In recent columns, I’ve explained how neuroplasticity is the natural process by which your brain learns – mastering new concepts and establishing patterns of behaviour. Repeated patterns of thought and action become entrenched in our central nervous system because neurons that fire together wire together.
This is why bad habits are difficult to break. You have to commit considerable concentration, commitment and continued practice to establish new habits. This is called self-directed neuroplasticity. It is at the heart of all positive change and personal growth.
Today, we’ll explore how mindfulness and cognitive behavioural therapy can harness your capacity to change how you think, feel and act.
Mindfulness is more than simply meditation upon the present moment. It is an expansion of awareness that allows you to experience life from a radically different perspective. You will recognize that everything that comes into your awareness – sensations, thoughts and feelings – are transient and ever changing. You will learn to observe them just as they are – without judgment, clinging or aversion, and you’ll appreciate that most of our suffering comes not from the events of our lives and the actions of others but rather our reactions to them.
Mindfulness will give you the balance and perspective to step back from angry, anxious, possessive or depressive thoughts. Rather than getting caught up in the thoughts and feelings of the moment, you’ll become more reflective and less reactive.
With this mindful perspective, you can apply the insights of cognitive behavioural therapy, recognizing that your thoughts can be helpful or unhelpful. Adaptive or helpful thoughts help you see the positive in your situation. They reduce anxiety, depression and anger.
Maladaptive or unhelpful thoughts are the opposite; they trigger or worsen a negative emotional state. Often when we act on negative thoughts or emotions, we make our situation worse. When anxiety escalates, we avoid what we need to do. When depression arises, we withdraw, and when anger percolates, we attack.
An example of unhelpful thinking after missing the bus is “I’m going to be late for work, my boss will be angry and my day will be a disaster.” A more helpful thought is “I will call my boss to let her know what happened, and forever more, I’ll take steps to prevent this from happening again.”
Mindfulness allows us to recognize unhelpful thoughts before they take hold. We can then challenge them with more adaptive thoughts that improve our sense of wellbeing. With mindful and deliberate practice, we can replace old patterns of thinking, feeling and acting.
Davidicus Wong is a family physician and his Healthwise columns appear regularly in the NOW.
