One night while trapped in a downward spiral of doom-scrolling—between dog videos, trick shots, and fitness clips—I came across a video that made me think. It was late, and I remember how easy it was to get lost in that cycle of endless scrolling, searching for something I was never able to find. It was not anything flashy or distracting, but it talked about something that really stuck with me: the idea that we can mold our brains. I grew up hearing people say things like “that’s just the way I am”—I’m an anxious person, I get mad easily, I’m just sensitive. I often say these things about myself. My own self-doubt and habits feel so ingrained in me that they might as well be part of my DNA. That video made me wonder if we have more control over our brains than we thought. Could the brain actually reshape itself? Are my thought patterns as fixed as I once thought? I remember laying there, staring at my phone thinking, “what if I’m not as stuck as I thought?” That single video is what pushed me into researching what this essay is about: neuroplasticity—the brain’s ability to rewire and adapt to perform more positive thoughts.

Over the past decade, mental health challenges have become increasingly prevalent. The World Health Organization reports that more than a billion people around the world are living with mental health conditions (World Health Organization). Knowing that number makes it impossible to ignore how widespread these struggles are. On campus, those statistics definitely feel true. Walking between classes, I see students walking with their eyes locked in on their screens. Everyone carries an invisible weight as they go from place to place. It feels like everyone is trying to look like they are doing well, even when they are not. In the library or the Wilk, you hear people joking about how burnt out and overwhelmed they are. Behind the jokes are real signs of struggles. Seeing that made me realize how many students are covering up stress and anxiety. They feel trapped in their mental patterns of self-doubt and academic validation. These students do not know how to change the thoughts that they are stuck in. Understanding mental health and what we tell our brains is a huge need right now. According to the American Psychiatric Association’s 2024 poll, “43% of adults say they feel more anxious than they did the previous year” (American Psychiatric Association). I often feel the weight of my own thoughts. I wondered whether this is just the way things are going, or if our brains really can change.

In a way, this generation’s struggles with anxiety and burnout seem like a natural consequence to the constant stimulation we experience. Our phones, assignments and social lives compete for space in our minds, leaving little room for stillness. The world is filled with so much noise. It feels like we are always stuck in survival mode.

My brother has faced some difficult emotional challenges in recent years. Seeing his struggles made the idea of neuroplasticity feel very personal to me. Sometimes people in my family talk about anxiety or depression as something that just “runs in the family.” This mindset scares me. If these struggles are something we are stuck with, it is hard to have perspective and hope. But if the brain can really change itself, then maybe these patterns are not as genetic and concrete as they feel. The Centers for Disease Control and Prevention state that depression is a leading cause of disability and report substantial prevalence among youth and adults (Centers for Disease Control and Prevention). The National Institute of Mental Health has estimated that about 31.9% of U.S. adolescents (ages 13–18) have had any anxiety disorder, which makes the stakes feel very close to home (National Institute of Mental Health). If neuroplasticity really works the way research suggests, then there might be more hope for people like my brother; we may not have to be as stuck as we think that we are.

Neuroplasticity is described as “the ability of the nervous system to change its activity in response to intrinsic or extrinsic stimuli by reorganizing its structure, functions, or connections” (Puderbaugh). The idea reminds me of water carving through a canyon. Thoughts create pathways in the brain; the more often we think a thought, the deeper that pathway becomes. It stands to reason why certain negative thoughts feel like they are chasing me—I am the one carving the canyon. If I can redirect the water, maybe my brain can end up in a more positive place.

When I think about my brother or struggling BYU students, I also think about how small, consistent habits shape their days. The way they start their morning and talk about themselves can reinforce the mental loops that are most prevalent in their minds. I have noticed that the science of neuroplasticity isn’t just about neurons that fire and chemical reactions—it’s about the everyday choices and thoughts that trigger these reactions. These truths definitely show the application side of neuroplasticity.

