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How To Rewire Brain From Anxiety

How Does Brain Rewiring Work

Rewiring the Anxious Brain: Neuroplasticity and the Anxiety Cycle: Anxiety Skills #21

First of all, there is a very complex and scientific law, which is called Hebbs Law. This law shows that neurons that fire together wire together. So every time you use that brain pattern, it is hardwiring itself in. Basically, when you continue to use the same brain pattern its creating neural pathways in your brain. Therefore, neuro pathways are similar to roads, streets, or paths. Every time you use the anxiety brain pattern youre trampling over the weeds and creating this divot that is memorizing the pattern.

The key to success is to take Hebbs Law and use it to create a new path of calm and focus. So how do we do that, theres a method called amphibian homeostatic learning. This works by stopping the use of the harmful brain pattern that creates your anxiety. Therefore basically unwiring that brain pattern to create a healthy new one. So were unwiring, rewiring and thats happening simultaneously to get rid of anxiety.

How To Rewire Your Anxious Brain

As an anxious person, I dont do well with lack of control. With seemingly no end to this pandemic and no idea when or if well ever be able to travel again, Ive had to develop a routine to save my sanity.

I found out about this morning routine from Chautauquan friends back in October, last year, when we travelled with them to Ireland.

Youve never heard of Miracle Morning? Dan asked, incredulous.

Ugh. Its one of those woo-woo think yourself happy mantras, I thought to myself. No thanks.

As a logical person, anything with the words miracle, secret and spiritual transformation makes me want to vomit with the force of a thousand waterfalls.

But because I trust Chautauquans , I decided to at least give it a shot. What have I got to lose? Except maybe an extra hour of sleep.

So, I found out that day that Miracle Morning is a routine developed by Hal Elrod, an ultra-marathon runner and a hall of fame business achiever who cheated death twice by surviving a nearly fatal car accident and cancer.

He developed this system of how to rewire your brain and body for success and it consists of 6 steps:

S.A.V.E.R.S which is stands for:

S = Silence

R = Reading

S = Scribing

Youre supposed to do these 6 steps every morning by getting up one hour earlier than you normally do .

Anyway, I digress.

Every morning, I get up and go through these steps:

Ways To Train Your Brain To Fight Anxiety

May 12, 2017Manpreet Lehal

Your brain is the control room of the body, this means your brain controls everything, including the body, its functions, how you feel and think. By training your brain, you can learn techniques and principles that will enable you to overcome the underlying cause of depression and anxiety.

Anxiety, simply put, is an advanced level of worry. It is worry that has evolved into a constant, worst-case scenarios and what ifs spinning round the brain with unrelenting nagging, doubts, and fears which drastically saps your emotional energy, sending your anxiety level soaring. Your anxiety, in turn, interferes with your daily life, goals, and relationships.

The good news is this chronic habit can be broken, and in this article you’ll explore ways you can train your brain to fight anxiety, stay calm and see life from a more positive perspective. But in order to do this, you must realize a few things. Let me take you through the journey of training your brain to fight anxiety.

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How This Exercise Changes Your Anxious Brain

Heres how this intervention changes your brain.

When something triggers anxiety, like thinking about how much work you have to do, your brain starts responding automatically by activating your fight-or-flight response.

This process of going through 7 steps pulls your frontal cortex back online.

This means we can start to solve problems that otherwise seem unsolvable.

Then, the frontal cortex can then use that information to tell the rest of the brain to chill out.

Assign A Timeframe To Worry

Train Your Brain: How to Reduce Anxiety Through ...

One of the ultimate means of controlling anxiety is through postponement, and this is the best way to achieving it.

It’s almost impossible to be productive in anything you’re doing when anxiety is eating up a big chunk of your thoughts. Getting yourself distracted or telling yourself to stop the worry doesn’t really do the job – at least not for long.

So what can be done about this?

Here’s the catch!

Rather than trying to get rid of these worries, grant yourself the permission to have it, but postpone it until later.

The first step in combating anxiety using this approach is to create a time to worry. Probably the time and place should be between 5:00 to 5:30 pm and in the comfort of your bedroom, just make sure the timeframe is a bit early, so it won’t make you anxious right before you head to bed.

The next step to have in mind is the postponement process, when it’s not yet time, if an anxious thought pops into your head, you can make a list of it and then continue about your day. Bearing in mind that you’ll have time to think about it later, so there’s absolutely no need to get all anxious or worry about it right now.

