Firstly, it’s important to understand that the hippocampus is a part of your brain that is involved in learning, memory, emotional control, and stress arousal. When we talk about ‘hippocampus anxiety‘, we’re referring to the role of this structure in the experience of anxiety. The hippocampus can be affected by stress, which in turn impacts its functioning, and can lead to increased anxiety.
Here’s how you can approach alleviating anxiety related to the hippocampus, using various methods:
- Mindfulness: Practising mindfulness can positively change your brain. Mindfulness involves a deep awareness of your current experience, without any judgement. It can help to strengthen the hippocampus, allowing it to better withstand stress, which in turn can reduce anxiety. This is an approach of being open to and accepting of whatever you are feeling, rather than trying to escape it or control it.
- Mindfulness isn’t about controlling your anxiety, but rather observing it, like a parent observing a child’s tantrum without reacting.
- Psychosensory Techniques: These techniques focus on using your senses to calm your nervous system.
- Havening: This involves gentle touch, like stroking your face, arms, and hands, which can help your brain release calming delta waves. This method can help to depotentiate traumatic experiences held in the amygdala.
- Deep Breathing: Using a slow, calming breathing rhythm can help to settle your amygdala.
- Self-Compassion: Be kind to yourself, treating yourself with the same understanding and kindness you would offer a friend.
- When you notice negative self-talk, reframe it to be more encouraging and friendly.
- Imagine that you are talking to an anxious individual when you have difficult feelings.
- Solution-Focused Thinking: Instead of focusing on the problem of anxiety, shift your focus towards finding solutions. Focus on what you would like to achieve rather than dwelling on what is wrong. Ask yourself “How can I create a solution?”.
- Values-Based Actions: Identify what is truly important to you, and then commit to acting in line with those values, even when you are anxious. Consider what advice one of your core values might offer at a given moment. This can help you move towards a meaningful life, despite feelings of anxiety.
- Physical Exercise: Engaging in physical exercise can also assist in regulating the stress response and help with anxiety.
- Acceptance: Understand that anxiety is a normal part of being human, and an anxiety-free life isn’t necessarily a realistic or healthy goal.
- Accept that having anxiety doesn’t mean there is something wrong with you.
- Recognise that your body is working as designed, and you simply need a course correction.
- Focus on Action: When you feel anxious, take action instead of avoiding the situation. Relief is often found on the other side of taking action. This is more helpful than pondering whether you can do something that makes you anxious.
Key points to remember:
- Consistency is key: Regular practice of these techniques is vital to see changes.
- It’s individual: What works for one person may not work for you, so be flexible in your approach.
- Avoidance Avoidance and detachment will hold you back, try to be your own coach and not give yourself any slack.
In summary, hippocampus anxiety refers to how the hippocampus, a key brain area involved in learning and emotional regulation, can be affected by stress, leading to anxiety. By using a combination of mindfulness, psychosensory techniques, self-compassion, solution-focused thinking, and values-based actions you can help to calm your anxiety and improve the functioning of your hippocampus. Remember, this is a journey of self-discovery, so be patient and kind to yourself along the way.