{"id":5029,"date":"2023-06-26T21:43:55","date_gmt":"2023-06-26T14:43:55","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5029"},"modified":"2023-06-26T21:43:55","modified_gmt":"2023-06-26T14:43:55","slug":"use-this-5-step-neurocycle-to-ease-mental-spirals","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5029","title":{"rendered":"Use This 5-Step Neurocycle To Ease Mental Spirals"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">W<\/span>hen you&#8217;re stressed or anxious, <a href=\"https:\/\/www.wellandgood.com\/symptoms-of-anxiety-attack\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/symptoms-of-anxiety-attack\/\">you can feel it physically<\/a>. But physical sensations like a tight chest and sweaty palms start in the mind, and it can be difficult to calm those <a href=\"https:\/\/www.wellandgood.com\/how-to-stop-racing-thoughts\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-stop-racing-thoughts\/\">racing thoughts<\/a> before they ignite a mental spiral that&#8217;s tough to pull out of. It turns out, though, that by taking advantage of the brain&#8217;s ability to adapt and change, you can help relieve stress and stop chaotic thoughts in their tracks before they derail you. It\u2019s the concept behind the <a href=\"https:\/\/www.neurocycle.app\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.neurocycle.app\/\">5-step Neurocycle<\/a>, a method created by cognitive neuroscientist <a href=\"https:\/\/drleaf.com\/pages\/about-dr-leaf\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/drleaf.com\/pages\/about-dr-leaf\">Caroline Leaf, PhD<\/a>.<\/div>\n<h2>What is the Neurocycle?<\/h2>\n<p>The five-step Neurocycle is a method of &#8220;mind management,&#8221; that uses the brain&#8217;s ability to change to reorient your thinking and thought patterns. It can be used to identify and diminish chaotic thought patterns that can contribute to stress, anxiety, and depression. &#8220;The Neurocycle takes you through the process of seeing how you show up, finding the thoughts those [behaviors or patterns] are attached to, deconstructing that thought to find the roots of the experience, and then reconciling, reconceptualizing, and reconstructing it without trying to change or eliminate anything,&#8221; says Dr. Leaf, who is the author of <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FCleaning-Your-Mental-Mess-Scientifically%2Fdp%2F0801093457%2F%3Ftag%3Dwgtrx10624-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252F5-step-neurocycle%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2F5-step-neurocycle%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/Cleaning-Your-Mental-Mess-Scientifically\/dp\/0801093457\/\"><em>Cleaning Up Your Mental Mess<\/em><\/a> and the forthcoming book <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FHelp-Child-Clean-Their-Mental%2Fdp%2F0801093414%2F%3Ftag%3Dwgtrx10624-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252F5-step-neurocycle%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2F5-step-neurocycle%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/Help-Child-Clean-Their-Mental\/dp\/0801093414\/\"><em>How To Help Your Child Clean Up Their Mental Mess<\/em><\/a>. &#8220;You can&#8217;t change your story, but you can change what it looks like inside of you,&#8221; she adds.<\/p>\n<p>So how does this actually work? The Neurocycle is rooted in the concept of neuroplasticity, or the idea that the brain isn\u2019t hardwired and can adapt and change throughout our lifetimes. This principle has largely been used to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK326735\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK326735\/\">help people recover from certain types of traumatic brain injuries<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4026979\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4026979\/\">more than 40 years of research<\/a> has shown that the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557811\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557811\/\">brain can form new neural connections and change existing ones<\/a> based on new information it receives, for example through our life experiences. By harnessing the brain&#8217;s power to form new neural connections, the 5-step Neurocycle is a method to reorient the chaotic thoughts that come with stress and anxiety so they&#8217;re more manageable. &#8220;It&#8217;s a system that is creating mind-brain-body [connection] that turns things into habits,&#8221; says Dr. Leaf.