← Kwik Brain with Jim Kwik
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Welcome to Kwik Brain Bite Sized brain hacks for busy people who want to learn faster and achieve more. I'm your coach, Jim Kwik. Free your mind. Let's imagine if we could access 100% of our brain's capacity. I wasn't high, wasn't wired, just clear. I knew what I needed to do and how to do it. I know kung fu. Show me. According to the World Health Organization, 4, 4% of the global population struggles with anxiety disorders, making it the most common mental illness in the world. That equates to approximately 300 million people. If you're struggling with anxiety and stress or know someone who is, this episode is for you. Welcome back to the Quick Brain Podcast. I'm your host and your coach, Jim Kwik. I'm here, as always, to help you to learn quickly and build better, brighter brains. Today we have a very special episode where we'll be talking about how to overcome anxiety using the principles of neuroplasticity. We recently ran a poll on our online community and you said that managing stress and anxiety is one of the major challenges you're facing right now. So in this episode, I'll be sharing five practices that to rewire your brain and break the cycle of anxiety for good. Now let's get started with remembering what neuroplasticity is. Neuroplasticity is the brain's remarkable ability to reorganize itself, form new connections and generate new neurons throughout life. Even in older age, me entering my 50s, you know, this is something I am prioritizing now more than ever. And you know, we could always make a choice with circumstance and experience. We could grow bitter or we could certainly grow better. And everything comes down to a choice. The good news is, contrary to popular belief that your brain is not fixed, your brain is not fixed. It's not fixed. Like your shoe size, one third of your brain power is genetic and based more on biology, while the other two thirds is in your influence and even control. This means that we have the power to reshape our brains through experiences, new learnings and intentional practices. Remember novelty and nutrition? There was one study in particular that demonstrated neuroplasticity by exploring the remarkable capacity of the human brain to adapt and change and in response to environmental demands. It's kind of like a muscle. Conducted by neuroscientist Eleanor Maguire and her team at the University College London, the study focused on London taxi drivers who undergo extensive training to acquire a detailed mental map of the city streets and landmarks. We talked about this in my book Limitless through structural MRI scans, the team discovered that the posterior hippocampus, this is the region of the brain associated with spatial navigation and memory, was significantly larger in experienced taxi drivers compared to the control subjects. The taxi driver study, which is very popular, not only highlighted the the brain's remarkable capacity for adaptation, but also it underscored the importance of experience driven neuroplasticity in shaping cognitive abilities and expertise. Now let's discuss what anxiety is. Anxiety is the natural response to stress or perceived threats. But when it becomes chronic or overwhelming, it can significantly impact your well being. We know that chronic stress will shrink the human brain. Chronic fear could actually make you more susceptible to colds, to flus, to viruses. Whole area of science called psychoneuroimmunology. So symptoms of anxiety may include excessive worry, restlessness, irritability and difficulty concentrating. Anxiety can hijack our thoughts, our emotions, making it challenging to function optimally in daily life. Now, before we proceed further, it's important to note that while these strategies discussed in this video can be helpful for managing anxiety, they are not a substitute or intended to be a substitute for professional medical advice or treatment. If you know somebody who is struggling with anxiety disorder or any mental health condition, it's crucial to seek guidance from a qualified healthcare professional. They can provide personalized recommendations and support you tailored to your individual needs. Remember, your mental health is important, it should be paramount and it is brave of you to reach out for help when you need it. It is not a sign of weakness, it is certainly a sign of strength. Now let's explore the five practices you can intentionally do to reduce stress and anxiety through neuroplasticity. The first practice is expressive writing. It's a form of journaling pioneered by psychologist James Pennebaker that generally involves spending 15 to 20 minutes a day or for three to five consecutive days writing about your deepest feelings and emotions related to a stressful event. So, for example, have you ever found yourself ruminating about a negative interaction or a tough situation and can't figure out how to stop thinking about it? This is the type of thinking that can keep us up at night, distract us from our work or our family life, and cause us to be in a constant state of anxiety. Instead of holding it in, try writing in a journal about how you feel about that situation. According to James Pennebaker, his research on expressive writing allows individuals to confront and process difficult emotions in a structured and controlled manner, which can lead to a sense of catharsis and and emotional release. By putting thoughts and feelings into