Five Ways to Implement Self-Directed Neuroplasticity

Awash in color, the image on the presenter’s screen reminded me of a summer lightning storm. Every area of the brain lit up like the sky just before the tempest unleashed its brand of fury. This, she explained, was the brain of someone living with Post Traumatic Stress Disorder (PTSD).

Every area of the brain was firing at the same time, functioning on high-alert yet reducing the capacity of the prefrontal cortex, the area of the brain responsible for executive function, to do its job. An MRI image of another brain with only specific areas lit up clearly demonstrated the differences between a typical, healthy brain and a traumatized brain.

Statistics confirm that adult survivors of sexual assault and abuse are at high risk of developing PTSD, a natural response to traumatic, even life-threatening events. Those of us living with this pronounced form of anxiety are familiar with its intrusive nature; we recognize it by such characteristics as hypervigilance, nightmares, dissociation, and more. While MRI imaging clearly points out the neurological damage left by an abuser, there is hope. The brain is neuroplastic; it has the ability to create new neural pathways over time and, essentially, heal what has been damaged.

As survivors experiencing the stress of a pandemic, our old, familiar responses may naturally begin to assert themselves. Stock market predictions and the nightly news reports cause our cortisol levels to spike, which leads to increased anxiety and looping thought patterns. Isolation from support groups, therapists, and loved ones could reduce the natural production of dopamine, a feel-good hormone, and leave us feeling depressed or tempted to self-medicate. How are we to cope, or even continue to heal, under such circumstances?

We can choose to employ self-directed neuroplasticity simply and easily, which will slowly begin to create new neurons and pathways in the brain that will help us respond differently to stress, challenges, and emotion.

The following activities support neuroplasticity in a number of ways by enhancing the production of important chemicals like dopamine and fostering growth of new neural pathways.

• Sleep — Enjoying restful sleep as someone with PTSD can be a challenge. If you struggle with nightmares, consider keeping a journal next to the bed. When you’re awakened by frightening dreams, record your thoughts. Respond to your body’s cues during the day and indulge in a power nap.
• Novelty — Learn to play a musical instrument, garden, speak a different language, or pursue another area of interest.
• Exercise — Exercise and movement are key components of neuroplasticity as they reduce the atrophy that occurs as people age. In fact, even walking briskly for a few hours each week can result in brain growth. Many gyms, libraries, and fitness gurus are currently streaming free fitness classes.
• Fast Intermittently — Fasting increases neural growth and causes the body to shift its metabolism, a change that results in clearer thinking. Consult a physician, however, before deciding to fast.
• Intellectual Activities — Challenge yourself with word games, puzzles, an online course, or read a new book.

These and a variety of other activities that increase novelty, introduce learning, or foster relaxation can help abuse survivors develop neurologic resilience; they are useful for managing traumatic situations and will prove helpful to those within our circles of influence. Family, friends, and colleagues can all benefit from engaging in similar kinds of self-care. Even in times of crisis, we can choose healthy growth and change.

Help for Your Resilience Toolbox

Like many survivors, I struggle with anxiety and the pandemic has tested my resilience. I awaken in the middle of the night, concerned about loved ones. My appetite is hampered, and I feel the claws of depression digging into the corners of my mind. When a young woman with a high ponytail jogs past me, her chest heaving, I scurry to the far right of the trail worried I might inhale a noxious droplet expelled from her body. Perhaps you, too, understand.

If your body has been on high alert, it is responding naturally to a real threat. The amygdala, a small, almond-shaped area of the brain that manages fear and other emotions, is signaling your system that something in the world could harm you.

Anxiety becomes unmanageable when we aren’t equipped to deal with it, but we can fill our toolbox with a variety of aids that will help us build resilience as the world recovers from Covid-19. Several of these are listed below.

• Create a plan — Developing a written plan helps provide direction when we’re overwhelmed.
• Feel the feels — Even though fear and anxiety are uncomfortable, admitting they are part of our experience gives us the opportunity to recognize that feelings are temporary. They do not define our existence.
• Hand on heart — Place your right hand over your heart and then slowly breathe in and out several times. This technique lowers the heart rate and reduces physical symptoms of anxiety.
• Figure eight swaying — Stand up and gently move your body in the shape of a figure eight. This action results in the release of endorphins which helps the body relax and improves its mood.
• Listen to music — Create a playlist. Music has been shown to lower cortisol, releases dopamine, and reduces anxiety. One recent finding indicates that music combined with nature sounds, particularly water, is especially effective.
• Get outside — Time spent outdoors reduces cortisol levels, lowers blood pressure and inflammation, and improves mood. Just twenty to thirty minutes spent walking, gardening, or enjoying a book on the patio can declutter the mind and bring a fresh perspective to the day.
• Practice healthy sleep hygiene — Log off social media and other electronic devices at least one hour before turning in for the night. The blue light associated with computers and similar gadgets disrupts the brain’s ability to allow for deep sleep.

If anxiety or depression have reached a level beyond personal management, you are not alone. Social isolation, job loss, and fear of illness or death have triggered an array of mental health struggles around the globe. Many counseling groups are providing online therapy sessions to meet client needs. A few other resources to consider include www.samhsa.gov/find-help/national-helpline and www.dbsalliance.org/support/chapters-and-support-groups/find-a-support-group/.

Five Factors that Contribute to Resilience

For survivors of childhood sexual abuse, developing resiliency is a learned skill. We may be adept in a few areas, but as young children our brains were too young to cope with the overwhelming circumstances of abuse.

Research indicates that there are at least five psychosocial factors that contribute to resiliency. These include an active coping style, a positive outlook, cognitive flexibility, social support, and spiritual influences.

Developing an active versus a passive coping style can be challenging for a CSA survivor who has difficulty creating healthy boundaries or tends to ruminate on unhealthy patterns of thought. Some keys to fostering active coping skills include being aware of our thoughts and reframing them, problem solving, facing personal fears, and exercising the ability to manage stress.

For instance, as someone with an autoimmune disease, I’ve decided to leave my full-time teaching position to reduce my potential exposure to Covid-19. I could either tell you, “I had to leave my job and now I have to work from home” or “I chose to leave full-time teaching and now I get to work from home.” One approach is passive while the other is active.

Another key to becoming a more resilient individual is fostering optimism. According to Connor and Davidson who created the Resilience Scale (2003), resilient individuals are persistent and believe in their own ability to manage stressful situations. It is important to note, though, that optimism alone will not lead to resiliency.

Instead, a person must be both optimistic and cognitively flexible. He or she can reevaluate the trauma experience and create meaning from it-to alter or change it in some way. This is frequently exemplified through different forms of altruism such as advocacy, speaking, or promoting reform at the local or state levels. Getting involved in a group such as NAASCA is one way to create meaning from past trauma.

Social support is imperative to resilience for several reasons. It reduces risk-taking behavior, encourages active coping skills, decreases loneliness, and has a positive impact on self-worth. As we’ve experienced global lockdowns, the importance of connection has become starkly clear. Please note the resources listed in the previous article if you need to connect with a therapist or other professional.

People who maintain a spiritual component to their lives through prayer, meditation, or by attending a regular faith service are also more resilient. Researchers contend that spiritual involvement provides opportunities for growth after trauma by decreasing suffering, instilling hope, and promoting a sense of control.

Social scientists continue to explore healing and recovery from abuse and provide valuable insight, but it’s important we’re patient with ourselves in the process. Whatever your areas of strength, what is one step you can take today to become more resilient?