<\/p>\n<h2>How the 5-step Neurocycle works<\/h2>\n<p>The goal here isn&#8217;t to eliminate chaotic or spiraling thoughts, because a <a href=\"https:\/\/www.wellandgood.com\/am-i-stressed\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/am-i-stressed\/\">certain degree of anxiety is healthy and necessary<\/a> to keep us safe. However, <a href=\"https:\/\/www.apa.org\/topics\/stress\/body#:~:text=Chronic%20stress%2C%20or%20a%20constant,a%20toll%20on%20the%20body.\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.apa.org\/topics\/stress\/body#:~:text=Chronic%20stress%2C%20or%20a%20constant,a%20toll%20on%20the%20body.\">anxiety and stress become detrimental when they&#8217;re chronic<\/a> and preclude someone from living their life in the way they want, says Dr. Leaf. &#8220;By focusing on the good, healthy thoughts, as well as detoxing, you create stronger networks inside your mind-brain-body connection that help you get the toxic stuff under control quicker,&#8221; she says.<\/p>\n<blockquote>\n<p>&#8220;By focusing on the good, healthy thoughts, as well as detoxing, you create stronger networks inside your mind-brain-body connection that help you get the toxic stuff under control quicker.&#8221;\u2014cognitive neuroscientist Caroline Leaf, PhD<\/p>\n<\/blockquote>\n<p>The brain is shaped by a <a href=\"https:\/\/developingchild.harvard.edu\/science\/key-concepts\/brain-architecture\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/developingchild.harvard.edu\/science\/key-concepts\/brain-architecture\/\">combination of genes and our life experiences<\/a>. &#8220;Every life experience we have is converted by the mind into a physical, structural thought inside the brain, mind, and body,&#8221; says Dr. Leaf. &#8220;Basically, as humans, we are accumulations of every experience we&#8217;ve ever had, and each experience is there in its original form, but our life experiences change how we view them,&#8221; she says. Dr. Leaf\u2019s Neurocycle takes advantage of the brain\u2019s adaptability to intentionally redirect thought patterns about these experiences into new ones that contribute to a more calm mind. \u201cOur <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0149763413000511?via%3Dihub\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0149763413000511?via%3Dihub\">brain constantly changes and is never the same from moment to moment<\/a>, and it\u2019s empowering to know that you can direct that change,\u201d she says. But these changes don\u2019t happen automatically, and they need to be specifically repeated to really establish and bolster those new connections.<\/p>\n<p>As such, each step of the Neurocycle is designed to form a helpful and supportive pattern that you can engage when you most need it. Read on for how to actually use Dr. Leaf\u2019s five-step Neurocycle to manage chaotic thoughts.<\/p>\n<h2>Calm and ready yourself before the Neurocycle<\/h2>\n<p>Because the five-step Neurocycle involves what Dr. Leaf calls \u201cdeep work,\u201d it\u2019s important to be in the right frame of mind before you start. To get there, she advises doing a stress-reducing activity, like a <a href=\"https:\/\/www.wellandgood.com\/micro-meditation\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/micro-meditation\/\">quick meditation<\/a> or <a href=\"https:\/\/www.wellandgood.com\/quick-breathwork-exercises\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/quick-breathwork-exercises\/\">calming breathwork exercises<\/a>. This could even be as simple as <a href=\"https:\/\/www.wellandgood.com\/visualization-meditation\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/visualization-meditation\/\">visualizing happy or pleasant thoughts<\/a>. Any method of <a href=\"https:\/\/www.wellandgood.com\/regulate-your-nervous-system\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/regulate-your-nervous-system\/\">regulating your nervous system<\/a> will do, she says.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/5-step-neurocycle\/\" current-title=\"\u2018I\u2019m a Cognitive Neuroscientist, and I Created a 5-Step Neurocycle To Ease Mental Spirals\u2019\" current-image=\"GettyImagesNeurocycle-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2022-12-26\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/5-step-neurocycle\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/5-step-neurocycle\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/5-step-neurocycle\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>It\u2019s paramount to not skip this process and to not start the Neurocycle until you\u2019re in a calm, ready place because you need to be prepared for what you may uncover. \u201cThink of how the engineer checks everything before flying a plane\u2014they only take off once they know everything is okay,\u201d says Dr. Leaf. You\u2019re doing the same thing here to get yourself in the right space for introspection.<\/p>\n<h2>The 5 step Neurocycle, and how to use each step to combat chaotic thoughts<\/h2>\n<p>Once you\u2019re in the right headspace, you\u2019re ready to undergo the Neurocycle process. Here are the five steps, and how they each go together to help calm chaotic thoughts:<\/p>\n<ol>\n<li><strong>Gather: <\/strong>The first step in the process, says Dr. Leaf, is an evidence-gathering. These are the signals you\u2019re stressed, overwhelmed, or anxious. Look at four realms: your emotions, your thoughts, your bodily behavior, and your perspective. For each of these four elements, form one sentence (either out loud or in your head) that describes what\u2019s happening. For example, for the bodily behavior phase, consider any physical sensations you\u2019re experiencing. Maybe it\u2019s: \u201cMy chest feels tight.\u201d Or for the perspective realm, it may be: \u201cI feel out of control.\u201d<\/li>\n<li><strong>Reflect: <\/strong>After you\u2019ve gathered evidence from the physical, mental, and emotional warning signals, it\u2019s time to reflect on your first-step findings. \u201cThis is where you try to make sense of how this is showing up in your life because we are going through the deconstruction process of the thought,\u201d says Dr. Leaf. Ask yourself \u201cwhat,\u201d \u201cwhy,\u201d and \u201chow\u201d questions: What was I doing right before I felt this way? Your aim here is a broad overview that sheds light on the patterns when these thoughts occur, and what signals them.<\/li>\n<li><strong>Write:<\/strong> After you\u2019ve gathered evidence and reflected on it, the next step in the Neurocycle is writing down these discoveries. The goal here is to produce a \u201cbrain dump\u201d of your thoughts and feelings, says Dr. Leaf. Draw, write outside the lines, make lists\u2014just get everything out on the page, whether that\u2019s a physical page or one you visualize in your head (if you\u2019re not able to physically write, Dr. Leaf recommends visualizing).<\/li>\n<li><strong>Recheck:<\/strong> This step is an even deeper examination of the previous steps. In the recheck phase, look at what you produced in step three and check in with yourself\u2014have your feelings changed in any way? Think about what you can actually <em>do<\/em> about what you\u2019ve written about. Consider: Can you re-conceptualize this thought?<\/li>\n<li><strong>Active reach:<\/strong> In the final part of the Neurocycle, you building on all the previous work you did. At this stage, Dr. Leaf says you\u2019re creating a final statement to anchor where you are in that moment and that you can use to prevent your anxious thoughts from taking over when they creep up. Come up with a statement or visualization that can be your safe harbor by asking yourself: &#8220;What do I need right now to help me get through the day\/moment\/this conversation?&#8221; This shouldn&#8217;t be complicated, and can be as simple as visualizing a specific image that conjures a feeling of calm, or even a <a href=\"https:\/\/www.wellandgood.com\/wellness-pros-go-to-mantras\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/wellness-pros-go-to-mantras\/\">personal mantra<\/a> you can repeat. This is the closure step that helps establish your new thought pattern and weaken the old, unhelpful one.<\/li>\n<\/ol>\n<p>Once you\u2019ve completed all these steps, you\u2019re on your way to more effective mind management. According to Dr. Leaf, it takes 63 days to rewire the brain, so she advises repeating this process daily for at least that long of time to make your work stick.<\/p>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>When you&#8217;re stressed or anxious, you can feel it physically. But physical sensations like a tight chest and sweaty palms start in the mind, and it can be difficult to calm those racing thoughts before they ignite a mental spiral that&#8217;s tough to pull out of. It turns out, though, that by taking advantage of &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5030,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5029","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"When you&#039;re stressed or anxious, you can feel it physically. But physical sensations like a tight chest and sweaty palms start in the mind, and it can be difficult to calm those racing thoughts before they ignite a mental spiral that&#039;s tough to pull out of. 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