Did you know that approximately 15-20% of the global population is neurodivergent, including individuals with ADHD, autism, or dyslexia? (Baumer & Frueh, 2021). Yet, many people feel confined by these diagnoses due to societal stigma and internalised labels, which often lead to lower self-esteem, reduced self-worth, and a risk of further mental health decline (Corrigan & Watson, 2002; Livingston & Boyd, 2010). However, science now tells us that these diagnoses don’t have to define you. Emerging research on neuroplasticity shows that our brains are far more adaptable than we once thought, offering real potential for transition through challenges.
The Challenge of Labels: Neurodivergence, ADHD and Personality Disorders
Neurodivergence, including ADHD, ASD, and dyslexia, challenges traditional societal and cognitive expectations. While these diagnoses offer clarity, they often bring stigma, limiting individuals' growth. Stigma tends to pathologise natural cognitive differences, restricting opportunities for those diagnosed with neurodivergence (Raymaker et al., 2020; Egambaram et al., 2022).
Similarly, personality disorders like BPD come with unique challenges. Many individuals with BPD feel that their diagnosis overshadows their identity, contributing to the perception of their condition as a "life sentence." Research shows that professionals sometimes hesitate to work with BPD patients due to perceived difficulties, reinforcing limiting stereotypes (Gunderson, 2018). These labels can become self-fulfilling prophecies, not only for individuals but within the mental health system itself.
The true challenge lies not in the diagnoses themselves but in the limitations imposed by labels. Neuroplasticity offers a pathway to overcome these constraints, allowing individuals to reshape their mental health and emotional experiences, fostering growth and adaptation.
Neuroplasticity: The Science of Change in Mental Health, ADHD & Personality Disorders
Neuroplasticity refers to the brain's ability to reorganise and form new neural pathways, offering hope for those with conditions like ADHD, autism, and BPD. The brain is adaptable, capable of change and healing (Davidson & McEwen, 2015). This understanding is crucial for shifting away from a fixed mindset about mental health diagnoses.
For neurodivergent individuals, neuroplasticity aids in improving executive functioning and emotional regulation. I’ve seen clients with ADHD make significant progress through cognitive-behavioural therapy (CBT) and mindfulness. These methods help rewire the brain's pathways for better focus and attention (Zylowska et al., 2019). Additionally, for those with BPD, dialectical behaviour therapy (DBT) is transformative, activating neuroplasticity in areas of the brain related to emotional regulation (Schaefer et al., 2021).
Neuroplasticity isn't just theoretical—it unfolds in real-world therapy, showing that clients aren’t trapped by their mental health diagnoses (i.e. ADHD, Personality Disorders) but are capable of change.
Shifting the Lens: From Fixed Labels to Growth Potential
In my work, I’ve seen how a fixed mindset regarding diagnoses can limit individuals and professionals alike. Too often, the focus is on what’s “wrong” with a person rather than on their potential for change. This limited viewpoint can delay recovery and reinforce stigma.
It’s crucial that, as mental health professionals, we adopt a growth-oriented perspective. When working with clients, I emphasise that a diagnosis is not a fixed definition of who they are, but rather an opportunity to understand how the brain functions and where growth can occur.
One client, a young woman diagnosed with BPD, initially felt defined by her condition. Over time, through DBT and mindfulness, she began to recognise her progress—slowing down, understanding her emotional episodes in real time, and calming herself more quickly. This shift allowed her to communicate more effectively with those around her, including me, which was a significant breakthrough.
This shift in perspective—seeing mental health conditions as dynamic and treatable—opens the door to recovery.
As professionals, we need to convey this message of hope to our clients, helping them understand that the brain is capable of evolving. For those with neurodivergence or personality disorders, embracing the concept of neuroplasticity can be liberating, replacing the weight of stigma with the freedom of possibility.
Practical Strategies for Engaging Neuroplasticity
For clients living with neurodivergence or personality disorders, there are actionable steps that can engage neuroplasticity and support brain change:
Cognitive-Behavioural Therapy (CBT) and Dialectical Behaviour Therapy (DBT) CBT and DBT are both evidence-based therapies that support neural restructuring by helping clients develop healthier thought patterns and behaviors. CBT: For example, a client with ADHD might work with a therapist to reframe negative thoughts like "I can't focus on anything" into more positive, actionable statements such as "I can break tasks into smaller steps." This cognitive restructuring is supported by research, which shows that CBT promotes neural flexibility, enhancing problem-solving and emotional regulation (Knouse & Safren, 2020). DBT: For individuals with BPD, DBT focuses on improving emotional regulation through mindfulness, distress tolerance, and interpersonal effectiveness skills. One practical exercise used in DBT is opposite action, where individuals deliberately engage in behaviors that counter their emotional impulses. Studies show that consistent practice in DBT can reshape brain circuits responsible for emotional regulation, increasing activity in the prefrontal cortex (Schaefer et al., 2021).
