Acceptance

When Is Good Enough, Good Enough?

John Nolan
26th August 20194th March 2025

I’m sure you have received the message many times that everything you do should be done to the best of your ability. This just does not make sense! This strategy is highly costly in terms of the effort required, and means that overall you’ll get far less done. Take Joe. Joe is a skilled engineer… Read More »When Is Good Enough, Good Enough?

Being Kind Is Good For You

John Nolan
27th May 20194th March 2025

We need to talk about happiness. Happiness is something that often gets overlooked, especially amongst some professionals and the business community. However we know this much: folks who report higher levels of happiness also tend to be more resilient, creative and productive, whilst at the same time having lower levels of stress and anxiety. Happier… Read More »Being Kind Is Good For You

The Amygdala’s Role in Anxiety1st June 2025
The amygdala, part of the brain's limbic system, is a crucial structure for anxiety. It acts as a rapid threat detector, triggering the stress response and fight-or-flight reaction. The amygdala forms emotional memories based on associations, causing triggers to elicit anxiety. It is involved in various anxiety disorders and trauma responses. Although it can override the thinking brain, the amygdala learns from experience and can be rewired through exposure, relaxation, breathing techniques, exercise, sleep, and mindfulness, allowing for more effective anxiety management.
How to Stop Anxiety’s Grip31st May 2025
Stopping the disabling effects of anxiety, while acknowledging its natural presence, is achievable through various self-help methods and, when needed, professional support. Key self-help strategies include employing physiological techniques like deep breathing and relaxation to calm the body, and engaging in exercise. Mental approaches involve using mindfulness to manage focus, questioning anxious thoughts, and employing distraction. Behaviourally, actively facing fears through methods like graded exposure and stopping avoidance behaviours are crucial. Lifestyle changes, such as improving sleep and diet and reducing stressors, contribute to resilience. Tracking anxiety patterns through journaling and focusing on progress and strengths also aids in the process. For severe, complex, or persistent anxiety that doesn't improve with self-help, seeking professional help from qualified practitioners is a valuable and courageous step towards regaining control and significantly stopping anxiety's negative impact on life.
Choosing the Right Path with Havening for Anxiety30th May 2025
Understanding when and how to use Havening for anxiety involves considering the nature of the anxiety and the goals of intervention. Havening is described as a method that can depotentiate traumatically encoded experiences in the amygdala. The amygdala is a brain region involved in processing emotional… Read More »Choosing the Right Path with Havening for Anxiety
Amygdala-Based Anxiety28th May 2025
Amygdala-based anxiety originates in the amygdala, an ancient brain structure focused on protection. It operates rapidly and without conscious awareness, triggering the physical stress response and causing symptoms that can feel sudden and illogical. It is often driven by emotional memories and learned associations, which may not be consciously accessible. It can be distinguished from cortex-based anxiety by its typically unexplained nature, the onset of physical symptoms as a primary sign, and the reduced ability to use logic during intense episodes.
The Amygdala and Anxiety27th May 2025
The recommended approach to begin rewiring the brain to reduce anxiety is to first focus on calming the amygdala using relaxation, sleep, and exercise to reduce sympathetic nervous system activation. Then, identify triggers interfering with life goals and use exposure exercises to modify the amygdala's response. Practice is essential, as the amygdala learns through experience; some anxiety during exposure is necessary for new connections to form.