words, you begin to gain clarity, perspective and a sense of mastery over your emotions, ultimately leading to changes in brain function and structure associated with improved emotional regulation and resilience. The second way that you can reduce anxiety is is through positive self talk. Remember that your brain is like a supercomputer and your self talk is the program it will run. We talk about this often that if you say I'm not good at remembering names, you won't probably remember the name of the next person you meet cause you program your supercomputer not to your mind is always eavesdropping on your self talk. When we engage in more positive self talk, we consciously challenge negative or or anxious thoughts with affirming and empowering statements. This practice helps to shift our mindset from one of maybe fear and worry to one of more optimism and resilience. Over time repeated exposure to positive self talk it can reshape the neural pathways in our brain, strengthening connections associated with feelings of self worth, confidence and emotional regulation. We have a great podcast episode with Melina Vicario, LA, Biohacker on Self Talk techniques to unlock your confidence. You should check that out. We will put a link to that always in the show notes@jimquik.com notes so remember that every time you engage in positive self talk, you activate specific neural circuits associated with positive emotions and self perception. I'm always looking for ways to keep my brain and my body performing their best. And the older I get, I'm in my 50s, the more I care about my cells. Because your cells are where your energy, your strength and your focus at actually comes from. If your cells are slowing down, everything slows down with them. So recently I started taking Timeline's Mito Pure Longevity Gummies. They're yummy and I've noticed a big difference. These are the first gummies designed to support your cellular energy so you feel stronger, clearer and more vibrant throughout the day. For me, the biggest shift was energy I could actually feel. Not the quick spike and crash, but just steady, sustained energy that help me focus longer and even recover better after my workouts. And because they're gummies, they're very easy. I look forward to taking them every morning. Mitopure is backed by gold standard clinical research and it targets a key area of healthy aging, mitochondrial decline. Think of it like charging your internal batteries every day so you can stay active and mentally sharp no matter your age. If you've been feeling a little sluggish, tired, or you're not recovering the way you once used to, I really encourage you to try these. And right Now Timeline is giving our listeners 35% off your one month subscription of Mito Pure Gummies. So it's a real no brainer. Just go to timeline.com quick35 that's timeline.com kwik35 While this offer lasts, your cells will thank you. Now back to the episode. With repetition, these neural pathways become more robust and efficient, making it easier for our brains to default to more positive thinking patterns and emotional responses. Moreover, positive self talk can also stimulate the release of neurotransmitters like like dopamine and serotonin which are known to promote feelings of happiness, well being and relaxation. These neurochemical changes further reinforce the brain's adaptive response to positive self talk, creating a self reinforcing cycle, a loop if you will, of positivity and emotional resilience. The third way to soothe stress is and anxiety is one of my favorites. Meditation Meditation practices have been shown to induce neuroplastic changes in several key brain regions associated with emotional regulation, attention and your stress response. Studies using MRI have revealed that regular meditation can lead to increased gray matter, the density of it in different brain regions. These structural changes are indicative of enhanced neural connectivity and function, particularly in areas involved in self awareness, cognitive control and again emotional regulation. Furthermore, meditation has been found to modulate the activity of the amygdala. This is an almond shape part of your brain and this brain structure central to the processing of emotions, including things like fear and anxiety. Through regular practice, individuals can develop greater emotional resilience and reduce reactivity to stressors, leading to decreased experience of anxiety and even a heightened sense of calm and equanimity. The practice of mindfulness meditation in particular encourages non judgmental awareness of present moment experiences. Remember, there's a gap between stimulus and response where we have choice, right? We can make a decision. So this includes thoughts, emotions, bodily sensations. By cultivating a more mindful stance towards internal and external stimuli, you can learn to observe your anxious thoughts and your feelings without becoming entangled in them. This mindful awareness promotes a sense of detachment from anxious rumination and fosters a more adaptive response to stress and adversity. For me, meditation has been a big part of my lifestyle, so it's not even something that I debate myself with. I have to get in my 20 minutes of meditation a day. I feel like I'm at a disadvantage if I don't. And we've done plenty of episodes with individuals and experts like Emily Fletcher. We can link to those in the show notes again. And so for me it's important to Disconnect. To reconnect, your brain's