Neuroplasticity and Addiction

Addiction is characterized by changes in the brain that result in compulsive drug-seeking behavior, even in the face of negative consequences. These changes are thought to involve both the strengthening of neural connections that promote drug use, and the weakening of connections that support normal behavior. Over time, repeated exposure to drugs of abuse can cause structural and functional changes in the brain that persist even after the individual has stopped using the substance.

Studies have shown that chronic drug use leads to changes in the brain that are similar to those observed in other forms of learning. For example, repeated exposure to drugs of abuse can increase the activity of certain neural circuits and lead to the formation of new connections between brain cells. This increased neural activity is thought to contribute to the development of drug-related memories, which are thought to be a major factor in addiction.

Drugs of abuse can also alter the function of the brain's reward system, which is responsible for regulating feelings of pleasure and motivation. This system normally responds to natural rewards such as food, sex, and social interaction, but drugs of abuse can hijack this system and lead to compulsive drug-seeking behavior. Over time, the brain may become less sensitive to the pleasurable effects of drugs, leading to increased drug use in an attempt to achieve the same level of pleasure.

In addition to changes in brain structure and function, addiction can also lead to changes in behavior and cognition. For example, individuals with substance use disorders often have difficulties with executive function, including decision-making, impulse control, and attention. These cognitive changes can make it difficult for individuals to resist the urge to use drugs, even in the face of negative consequences.

Neuroplasticity can also play a role in the recovery from addiction. Studies have shown that the brain can reorganize and adapt to new experiences and stimuli even after the individual has stopped using drugs. This process is believed to underlie the development of new neural connections and the strengthening of existing ones, which can help individuals overcome addiction and return to normal functioning.

In conclusion, neuroplasticity plays a crucial role in the development and maintenance of addiction, as well as in the recovery from substance use disorders. Understanding the neurobiological mechanisms underlying addiction can help inform the development of new and more effective treatments for this debilitating condition.

Exective Functioning?

 What is Executive Functioning?

https://www.dropbox.com/s/2pcssy47gsm8g86/Executive%20Functioning.docx?dl=0

Enneagram assessment

 Enneagram assessment

https://www.dropbox.com/scl/fi/bhcgvfgnsw8fjozc3noqb/Enneagram-Assessment.docx?dl=0&rlkey=cy9wuux4o5zc2sczwz0qp9c1n

Interpersonal Trust scale

 Interpersonal Trust scale

https://www.dropbox.com/s/oq0rw3lnnji1kq8/Interpersonal%20Trust%20Scale.pdf?dl=0

Cognitive Function Assessment

 Cognitive Function Assessment 

https://www.dropbox.com/s/f5gfg9pvqexr3qv/_Neuro-QOL.pdf?dl=0

Relational Assessment

Relational Assessment

 https://www.dropbox.com/s/qfr4vf5njw9huh4/relational%20assessment%20questionnaire.pdf?dl=0

Breathing Exercises to Reduce Anxiety

 

Breathing to Reduce Stress

Ed Geraty LCSW-C, LICSW

INSITEintegrative.com

What breathing exercises reduce anxiety the most?

There are several ways to practice calm breathing in order to reduce anxiety.

With the aid of several professionals, we’ve put up a list of 12 exercises for you to attempt. To choose which one suits you the best, try each one out.

1. 4- to 8-count breathing cycles

You can breathe deeply anyplace if you can recall these three digits. Breathe in deeply and slowly for four cycles, following the 4-7-8 breathing technique

 Hold your breath for seven counts, then let it out for eight counts. You are free to count as often as required and at your own speed.

2. Pretend to be blowing bubbles.

Blowing gently is the key to creating bubbles that don’t break the soapy coating.

To relax your breathing, the expert doctor, a licensed mental health professional, advises “pretending to be below bubbles.” How in the world does this improve your mood?

The goal is to exhale more slowly and over a longer period of time than you inhale, says Holland-Kornegay.

3. Lion’s breath

Try a “lion’s breath,” suggests “Pause Breathe Reflect” inventor and breathing expert Michael O’Brien. Start by sitting down.

The next step is to “shut your mouth and inhale via your nose.

