How Neuroplasticity Can Help to Alleviate Anxiety

The human brain is an incredible organ. From childhood onward, it functions as a sophisticated learning machine, helping us to navigate various life challenges. However, it can sometimes be overly responsive, leading to hypervigilance and anxiety even when we are safe. Fortunately, the brain can change, thanks to its ability to form new neural connections. This phenomenon, known as neuroplasticity, offers a promising avenue for alleviating anxiety through intentional exercises and practices.

What is Neuroplasticity?

Neuroplasticity refers to the brain's capacity to create new neural pathways, allowing it to rewire and adapt. Imagine your brain as a vast neuroelectric power grid, with billions of pathways lighting up every time you think, act, or feel. Some of these pathways are well-travelled and become stronger with repeated use. However, these pathways are not necessarily fixed. Contrary to earlier belief that the brain's wiring was set by our early twenties, studies have shown now that the brain continues to change throughout life, and it can even grow and reorganise its connections. By practising new habits and behaviours, we can form new neural pathways and weaken the old ones over time.

Neuroplasticity and Anxiety

Anxiety often results from the brain's default settings around certain triggers. For example, if you experience a panic attack on a plane, your brain may be conditioned to induce a similar response the next time you fly. This occurs because the amygdala, the brain's “fire alarm”, triggers the fight-or-flight response based on past experiences. This hypervigilance can be counterproductive, as it reinforces old neural pathways. However, neuroplasticity exercises can help create a buffer between the stimulus and your response, forming new pathways that reduce anxiety.

How to Utilise Neuroplasticity to Alleviate Anxiety

Here are some neuroplasticity exercises and strategies to consider:

1.        Physical Exercise

While the researchers are still unclear as to why physical activity magnifies neuroplasticity, studies confirm that aerobic exercise is especially beneficial (El-Sayes, et al.; 2018).

Dr. Wendi Suzuki is a neuroscientist at New York University and the author of Good Anxiety: Harnessing the Power of the Most Misunderstood Emotion believes that one of the best ways to improve your brain’s plasticity is to use your body. She explains: “Here you can think of your brain like a muscle. The more you work out, the bigger and stronger your hippocampus and prefrontal cortex gets.”

Regular moderate physical activity increases grey matter in your brain, promotes the formation of new blood cells and alters neurotransmitter levels. Exercise can help to regulate the nervous system and make it less prone to be triggered by fight-or-flight response.

2.        Meditation

Meditation has been shown to improve emotional regulation, including symptoms of anxiety and depression. Research indicates that long-term meditation can reduce brain inflammation and induce functional changes (Davidson R.J. & Lutz A. (2008); Pernet CY, et al.; (2021)). Even short periods of meditation can be beneficial, particularly those focused on compassion and kindness. These practices help reframe thoughts, creating new brain pathways and reducing anxiety.

3.        Learning New Skills

Engaging in hobbies and learning new skills can be a great form of self-care for those who struggle with anxiety. Each new skill that you acquire increases your brain's ability to rewire itself. Consider activities like writing with your non-dominant hand, learning a new language or how to play a new musical instrument, making art, travelling, solving puzzles, doing math exercises and brainteasers.

4.        Changing scripts

Neuroplasticity can work against you when your brain repeatedly runs the same anxiety-inducing scripts. To counter this, develop new scripts that tell a different, more reassuring story. For instance, instead of panicking at the sight of a spider tell yourself that you can deal with it safely. Over time unused anxiety scripts become less automatic and easier to resist.

5.        Practicing Challenges

Facing your fears through gradual challenges can build confidence and increase your distress tolerance making your stress response less reactive to similar stimuli in the future. Start with small challenges, such as making a friendly remark to someone at a coffee shop if you experience social anxiety. Practice ‘sitting with’ your anxiety until it dissipates and take on bigger challenges as your confidence and distress tolerance grows.

6.        Reality Testing

Reality testing technique can help shift your perspective on anxiety-inducing experiences. In his book Retrain Your Brain: Cognitive Behavioural Therapy in 7 weeks Dr. Gillihan suggests asking yourself if your thoughts or feelings are based on the reality of the situation or your perception of it. Thoughts are just thoughts – they are neither real nor unreal. This approach helps you to focus on evidence rather than distorted thinking.

How Soon Can It Work?

Rewiring your brain through neuroplasticity takes time. It's not an overnight process, but the journey itself can provide relief. Neuroplasticity is a marathon, not a sprint. For some, noticeable changes may occur in a few weeks, while for others, it may take a few months. In the BBC documentary Brain Hacks science journalist Mellissa Hogenboom sets out to explore how long it takes to rewire one’s brain and the experiment confirms that it can takes up to 6 weeks for real neuroplasticity to happen.

Summary

Old habits die hard, but neuroplasticity offers hope. It's never too late to learn or unlearn ways of thinking and behaving. By making intentional changes, you can improve your mental health and reduce anxiety symptoms. Creating new neural pathways may take weeks to months, but it equips your brain to handle triggers with greater confidence, resulting in less overall anxiety. Consistency is key. Just as one day at the gym won't result in immediate physical changes, a single meditation session may not have lasting effects. However, with persistence and repetition, you can achieve lasting relief from anxiety.

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Sources:

BBC (2023). Brain Hacks at How I rewired my brain in six weeks (bbc.com)

Davidson R.J. & Lutz A. (2008). Buddha’s Brain: Neuroplasticity and Meditation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC294426

El-Sayes, et al. (2018). Exercise-induced neuroplasticity: A mechanistic model and prospects for promoting plasticity. https://journals.sagepub.com/doi/full/10.1177/1073858418771538

Gillihan S.J. (2020). Retrain Your Brain: Cognitive Behavioural Therapy in 7 Weeks: A Workbook for Managing Anxiety and Depression

Pernet CY, et al. (2021). Mindfulness related changes in grey matter: A systematic review and meta‐analysis. https://link.springer.com/article/10.1007/s11682-021-00453-4

Suzuki W. (2017) TEDWomen, https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise?language=en