Life has a way of presenting challenges that test our strength, patience, and resolve. From daily stressors to life-altering traumas, these experiences can feel overwhelming, leaving us wondering how we’ll ever move forward. But here’s the empowering truth: our brains are wired for resilience. Because our brains are neuroplastic, we have the capacity to build inner strength, even in the face of adversity.
And if you’re curious to learn more about how neuroplasticity can help you move beyond survival into post-traumatic growth, I’m thrilled to invite you to the Quantum Way Summit 2025: Trauma, Attachment & Resilience, happening from March 17–22, 2025. I’ll be speaking about Harnessing Neuroplasticity to Heal Traumatic Stress and Build Resilience, alongside other international experts in the field of trauma recovery. The event is free to attend live and accessible online from anywhere in the world.
What Is Neuroplasticity and Why Does It Matter?
Neuroplasticity is your brain’s remarkable ability to adapt, grow, and rewire itself based on your experiences, thoughts, and behaviors. It’s the mechanism behind learning new skills, forming habits, and, importantly, healing from trauma. In this psychoeducational video below, I delve deep into how the brain changes itself and how we can change it through neuroplasticity.
When we experience adversity, our brain’s natural response is to prioritize survival. The amygdala—or “Amy,” as I’d like to call her, goes into high alert, scanning for potential threats. But when trauma or chronic stress occurs, Amy can become overactive, causing us to react with fear, anxiety, or withdrawal even when the danger has passed.
The good news? Neuroplasticity allows us to help Amy feel safe again. With intentional practices, we can teach our brain new patterns that support calm, connection, and resilience.
The Neuroscience of Resilience
Resilience is often seen as an innate trait, something you’re either born with or not. But the reality is that resilience is a skill that can be learned and improved upon.
From a neuroscience perspective, resilience involves three key brain regions:
- Amy the Amygdala
The amygdala, or as I like to call her, “Amy,” is a pair of almond-shaped structures deep in the brain that act as your internal alarm system. Amy’s primary job is to detect and respond to potential threats. When something feels unfamiliar or potentially dangerous, Amy springs into action, triggering the body’s fight, flight, freeze, or fawn response.
However, when we’ve experienced trauma or chronic stress, Amy can become hypervigilant. In this state, she may misinterpret safe situations as dangerous, keeping us stuck in survival mode. For example, if Amy has learned that raised voices signal danger because of past trauma, even a lively family dinner might trigger anxiety.
When regulated, Amy helps us stay alert to genuine danger while allowing us to stay calm during everyday challenges. Through practices like mindful touch, mindful breathing, and self-compassion, we can soothe Amy’s reactivity and build new pathways for calm and measured responses.
- The Hippocampus
The hippocampus, located in the brain’s temporal lobe, plays a critical role in memory formation, organization, and retrieval. It acts like a librarian, cataloging our experiences and helping the brain distinguish between past events and present reality. A well-functioning hippocampus helps us recognize that a present situation may feel like a past danger but isn’t actually the same. If you want to learn more about how flashbacks and how to get ourselves back in the present moment, watch this short psychoeducational video below.
Trauma can shrink or dysregulate the hippocampus, leading to intrusive memories, flashbacks, and difficulty differentiating between past trauma and current safety. Activities like exercise, meditation, and psychosenosry touch stimulate neurogenesis (the growth of new neurons) in the hippocampus, strengthening its ability to provide context and calm during stressful situations.
Imagine someone who was in a car accident suddenly feeling panicked when hearing screeching brakes. The hippocampus helps contextualize the sound: “This is similar to the crash, but you’re safe now.” As we engage in neuroplasticity practices, we strengthen this capacity for context, helping us stay grounded in the present.
- The Prefrontal Cortex
The prefrontal cortex (PFC), located just behind the forehead, is responsible for higher-order cognitive functions like decision-making, emotional regulation, impulse control, and self-awareness. Think of it as the brain’s CEO, guiding your responses with logic and perspective. A well-regulated PFC helps us stay calm, consider different perspectives, and respond intentionally rather than reactively.
When someone cuts you off in traffic, an unregulated brain might react with anger or panic. A strong PFC can step in and say, “It’s frustrating, but I’m safe. Let it go.” Over time, these regulated responses become more automatic, making emotional regulation more accessible during stressful events.
During high-stress moments, if Amy detects a threat, she may hijack the brain’s resources, suppressing PFC activity. That’s why it feels impossible to think clearly during panic or overwhelming emotions.
