Hey, Reader!

Happy New Year! Like most of us, you might be pondering change and ways you would like to bring about change in the upcoming year.

Change is hard. Changing neural pathways is harder!

So let’s reduce the barriers where we can.

Research shows that high stress over long periods of time reduces neuroplasticity.

So rather than spending the low energy winter months adding more #2025newyearnewmegoals, I plan on focusing on one thing: reducing stress and my unhelpful responses to stress! Here are some ways I plan on doing this:

• Start my day with 10 conscious breaths, following each full inhale and exhale and returning to this task when I get distracted.
• Block time for administrative work each week so I’m not always scrambling to get a newsletter out (Yes, it’s 6 days late, but I’m writing this on Jan 3.) or waiting until April to find and itemize my expenses.
• Limit social media and mindless scrolling, especially while doing something else like walking my dog. I will leave the phone at home!
• Notice and embrace more small moments of awe. This may come from watching the sunlight play upon a wall in my house or office, or seeing some amazing live music. (Gratitude can be a good substitute here as well.)
• Zoom out and look at the big picture when feeling pressure in the moment. “How much will this thing matter in 5 years? A week?”
• Make connection with others and share time and burdens in an open, genuine, and loving way.
• Move my body every day in ways that feel good, like a cat stretching in the sun or a dolphin jumping out of the waves.
• Create for creating sake once a week at least. Work with my hands, my body, my words, and my voice to express whatever needs to be expressed without judgement.
• Make space to dream and do nothing. Really nothing. Not watching tv, or listening, or reading, or consuming anything. Just let my mind wander and the dust settle for 5-10 minutes each day.

So that may sound like a lot of things, but again, the main focus is reducing stress, which will allow my brain more capacity to adapt and change in positive ways to get out of the well worn neural pathways that send pain signals and other unhelpful responses.

I’m curious what might be on YOUR list!

Other Well Documented Ways to Increase Neuroplasticity

• Novelty. Engage in something new. Learn to juggle, or speak a new language, or drive a different way home, or try a new recipe. Anytime the brain is exposed to novelty it engages neuroplasticity.
• Movement or exercise, especially cross-lateral things like swimming or tossing a ball form hand to hand.
• Quality sleep. This can be hard when we are experiencing symptoms, but allowing more rest is one of the single best ways to allow the brain to build and repair.
• Eat good quality whole foods that don’t come in a box, can, or bag as often as you can.
• Reduce or eliminate toxic behaviors and substances and find help if this is a struggle. There is no shame in seeking support in this or any area of life.

New Pain Science Awareness Video!

This video was shot at the Association for the Treatment Neuroplastic Symptoms Conference I attended in September in Boulder, CO.

I would be in it, but missed my appointment slot due to the speakers being so engaging at the conference!

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