Can you rewire your brain?
Transform Your Mind: How Neuroplasticity and Positive Thinking Shape Your Brain
The concept of neuroplasticity has revolutionized our understanding of the brain's ability to change and adapt. This concept, coupled with the understanding of the negativity bias inherent in our brains, offers a fascinating glimpse into the human mind and how we can actively work to rewire it for a more positive outlook.
What is Neuroplasticity?
Neuroplasticity is our brain's ability to reorganise itself by forming new neural connections throughout life. Scientists such as Martin Seligman, Rick Hanson and Barbara Fredrickson have emphasised the role of positive emotions and thoughts in reshaping our brain. They argue that by focusing on positive experiences and emotions, we can counteract the brain's natural inclination towards negativity.
This blog explores insights and examples from various researchers in the field of neuroplasticity, demonstrating how we can reshape our minds for a more positive outlook.
Understanding Negativity Bias
The psychologist and New York Times best-selling author, Rick Hanson describes our brain as "Velcro for negative experiences and Teflon for positive ones"
As humans, our brains are wired to survive. We are wired to be scouring our environments for danger and threat. While this served our ancestors and played a useful role in survival, they had to ensure they weren’t eaten by predators. Nowadays, this hardwired tendency is not as useful as it once was. This negativity bias often leads to an imbalance in how we perceive and react to the world around us. This is why criticisms often impact us more deeply than compliments. Typically, in our interactions, we're inclined to focus on and remember negative aspects more distinctly.
This is evident in various behaviours, such as:
Retaining memories of negative experiences more vividly than positive ones.
Remembering criticism more clearly than compliments.
Having a stronger reaction to negative stimuli.
Frequently thinking about negative aspects more than positive ones.
Exhibiting stronger responses to negative situations compared to positive ones of equal intensity.
For instance, imagine a scenario where you're having a good day at work, but a coworker says something that bothers you. You might keep thinking about that one annoying comment all day. Consequently, when reflecting on your day, you might focus on that single negative event, even describing the entire day as terrible, despite it being generally positive.
This bias toward the negative leads you to pay much more attention to the bad things that happen, making them seem much more important than they really are.
“Even when we experience numerous good events in one day, negativity bias can cause us to focus on the sole bad thing that occurred. It can lead us to ruminate on small things, worry over having made a bad impression, and linger on negative comments”
Insights from Research
Dr. Michael Merzenich and Brain Training: Dr. Merzenich, a pioneer in neuroplasticity research, has shown through various studies that targeted brain exercises can lead to significant changes in brain structure. This research underscores the potential for retraining the brain to focus more on positive experiences.
Norman Doidge’s Findings: In his book "The Brain That Changes Itself," Doidge presents numerous case studies where individuals, through specific mental and physical exercises, were able to rewire their brains, overcoming physical and psychological challenges. These examples serve as a testament to the brain's adaptability and potential for change.
Elizabeth Blackburn and Telomeres: Blackburn's research into telomeres (the protective ends of chromosomes) indicates that positive thoughts and emotions can slow the aging process at a cellular level. This groundbreaking discovery suggests a direct link between a positive mindset and biological health, further encouraging the practice of positive thinking for overall wellbeing.
Eric Kandel: In 2000, Eric Kandel was awarded the Nobel Prize in Medicine for the pivotal finding that learning leads to an increase in connections between nerve cells. He further revealed that learning has the power to activate certain genes that in turn modify the structure of the brain. This landmark research paved the way for hundreds of subsequent studies, collectively underscoring a profound truth: mental activity is not just an output of the brain's functioning but also plays a crucial role in shaping it.
Barbara Fredrickson's Broaden-and-Build Theory: Fredrickson's theory suggests that positive emotions broaden our sense of possibility and open our mind up to more options, which in turn helps build new skills and resources that contribute to emotional and psychological resilience.
Carol Dweck's Mindset Theory: Dweck's research on fixed and growth mindsets reveals the impact of beliefs on brain development. A growth mindset, encouraged by positive psychology, promotes the idea that the brain is malleable and capable of change, aligning with the principles of neuroplasticity.
Shawn Achor's Happiness Advantage: Achor's work emphasizes that a positive brain is more successful than one operating under stress. His research backs the idea that positivity fuels brain efficiency, creativity, and productivity, echoing the neuroplasticity concept of the brain being shaped by mental activities.
Practical Steps to Rewire Your Brain
The trick is not to negate negative experiences, but to foster and nurture positive experiences.
Rick Hanson, proposes a three-step process for "Taking in the Good":
Look for Good Facts: Actively seek out positive aspects of life, however small, and allow yourself to feel good about them. Good things are happening around us all the time but most of the time we are not even aware of them. Start to hunt the good stuff, as Martin Seligman puts it. Mindfully look out for the simple daily positive glimmers; for instance take in the smell of your first cup of coffee or tea, a smile from a loved one, colleague or even a stranger, the sunshine, an achieved goal, and so on.
Savour the Experience: Stay with the positive feeling for a significant duration, allowing it to imprint in your memory. Hold your attention on the positive feeling for 5, 10, or even 20 seconds without letting your mind wander to other things.
Fred Bryant, a psychologist at Loyola University, has demonstrated that when we take time to really enjoy positive experiences, our reaction to them becomes more intense. Moreover, Marc Lewis from the University of Toronto has discovered that the longer we keep something in our thoughts and the more it emotionally impacts us, the more brain cells activate, connect and wire together. This process strengthens the memory imprint of that experience.Soak in the Good: Let the positive experience sink deeply into your emotional and physical being, imagining it filling up any emotional deficits or healing past wounds.
Building on Hanson's three-step process of "Taking in the Good," we can incorporate additional practices backed by neuroplasticity research:
Mindfulness and Meditation: Mindfulness practices, as shown in studies by researchers like Sara Lazar, can lead to structural changes in brain regions associated with memory, empathy, and stress regulation. Regular meditation can help shift focus from negative to positive experiences.
Cognitive Behavioral Therapy (CBT): CBT techniques, which involve changing patterns of thinking to alter behaviour and emotional state, are grounded in the principles of neuroplasticity. They offer a structured approach to break free from negative thought cycles.
Physical Exercise: Exercise has been shown to stimulate neurogenesis (the creation of new neurons) and enhance neuroplasticity. Regular physical activity can contribute to mental health by improving mood and cognitive function.
The Impact of a Positive Mindset
Consistently applying these techniques can lead to a gradual but significant shift in our brain's wiring. We can cultivate a more positive outlook, reduce stress and anxiety, and enhance overall mental health. The brain's plasticity ensures that these changes are not just temporary but can result in long-lasting transformation.
Conclusion
The intersection of neuroplasticity research and positive psychology provides a powerful toolkit for overcoming the brain's natural negativity bias. By understanding and applying these principles and techniques, we can actively reshape our brain towards a more positive and fulfilling life experience. This journey of mental rewiring is not just about combating negativity but about embracing a life enriched with positive experiences and well-being.