There are two main pathways in the brain that can generate anxiety: the cortex pathway and the amygdala pathway. Both pathways can cause the amygdala to create an anxiety response, but they operate differently and can be targeted with different techniques. The Cortex Pathway: This pathway involves the thinking part of the brain and is… Read More »The two distinct pathways in the brain that generate anxiety
The amygdala is a crucial component of the brain’s anxiety response system. It quickly detects threats, initiates the fight-or-flight response, forms emotional memories, and influences other brain regions. The amygdala’s influence is particularly evident when anxiety feels out of proportion to the situation, or when anxiety arises with no clear trigger.
CPR for the Amygdala is a tool that helps individuals manage their emotional reactivity and stress by using the SNAP protocol: Sense, Notice, Apply and Preoccupy. It combines mindful self-touch with cognitive distractions or “brain games” to redirect attention and calm the amygdala. It can be used both reactively in moments of distress and proactively to build resilience and can be adapted for relationship support and managing difficult feedback. CPR for the Amygdala can reduce stress, increase internal control, develop neuroplasticity, improve the relationship with self, and provide a better ability to manage physical and emotional sensations.
CBT and ACT are effective treatments for anxiety, they differ in their approach. CBT focuses on changing the content of thoughts and behaviors, whereas ACT emphasizes acceptance of thoughts and feelings, and commitment to value-based action. ACT seeks to change a person’s relationship to their thoughts and feelings, instead of changing the thoughts and feelings themselves. ACT aims for a more fundamental shift, questioning the dominance of language and rules that don’t work, and helps clients to move towards living a valued life, even in the presence of anxiety.
Experiential avoidance is a core component of anxiety disorders, contributing to a cycle of suffering, restricted lives, and reduced well-being. By reducing this avoidance and embracing acceptance and willingness, individuals can experience a higher quality of life, with increased psychological flexibility, more opportunities, and a greater sense of meaning and purpose.
ACT recognizes that psychological suffering is often caused by experiential avoidance, which is the attempt to avoid unwanted thoughts, feelings, memories, and sensations. ACT aims to break this cycle.
Creative Hopelessness: ACT challenges the client’s past attempts to control anxiety, often through creative hopelessness exercises, to help them see the futility of these efforts.
The Havening Techniques are a powerful tool for healing and personal growth. By utilising the body’s electrochemical system and the power of touch, Havening can help individuals release the grip of past traumas, manage their emotions more effectively and create a more positive future. It is easy to learn, gentle, and can be used by both professionals and lay people to help reduce suffering and enhance well-being.
It’s important to be compassionate with yourself during this process. Choose one or two techniques that resonate with you and begin to implement them. If you find self-help approaches difficult, reach out to a professional for support, recognising that seeking help is an act of compassion.
Trauma can significantly contribute to depression by disrupting the brain’s ability to regulate emotions. Addressing trauma, whether through self-help methods, or with a professional, allows for emotional regulation and a reduction in depressive symptoms. New approaches such as Havening and ACT can offer specific techniques and philosophies which help clients resolve trauma. Self-compassion, mindfulness, and emotional regulation are also helpful strategies in dealing with the impact of trauma.
Seeking support for anxiety through talking therapies can be a useful method to help reduce distress, understand the roots of anxiety and develop healthier coping mechanisms. These therapies work by allowing people to talk with a professional who has experience in understanding and resolving these types of issues. Other techniques like mindfulness, acceptance and boundary setting can help with managing anxiety. Medication can also help to relieve symptoms, but doesn’t address the root causes of anxiety. The most important factor in managing anxiety is a person’s own willingness to engage with therapy or other helpful techniques.
A stress reduction coach provides tailored guidance to help individuals manage stress by understanding their triggers and developing practical strategies. This approach focuses on active engagement, self-awareness, and personal empowerment. People may choose to work with a coach because it offers a personalised approach, provides practical tools, and prioritizes future-focused action, setting it apart from other methods. Coaching helps people to build resilience and find a new way of relating to their stressful life events by managing their emotional responses.
The increasing popularity of depression coaching may stem from its action-oriented, personalized, and future-focused approach. Unlike more traditional approaches, coaching prioritizes building on strengths and empowering people to take an active role in creating change. People are increasingly choosing depression coaching because it provides them with a practical set of tools to move forward and create a more meaningful life. This type of support can offer an alternative to traditional therapy that some individuals find more empowering, accessible and in tune with their needs.
Nervousness is a natural human response triggered by the body’s stress response to perceived threats and future-oriented anxieties. Negative thought patterns and a lack of control can contribute to feelings of nervousness. Several strategies can help to manage nervousness, such as mindfulness, reframing negative thoughts, focusing on solutions and self-compassion. Other techniques that are helpful are physical activity, sleep and gradually exposing oneself to feared situations.
While traditional counselling can provide a base for managing anxiety, more modern approaches such as Acceptance and Commitment Therapy (ACT), Neuro-Linguistic Programming (NLP), and mindfulness-based approaches, offer different perspectives, practical tools and a new approach to managing and reducing anxiety. These methods focus on accepting difficult thoughts and feelings, living in alignment with one’s values and using specific techniques to make new changes and choices. These approaches are often chosen for their focus on present and future experiences, an emphasis on personal values and their empowering, practical tools.
Cortisol is a stress hormone that prepares the body for “fight or flight”, and while a short-term release is healthy, prolonged high levels can be harmful to physical and mental health. Reducing cortisol levels is essential for well-being. Strategies such as conscious breathing, mindfulness, exercise, and cultivating positive emotions are effective tools for managing stress and restoring balance. Many of these techniques can provide immediate relief, and consistency is key for lasting benefits.