During your worry period – It’s now time to let the worry loose, go over your list and allow yourself to worry about any and everything also having a strict rule for the time frame. And in days when you have nothing, or you’re short of things to worry about, happily skip the period and enjoy the rest of your day.

Also Check: Can Anxiety Cause Difficulty Swallowing

Neuroplasticity: How To Rewire Your Anxious Brain

It was sometime in my mid-twenties that I learned the best thing Ive ever heard. Sitting in a neurology class at SF State, my prof brought up the subject of neuroplasticity, and in that instant, everything changed. I learned that I could rewire my anxious brain to that of a less-anxious one. I was shocked. Elated. For the first time, I felt HOPE that I could not only manage my anxiety disorder. I could cure it.

So what exactly is neuroplasticity, you ask? Webster defines it as the ability of the brain to form and reorganize synaptic connections, especially in response to learning or experience or following injury.

In the context of learning about strokes and traumatic brain injury , we learned that our adult brains are not fixed, as once thought by scientists, but that new neurons can be grown, and new connections can be made. What fantastic news!

Im not hard-wired for anxiety. Im soft-wired.

Even if I had been born with overly-anxious wiring, I could rewire my brain for calm. I could delete all those negative connections formed between triggers and fears, resulting in panic attacks. I was buzzing in my seat, ready to get started. Of course, the next question quickly came up, but how?

Does This Sound Familiar Have You Ever Felt This Way No Fun Is It

Fortunately, there are a number of very effective and clinically proven ways of rewiring your brain and breaking up the sensations and patterns associated with chronic anxiety and panic attacks, regardless of their causes.

In our ten weeks together, I taught Hashim how to calm his breathing. Breathing properly is a vital skill in managing episodes of anxiety and panic. Rough breathing affects our heart rate which, in turn, sends mixed messages to the brain. Once he started to get the hang of smooth breathing, he found he was becoming calmer more of the time. Next, I showed him how to use very effective cranial electrostimulation tools and modalities to improve his sleep. More importantly, I showed him how to use each sleep cycle to reprogram his thinking and feelings, while he slept, to interrupt the anxious panic patterns and to remain calm, cool and collected in previously scary situations.

His panic and anxiety symptoms subsided, his concentration improved, he was able to focus better on his schoolwork, his grades soared, the bullying stopped and he made new friends.

Then another wonderful thing happened: Hashim discovered Post- Traumatic Growth. Post Traumatic Growth is the discovery that once the stressors have been removed from your life, your brain and body have the capacity to heal themselves and grow beyond well the point when the stressors started.

Change your brain ~ Change your life

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Rewire Your Anxious Brain : How To Use The Neuroscience Of Fear To End Anxiety Panic & Worry Catherine M Pittman Phd Elizabeth M Karle Mlisresource Informationthe Item Rewire Your Anxious Brain : How To Use The Neuroscience Of Fear To End Anxiety Panic & Worry Catherine M Pittman Phd Elizabeth M Karle Mlis Represents A Specific Individual Material Embodiment Of A Distinct Intellectual Or Artistic Creation Found In Austin Public Librarythis Item Is Available To Borrow From 1 Library Branch

Summary
“In Rewire Your Anxious Brain, a clinical psychologist offers readers a unique, evidence-based solution to overcoming anxiety based in cutting-edge neuroscience and research. In the book, readers will learn how the amygdala and cortex are essential players in the neuropsychology of anxiety. Using the practical self-assessments and proven-effective techniques in the book, readers will learn to “rewire” the brain processes that lie at the root of their fears”–
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Rewire your anxious brain : how to use the neuroscience of fear to end anxiety, panic, & worry
Title
how to use the neuroscience of fear to end anxiety, panic, & worry
Statement of responsibility
eng
Summary
“In Rewire Your Anxious Brain, a clinical psychologist offers readers a unique, evidence-based solution to overcoming anxiety based in cutting-edge neuroscience and research. In the book, readers will learn how the amygdala and cortex are essential players in the neuropsychology of anxiety. Using the practical self-assessments and proven-effective techniques in the book, readers will learn to “rewire” the brain processes that lie at the root of their fears”–
Assigning source
  • SCIENCE
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Rewire your anxious brain : how to use the neuroscience of fear to end anxiety, panic, & worry, Catherine M. Pittman, PhD, Elizabeth M. Karle, MLIS
Includes bibliographical references
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897825640
Includes bibliographical references
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Rewire Your Brain To Lose The Weight Of Anxiety

Vagus Nerve Exercises To Rewire Your Brain From Anxiety

Neuroscientific research indicates that some degree of anxiety is normal and even optimal for neuroplasticity. After all, fight or flight is necessary at times. Still, too much or too little anxiety is not helpful. Many scientists, including researcher John B. Arden, Ph. D, author of, Rewire Your Brain: Think Your Way to a Better Life, note that it is possible to tap into your own parasympathetic nervous system in an effort to calm yourself down.

