· By PYM STORE
5 Simple Ways to Reset Your Mind and Improve Neuroplasticity
Feeling like you’re swimming against the current, like no matter what you do things just don’t go your way? Read this guide to learn how to stop negative thought patterns and reset your mind for a fresh start on life!
There are many things in our outer world that are out of our control, which can cause a lot of stress and anxiety. Between a looming recession, worldwide pandemic, natural disasters on top of day to day stress, it’s no wonder sometimes we get stuck in a rut or caught in a cyclone of negative thoughts.
That’s why this is a great time to check in on yourself and re-evaluate your inner world, which is within our control!
Thanks to something called neuroplasticity, we have the ability to learn new things, develop new skills, and change the way we think and behave.
What is neuroplasticity?
Neuroplasticity refers to the brain's ability to change and adapt throughout a person's life. It's the brain's way of reorganizing itself by forming new neural networks and connections, and it occurs in response to new experiences, learning, and even injury or trauma.
In simpler terms, neuroplasticity means that our brains are not fixed or static, but rather they have the ability to change and grow throughout our lives. You'll actually enhance your brain plasticity just by reading this article because you'll learn something new!
Certain nutrients and activities especially help strengthen our brain’s neuroplasticity. Here are 5 simple strategies to reset your mind and enhance neuroplasticity!
5 Strategies to Reset Your Mind and Increase Neuroplasticity
1. Practice Mindfulness
Mindfulness is the practice of paying attention to the present moment without judgment. When you're feeling stressed or anxious, take a few deep breaths and focus on your breath as you inhale and exhale. If your mind starts to wander, gently bring your attention back to your breath. You can practice mindfulness anywhere, whether you're sitting at your desk, waiting in line at the grocery store, or taking a walk outside.
For example, if you're dealing with a demanding job, you can take a few minutes to practice mindfulness during your lunch break or between tasks. Simply close your eyes and focus on your breath, letting go of any thoughts or worries about work.
Several studies have shown that the constant practice of mindfulness meditation boosts neuroplasticity, including the reduction of age-related brain degeneration and the improvement of cognitive functions. More specifically, the effects of meditation are correlated to improvements in attention, working memory, spatial abilities, and long-term memory.
If you’re new to mindfulness practices, try out the Calm app!
2. Move Your Body
Studies have proven that exercise eases the symptoms of chronic stress, depression and anxiety by releasing feel-good endorphins and taking your mind away from the negative cycle of thoughts that feed depression and anxiety. Even a short walk around the block or a few stretches is a great stress management technique.
Exercise has also been shown in studies to enhance neuroplasticity and delay Alzheimer’s disease by shaping and changing the structure of the brain itself. So, whether it’s learning a new sport, dusting off your dancing shoes, or simply getting outside for a walk or a run–your mind will love the extra flexibility just as much as your body.
3. Feed Your Brain
Certain nutrients are critical for brain neuroplasticity, reducing stress and anxiety, and resetting your mind to have a more positive outlook. Some of the best foods and nutrients for brain and mental health are:
Omega-3’s (DHA and EPA): Oily fish are packed full of brain-essential DHA fatty acid. DHA is mainly found in the grey matter of your brain, so foods high in DHA will be one of the best foods that improve memory and information processing. You can supplement essential fatty acids as well!
Prebiotics and Probiotics: When considering what foods are good for your brain, it’s also important to consider the impact of food on your gut, as gut health is directly linked to brain health. Be consistent with probiotic and prebiotic intake and add fermented foods into your diet like miso or yogurt to foster a great gut microbiome to help with your overall brain health.
Methylated B Vitamins: Vitamin B12 is essential for healthy nerve function and DNA production, as well as cell metabolism. It gives our neurons energy to communicate, helping us to maintain focus and concentration. A deficiency of B12 is linked to mood disorders. Great food sources for B vitamins are eggs, grass-fed beef, wild-caught fish, beef liver, and oysters.
Magnesium: Magnesium plays a crucial role in mental health and neuroplasticity- and sadly, most of the population is deficient! Studies show that a deficiency in magnesium is linked to depression, irritability, and stress. Magnesium resides on the synapse that connects neurons and helps them communicate with each other. Certain kinds of magnesium are better for stress than others. Good food sources of magnesium are dark chocolate, whole grains, dark leafy greens, almonds and cashews.
PYM’s Total Reset Bundle was designed by neuroscientists, psychiatrists and nutritionists to fully support your mental health and neuroplasticity.
4. Connect with Others
Social support is essential for mental health and well-being. You’ve likely experienced the relief of getting a big long hug or talking to a supportive loved one when you were feeling down. Both of these activities release the hormone and neurotransmitter called Oxytocin, or “the Love Hormone”.
Oxytocin helps us feel closer to others and reduces stress by lowering cortisol levels. Feeling close to others helps us feel less alone and more resilient.
PYM’s Oxytocin Boost Bundle was formulated to give your body the nutrients it needs to boost production of oxytocin, so that we can feel close to others and increase our resilience in stressful situations.
5. Reframe Negative Thoughts
When you're feeling stressed or anxious, it's easy to get caught up in negative thinking patterns. But negative thoughts can fuel anxiety and make it harder to feel calm and peaceful.
If you notice yourself getting stuck in negative thinking, take a moment to write down all the thoughts so you can see them in front of you on paper. By getting them out of our heads, they start to feel less overwhelming and intense.
Then, challenge those thoughts by asking yourself if they're really true. For example, if you're worrying about a work deadline, ask yourself if your worry is based in reality or if it's just a hypothetical scenario. We also include a full exercise on how to reframe negative thoughts in our free Self-Love Guide!
Conclusion
By practicing these five simple strategies, you can reset your mind, enhance neuroplasticity, and get into a more peaceful state, even when life feels overwhelming. So the next time you're feeling stressed or anxious and need a reset, take a deep breath and try one of these techniques or the Total Reset Kit to find a sense of calm and balance.
Sources
https://ieeexplore.ieee.org/abstract/document/4431873
https://scholarworks.wmich.edu/honors_theses/2469/