Gifts from the Garden, Part 3: Building Highways in the Valley

And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of God.

Romans 12:2

We tend to think of the mind quite abstractly as just our thoughts, but the mind is also a physical organ. The brain has a physical form and much like any other organ in the body, it can be healthy, be sickly and be made well again.

And much like any other organ, healing leaves scars or permanent changes behind.

THE CITY PLANNER

I like to use the illustration of a city with roads to describe the brain and its neural pathways. A well-used road will expand into a highway to make travel as smooth and quick as possible. A highway means we can function on autopilot.

Learning a new skill is like a work crew opening a new road, it takes lots of work, energy, and time.

And just like a real city, sometimes a road needs to be closed and new ones opened. The medical field calls this neuroplasticity, I prefer the terms: brain rewiring, and renewing the mind (Romans 12:2).

When we stay in an anxious state for a length of time, we are creating highways. The anxiety becomes automatic; it is no longer an effort, it just happens. When faced with a trigger the anxiety and panic are immediate because the highway is functioning as designed - making travel smooth and easy.

But with effort, we can close a highway and open a new road, that is what the science of brain rewiring is all about.

THE RENEWING

Our brains were designed to be rewired. God gifted us all with this ability at Creation. At the Fall, Adam and Eve’s brains were irrevocably rewired for the worse–to know good and evil. But the ability to renew our brains for the better still remains.

Let me give you a real life example. An abused child has a neural highway that says, “I am unlovable, and the bad things that happened are my fault.” His experience has caused him to internalise these false narratives.

At salvation, that same adult now learns the truth: God deeply loves him, and the abuse was never his fault. But those highways won’t close by themselves. He needs to be transformed by renewing his mind. And that renewing will take conscious effort and work.

BUILDING HIGHWAYS IN THE VALLEY

But how?

Personally, I use four different techniques to close my false narratives and anxious highways and open new roads. Some can be started today at home, and some work best with a professional, but they all require consistent work.

Even if I decide to put up a “Road Closed” sign today, the road on the other side is still a pristine highway waiting to be used. It will take time for that road to deteriorate and become difficult to travel on.

And a new road takes time to build. It will start as a very rough walking track, but with continual use, it will become a beautiful highway.

1. MIND-BODY RESET

A mind-body reset is all based on the understanding that the brain and body heal each other. It is a series of stretches combined with verbal statements and deep breathing that teach you to relax. It moves you from fight-or-flight mode to a rest-and-digest state.

My body was stuck in fight-or-flight mode which left every muscle feeling tight and sore. I clenched my jaw and had chronic headaches as a result. A mind-body reset taught me how to relax again.

A physiotherapist taught me this technique. Find a stretching routine on YouTube or search for a free downloadable PDF. As you gently hold each stretch, practise intentional nasal breathing and saying a statement slowly and deliberately.

I used these specific statements, because what we say is what we end up believing:

• I am safe (It teaches your body it is safe to let go of the tension)

• God wants me to take up space in this world (It teaches you to embrace the world again, and reminds you God has a purpose for your life)

• Peace, Be Still (Remember, Christ controls the storm)

Use mine, or say whatever it is you personally need to hear and believe.

2. SCRIPTURE ANCHORING

I accidentally first rewired my brain using scripture anchoring 18 years ago. I was pregnant with our third child and terrified to give birth again after a traumatic experience with our second. For seven months I listened to guided relaxation and then said Psalm 139:1-18. (Guided relaxation is simply clenching and unclenching your muscles systematically, usually starting at your feet till you reach your head.)

PSALM 139:9-10 ART PRINT

The connection between relaxation and the Psalm became so strong I just needed to say the first few lines to feel relaxed, I used it at the dentist, before medical procedures, and while flying for years afterwards.

When I had my mental breakdown, God prompted me to remember this technique. These days I practise saying the same Psalm every night as I’m going to sleep, I usually don’t even make it to the end. Zzzz.

Start by memorising a scripture of your choice, or pick one you already know. The trick is it needs to be longer than a few verses. Either using guided relaxation (there are heaps on Youtube) or just a relaxing bedtime routine, recite your passage in as calm a state as possible. Repeat daily.

And one day you’ll find yourself subconsciously saying it because you’re anxious. (Congratulations, you just built a highway.)

3. GUIDED SYSTEMATIC DESENSITISATION

This is one that requires professional help. But I wanted to include it to dispel the stigma that often surrounds counselling in Christian circles.

When I had a triggering event come up, my counsellor would simply get me to describe the event and name the feelings. She would then lead me through guided relaxation, and while I was relaxed, I would revisit the trigger.

Over time, my brain learnt to associate the trigger with relaxation instead of anxiety.

4. DAILY WORSHIP

We are all familiar with corporate worship on Sunday, but when did you last privately worship God? Daily worship has so many benefits:

• It focuses us on God’s goodness instead of our own problems.

• Remembering words (especially to new songs) while singing the melody dampens the amygdala’s activity, meaning less anxiety.

• Singing uses deep breathing and the diaphragm, which stimulates the vagus nerve- triggering the rest-and-digest state.

• If you include playing an instrument, the benefits are even greater because of the physical movement involved.

• The melody changes your mood. This is scientifically proven–a happy song makes you feel happy, and a relaxing song makes you feel relaxed. Add dancing and you're laughing (literally).

• Plus, worship specifically, lowers cortisol (the stress hormone) and releases dopamine (the feel good hormone.)

What we say is what we end up believing, so through daily worship, we internalise the truth about ourselves and God.

I sing every night in the shower, play the piano and sing while I wait for dinner to cook, or just whenever I need a pick-me-up. And while we can’t all play an instrument, we can all access worship music online and sing along.

One more tip: as an autistic person, I find experiences like shopping centres really overwhelming. So, when I’m out, I sing the same comforting songs quietly to myself to keep my anxiety at bay. (And yeah, I’m autistic, so I don’t care if anyone hears me.)

Building highways takes time.

So does closing old ones.

And the reality is – the road is still going to be there, but it won’t be the highway it once was.

There will be times you default down an old road. But that isn’t proof of anything more than the scar I permanently carry from my broken knee. One anxious moment won’t erase all the work you’ve been doing.

When we read the Bible we so often miss the time involved. We read about Saul standing by as Stephen is stoned (Acts 7), and about his conversion on the road to Damascus (Acts 9). We then read the rest of Acts thinking he was immediately full of wisdom, bold and outspoken. But there are actually at least seven years missing: Paul spent years after his conversion learning, growing spiritually, and renewing his mind before he became the missionary we read about.

To be transformed by the renewing of your mind takes time. But, with the help of the Holy Spirit, it is possible. For all of us.

Some of us are just starting at a different point.

Made, Just as I am, for His glory,