My interest in neuroplasticity led me to what many claim is the way to access it—meditation and mindfulness. They are practices that are often associated with mental health. Meditation has been around for centuries. It has trended recently in apps like Calm and Headspace. During stressful moments—midterms, new jobs, and missions—people my age are beginning to turn to these useful tools. During my mission in Seattle, the winters were long and extremely depressing. In the darker seasons, it was common for missionaries to develop S.A.D. (seasonal affective disorder). Using the Calm app and meditating when I felt sad and anxious did not fix everything, but it did help me be intentional with my thoughts and how I was feeling. I used to think meditation was for people who have already found peace, but I now know that it is an amazing tool for those who struggle. Using these tools alongside medication greatly improved my mental health. Harvard Health reported that “mindful meditation can help ease psychological stresses like anxiety, depression, and pain” (Corliss). Even basic box breathing techniques are linked to psychological relief and better mental health.

Research also shows that mindfulness physically changes the brain. It is not just something that free-spirited millennials do to feel special. One study found increased thickness in the brain in areas associated with attention and sensory processing (Lazar et al.). Another analysis stated that meditation programs can have small to moderate reductions in symptoms of anxiety and depression (Goyal et al.). This data made me reflect on the lonely nights in Seattle where my brain felt heavy and hopeless. While I thought my efforts were small, simple breathing may have been contributing to new neural pathways. I have learned that mindfulness is less about emptying the mind and more about understanding it, paying attention to the way our thoughts move from positive to negative and how often our brains drift when we are not being intentional. Sometimes I catch myself thinking negatively and assuming the worst-case scenario without noticing.

Not everything about neuroplasticity and meditation is easy and positive. A study called The Varieties of Contemplative Experience reported that meditation can lead to challenging or distressing experiences—ranging from increased anxiety to derealization (Lindahl et al.). The meditation and wellness industry has been up for debate; some reviews find limited generalization of gains to everyday cognition and call for better-designed trials (Simons et al.; Thompson et al.). At first, I had been so excited about the easy fix of neuroplasticity that I had not taken the time to consider its limits. Especially with something as intricate and moldable as the brain, it makes sense that things can sometimes shift in unhelpful directions too. While research shows potential, there are also boundaries. Chemical imbalances, trauma, and emotional injuries often require more than meditation or breathing exercises. It’s important to approach mental health with compassion, not judgment or quick fixes. It might be overly optimistic to think that you can simply wish away your depression. Some psychologists argue that the pop culture and social media version of neuroplasticity oversimplifies what the brain is actually capable of. These claims made me realize that my initial excitement made me forget the complexity of the human brain. Even though the brain is adaptable, it is not just a machine you can switch on to happy mode. Lasting change in any field often requires multiple approaches, professional help, and other areas of support. Recognizing these limitations continues to spark my curiosity on whether neuroplasticity can lead to growth while still having realistic expectations.

Understanding these limits also made me appreciate balance. Growth requires a mixture of effort and rest. Oftentimes the most productive thing we can do for our brains is to slow down and silence the constant noise that surrounds us. It is important to recognize that being stressed about how you are not doing enough to help your brain will not, in fact, help your brain. Self improvement does not mean that you have to tear yourself down.

Another piece of the puzzle seems to be lifestyle—factors including diet and exercise. They can affect the brain’s ability to change. Research shows that regular exercise—whether it’s walking, running, or strength training—can boost the Brain-Derived Neurotrophic Factor (BDNF), which helps neurons form connections and improve blood flow to areas of the brain that support memory and learning (El-Sayes et al.; Kim et al.). Eating well also matters. Nutrients including omega-3 fatty acids, polyphenols, and antioxidants are linked to healthy brain function. Diets that are unhealthy and high in sugar may reduce the brain’s ability to mold and change (Cunha et al.; “Exercise and Dietary Factors”). This does not mean that diet and exercise will rewire the brain, but they create the right conditions and the potential for change to be made. Simple habits, like going for a brisk walk after a long meeting or adding fruit, fish, or greens to meals, may support the brain’s ability to make new connections over a period of time. Scientists still have much research to do to figure out what foods and exercises are best. Just like with meditation and mindfulness, there is no quick fix, although it does suggest that if your brain and body are in harmony, your mental wellbeing will be better. The combination of mind and body really shows how interconnected our health is. Small, consistent lifestyle choices can help create an environment where neuroplasticity can potentially happen more naturally.