The key to managing anxiety? Confront it and make it useful for you.

Essentially, it is important to engage your thoughts and challenge your automatic responses to people so that new neural pathways begin retraining your brain.

Do something daily to reduce stress. Regular breathing exercises throughout the day. Get outside for a walk. Practice prayer or meditation.

Ask yourself questions regarding the reality of your perceptions. Are you unsafe? Or do you feel unsafe? Noting the difference when you feel anxious can help.

Face your fears rather than avoiding them. Go out of your way to make eye contact, connect, and push past the fear of doing so.

The research says this will help strengthen your vagus nerve, thereby improving vagal tone. This is a neural network that soothes the stress response so that you can calm down, accurately read a situation, and connect with other people safely.

Read Also: What Are The Signs Of An Anxiety Attack

Retrain Your Brain To Gain More Love And Acceptance

Your brain is extremely sensitive to the signal and intentions of others. Your brains mirror neurons allow you to mirror someone else, or to feel what they feel without even thinking it. Its like brain empathy.

To rewire your brain for more love and acceptance, it is important to routinely and actively engage the mirror neuron system in healthful ways.

Identify relationships that you enjoy and look forward to. Reach out to that person regularly to build a strong love and acceptance wiring in your brain.

Volunteer your time or give to your community in some way routinely in ways that connect you with others.

Fully develop that empathetic sensibility.

According to Dr. Arden, Some researchers have proposed that experiencing empathy and compassion through the mirror neuron system is equivalent to having compassion for yourself. Thus, giving is receiving is a brain-based truth. Insensitivity and selfishness are essentially bad for your brain and your mental health. In contrast, compassion and loving relationships are good for your brain and your mental health.

How To Rewire Your Brain To Get Rid Of Anxiety

When he was referred to me, Hashim was a teenager who was living in a constant state of anxiety and panic. He had developed a panicky brain that, I discovered, was due to the continual, angry, verbal violence between his parents, with him in the middle. It was as if he had PTSD, Post-Traumatic Stress Disorder. He trembled almost continually and complained that he felt chronically terrified and would often feel stabbing, anxious and panicky sensations for no apparent reason. His thoughts were in an endless whirl that made studying and concentration very difficult.

A few years earlier, the family had moved from the Middle East to North America and with all the torment going on at home, Hashim was finding it impossible to make friends, fit in at school and navigate his new culture. He referred to his life as a miserable mess.

One of the secrets of rewiring your brain and breaking up anxious and panicky patterns is to recognize that it is very often caused by a protective self-reinforcing cybernetic loop that has established itself within the body. This cybernetic loop cycles between the individuals protective fear system in the brain, which is controlled by the amygdala, and the fight or flight adrenaline system, which is controlled by the adrenals in the kidneys. The system is designed to protect the individual from harm but it can get itself stuck on automatic.

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A Simple Practice To Get Your Brain In The Green Zone More

In the wild, regular physical activity cleared cortisol out of the body. Our sedentary lifestyles keep the cortisol circulating which only makes us more reactive. Our consumeristic societies keep us continually chasing a reward. We are bombarded with shocking, scary news stories every day. All of this keeps your brain on high alert in the red zone.

In Hardwiring Happiness, Rick Hanson proposes that you turn your brains negativity bias into a responsivity bias with the simple practice he calls taking in the good. Hanson writes:

Taking in the good is the deliberate internalization of positive experiences in implicit memory. It involves four simple steps The first letter of each step forms the acronym HEAL.

Have a positive experience.

Notice a positive experience in the present or create one. You can do this by becoming more aware of your current setting, recent events, or ongoing conditions, the people in your life, tuning into your body and inner speech, and thinking about or imagining positive memories, emotions, and actions.

Enrich it.

This requires that you deliberately apply your attention to the positive experience and sustain it. Stay with and breath in the good feeling. Give the experience a label such as calming, relaxing, or safe.

Absorb it.

Link positive and negative material.

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