Mindfulness Practices and Diaphragmatic Breathing Mindfulness is highly effective for individuals with neurodivergence, such as ADHD, and personality disorders like BPD, as it trains the brain to remain focused and calm under stress. One technique I often recommend is diaphragmatic breathing, which encourages a shift from sympathetic nervous system activation (“fight or flight”) to parasympathetic activation (“rest and digest”). This breathing practice not only calms the body but helps rewire how the brain responds to stress. To practice diaphragmatic breathing, you can lie down with one hand on their chest and one on your abdomen. Inhale deeply through the nose, expanding the diaphragm (rather than the chest), then exhale slowly. Over time, this helps reduce hyperactivity in the amygdala and increases activity in the prefrontal cortex, enhancing emotional control and focus (Zylowska et al., 2019).
Physical Activity and Neurogenesis Physical exercise, especially aerobic activities like running or swimming, has been shown to promote neurogenesis (the creation of new neurons) in the hippocampus, a region of the brain linked to memory and emotional regulation. For individuals with ADHD or BPD, engaging in regular physical activity not only improves physical health but enhances cognitive flexibility and emotional resilience. Encourage clients to start with small, achievable goals like 15 minutes of brisk walking daily. Over time, this activates brain-derived neurotrophic factor (BDNF), which supports neuron growth and cognitive functioning (Davidson & McEwen, 2015). For example, clients with ADHD might find that exercise reduces impulsivity and improves focus, while those with BPD might experience more balanced emotional states.
Journalling for Cognitive Restructuring Journalling can be a powerful tool for clients to reflect on their emotions and thought patterns. It supports neuroplasticity by encouraging cognitive restructuring—challenging negative automatic responses and reinforcing positive ones. I often recommend gratitude journalling or thought-tracking exercises to help clients identify and replace maladaptive thought patterns. For example, a client with ADHD might write about times they successfully focused on a task, shifting their perception of their abilities. Research shows that journalling about emotions strengthens neural pathways related to self-awareness and emotional control (Schaefer et al., 2021).
Living with a mental health diagnosis like ADHD, autism, or a personality disorder can be challenging, but it also presents opportunities for growth by way of neuroplasticity. Through neuroplasticity, individuals can strengthen their brain’s capacity to adapt, fostering resilience and the ability to navigate difficulties more effectively. Rather than viewing these diagnoses as barriers, neuroplasticity supports the development of new coping strategies, emotional regulation, and healthier patterns of thinking.
The research and literature say it all! What are your thoughts on this? Subscribe, comment or reach out directly to gabrielle@onpointpsychotherapy.com. Contact me via phone, or WhatsApp at +61 466 160 115, and on Instagram @gabrielle_onpoint. Let me in on your awesome ideas and let's explore this topic together!
References
Baumer, N. T., & Frueh, J. (2021). Understanding Neurodiversity. The Lancet Psychiatry, 8(3), (pp. 240-250). Corrigan, P. W., & Watson, A. C. (2002). The Paradox of Self-Stigma and Mental Illness. Clinical Psychology: Science and Practice, 9(1), (pp. 35-53).
Davidson, R. J., & McEwen, B. S. (2015). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 18, (pp. 91-93). https://doi.org/10.1038/nn.4005
Gunderson, J. G. (2018). Borderline personality disorder: A clinical guide (3rd ed.). American Psychiatric Publishing.
Knouse, L. E., & Safren, S. A. (2020). CBT for Adult ADHD: Adaptations and Mechanisms of Change. Cognitive Therapy and Research, 44(5), (pp. 672-686). https://doi.org/10.1007/s10608-019-10085-1
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). The Guilford Press. Livingston, J. D., & Boyd, J. E. (2010). Correlates and Consequences of Internalized Stigma for People Living with Mental Illness: A Systematic Review and Meta-Analysis. Social Science & Medicine, 71(12), (pp. 2150-2161).
Pennebaker, J. W., & Smyth, J. M. (2019). Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain (3rd ed.). The Guilford Press.
Raymaker, D. M., & Shattuck, P. T. (2020). The experiences of autistic adults: A review of qualitative research. Autism Adulthood, 2(2), (pp. 132-143). https://doi.org/10.1089/aut.2020.0016
Schaefer, H. S., et al. (2021). Brain changes in response to dialectical behaviour therapy: A systematic review. The Lancet Psychiatry, 8(4), (pp. 306-316). https://doi.org/10.1016/S2215-0366(21)00029-7
Tang, Y. Y., & Posner, M. I. (2015). Training the brain: Improving the functional connectivity of the brain by mindfulness. Neuroscience, 31(4), (pp. 349-355). https://doi.org/10.1016/j.neuropsych.2015.02.014
van Praag, H. (2019). Exercise and the brain: Something to chew on. Trends in Neurosciences, 32(5), (pp. 283-290). https://doi.org/10.1016/j.tins.2019.02.005
Zylowska, L., Ackerman, D. L., Yang, M. H., Futrell, J. L., Horton, S. M., Hale, T. S., & Smalley, S. L. (2019). Mindfulness training for adults with ADHD: A randomized controlled trial. Journal of Attention Disorders, 23(1), (pp. 59-70). https://doi.org/10.1177/1087054714555998
Gabrielle-Beth Volovsky
Psychotherapy and Counselling Professional
Certified PACFA Counsellor
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