Age also plays a large role in how possible neuroplasticity can be for individuals. Educational neuroscience reviews and studies show that adolescence is a uniquely sensitive period for brain development and that teaching students about neuroplasticity can support a growth mindset and improved motivation (Goldberg; Sarrasin et al.). This made me think about how differently BYU students might handle stress if they had been taught about how adaptable the brain is when they were young. Research indicates that educating students about the brain’s malleability can encourage a growth mindset and promote better learning strategies (Goldberg). On nights when my roommates and I are swamped with assignments, I try to meditate before beginning my work. It does not completely eliminate the stress, but it helps me notice when my thoughts begin to spiral and become untrue. Awareness alone often feels like the beginning of change—a moment where the water begins to carve in a new direction.

If I had a time machine I would go back and teach my younger self one thing; all thoughts are not facts—they are patterns. That understanding could change how so many young people approach their challenges. The brain has the power to convince you of things that are not true. Learning about neuroplasticity has not solved all my problems, but it has given me better understanding for experiences I did not previously know how to process or put into words. It has helped me see my thoughts in a more logical sense—patterns that have the potential to shift with patience, practice, and the right help. I have learned that the way we can change our brains has a large spectrum of resources. Some people turn to meditation to manage stress, others invest in therapy or medication, and some need a combination of all of these approaches. Ultimately, the brain is not fixed, but it is not as simple and moldable as a can of Play-Doh. Its moldability exists somewhere between those two extremes.

In the end, my research left me with a wide range of potential answers and more open to new possibilities. Neuroplasticity is not a magic fix, and meditation is not an easy replacement for professional help. Age also plays into how adaptable the brain is. The idea that the brain can change opens up opportunities for growth, exploration, and empathy. No one is truly stuck the way they are. Whether they change through new environments or professional help, we are beginning to learn that we have more power than we think in changing the mental canyons in our minds. Ultimately, approaching the world with a more “moldable mind” brings hope into conversations where people often feel alone and stuck. I hope that my brother can someday overcome the current battles he is facing, and that students can learn to manage stress in a healthier way. The possibility for change through neuroplasticity is a step toward healing and better mental health in a world that is longing for relief.

Works Cited

CDC. “FastStats – Depression.” Centers for Disease Control and Prevention, 2023, www.cdc.gov/nchs/fastats/depression.htm.

Connors, Erin. “American Adults Express Increasing Anxiousness in Annual Poll; Stress and Sleep Are Key Factors Imp.” Psychiatry.org, 2025, www.psychiatry.org/news-room/news-releases/annual-poll-adults-express-increasing-anxiousness?utm_source=chatgpt.com.

Corliss, Julie. “Mindfulness Meditation May Ease Anxiety, Mental Stress – Harvard Health Blog.” Harvard Health Blog, Harvard Medical School, 3 Oct. 2017, www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967.

El-Sayes, Jenin, et al. “Exercise-Induced Neuroplasticity: A Mechanistic Model and Prospects for Promoting Plasticity.” The Neuroscientist, vol. 25, no. 1, Apr. 2018, pp. 65–85, https://doi.org/10.1177/1073858418771538.

Fakhoury, Marc, et al. “Exercise and Dietary Factors Mediate Neural Plasticity through Modulation of BDNF Signaling.” Brain Plasticity, vol. 8, no. 1, Jan. 2022, pp. 121–28, https://doi.org/10.3233/BPL-220140. Accessed 16 Nov. 2022.

Goldberg, Hagar. “Growing Brains, Nurturing Minds—Neuroscience as an Educational Tool to Support Students’ Development as Life-Long Learners.” Brain Sciences, vol. 12, no. 12, Nov. 2022, p. 1622, https://doi.org/10.3390/brainsci12121622.

Goyal, Madhav. “Meditation Programs for Psychological Stress and Well-Being.” JAMA Internal Medicine, vol. 174, no. 3, Mar. 2014, p. 357, https://doi.org/10.1001/jamainternmed.2013.13018.

