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Hi mama, ever feel like you're spinning plates, juggling kids, work, home, and everything else? And let's be honest, some days it can feel like we're drowning in demands, right? But what if I told you that happiness isn't just a lucky dip, but something we can actually train our brains for?
Turns out, our brains are trickier and more flexible than we thought. They're not set in stone, but more like Play-Doh, moldable and changeable. This wonderful thing called 'neuroplasticity' means we can rewire our brains to be more tuned into joy by encouraging happy thoughts to travel down new neural highways.
So, are you ready to dive into the science of how we can reshape our brains for more happiness? And better yet, get some real-world, mom-approved strategies to put this knowledge into action? Let's get to it!
What is Neuroplasticity?
Neuroplasticity is the brain’s ability to reorganize itself by forming new neural connections throughout life. When we experience something new, whether it’s a habit, thought, or action, the brain creates pathways to store that information. Over time, these pathways become more robust with repetition, allowing for habit formation and thought pattern reinforcement.
This means you can train your brain to think more positively, feel happier, and reduce stress by consciously engaging in practices that promote well-being. For moms dealing with the daily pressures of parenting, this is empowering news.
The Science of Happiness
Before diving into how to rewire your brain for happiness, let’s take a look at what happens in your brain when you’re happy. Happiness is linked to the release of key chemicals in the brain, often referred to as the "feel-good" neurotransmitters:
Dopamine: The brain’s reward system. When we accomplish something, dopamine is released, giving us a sense of pleasure.
Serotonin: Known as the "mood stabilizer," serotonin plays a critical role in regulating mood, sleep, and appetite. Low levels of serotonin are linked to depression and anxiety.
Oxytocin: Often called the "love hormone," oxytocin is released during social bonding and emotional connection.
Endorphins: These are natural painkillers and stress relievers. Exercise, laughter, and certain foods can trigger endorphin production.
By engaging in activities that naturally boost these neurotransmitters, you can help rewire your brain to experience more frequent moments of joy.
How Moms Can Rewire Their Brains for Happiness
1. Practice Gratitude
"Gratitude turns what we have into enough… and I'm thankful for stretchy pants and a big coffee mug!”
Research has shown that gratitude can significantly boost happiness and well-being. By consciously focusing on the positive aspects of your life, your brain starts to shift its focus from stress and negativity to appreciation and contentment. A study published in Cerebral Cortex found that gratitude increases activity in brain regions associated with moral cognition, reward processing, and positive emotions.
Action Steps for Moms:
Gratitude Journal: Write down three things you’re grateful for each day.
Gratitude Pause: When feeling overwhelmed, take a minute to reflect on a positive moment from the day.
2. Mindfulness Meditation
"Meditation: because some answers can’t be found on Google."
Mindfulness meditation has been shown to physically alter the brain, increasing gray matter in areas responsible for emotional regulation and focus. Harvard researchers discovered that just eight weeks of mindfulness meditation led to measurable changes in brain structure, including increased gray matter in the hippocampus (governs learning and memory) and reduced gray matter in the amygdala (associated with stress and fear).
Action Steps for Moms:
5-Minute Mindful Break: Dedicate just five minutes to quiet reflection and breathing.
Body Scan Meditation: Focus on releasing tension in different parts of your body.
3. Positive Affirmations and Self-Talk
"Positive thinking won't let you do anything, but it will let you do everything better than negative thinking will." —Zig Ziglar
The way you talk to yourself shapes your emotions and thought patterns. Positive affirmations help rewire the brain by promoting self-love, confidence, and happiness. A study in Social Cognitive and Affective Neuroscience found that affirmations activate the brain’s reward centers, reinforcing positive thinking over time.
Action Steps for Moms:
Daily Affirmations: Say empowering affirmations such as, “I am doing my best,” and “I am enough,” every morning.
Counter Negative Thoughts: Replace self-critical thoughts with positive statements.
4. Exercise and Movement
As the great Elle Woods says “ Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands, they just don't”
Exercise not only boosts endorphin production but also enhances dopamine and serotonin levels. Physical activity promotes the growth of new neurons in the hippocampus, which improves emotional regulation and memory. Studies show that regular exercise is associated with reduced depression and anxiety due to these changes in brain chemistry.
Action Steps for Moms:
Incorporate Movement: Break exercise into smaller chunks if time is tight.
Family Fitness: Engage in fun, movement-based activities with your children, like dancing or playing at the park.
5. Cultivate Strong Social Connections
"I always feel like I’m a little crazy, but then I remember, I have a whole group of friends that are just as crazy as I am, so it’s not me. It’s us!"
Strong relationships are critical to happiness, as they boost oxytocin levels and foster emotional well-being. Research indicates that people with strong social support tend to be happier and more resilient.
Action Steps for Moms:
Join a Support Group: Connect with other moms, either locally or online, for shared experiences and advice.
Regular Check-ins: Make time for weekly check-ins with a close friend or family member.
6. Prioritize Sleep
"My bed is a magical place”
Adequate sleep is vital for brain function and emotional well-being. Sleep deprivation can lead to irritability and stress, while proper rest promotes emotional regulation, memory consolidation, and problem-solving.
Action Steps for Moms:
Create a Sleep Routine: Establish calming pre-bed habits, such as reading or meditating.
Ask for Help: If your baby isn’t sleeping well, seek help from family so you can catch up on rest.
7. Reduce Multitasking
"I thought I was multitasking, but I was just procrastinating on multiple things."
Although multitasking may seem essential for busy moms, research shows it increases stress and mental fatigue. Focusing on one task at a time allows for better focus and emotional well-being.
Action Steps for Moms:
Single-Tasking: Focus on one activity at a time to be fully present.
Time Blocking: Organize your day by dedicating specific time slots for tasks.
Ever feel like catching that elusive butterfly of happiness is a bit like herding cats, especially when your kids are running the show? Well, here's the good news - there's actually a science behind this stuff. It's called neuroplasticity, and it's all about training your brain to be your own cheerleader. Who knew, right? So, what's the secret sauce? Start with a hearty dose of gratitude, add a sprinkle of mindfulness, and a good helping of positive self-talk. Don't forget to get moving and stay connected too. Bit by bit, you'll start to see that rainbow amidst the parenting storm clouds. How cool is that?
References:
Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689-695. Link
Garland, E. L., Hanley, A. W., & Baker, A. K. (2017). Mindfulness Training Promotes Neuroplasticity in Cortical Regions Supporting Emotion Regulation and Executive Control in Veterans with Combat-Related Posttraumatic Stress Disorder. Journal of Neuroscience, 37(40), 9365-9377.
Fox, K. C., & Davidson, R. J. (2014). Gratitude enhances physical and mental health: A study of brain activity and emotional well-being. Cerebral Cortex.
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