Soon, you will see how these experiences you chose to have are impacting your recovery in a profound way. Changing your condition means that you must be willing to do so. You must make a conscious effort to make this change. It will be difficult, but the benefits you reap will definitely be well worth the effort.
Creating New Neural Pathways to Conquer Trauma and PTSD
By definition, neuroplasticity refers to the ability of the brain to create new connections as a response to having new thoughts and experiences, or in order to heal from diseases and injuries. This basic definition of neuroplasticity shows how powerful our brains are, and how you can use that power to conquer trauma and PTSD. No matter what caused your condition, your brain can help you overcome it as long as you're willing.
To start, here are some ways you can promote the creation of new neural pathways to help you improve your condition:
● Learn how to control.
This is one of the most difficult things you will push yourself to learn in your recovery process. After all, most of those who suffer from PTSD and trauma feel like they no longer have control over their lives. But if you want to heal, you must come up with different strategies to help you gain control over the things that happen in your life. It's time to take back control so you can start moving forward.
● Learn how to release destructive habits and thoughts.
One of the best ways to learn how to take control is to start letting go of your destructive habits and thoughts. You may notice that certain things are always happening in your life. Each time you are triggered, you start acting or thinking in such a way that is self-destructive. As soon as you notice that you're doing this, stop and try to think of or do something else to distract yourself.
● Activate your "warrior brain."
If you want your brain to start changing, you must activate it. There are so many ways to do this, such as by learning new things, interacting with other people, having new experiences, and so on. These activities will awaken your brain. The more you exercise it, the more your brain will fight to recover.
● Find balance and connection.
You must also learn how to balance your brain so that it can start coordinating with the rest of your body and being. When you suffer from trauma or PTSD, you often feel disconnected to yourself. But when you start finding confidence in your ability to face new challenges, this brings back the balance and connection to your brain.
● Step out of your depression.
These conditions usually come with feelings of shame and guilt, which, in turn, may lead to depression. But as you learn how to strengthen your brain, you are also learning how to protect yourself and your vulnerable brain. Now it's time to energize your brain with positive thoughts and experiences. You may also try coming up with a life plan so you have something to look forward to.
● Get enough sleep to restore your brain.
When you feel restless, you aren't able to sleep properly. Even if you are able to get a few hours of shut-eye each night, the quality of sleep you have isn't good. You must remember that getting enough good-quality sleep is important to restore your body and brain. Therefore, you must learn how to sleep better by applying different relaxation techniques such as meditation, winding down, and so on.
● Reconnect with other people.
This is another important step in your recovery process. After experiencing something extremely traumatizing, most people tend to shut themselves off from the world. But if you want to recover, you must learn how to open yourself up to others once again. Start with those closest to you before you move on to meeting new people.
With all of these strategies (and more, which we will be discussing later), you can start creating new neural pathways in your brain. These pathways will help impact your brain for the better by changing its function and structure as a way to overcome PTSD and trauma. Now, let's take a look at other changes you can make in your life to help promote neuroplasticity:
Live a lifestyle of focusing on positive feelings
In addition to being a mental illness, PTSD is also a lifestyle. When you have this condition, you live each moment of your life feeling, looking for and identifying sources of fear, threat and danger. If you want to recover from this debilitating lifestyle, you must learn how to do the opposite. Try living a lifestyle where you focus on positive feelings. This will help you heal as you start letting go of your negative, threat-seeking thoughts and behaviors.
Whenever you experience a good or positive feeling, take a moment to explore it more, and connect that feeling to the present moment you're in. This is a simple but effective exercise to help forge new connections in your brain. As you connect a positive feeling to the present moment, this makes you feel safe and happy. This forms a new neural connection in your mind, which, in turn, tells your mind and your body that the feeling you have is real.
The more you do this, the more your brain will make changes that you need to recover from PTSD. So each time you have good experiences that give you positive feelings, focus on them. Live in these moments and you'll start living a lifestyle that's more positive than negative.
Mindfulness Training
Have you ever heard of mindfulness training? This is an incredible type of training that can help improve your amygdala, prefrontal cortex and hippocampus, the very parts of the brain that are mainly affected by PTSD.
The design of your brain allows it to constantly change and adapt as needed. This means that you can:
Train your brain if you want it to change;
Measure the change; and
Learn new ways of thinking in order to change your brain for the better
For a lot of people, especially those who have been suffering from PTSD and trauma for a long time, it is difficult to understand how this is possible. But mindfulness training can help. Mind you, this isn't a quick fix that will help you recover overnight. Just as when you learn a new skill, mindfulness training requires a lot of willingness and practice. Through this practice, you can promote neuroplasticity to help your brain change in function and structure as part of your recovery. Through mindfulness training, your brain changes in the following ways:
There is an increase in the cortical thickness or gray matter in the anterior cingulate cortex, which is associated with self-regulatory functions as well as the ability to examine attention conflicts and promote cognitive flexibility. in the prefrontal cortex which is mainly responsible for emotion regulation, problem-solving, planning and more; and in the hippocampus, which is responsible for memory and learning.
