Anxious Brain Flashcards
Know which parts of your body hold your tension and relax them periodically
Shoulders and neck and face. Some times legs
Progressive muscle relax ation
Focus on each set of muscles. Tense for 5 seconds and release. Notice the difference between tensing and relaxing
Shifting attention
Can create calm
Guided imagery
Or imagining in general. Visualization. Creates calm
Amygdala is passed down from our ancestors
It’s another part of your brain that you can train and adjust learn to use as a tool.
Anxiety peaks just before the the event you are anticipating
Your body knows there is a delay. By being early your amygdala is right on time
Freeze
Occurs when you are overwhelmed. Disrupts brain processes. People often feel like they are going crazy. Muscles tense
Coming out of freez3 response
Breath deep and empty lungs
Focus on surroundings, look
Name in your mind the current premise.
Focus on other senses
Dear abi you wrote this protocol without knowing the science.
Tucking in your amygdala
Difficult to sleep when you think of threats.
Bedtime routine
Audio book or podcast
Retraining your amygdala
Focus on goals not fears. Set goals around restricted areas. Face barriers
Focus on goals with
High importance and low anxiety to start and when you are vulnerable
Amygdala learns by association
Hence triggers.
How do I retrain my amygdala to not alert during uncertainty
Positive outlook? If the outcome can’t be prepped for or affected positively then wait for it
Talk back to the amygdala.
N+1 guides me. I drive my amygdala. I need to learn to communicate with it.
Teach the amygdala it is safe
In moments she feels we are in danger. Create controlled moments of danger to practice