Anxious Brain

Question 1

Know which parts of your body hold your tension and relax them periodically

Answer 1

Shoulders and neck and face. Some times legs

Question 2

Progressive muscle relax ation

Answer 2

Focus on each set of muscles. Tense for 5 seconds and release. Notice the difference between tensing and relaxing

Question 3

Shifting attention

Answer 3

Can create calm

Question 4

Guided imagery

Answer 4

Or imagining in general. Visualization. Creates calm

Question 5

Amygdala is passed down from our ancestors

Answer 5

It’s another part of your brain that you can train and adjust learn to use as a tool.

Question 6

Anxiety peaks just before the the event you are anticipating

Answer 6

Your body knows there is a delay. By being early your amygdala is right on time

Question 7

Freeze

Answer 7

Occurs when you are overwhelmed. Disrupts brain processes. People often feel like they are going crazy. Muscles tense

Question 8

Coming out of freez3 response

Answer 8

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.

Question 9

Tucking in your amygdala

Answer 9

Difficult to sleep when you think of threats.
Bedtime routine
Audio book or podcast

Question 10

Retraining your amygdala

Answer 10

Focus on goals not fears. Set goals around restricted areas. Face barriers

Question 11

Focus on goals with

Answer 11

High importance and low anxiety to start and when you are vulnerable

Question 12

Amygdala learns by association

Answer 12

Hence triggers.

Question 13

How do I retrain my amygdala to not alert during uncertainty

Answer 13

Positive outlook? If the outcome can’t be prepped for or affected positively then wait for it

Question 14

Talk back to the amygdala.

Answer 14

N+1 guides me. I drive my amygdala. I need to learn to communicate with it.

Question 15

Teach the amygdala it is safe

Answer 15

In moments she feels we are in danger. Create controlled moments of danger to practice

Question 16

Diffusion skills

Answer 16

Diffuse anxiety deliberately diffusing I am having the thought that blank. I am noticing I’m having the though. A more accurate statement and puts buffers in between

Question 17

What is thought action fusion

Answer 17

A belief that thinking about doing something means you might or will do it

Question 18

What is radical acceptance

Answer 18

Accepting stress and pain. Takes anticipation out of it

Question 19

Self monitor

Answer 19

Notice. Anxiety and accept. Accept you don’t have control

Question 20

Pain plus resistance

Answer 20

Is suffering

Question 21

What are the 3 components of self compassion?

Answer 21

Self kindness: being non judgemental and understanding to your self when you are suffering or fail
Humanity:
Mindfulness:

Question 22

Compassion

Answer 22

Is omnidirectional. It includes self and all else

Question 23

When you have that judgey shame voice

Answer 23

Imagine it as a cartoon character

Question 24

Cognitive distortions all or nothing

Answer 24

Either black or white. If you are automatically changing not white to black. If Imperfect is wrong. Change to all and nothing. Just doing a more judicious statement of premise helps you see

Question 25

Cognitive distortions mind reading

Answer 25

This is a boundaries violation. Even if you know what someone is thinking. Which you don't. If they chose not to say it then respected their autonomy. There is no benefit to reading minds that isn't also kind of dishonest or stealing.

Question 26

Cognitive distortion:what if?

Answer 26

Driven by the need for certainty. Not possible. Not possible to anticipate and be ready for everythreat. If you can't prepare for it, change focus. If you can, use judgement how likely, how drastic the outcome. How great is the need to avoid. Then prepare and worry accordingly

Question 27

Shoulds

Answer 27

Fuck em