Here are several key brain-based strategies to help quiet an anxious mind:
It takes about six seconds for the chemicals released during an amygdala hijack to begin dissipating. Use this time to focus on something neutral or pleasant.
Regular exercise and adequate sleep are neurologically essential for reducing overall amygdala activation and improving focus. Here are several key brain-based strategies to help
Use "bottom-up" strategies like progressive muscle relaxation or holding something cold (like a splash of cold water on the face) to shift your nervous system out of fight-or-flight. 3. Rewiring the Brain Over Time
Gradually facing what triggers you teaches the amygdala that these situations are not life-threatening. muscle tension) are survival responses
Recognizing that your physical symptoms (racing heart, muscle tension) are survival responses, not actual danger, helps you distance yourself from the anxiety.
"Taming Your Amygdala: Brain-Based Strategies to Quiet the Anxious Mind" is a workbook by Dr. Catherine Pittman that uses neuroscience and Cognitive Behavioral Therapy (CBT) to help you manage anxiety by "retraining" your brain. not actual danger
When you feel a "hijack" coming on, these tools can send a "stand down" signal to the amygdala: