Anxious Brain Flashcards

1
Q

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

A

Shoulders and neck and face. Some times legs

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2
Q

Progressive muscle relax ation

A

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

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3
Q

Shifting attention

A

Can create calm

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4
Q

Guided imagery

A

Or imagining in general. Visualization. Creates calm

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5
Q

Amygdala is passed down from our ancestors

A

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

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6
Q

Anxiety peaks just before the the event you are anticipating

A

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

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7
Q

Freeze

A

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

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8
Q

Coming out of freez3 response

A

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.

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9
Q

Tucking in your amygdala

A

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

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10
Q

Retraining your amygdala

A

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

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11
Q

Focus on goals with

A

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

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12
Q

Amygdala learns by association

A

Hence triggers.

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13
Q

How do I retrain my amygdala to not alert during uncertainty

A

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

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14
Q

Talk back to the amygdala.

A

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

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15
Q

Teach the amygdala it is safe

A

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

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16
Q

Diffusion skills

A

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

17
Q

What is thought action fusion

A

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

18
Q

What is radical acceptance

A

Accepting stress and pain. Takes anticipation out of it

19
Q

Self monitor

A

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

20
Q

Pain plus resistance

A

Is suffering

21
Q

What are the 3 components of self compassion?

A

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

22
Q

Compassion

A

Is omnidirectional. It includes self and all else

23
Q

When you have that judgey shame voice

A

Imagine it as a cartoon character

24
Q

Cognitive distortions all or nothing

A

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

25
Q

Cognitive distortions mind reading

A

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.

26
Q

Cognitive distortion:what if?

A

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

27
Q

Shoulds

A

Fuck em