There is a decrease in the size of the amygdala, which is the brain's "fight or flight" center, as well as the source of anxious and fearful emotions.
There is either an improvement or reduction in the functionality of specific connections or networks. Specifically, the functional connections between the prefrontal cortex and the amygdala become weaker. This makes you less reactive, and it allows your brain to create and strengthen connections for your higher-order brain functions.
One particular study also showed that there is a decrease in the activation of the brain's default mode network (Brewer, et. al., Meditation experience is associated with differences in default mode network activity and connectivity, 2011). This means that through mindfulness, you can prevent your mind from wandering frequently so that you can focus more on the present moment, especially when doing so promotes the health of your brain.
In another study, researchers found that PTSD treatments that are based on mindfulness training are providing a lot of promise for alternative or adjunctive intervention approaches (Boyd, Lanius & McKinnon, Mindfulness-based treatments for posttraumatic stress disorder: a review of the treatment literature and neurobiological evidence, 2017). The results of this study were derived by studying neuroimaging findings in mindfulness literature. The researchers also indicated that mindfulness training may help restore the connectivity between the large-scale networks in the brains of pa
tients suffering from PTSD.
EMDR Therapy
EMDR stands for eye movement desensitization and reprocessing. This is a type of psychotherapy that allows people to recover from emotional distress and other symptoms that are caused by disturbing or traumatizing life experiences. EMDR therapy can be extremely beneficial for those who suffer from trauma or PTSD. There have been a lot of studies conducted where researchers found that most patients who suffered a single trauma were able to overcome their PTSD after only three sessions that lasted for an hour and a half. Other studies have been conducted as well where the patients overcame their conditions through varying lengths and frequencies of EMDR therapy sessions.
There has been a lot of research on EMDR therapy, and the American Psychiatric Association, the Department of Defense and the World Health Organization recognize it as an effective treatment for PTSD, trauma and other similar conditions. One of the reasons why this type of therapy is so effective is that it promotes neuroplasticity. This treatment has eight phases:
Phase 1: This is where the therapist evaluates the readiness of the patient and formulates a plan for treatment.
Phase 2: This is where the therapist makes sure that the patient has different means of dealing with emotional distress.
Phase 3 - phase 6: In these phases, EMDR procedures are performed to identify and process a specific target. Here, the patient must identify a vivid visual image that's related to a memory, a negative belief he has about himself and any related body sensations and emotions.
Phase 7: This phase involves closure, where the therapist asks the patient to keep a log for one week.
Phase 8: Here, the therapist evaluates the progress made by the patient. This phase begins the next EMDR therapy session.
During EMDR therapy, patients can start creating new neural pathways and strengthening existing ones. In doing this, they're able to experience themselves in a new light, along with how they relate to others and the world. These new pathways created from the therapy help patients see things in a healthier way.
Can EMDR Be Done Without a Therapist?
The answer to this question is yes...and no. You can learn how to cope with distress and anxiety that are caused by traumatic experiences. If you're able to handle such moments well, this can help you recover. But if you want to get all of the benefits of EMDR therapy, this involves speaking to an EMDR therapist who can help you process your memories so that you can resolve them. The support of the therapist can help you in ways you might not be able to help yourself.
For instance, if you try doing the different phases on your own, there may be some memories that you don't want to process because they're too painful. But when there is a therapist involved, you will have to process these memories as part of your treatment. Therefore, you will be able to have a more profound process with a therapist compared to when you try to perform EMDR therapy on your own.
This type of therapy is an effective and safe form of treatment for those who suffer from PTSD, trauma and other distressing memories. Even if you simply start with EMDR therapy, you can always incorporate the strategies into your daily life for times when painful memories come up. Then, when it's time to have another session with your therapist, you will have a guide on how to process the painful memories that plague you.
Finding EMDR Treatment
When it comes to EMDR therapy, selecting the right therapist is the most important step. After all, this person will be the one to guide you towards emotional and psychological health. When choosing a therapist, here are some factors to consider:
The therapist must "feel right" for you.
The therapist must make you feel heard, validated and safe.
The therapist must work hand-in-hand with you to help you determine the source of your troubles and how you can deal with them.