Lazar, Sara W., et al. “Meditation Experience Is Associated with Increased Cortical Thickness.” Neuroreport, vol. 16, no. 17, 2005, pp. 1893–97, https://doi.org/10.1097/01.wnr.0000186598.66243.19.

Puderbaugh, Matt, and Prabhu D. Emmady. “Neuroplasticity.” National Library of Medicine, StatPearls Publishing, 1 May 2023, www.ncbi.nlm.nih.gov/books/NBK557811/.

Simons, Daniel, et al. “Do ‘Brain-Training’ Programs Work?” Psychological Science in the Public Interest, vol. 17, no. 3, 2016, pp. 103–86, cogsci.northwestern.edu/events/2016-2017-events/simonsEtAl_2016-BrainTraining.pdf.

Thompson, Todd W., et al. “Failure of Working Memory Training to Enhance Cognition or Intelligence.” PLoS ONE, edited by Hans P. O. p. de Beeck, vol. 8, no. 5, May 2013, p. e63614, https://doi.org/10.1371/journal.pone.0063614.

World Health Organization. “Over a Billion People Living with Mental Health Conditions – Services Require Urgent Scale-Up.” Who.int, World Health Organization: WHO, 2 Sept. 2025, www.who.int/news/item/02-09-2025-over-a-billion-people-living-with-mental-health-conditions-services-require-urgent-scale-up.

Hope That Heals: The Power of Neuroplasticity

One night while trapped in a downward spiral of doom-scrolling—somewhere between dog videos, trick shots, and fitness clips—I came across a video that made me stop. It was not flashy, but it said something that stayed with me: that we can mold our brains to think more positively. I had grown up hearing people say things like “that is just the way I am”—I am just an anxious person, I get mad easily, I am just sensitive. I often said these things about myself. That night, staring at my phone, I wondered: What if I am not as stuck as I thought? That single idea shifted how I viewed myself and what change could look like. BYU students should embrace the principles of neuroplasticity–the ability the brain has to change–because it gives hope for improving mental and emotional health.

At BYU, it is not difficult to notice the quiet weight students carry. We talk about stress and anxiety as if they are permanent traits. The World Health Organization reports that more than a billion people worldwide live with mental health conditions (World Health Organization). Walking across campus, those numbers feel real. You can see it in the library—the tired eyes, the jokes about finals burnout, the pressure to look like you have it all figured out. Many of us feel trapped in our own thought patterns, believing that stress and anxiety are simply “who we are.” But what if the lack of hope is the one thing keeping us stuck?

Neuroplasticity is the brain’s ability to rewire and change. It is proof that our minds are more flexible than we realize. Researchers Matt Puderbaugh and Prabhu Emmady describe neuroplasticity as “the ability of the nervous system to change its activity in response to intrinsic or extrinsic stimuli by reorganizing its structure, functions, or connections.” This means that every thought, habit, and reaction we repeat literally shapes the structure of our brain. The more often we think a thought, the deeper that pathway becomes—just like water carving through a canyon. Over time, the river of our thoughts forms a deep path. Neuroplasticity shows that we can redirect the water. The Grand Canyon took millions of years to form—new mental pathways require patience and consistent effort, but they can be created.

This truth brings real hope to those weighed down by depression, anxiety, or perfectionism. I have seen this in my own family. My brother has faced many emotional challenges in recent years. In my home, we sometimes talk about anxiety and depression as things that “just run in the family.” That belief always scared me because it felt like a life sentence. Neuroplasticity challenges that idea. The CDC lists depression as a leading cause of disability, especially among young adults (CDC). The National Institute of Mental Health reports that 31.9 percent of U.S. adolescents experience anxiety disorders (National Institute of Mental Health). These statistics are intimidating, but the science behind neuroplasticity shows that growth and improvement are genuinely possible.

