t) Work For Treating Trauma, And One Technique That Can Be Effective”. National Institute For The Clinical Application Of Behavioral Medicine, 2021, Accessed 13 Oct 2021.

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Trauma and Neurodiversity – Understanding the Struggle and Meeting the Needs

Araminta — Wed, 15 Sep 2021 12:16:49 +0000

The most common metaphor used to describe our brains is a supercomputer. Both can crunch vast amounts of data, run on complex circuits, and transport data using electrical signals. However, this comparison does the organ between your ears a huge disservice – it’s much more complex than that.

Neuroscientists disagree on precisely how many neurons our brain is comprised of – some say over 80 billion, while others have claimed over 100 billion. Either way, it’s a staggering number.

People generally don’t question when others have different physical features, and it is often assumed that everyone’s brain is more or less wired the same. For years, medical science thought the same thing – people had regular neurological wiring, or different wiring, which insinuated some sort of problem. However, as we move towards a more inclusive and accepting world, scientists have come to realise that no two brains are wired up precisely the same. We’re all a little bit different, and this is where the idea of neurodiversity comes into play.

What Is Neurodiversity?

As with many fields of neuroscience, there isn’t an exact definition of neurodiversity. Originally coined in 1988 by Judy Singer in her Sociology honours thesis, the idea is now the subject of many different scientific papers and studies.

Neurodiversity refers to differences between human brains that affect sociability, learning, mood, attention, and other mental functions. It challenges the view that any deviation from the norm is pathological and a disability, instead suggesting that societal barriers are the main contributing factor that disables people. Originally used to describe those on the autism spectrum, it now encompasses a huge range of conditions from ADHD to Parkinson’s disease.

Neurodiversity and Trauma

Trauma occurs in response to events where we feel unsafe, threatened, or distressed. People often associate extreme events such as witnessing death, serious injury, war, or natural disasters as common sources of trauma, and they’re right. Instances such as these can leave a lasting imprint on our nervous system.

However, we are all different, and as a result, so is our response to the world. This means that trauma is highly subjective – what might not register for one person could be life-changing for another. Anything that puts us under sufficient levels of stress can be potentially traumatic and could range from feeling unheard to not having our educational needs met in school.^[1]

As such, when considering trauma treatment, we must pay close attention to how the individual in question experiences the world rather than how we would. We need to validate each individual’s unique response if we are to make trauma treatment as inclusive as possible. Below, we explore just a few of the many ways in which neurodivergent people may experience trauma.

Traumatic Sensory Overload

People with differing sensory experiences often find the world a hard place to inhabit. For most of us, the sound of a fire alarm, leaf blower, or a crisp packet crackling wouldn’t even register; we’d forget about it the minute it passed. However, these sounds can be completely overwhelming for those prone to sensory overload, causing their nervous system to move into fight, flight, or freeze.^[2]

This is compounded by the fact that these experiences are often invalidated or not accommodated by others around them. As a result, people often learn to mask their threat response because they don’t want to show fear or embarrass themselves, which does not allow the nervous system to complete the threat cycle.

Bullying and Social Isolation

Unfortunately, certain neurodivergents experience bullying and isolation to a far higher degree than the rest of the population.^[3] It goes without saying that bullying is an incredibly distressing experience and is enough to cause long-term trauma and PTSD.

However, what is often not discussed is the trauma of feeling different. Humans exist within certain societal behavioural norms, and we often shun people who break those perceived norms. As a species, we crave connection with other people, and this is no less true for neurodivergents than it is for the rest of society.

If people cannot feel they can form meaningful bonds with their peers, it can leave them feeling misunderstood, dejected, and distressed. This can also lead to people masking their neurodiversity in an effort to fit in, further exacerbating the feeling they can’t embrace their true selves.

Difficulty Communicating

We need to be able to convey our feelings to others in order to feel safe and to have our needs met. However, navigating the landscape of social communication can be difficult for neurodivergent people.

This is especially true for those who struggle with uncertainty. What might come across as a neurodivergent being inflexible, rigid, or stubborn could very well be them attempting to remain in a state where they feel safe. This can result in misunderstandings and people being labelled as difficult and can also be a barrier to receiving proper treatment and care.^[4]

Conclusion

While this is by no means an exhaustive list of the ways in which neurodivergent people can be more susceptible to trauma than the rest of the population, it can provoke thought and reflection.

If we are to make trauma treatment and recovery as comprehensive as possible, we need to not only consider an individual’s circumstances, but the unique way in which they perceive said circumstances.

If you have a client or know of someone struggling with any of the issues discussed, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources

^[1] van der Kolk, Bessel A. “The Body Keeps The Score: Memory And The Evolving Psychobiology Of Posttraumatic Stress”. Harvard Review Of Psychiatry, vol 1, no. 5, 1994, pp. 253-265. Ovid Technologies (Wolters Kluwer Health), doi:10.3109/10673229409017088. Accessed 18 July 2021.

^[2] Scheydt, Stefan et al. “Sensory overload: A concept analysis.” International journal of mental health nursing vol. 26,2 (2017): 110-120. doi:10.1111/inm.12303

^[3] Zablotsky, Benjamin et al. “Risk factors for bullying among children with autism spectrum disorders.” Autism : the international journal of research and practice vol. 18,4 (2014): 419-27. doi:10.1177/1362361313477920

^[4] Autistic People May Not Receive Treatment For PTSD | LDT”. LDT, 2021, https://www.learningdisabilitytoday.co.uk/autistic-people-may-not-receive-treatment-they-treatment-they-need-for-likely-ptsd.

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Taking Steps to Rewire the Brain

Araminta — Fri, 24 Jan 2020 11:09:27 +0000

It is completely possible for us to change the neural circuitry of our brains for the better: ‘Different pathways form and fall dormant, are created and discarded, according to our experiences.^[1]Ackerman, Courtney E. “What Is Neuroplasticity? A Psychologist Explains [+14 Exercises]”. Positivepsychology.Com, 2019, https://positivepsychology.com/neuroplasticity/. Accessed 5 Dec … Continue reading’

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).

References[+]

References
↑1	Ackerman, Courtney E. “What Is Neuroplasticity? A Psychologist Explains [+14 Exercises]”. Positivepsychology.Com, 2019, https://positivepsychology.com/neuroplasticity/. Accessed 5 Dec 2019.
↑2	Ackerman, Courtney E. “What Is Neuroplasticity? A Psychologist Explains [+14 Exercises]”. Positivepsychology.Com, 2019, https://positivepsychology.com/neuroplasticity/. Accessed 5 Dec 2019.

The post Taking Steps to Rewire the Brain appeared first on Khiron Clinics.

Self-directed Neuroplasticity: Awareness as a Tool for Change

Araminta — Fri, 17 Jan 2020 11:20:34 +0000

What is Neuroplasticity?

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:

“What Is Neuroplasticity? Brain Plasticity Explained – UK”. https://brainworksneurotherapy.com/what-neuroplasticity. Accessed 6 Dec 2019.
“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.
ibid.

References[+]

References
↑1	1
↑2	2
↑3	3

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