Amygdala-based anxiety refers to anxiety that originates in the amygdala, a part of the brain that processes emotions, particularly fear. The amygdala is responsible for attaching emotional significance to situations or objects and forming emotional memories, which can be positive or negative. In the case of anxiety, the amygdala can create anxiety-producing memories that trigger the body’s stress response.
Here are some key aspects of amygdala-based anxiety:
- Rapid and Unconscious Reactions: The amygdala can trigger the physical symptoms of anxiety very quickly, often before the cortex (the thinking part of the brain) has fully processed the situation. This can make the anxiety feel like it comes “out of the blue”.
- Physiological Symptoms: Amygdala-based anxiety often involves strong physical reactions, such as a pounding heart, sweating, muscle tension, and rapid breathing. These are part of the body’s fight-or-flight response, which the amygdala activates when it perceives danger.
- Emotional Memories: The amygdala creates emotional memories based on experiences, which can lead to reacting to certain objects or situations as if they are dangerous. These memories are not stored as images or words, but as emotional states.
- Triggers: Certain objects, situations, sounds, smells, or even thoughts can act as triggers that activate the amygdala’s alarm system due to past associations.
- Overreaction: The amygdala can overreact to situations that are not actually dangerous, causing unnecessary anxiety.
What can be done to help reduce amygdala-based anxiety?
There are several strategies to manage and reduce amygdala-based anxiety:
- Understanding the Amygdala: Recognising the amygdala’s role in anxiety is the first step toward managing it. Understanding that the amygdala is trying to protect you, even if its reaction is not helpful, can help to reduce anxiety.
- Self-Talk Strategies: Using self-talk, internal dialogue or imagery can help to calm the amygdala. The goal is to reassure the amygdala that “everything will be fine”.
- Mindfulness and Meditation:
- Meditation, especially when focused on the breath, can reduce amygdala activation.
- Mindfulness can help to observe anxiety without getting caught up in it.
- Mindfulness can also strengthen the hippocampus which can help with stress and reduce anxiety.
- Relaxation Techniques:
- Deep breathing can correct imbalances caused by hyperventilation, signalling to the amygdala to relax.
- Muscle relaxation techniques can reduce muscle tension, which is linked to increased amygdala activation.
- Imagery can be used to create feelings of peace and comfort which can lead to a reduction in SNS activation.
- Exercise:
- Aerobic exercise can reduce muscle tension and burn off excess adrenaline released during stress. Exercise also helps to reduce stress hormones.
- Exercise can be used to engage the “fight or flight” response when triggered by the amygdala, as physical exertion is exactly what the body is ready to do.
- Sleep: Getting enough sleep can help to calm the amygdala and make it less reactive.
- Identifying and Managing Triggers:
- Identifying specific triggers that cause anxiety is an important part of reducing it.
- Once triggers are identified, you can use the approach in Chapter 8 to change your amygdala’s response to them.
- Diagramming can help understand the language of the amygdala through identifying triggers and the negative events they’re associated with.
- Exposure Therapy:
- Exposing yourself to triggers in a safe and controlled way can help the amygdala learn that the situation is not actually dangerous.
- This is similar to creating a “bypass” of anxiety in the brain.
- It is important not to flee the situation when feeling anxious, as this teaches the amygdala that escape is the answer.
- A gradual approach with a hierarchy of triggers is best.
- Reappraisal and Reframing:
- Changing your interpretation of a situation can reduce anxiety.
- Replacing anxiety-provoking thoughts with coping thoughts can also help.
- Rewiring the Brain:
- It is possible to rewire the brain to resist anxiety reactions.
- This involves creating new neural pathways that promote calmer responses.
- Compassion: Approaching the amygdala with compassion, recognising that anxiety is not your fault and it is trying to protect you, can help the amygdala settle down.
Important Considerations:
- Medications: Some anti-anxiety medications can interfere with the process of rewiring the amygdala and create dependency.
- Cortex-Based Anxiety: While focusing on the amygdala is important, it’s also important to address cortex-based anxiety (anxiety that originates in the thinking part of the brain). The cortex can worsen anxiety that originates in the amygdala. It is also important to recognise that the cortex can also initiate anxiety through thoughts and images.
- Individual Variation: Each person’s anxiety is unique. What works for one person may not work for another, so it is important to find the techniques that work best for you.
- Professional Help: If anxiety is interfering with your daily life or causing significant distress, it may be beneficial to seek professional help. Therapists can provide further support and guidance.
In summary, amygdala-based anxiety is a complex phenomenon that can be effectively managed through a combination of techniques that target the amygdala directly and promote overall well-being. By understanding the amygdala’s role in anxiety and consistently practicing the strategies outlined above, individuals can gain greater control over their emotional responses and improve their quality of life.