The Fastest Way to Change your Brain Chemistry
Gratitude floods the brain with dopamine and serotonin
The other night I had a bout of the Sunday scaries. You know them.
There was a real and metaphorical black cloud on the horizon that was spreading darkness ever wider.
The week ahead loomed, my chest tightened, and I was worrying about…everything.
Then the tap burst and started spraying water all over the bathroom.
I stumbled into the garden to turn off the mains. In the darkness, I felt around the old tyre until I found the little wheel. Turned it. Stopped the spray. Crisis averted. But we now had no water.
I took a breath. Time for a reset.
Inside, I grabbed my notebook and started sketching out 3 columns: Who, What, Why. Time to make Oprah’s favourite Gratitude List.
Gratitude changes the molecular structure of your brain.
Multiple sclerosis (MS) throws a barrage of challenges, affecting both body and mind. But there’s a surprisingly rapid way to shift your brain chemistry: gratitude.
Research from the UCLA Mindfulness Awareness Center (MARC) found that regularly expressing gratitude changes the molecular structure of your brain and keeps the gray matter functioning.
A Neurochemical Shortcut
Some people are born negative. You know the ones. It’s their default mode.
Living with MS can unleash a cascade of negative emotions. Of course, I get it.
But don’t be a victim.
Catch yourself. Change it. Gratitude acts like the neurochemical shortcut. By consciously focusing on positive aspects, you trigger the brain’s ‘feel-good’ chemicals. This isn’t a slow process. It’s a near-instant shift.
This quick neurochemical change can help combat the emotional lows, offering fast-acting relief.
“We can only be said to be alive in those moments when our hearts are conscious of our treasures.”
Thornton Wilder
This is what happens in the brain.
Firstly, gratitude wires and fires new neural connections to the bliss centre. As neuropsychologist Donald Hebb once said, ‘neurons that fire together, wire together.’
This means it strengthens the pathways in our brain toward the bliss centre. Gratitude makes you happier.
2. It evokes positive thinking which is a cognitive restructuring.
3. It regulates the stress hormones, reducing fear and anxiety.
Gratitude for rapid stress reduction
Stress is a major enemy for those with MS, making symptoms like fatigue and pain feel much worse.
When you practice gratitude, you activate the parasympathetic nervous system, responsible for the ‘rest and digest’ response.
This rapid reduction in stress translates to physical benefits, including improved sleep and reduced muscle tension, crucial for managing MS symptoms.
Gratitude helps regulate dopamine in your brain. Dopamine is a natural pain relief.
“Gratitude can transform any situation.
It alters your vibration, moving you from negative energy to positive.”
Oprah Winfrey
How to do gratitude
Once upon a time, I actually had a television set and time to watch it. Now I’m grateful that I don’t have one.
When I was at uni, in the olden days as an undergrad, I loved Oprah’s transformational episodes.
Oprah consistently thinks of five things every day she is grateful for. Sometimes it is that an airplane landed. Fair.
Today, this is my style. Who, Why, What.
Who are you grateful to. They could be a family member, mentor, client, artist or author. Did you know what the effect of writing a gratitude letter (a fan letter) has been shown to reduce pain sensations, and feelings of anxiety and depression.
Why? If it’s an author or musician, you could consider sending a fan letter. You so often get a personal reply. Why is it specifically you feel grateful to them? What was the book, film, artwork, song that moved you?
What skills, talents, or values are you grateful that you have? What beliefs do you hold dear.
Can you play a musical instrument? Wow! You’ll never be lonely. Can you draw? Write? Walk? Sing? Paint? Garden? Thinking about all those hidden talents you have. How awesome you are!
Write them down.
Back to earth
My gratitude sketch took about five minutes on Sunday afternoon. At the end, I felt like I was pretty darned lucky and should enjoy time with my little babies (who had been annoying me earlier). (Note: They’re not babies and they excel at being annoying.)
All you need is a pencil and a bit of paper. You’ll find the things to be grateful for. Try the who, why, what.
Then it will change your brain chemistry and help make you happier.
Another time, I’ll write about practising elevated emotions. That’s where the glory lies.
Give your happiness a chemical thumbprint and make it indelible.
Now, I just need a plumber.
Be well XO
Adapted from Best Life with MS website
New Food Medicine for MS video edits
Just wanted to let you know I have listen to feedback about the Food Medicine for MS video course and made edits.
It is now NOT cognitive overload. There are 21 short clips. You could do one a day for 21 days as a challenge.
There’s a little recap at the end (clip 22).
It was my birthday yesterday and I feel very happy. In exchange for any feedback, I am offering it you free of charge.
Here’s the Food Medicine for MS 2.0
The Coupon code is Substack1
Thank you!