How therapy changes patterns in the brain
Brain-imaging research shows that psychotherapy can change patterns of activity in the human brain. A review of studies across several mental health conditions found that therapy could reduce unusual patterns of activity, bring other areas into use, or do both.[1] In one study of people receiving cognitive behavioural therapy for depression, treatment changed activity across pathways involved in thinking and emotion.[2]
In everyday terms, a situation does not always have to trigger the same automatic pattern. By noticing that pattern and repeatedly practising another response, the new response can become easier to recognise and use. Plastic Brains brings your notes back during the week so you can revisit what you learned between sessions.
Write what stood out
Trying to recall an idea strengthens later memory more than simply reading it again. A review of memory research found that practising recall improves how well information is remembered later, even without extra study.[3] Writing what stood out makes your note an act of recall, not a transcript.
Notice where it shows up
A useful cue can make a memory easier to find. Research on memory retrieval shows that a cue works best when it connects with how the information was first understood.[4] Naming the real situation where a pattern appears gives you a cue that can bring the therapy insight back when that situation happens again.
Name what you feel
Putting a feeling into words can change how the brain responds to it. In an fMRI study, naming the emotion shown in a negative image reduced activity in brain areas linked with emotional reactivity and increased activity in an area involved in control.[5] Plastic Brains asks you to name both the feeling and the body signal so the pattern is easier to recognise later.
Decide what you want to try
An “If this happens, then I will do this” plan connects a situation with a chosen response. A review of 94 studies found that these plans had a meaningful positive effect on whether people followed through on their goals.[6] The app uses the same structure to turn a therapy insight into something you can try during the week.
Come back to it later
Later review works best when it asks you to bring the idea back to mind, rather than only reread it. A major review of learning techniques found strong and consistent evidence for practice testing and for spreading practice over time.[7] Plastic Brains brings your notes back at intervals during the week.
References
- Barsaglini et al. (2014), The effects of psychotherapy on brain function: A systematic and critical review.
- Goldapple et al. (2004), Modulation of cortical-limbic pathways in major depression: Treatment-specific effects of cognitive behaviour therapy.
- Roediger & Karpicke (2006), The power of testing memory: Basic research and implications for educational practice.
- Tulving & Thomson (1973), Encoding specificity and retrieval processes in episodic memory.
- Lieberman et al. (2007), Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli.
- Gollwitzer & Sheeran (2006), Implementation intentions and goal achievement: A meta-analysis of effects and processes.
- Dunlosky et al. (2013), Improving students’ learning with effective learning techniques.