not meant to go fast. You need to take a little brain break. And meditation is one of my favorite things to do. In summary, meditation promotes neuroplastic changes that enhance brain function and structure, particularly in regions involved in in emotional regulation and your stress response. By fostering greater self awareness and emotional resilience, meditation can effectively reduce anxiety and cultivate a greater sense of peace and well being in your daily life. Okay, let's get on to number four. When we engage in this thing called visualization and we talk a lot about that in our program Quick Reading, Quick Recall, we activate similar neural networks in your brain as when we experience events in real life. By vividly imagining calming scenes, peaceful environments or positive outcomes, we can actually evoke physiological responses that counteract the stress response associated with anxiety. Neuroplasticity plays a crucial role in this process by enabling your brain to rewire itself based on your experiences and your mental imagery. We think in pictures. If I ask you to describe your bedroom or describe your car, you see a picture of it. And a picture is worth what, A thousand words? And often your mind doesn't know the difference between something you vividly imagine and something that is real. You've had this experience where you're thinking about failing or like you have to give a speech and you worry about it and you're rehearsing it, right? So when we repeatedly visualize calming and positive scenarios, we reinforce neural pathways associated with things like relaxation and emotional well being. And effectively you're wiring your brain to respond more adaptively to to those stressors so you feel more empowered. Studies have shown that regular visualization practice can lead to changes in brain structure and performance and function, including increased activity in regions associated with again, emotional regulation and decreased activity in areas linked to that stress response. For example, functional MRI studies have demonstrated that visualization techniques can modulate activities in the amygdala, again which is a brain region involved in processing emotions, leading to reduced anxiety and increased feelings of calmness. Moreover, visualization can enhance the brain's ability to generate positive emotions and help you to shift attention away from those anxious thoughts and those worries. And through repetition. By repeatedly visualizing oneself successfully coping with stressors or achieving your desired goals and outcomes, you can build resilience and confidence in your ability to manage anxiety provoking situations. In summary, visualization techniques harness the brain's capacity for for neuroplasticity to promote relaxation, emotional regulation and resilience in the face of anxiety. By incorporating visualization into A regular mindfulness or relaxation practice, individuals can cultivate a greater sense of calm and well being and reduce the impact of anxiety on your daily life. And finally, number five is physical exercise. Physical exercise has been shown to be a very powerful tool for reducing stress and anxiety. You know this, I just want to encourage you when you hear this to be able to remember. Common sense is not common practice. It's not just working out three times a week, but moving throughout the day. When we engage in physical activity, our bodies release endorphins, neurotransmitters that act as natural painkillers and mood elevators if you will. These endorphins interact with receptors in our brain to reduce feelings of pain and trigger positive feelings, creating a sense of well being and relaxation. Additionally, exercise reduces the level of stress hormones like cortisol and adrenaline in your body, which are often elevated during times of stress and anxiety. Moreover, studies have demonstrated that regular exercise promotes neuroplasticity by stimulating the production of brain derived neurotropic factors bdnf. This is a protein that supports the growth and the survival of neurons. It's like fertilizer for your brain. Remember, as your body moves, your brain grooves. BDNF plays a crucial role in synaptic plasticity. This is the ability of synapses to which is the connections between your brain cells, your neurons. Right? You have 86 billion neurons to strengthen or even weaken over time in response to activity. By promoting the growth of new neurons and enhancing synaptic plasticity, exercise can improve cognitive function, mood regulation and resilience to stress, all of which contribute to reducing your anxiety. I also have an entire podcast. We did an episode for you about the science of exercise for a sharper mind. So definitely check that out. We'll. We'll link it in the show notes again@jimquik.com notes I hope you enjoyed this episode. This is a conversation you and I have about the invisible kind of supervillain if you will out there. The kryptonite that is really taken away from your productivity, your performance and your peace of mind anxiety. If you're watching this on YouTube, remember to subscribe to our channel. Subscribe so we can stay in touch and continue learning about the brain together. Now I'd love it if you could please share in the comments below or on social media. I'm imquick there. What action are you taking after watching or listening to this episode to boost your mental health? This is your brain coach Jim Quick. Until next time, remember to be limitless.