Brains can Change: Neuroplasticity

Written By Rachel Meirink

You may have heard of the term neuroplasticity and the ability for the brain to change. This is a hopeful message in the field of psychology and neuroscience as it was believed prior changes could not occur in the brain. So, what is it exactly? “Neuroplasticity enables the brain to change and adapt to intrinsic or extrinsic stimuli by reorganizing its structure, function, or connections, resulting in physiological and morphological modifications (Marzola, et al., 2023)”. This is very encouraging especially to those who are looking to improve or heal their mental state.

Research has shown that neuroplasticity includes the brain and the nervous system and that there can be higher or lower levels of neuroplasticity (Branchi, 2022). It has also been shown that higher levels of plasticity can create changes in both the brain as well as in behaviors (Branchi, 2023).  Some things have shown to greatly increase levels of neuroplasticity which include: healthy sleep hygiene, exercise, socializing, mindfulness, and engaging in activities that stimulate thinking skills (Marzola, et al., 2023). It’s helpful to know that there are things within reach that can support the increase of neuroplasticity levels!

There is a bit of a dark side to neuroplasticity, however. Just because a person has higher levels of neuroplasticity, meaning more changes are likely to be made, does not guarantee that those changes are moving in a positive direction. In fact, if a person has higher levels of neuroplasticity but they are going through chronic stress, trauma, not receiving the support they need and ruminating on the negative, then neuroplasticity can trigger a person into having increased mental health symptoms (Ren, et al., 2025). This is defined by many as either adaptive neuroplasticity (moving in a positive direction) or maladaptive neuroplasticity (moving in a negative direction).

This knowledge can bring a respect to our brains and the ways in which they work. When we understand that our brains and nervous systems can adapt and change for better or worse, we can be intentional to do our part to create positive changes.

Here are some practical tips to help support yourself in creating adaptive neuroplasticity:

  • Foster self-compassion. Most people have shame somewhere internally along with high levels of self-criticism. Learning to be gentle, compassionate and encouraging towards yourself when you succeed and also when you make mistakes can help to heal your relationship with yourself.

  • Reframe thinking patterns. Ask yourself “If I saw this in a positive way, what might be different?” “How can I learn and grow from this?””If someone I cared about was going through this situation, what might I say to them or feel for them?”

  • Identify and activate positive behavioral change. Ask yourself “are there any actions that I am doing that might be making my symptoms worse?” “are there positive changes or actions that I need to implement?” “what reservations might I have towards making these positive changes?” “What do I need to do to work through those reservations?”

  • Read books that provide psychoeducation on mental health issues and ways to heal and grow. This is very minimal in cost and can create big and lasting changes!

  • Get the outside support that you need: If you are doing everything on your own and are still struggling it may be time to reach out for professional support. Seek out a licensed mental health clinician and possibly a psychiatrist to explore medication.

     

You don’t have to stay stuck in dysfunctional patterns, but with intentionality and motivation you can work towards positive change and live in a brighter future!

References

Branchi I. (2022) Plasticity in mental health: A network theory. Neurosci Biobehav Rev. 2022 Jul;138:104691. doi: 10.1016/j.neubiorev.2022.104691

Branchi, I. (2023). A mathematical formula of plasticity: Measuring susceptibility to change in mental health and data science. Neuroscience & Biobehavioral Reviews, 152, 105272. https://doi.org/10.1016/j.neubiorev.2023.105272

Marzola, P., Melzer, T., Pavesi, E., Gil-Mohapel, J., & Brocardo, P. S. (2023). Exploring the Role of Neuroplasticity in Development, Aging, and Neurodegeneration. Brain Sciences, 13(12), 1610. https://doi.org/10.3390/brainsci13121610

Ren B, Yuan Q, Cha S, Liu S, Zhang J, Guo G. (2025). Maladaptive Neuroplasticity Under Stress: Insights into Neuronal and Synaptic Changes in the Prefrontal Cortex. Mol Neurobiol. 2025 Nov;62(11):15227-15249. doi: 10.1007/s12035-025-05152-5

Rachel Meirink
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