4. Breathe in and out

The Eco Happiness Project’s director, Sandi Schwartz, depends on nature for deep breathing. Wave breathing is one example. She clarifies:

If you live close to a beach, you may be able to breathe in and out to the rhythm of the breaking waves. Use a video to get a similar result.

It could also be useful to visualize waves or listen to an audio recording.

5. A relieved sigh

The physiological sigh is the most popular breathing exercise, according to Dave Shelton, the creator of My Fitness System.

6. A cold breath of air

Yoga therapist Beth Gibbs often uses the cooling breath technique. This one may be completed standing or sitting. Then:

Gibbs explains, “Open your mouth, pucker your lips, and slowly draw cold air in over your tongue and into your lungs.”

“Close your lips and take a slow, gentle breath out through your nose. Repeat until you feel comfortable for 2 to 5 minutes.

7. Alternately inhale and exhale via your nose

Sara Faravelli, a certified personal trainer and yoga instructor, uses alternative nostril breathing to unwind.

Do the following to practice breathing through each nostril alternately:

1. To seal your left nostril, use your left thumb.
2. Inhale deeply and hold the breath for a moment via your right nostril.
3. Lastly, exhale by shutting your right nostril and using your left nose.
4. Carry on in the same manner with each following breath.

8. Timing your breathing

One strategy to help slow your breathing is to time each breath, including how long you inhale, hold your breath and exhale.

Use a phone timer or a clock with a second hand to time each step at first for 5 seconds.

9. Belly breathing

Commonly advised by Holland-Kornegay is belly breathing, also referred to as diaphragmatic breathing.

You pay close attention as you inhale slowly and deeply from your stomach (as opposed to in your chest).

Holland-Kornegay advises, “Start by resting one hand on your belly and the other on your chest.

Simply inhale through your nose while keeping your hand on your chest down and your hand on your stomach up.

10. Box breathing

A few clinics also offers box breathing, which is all about counting to four.

It’s just a basic four-count inhalation, four seconds of holding, four seconds of exhaling, and four seconds of holding.

According to them, the pattern resembles a box and takes one to several minutes to finish.

11. Breathing in the dawn

Utilizing your body, in the case of the morning breath, your arms, may assist you in controlling the rate of your breathing.

Maintain your arms by your sides and stand upright. Until your fingers touch, and your arms create a circle like the sun, raise both arms high over your head, the experts suggest.

Hold for a few seconds, then strongly exhale while letting the arms to gently drop back down.

 

Meditation to Reduce Anxiety

 

To begin a mindfulness meditation practice, find a quiet, comfortable place to sit. You can sit in a chair or on the floor, but make sure that your back is straight and your feet are firmly planted on the ground. Close your eyes and take a deep breath in through your nose, and then exhale through your mouth.

Focus your attention on your breath. Notice the sensation of the air moving in and out of your nose or mouth. If your mind wanders, simply notice that it has wandered and gently bring it back to your breath.

Another helpful technique is progressive muscle relaxation (PMR). PMR is a two-step process: first, you tense and then relax different muscle groups in your body. This helps to release tension and physical sensations associated with anxiety.

To begin, sit or lie down in a comfortable position. Start by tensing the muscle group in your toes and hold for a count of ten. Then release the tension and notice the difference between the tension and relaxation. Repeat this process for each muscle group in your body, working your way up from your toes to the top of your head.

Other types of meditation which may help in reducing anxiety are:

• Loving-kindness meditation: This type of meditation involves focusing on feelings of love and compassion for oneself and others.
• Body scan meditation: This type of meditation involves paying attention to different parts of the body and noticing any sensations, such as tightness or discomfort.
• Breath awareness meditation: This type of meditation involves focusing on the sensation of the breath as it enters and leaves the body.

It's important to remember that meditation is a practice and it takes time to see results. It's also important to find a meditation practice that works for you and to be consistent in your practice. Incorporating meditation into your daily routine can help to reduce anxiety over time.

Additionally, it is important to remember to not force yourself to meditate, if it is not working or you are not enjoying it, you can try different types of meditation or other relaxation techniques like yoga, tai chi or deep breathing exercises.

It is also important to seek professional help if your anxiety is severe or debilitating, as meditation can be one of many tools to help manage anxiety, but it should not be the only one. A therapist or counselor can help you develop coping strategies, process underlying issues, and provide support.