Practices like self-reflection, mindfulness, and cognitive reappraisal enhance PFC activity, supporting long-term resilience.
Resilience is built when these three regions collaborate effectively:
- Amy detects potential threats but learns to stay calm unless there’s real danger.
- The hippocampus steps in to provide context, ensuring the brain recognizes safe situations as safe.
- The prefrontal cortex oversees the response, choosing a thoughtful, grounded reaction instead of an impulsive one.
When we intentionally engage in resilience-building practices, we activate these brain regions in healthy ways, reinforcing neural pathways that promote strength and flexibility in the face of challenges.
Practical Steps to Build Resilience with Neuroplasticity
Here’s the empowering part: you have the tools for resilience in your hands. Neuroplasticity thrives on repetition, intentionally, and emotional engagement.
- Mindful Touch to Soothe the Brain
Using psychosensory techniques that uses gentle, rhythmic touch to calm the nervous system help activate the brain’s relaxation response. This helps reduce stress, regulate emotions, and reinforce feelings of safety.
Try This:
- Cross your arms over your chest and gently stroke down from shoulders to elbows.
- While applying this soothing touch, repeat an affirming statement like, “I am safe. I am strong. I can handle this.”
- Breathe deeply, noticing any shift in your emotional state.
This practice sends calming signals to Amy, helping her feel secure and allowing your thinking brain to stay engaged even during stressful moments.
- Breathing Exercises
Breathing might seem too simple to influence brain change but it’s one of the most direct ways to communicate safety to your nervous system. Deep, rhythmic breathing activates the parasympathetic nervous system, signaling to your brain that the danger has passed.
Try This:
- Inhale deeply through your nose for a count of 4.
- Hold the breath for 2 counts.
- Exhale slowly through your mouth for a count of 6.
- Repeat for 3-5 minutes.
Consistent breathwork enhances emotional regulation and bolsters your brain’s resilience circuits. Try this 3-part breathing exercise in the video below today to ground yourself into the present.
- Cultivate Self-Compassion
Self-compassion is a resilience superpower. When we practice kindness toward ourselves, especially in moments of struggle, we activate neural pathways associated with emotional regulation and resilience.
Try This:
- Place a hand over your heart.
- Acknowledge the difficulty: “This is hard right now.”
- Offer yourself kindness: “I’m doing my best, and I deserve compassion.”
This practice helps Amy learn that mistakes and challenges are not threats but opportunities for growth. For those of you who want to improve your ability to be kind to yourself, listen to this guided meditation below with Rebecca Turner.
Why Resilience is Important in Trauma Healing
Resilience doesn’t mean we avoid hardship. It means we have the capacity to recover, adapt, and even grow from it. Through neuroplasticity, our brains have the capacity to shift away from trauma-based survival patterns and toward a more empowered, growth-oriented mindset.
When we practice resilience-building strategies, we create new neural pathways that prioritize calm, curiosity, and connection. Over time, these pathways become our brain’s default mode helping us stay grounded, hopeful, and strong, even during life’s inevitable challenges.
Resilience isn’t about being unbreakable. It’s about learning how to bend without breaking. And thanks to neuroplasticity, we all can build that inner strength. Whether you’re navigating the aftermath of trauma or simply seeking more stability in everyday life, your brain is capable of remarkable transformation. In this psychoeducational video below, you can learn to take the next baby steps on how to have more self-compassion, lean within for loving care, and acknowledge that your brain is taking care of you.
The journey of resilience starts with small, consistent actions. Your brain will follow where you lead it. So today, take a deep breath, offer yourself some compassionate touch, and remind yourself: healing is in your hands.
Join Me at the Quantum Way Summit 2025
If you want to learn more about the interconnection of trauma, attachment, and resilience, I’d love for you to join me at the upcoming Quantum Way Summit 2025.
Together, we can learn, grow, and build brains that support not just survival but vibrant thriving lives.
REFERENCES:
- Christian Alliance for Orphans. (n.d.). Understanding neuroplasticity and its importance for children in adversity. https://cafo.org/understanding-neuroplasticity-and-its-importance-for-children-in-adversity/
- (n.d.). Neuroplasticity: The key to building a resilient mindset. https://yourcoachmark.com/neuroplasticity-the-key-to-building-a-resilient-mindset/
- (n.d.). Rewiring your brain: How neuroplasticity can help you recover from trauma. https://www.healthline.com/health/rewiring-your-brain