The therapist must have proper EMDR skills and know-how.
The therapist must be able to help you reach all of your treatment goals.
While finding the best therapist can feel quite overwhelming, there are a lot of resources you can use. You may want to ask around, especially with those who also suffer from the same condition as you. Or you can check out sites like www.emdrconsulting.com or www.emdrtherapistnetwork.com, which can help you find what you're looking for.
PART 4: CHANGING BAD HABITS
“If you believe you can change—if you make it a habit—the change becomes real. This is the real power of habit: the insight that your habits are what you choose them to be. Once that choice occurs—and becomes automatic—it’s not only real, it starts to seem inevitable.”
― Charles Duhigg, The Power of Habit:
Why We Do What We Do in Life and Business
Chapter 11: The Science of Habit Formation
According to scientists, habits are formed because our brains are always searching for ways to make things easier in order to save effort. If you keep doing the same thing over and over again, your brain will make these tasks part of your habits so your mind can "ramp down." Often, this instinct of the brain to save effort can be advantageous because it makes your mind more efficient. When you form habits, you don't have to consciously think about what you're doing, especially if it's part of your routine.
When your habits emerge, your brain doesn’t have to fully participate in the process of decision-making. Therefore, it won't work so hard, or it may divert its attention to other, more important tasks. Unless you consciously fight the process of habit formation, your brain will automatically work on it. Soon, your routines will become part of your habits.
If your brain has already formed a habit, this makes it part of your life. This is why it's so difficult to break habits, especially the bad ones. However, if you try replacing your bad habits with better ones, your chances of getting rid of them may improve drastically. Also, since habits are formed in the brain when you perform the same action over and over again, focusing on the neuroplasticity side of your brain may help you break those bad habits. If you want to make a change, you must believe that change is possible. And this is what we will be discussing in this chapter.
The fact is, habits don't really “disappear.” When they form, they become part of your brain's structure, which is why you can perform those habits time and time again without having to consciously put in the effort. Unfortunately, your brain can't tell if the habits you have are good or bad. So when you establish bad habits, they remain in your brain just waiting for you to start doing them again. If you want to break these bad habits, you must practice avoiding them as much as you practiced forming them.
Myelination
In human beings, approximately 40% of our brains contain white matter, which consists of fibers that are densely packed. Myelin is the primary component of our white matter, and it is a crucial part of our brains. You can best illustrate the basic differences between myelinated and unmyelinated axons when you compare their performances.
Take, for instance, the unmyelinated axon of a giant squid. In order to perform at a speed of 25 m/sec, the axon of the squid must possess a diameter of ∼500 µm. But the myelinated axons of mammals (including human beings), which have a diameter of just a few µm, can perform at exactly the same speed while utilizing 5,000 times less energy!
The process of myelination starts in our peripheral nervous system while we are developing in the womb. Our motor roots must first become myelinated before our sensory roots, and this occurs between the second and fifth months. At 11 weeks, the process of myelination starts in our spinal cords, then continues, following a craniocaudal gradient. Around the third trimester, the process of myelination starts in our brains. When this happens, it starts occurring in our sensory tracts as well.
Myelination that occurs in the pathways of complex association in our cerebral cortexes only starts after we are born. In our corticospinal tracts (the primary connection between our motor nerves and cerebral cortex), myelination caudally extends at the medulla's level when we reach 40 weeks. A
fter birth, myelination continues, and the course of this process may increase when mobility is increased during the first few months of life.
It's important to understand the process of myelination, because it relates to our habits. Basically, practice and repetition cause myelination to occur in the brain. This process improves the coordinated activities that we do (in other words, our habits). Myelination speeds up the rate of the firing of neurons.
You may have already heard the saying "practice makes perfect." And when it comes to habits, this makes perfect sense. When you try to learn a new skill, you are promoting a change in your brain's wiring on a profound level. Several studies and research have shown that our brains can change through neuroplasticity, and that this can happen in children as well as in adults. Although there are certain things that children are able to learn more easily than adults, this doesn't mean that we can't learn these things too.
In order for you to perform a task, you require the activation of different parts of the brain. Our brains coordinate different kinds of actions, such as our verbal language skills, audio and visual processing, motor functions and so much more. In the beginning, a task may seem awkward and stiff. But the more you practice, the more comfortable you become at performing the task. This is because practice and repetition help the brain optimize for the task, along with all the activities involved in it. This happens through the process of myelination.
Myelination helps increase the strength and speed of our nerve impulses. This happens when electrical charges are forced to jump across the myelin sheath to the next open slot on the axon. The myelin sheath forces the electrical signal to "teleport," which means that it's able to travel at a much faster rate.
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