One of the most effective ways to access neuroplasticity is through mindfulness and meditation. I first experienced this during my mission in Seattle. The winters were long, gray, and emotionally heavy. Missionaries often developed seasonal affective disorder (S.A.D.). During one of those winters, I began using a meditation app to help with anxiety. After practicing daily mindfulness, I noticed a change. It did not fix everything, but it helped me pause, observe my thoughts, and choose more hopeful ones. Harvard Health explains that “mindful meditation can help ease psychological stresses like anxiety, depression, and pain” (Corliss). Even small practices, such as deep breathing, can reshape the brain over time.

One study found increased brain thickness in areas associated with attention and sensory processing (Lazar et al.). Another analysis found that mindfulness reduces symptoms of anxiety and depression (Goyal et al.). These findings confirmed what I felt on my mission—when I stopped letting my thoughts run wild and started paying attention, my emotions began to shift. The canyon was slowly being re-carved.

However, not everything about neuroplasticity is simple or positive. Some researchers argue that the excitement and novelty around “rewiring your brain” oversimplifies a complex process. A 2017 study titled The Varieties of Contemplative Experience found that meditation can increase anxiety or distress in some individuals (Lindahl et al.). Other research shows that popular “brain-training” programs often fail to improve intelligence or cognition (Simons et al.). These perspectives remind us that the brain is not a machine we can easily “fix.” Real healing requires time and may also require therapy, medication, or other professional help.

Acknowledging these limits does not erase the hope neuroplasticity brings—it makes it stronger. Believing we can change does not mean pretending pain does not exist. It means refusing to give up on the possibility of growth. When we give up on the idea of change, we give up on life. True healing happens when we accept both the scientific and spiritual aspects of progress. Slow carving of new neural pathways, paired with the scriptural promise that “men are, that they might have joy” (Book of Mormon, 2 Nephi 2:25), makes the potential for improvement—especially for those with deep trauma— inspiring.

Neuroplasticity is not about denying mental health struggles. It is about remembering that we are not defined by them. It is about recognizing that our brains are alive and capable of change. For BYU students carrying silent burdens as they walk from class to class, this truth can make all the difference. Change is not easy or quick, but it is possible. Our brains are carving canyons every day—through our thoughts, habits, and what we focus on. The only question is: are we carving paths that lead to fear and despair, or toward hope and light?

Works Cited

CDC. “FastStats.” Cdc.gov, 30 July 2025, www.cdc.gov/nchs/fastats/depression.htm. Accessed 10 Dec. 2025.

Corliss, Julie. “Mindfulness Meditation May Ease Anxiety, Mental Stress – Harvard Health.” Harvard Health, 8 Jan. 2014, www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967.

Goyal, Madhav. “Meditation Programs for Psychological Stress and Well-Being.” JAMA Internal Medicine, vol. 174, no. 3, Mar. 2014, p. 357, https://doi.org/10.1001/jamainternmed.2013.13018.

Lindahl, Jared R., et al. “The Varieties of Contemplative Experience: A Mixed-Methods Study of Meditation-Related Challenges in Western Buddhists.” PLOS ONE, edited by Kirk Warren Brown, vol. 12, no. 5, May 2017, p. e0176239, https://doi.org/10.1371/journal.pone.0176239.

Nephi. “Book of Mormon.” Www.churchofjesuschrist.org, Mar. 1830, www.churchofjesuschrist.org/study/scriptures/bofm?lang=eng.

Puderbaugh, Matt, and Prabhu D. Emmady. “Neuroplasticity.” PubMed, StatPearls Publishing, 2023, www.ncbi.nlm.nih.gov/books/nbk557811/.

Simons, Daniel J., et al. “Do ‘Brain-Training’ Programs Work?” Psychological Science in the Public Interest, vol. 17, no. 3, Oct. 2016, pp. 103–86, https://doi.org/10.1177/1529100616661983.

World. “Over a Billion People Living with Mental Health Conditions – Services Require Urgent Scale-Up.” Who.int, World Health Organization: WHO, 2 Sept. 2025, www.who.int/news/item/02-09-2025-over-a-billion-people-living-with-mental-health-conditions-services-require-urgent-scale-up.

The Possibility of Neuroplasticity

Works Cited

Hope That Heals: The Power of Neuroplasticity

Works Cited

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