"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.
Learning to observe these responses as biological events rather than absolute truths allows you to take control. 2. Immediate Calming Techniques
Gradually facing what triggers you teaches the amygdala that these situations are not life-threatening.
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.
Slow, deep breaths tell your brain you are safe. Extending your exhale is particularly effective at activating the vagus nerve and down-regulating the threat response.
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
Here are several key brain-based strategies to help quiet an anxious mind: