Dr. David Hanscom has written a must-read book, Back in Control. The book focuses on chronic pain of both a physical and emotional nature. Dr. Hanscom uses neurophysiological research to help sufferers of chronic pain better understand and overcome this devastating problem. A key chapter in Back in Control focuses on the concept of neuroplasticity and how sufferers of emotional and physical chronic pain can stimulate their brains to make important changes.

Dr. Hanscom defines neuroplasticity as “the brain’s capacity to adapt and change at any age”. From the time you are born, the brain absorbs everything in your environment, particularly perceived threats to your survival. Your brain is programmed by your environment and emotional reactions much like a computer is programmed. Dr. Hanscom writes, “Your foundational programming happens during the initial ten to twelve years of life, when your brain absorbs everything in your environment. Negative behaviors and attitudes from your parents, friends, teachers and advertising seep into your consciousness. You also adopt labels, many of them negative, for almost every component of your life, including yourself. They evolve to become your “stories” and your identity. New and ongoing stimuli are interpreted through your labeling, which reinforces these stories”.

This programming occurs for both emotional and physical pain. Continued negative thoughts results in the creation of new neurological pathways that are reinforced with repetition. Thus, there is a significant impact on the central nervous system as a result of pain. However, as a result of the neuroplasticity of the brain, this emotional and physical pain cycle can be broken. Dr. Hanscom advocates the following strategies:

Decreasing the Stress Chemicals

Dr. Hanscom advises to “simply calm down, which will decrease the level of stress-induced hormones”. Some of the methods he advocates are:

  • Meditation
  • Mindfulness/ Active Meditation
  • Cognitive Behavioral Therapy (CBT)
  • Expressive writing – separating “you” from your thoughts
  • Sleep
  • Massage

 Forming New Pathways

“We’ve established that your body’s automatic response to any stress will always be one of survival. It happens instantaneously and it’s powerful. Until you create an awareness of this unconscious reaction and also some space from it, you are not going to be able to alter it”. He suggests three ways to form alternative pathways:

Awareness – To become “aware of every positive and negative detail of your reactions”. Two methods are:

  • Meditation and Mindfulness – “Mindfulness is the practice of fully experiencing what you are doing at the moment”. By being in the moment, you “shift away from your reactive pathways and calm down”.
  • Expressive Writing – “Getting any thoughts on paper clarifies what’s in your head and also separates you from them. It gives you the space to consider your reactions and substitute a more functional response”.
  • Separation – “Separation is creating space between the stressor and your response…You are not your thoughts…Thoughts are real but not your reality”. Also, “thinking before you act or speak also creates a separation”. Some separation techniques are:
  • Forgiveness – “Because in the act of forgiving, you let go”.
  • Reprogramming – “Substitute negative thoughts and activities with more enjoyable thoughts and activities, creating new and more functional circuits”.
  • Visualization – “Visualizing a different life will displace your feelings of vulnerability and reprogram your brain in line with your hopes”.
  • Play – “Play can and will pull you upward out of the Abyss. It requires creativity that will light up an immense part of your brain”.
  • Gratitude – Change your story to one that focuses on expressing gratitude.

The concept of neuroplasticity is a powerful one. You don’t have to be stuck in a cycle of continuous emotional and/or physical pain. You can stimulate your brain to adapt and change. The techniques referred to above are highly recommended as ways of re-wiring your brain to change for the better. I highly recommend reading Dr. book Back in Control. It can be life-changing.