Achieve a Calm Mindset with Exercises for Neuroplasticity

Have you ever heard of rewiring your brain? This is possible because of neuroplasticity, also called neural plasticity, or our brain’s malleability.

Brain cells can change their structure, function, and chemistry over time in response to our behavior. Think of it as reprogramming your brain. This means we can use exercises for neuroplasticity to train our brains toward positive or negative development.

Neuroplasticity and Its Mental Health Benefits

Brain neuroplasticity exercises may have positive effects on those living with mental health and personality disorders. For example, a study in the Journal of Psychiatry & Neuroscience found that exercises for neuroplasticity focusing on positive behaviors may help with the treatment of major depressive disorder, or MDD.

Research suggests you can measure your brain’s neuroplasticity with its volume of gray matter, referred to as hippocampal volume. This can be seen with MRI scans, which have previously been used to show that patients with post-traumatic stress disorder (PTSD), as well as MDD, may have a lower capacity for memory, spatial awareness, and processing than usual.

Because these disorders use neuroplasticity to train your brain to react negatively toward internal or external stimuli, you’ll want to do exercises for neuroplasticity that focus on positive behaviors. These can even be incorporated into virtual relaxation therapy sessions so you can do these exercises in the comfort of your home.

If you’ve heard the expression “fake it until you make it,” you’ll find it’s true of the brain! In this case, using brain neuroplasticity exercises to regularly train for positive behaviors may eventually help those behaviors become more natural and instinctive for you. They’ll replace negative behaviors you may have unconsciously trained your brain to adopt.

7 Exercises for Neuroplasticity and a Calm Mindset

If you’re looking to train your brain for better mental health, the following tips and exercises for neuroplasticity are a few ways to instill a more positive, calm, and balanced response to stressors and triggers.

1. Practice mindfulness meditation.

A 2018 mindfulness study showed promising effects of meditation on brain networks’ function and connectivity, suggesting meditation may improve brain plasticity.

While meditating, practice deep breathing. Focus on inhaling and exhaling, on the sensation of your breath moving in and out of your body. Be present in the moment and pay attention to your body’s sensations. You can do these while doing chores, walking, or as part of your self-care routine.

You can also book an appointment for virtual relaxation therapy and ask to be guided in meditation. With the help of a therapist, you can start to integrate the habit of meditating as a brain neuroplasticity exercise. Regular meditation may also complement hypnotherapy for a variety of conditions, including anxiety and depression.

2. Play word or matching games or puzzles.

Putting puzzles together and playing games like sudoku, crosswords, word searches, and pattern matching are great exercises for neuroplasticity. These games also help calm a chaotic mind by having you focus on the task before you—finding a particular word or puzzle piece or figuring out the clues on the page.

You can do these by hand or online. You can download apps onto your mobile phone and play these games at your convenience.

3. Learn new things.

Daily activities like learning a word every day or studying a new language or skill can also encourage neuroplasticity and serve as positive mind exercises. Many mobile apps can help you with these—just pick which suits your interests and lifestyle better. Make sure that any skills you’re learning are new to you and not too easy to learn to properly trigger neuroplasticity with this type of exercise.

4. Keep a daily journal.

You reap many benefits from journaling daily – cultivating a writing habit as a way to process your thoughts and behaviors is a good exercise for neuroplasticity. Ask your therapist or counselor about journaling techniques that can help you boost neuroplasticity, calm anxiety, improve your sleep, and move toward healing emotional pain and trauma.

5. Change negative thought patterns.

Cognitive behavioral therapy encourages reframing your negative thoughts into something more positive or at least neutral. Train yourself for this habit as a brain neuroplasticity exercise by habitually working to change your thought patterns.

When you start to fall into negative thought patterns, take a moment to ask yourself if they are valid or can be reinterpreted positively. Create good thought habits like starting your day by creating a list – verbally or writing it down – about things you love, like, and look forward to. End your day with a list of wins and things to be grateful for. Any time you feel a negative thought arise, pause and ask yourself, “Is this true? Is it kind? Is it necessary?” If not, see if you can reframe your thoughts to what is.

6. Exercise regularly.

Even just adopting a daily habit of spending half an hour on moderate-intensity aerobic exercise can help induce neuroplasticity. Exercise increases the flow of blood—and therefore oxygen and nutrients—to the brain, boosting neuroplasticity. So, consider brisk walking or go jogging. Note that aerobic exercise has been proven to increase that hippocampal volume we mentioned earlier, helping boost memory and instilling positive associations with moving the body.

If you have a dog, you can also exercise with them, as interacting with a pet can help soothe stress and anxiety.

7. Make and appreciate art and music.

Creating art and even just spending time appreciating it also helps train your brain and aids in your journey toward mental health. Studies on art therapy show it can have positive impacts on patients with depression, anxiety, stress, with additional potential to improve daily life for those managing dementia, Alzheimer’s disease, and schizophrenia.

Listening to music to calm your mind can be an effective neuroplasticity exercise. According to a study on Neurologic Music Therapy, music helps improve neuroplasticity and activates multiple types of brain pathways. If you play an instrument or sing, that’s even better, as you’ll exercise more parts of your brain.

Find Support for Calming Your Mind

Miami Hypnosis and Therapy offers a blend of hypnotherapy, neuro-linguistic programming (NLP), social therapy, and cognitive behavioral therapy (CBT) to help transform your mindset. You can schedule virtual relaxation therapy and other types of virtual teletherapy in Florida. We’re here for you!

Our principal and sole practitioner, Licensed Mental Health Counselor (LMHC) Anna Marchenko is a licensed hypnotherapist recognized by the Department of Education. She would be happy to work with you on finding brain neuroplasticity exercises that suit your personality and lifestyle.

Take the first step on the road to a calmer mindset by contacting us so you can book a consultation and learn whether virtual relaxation therapy sessions would be the best approach for your needs and goals. Call now at (305)-790-3949.