We often find it incredibly difficult to change something in our lives – and it doesn’t usually matter how stressful or toxic we find the status quo. The simple truth is: change is a question of wanting to, not being able to. It’s not down to our brain. And that, in turn, is due to its neuroplasticity.

Neuro…what? What kind of buzzword is that again? And what does neuroplasticity have to do with resilience and mental health?

Neuroplasticity is the brain’s remarkable ability to change throughout life. It used to be assumed that the brain was largely “fully developed” after childhood and therefore “fixed”. However, the discoveries of modern neuroscience show that the brain remains flexible into old age and is able to react to stimuli such as experiences, external influences and active learning, and adapt accordingly. This characteristic is crucial for the development of resilience and therefore our mental health, as it shows that it is possible to change our thoughts, feelings and behavior at any time.

To explain how this is possible, we first need to take a brief look at our brains. So let’s start with the physiological or medical part of neuroplasticity. As a term, it first describes the brain’s ability to form, strengthen and reorganize neuronal connections. This happens on two levels.

First there are thesynaptic plasticity. Here, existing connections between neurons (synapses) can be strengthened or weakened – depending on how often they are used. According to the “use it or lose it” principle, regular thoughts or activities strengthen certain synapses, while unused connections atrophy. For example, brooding or mentally “chewing on” the same thoughts over and over again strengthens these connections in the brain, while the opposite leads to forgetting.

Moreover, there is structural plasticity. This is where the brain creates new neurons (neurogenesis) or reorganizes existing networks – especially in regions such as the hippocampus, which is crucial for learning and our memory. This ability allows the brain to adapt to changes, compensate for injuries and develop new skills.

And what does all this have to do with resilience? What influence does it have on how we can grow our resilience?

Our resilience is strongly influenced by the plasticity of the brain. The following mechanisms show how neuroplasticity contributes to the promotion of resilience:

  • We can learn from challenges: A key factor in why we should actually call resilience prosilience (as Sebastian Mauritz suggests) is that we generally grow as people in the course of our challenges. And the main reason for this is neuroplasticity. Because when we overcome difficult situations, neuronal networks are built up that make us more resilient. Every crisis we overcome strengthens our “mental immune system”, making it easier to deal with future challenges.
  • We can rebuild negative thought patterns: Chronic stress or trauma can embed negative thinking habits in neural circuits. However, neuroplasticity makes it possible to consciously change these patterns. Through targeted training, such as cognitive behavioral therapy, destructive thoughts can be replaced by positive thinking. Meta-cognition also plays a role here.
  • We can strengthen the regulation of our emotions: Neuroplasticity also plays an important role in how we deal with our emotions. Practices such as mindfulness, meditation and physical activity promote the restructuring of brain regions that are involved in processing emotions. In this way, the neuroplasticity of our brain allows us to learn new strategies for regulating our emotions.
  • We can improve our ability to cope with stress: As well as regulating our emotions, regularly practiced stress management techniques, such as breathwork or yoga, allow us to strengthen neural connections in regions responsible for our self-control. The focus here is on the prefrontal cortex.

In addition, neuroplasticity has a wider impact on our psychological health, as it can help both prevent and cure mental disorders:

  • We can heal our brain after trauma or illness: This ability is essential in coping with serious psychological disorders of the brain. After trauma or mental illness (e.g. depression), neuroplasticity allows the brain to “rewire” itself. This process can be supported by both psychotherapy and medication – by stimulating the formation of new neuronal connections.

  • We can learn new patterns of thought and behavior: therapeutic approaches such as cognitive behavioral therapy also make use of neuroplasticity. The aim here is to replace harmful beliefs or behaviors with new ones. New patterns are gradually reinforced in the brain through repeated practice.

  • We can increase our overall wellbeing: Last but not least, activities such as learning, social interaction, exercise and creative activities stimulate the formation of new connections in the brain that increase overall wellbeing.

Does this mean that neuroplasticity is simply there? Or do I have to actively do something for it? How can I support and possibly increase neuroplasticity?

Everyone can actively contribute to improving their own neuroplasticity. We have summarized some best practices and approaches below:

  1. Invest time in learning and mental stimulation: The brain loves challenges. Learning new skills, such as playing an instrument or learning a language, promotes the formation of new neural networks.
  2. Being physically active and in motion: Sport promotes neurogenesis in the hippocampus and strengthens the connections in brain regions that are responsible for memory and emotion regulation.
  3. Practicing mindfulness and meditating: These practices promote plasticity in the prefrontal cortex and amygdala, which leads to better emotional control and stress resistance.
  4. Eat a healthy diet: Nutrition also plays an important role in neuroplasticity. Omega-3 fatty acids, antioxidants and a balanced diet promote neuronal health.
  5. Interact socially with others as much as possible: Contact with other people stimulates brain activity and protects against cognitive decline.
  6. Ensure healthy and sufficient sleep: During sleep, the brain consolidates new neuronal connections that were formed during the day. Sufficient sleep is therefore vital for neuroplasticity.

The above makes it clear that without the neuroplasticity of our brain, resilience and therefore mental health would not be possible. It forms the basis for us to emerge stronger from challenges and crises. It shows that the brain is not a rigid organ, but can constantly adapt and grow. Through conscious activities and exercises, we can not only increase our well-being, but also sustainably improve our ability to deal with difficult life situations. So change is possible at any time – regardless of age or previous experiences.