Taming Your Amygdala: Brain-Based Strategies to Quiet the Anxious Brain

by Catherine Pittman

Overview

A chronic sense of unease. Nagging what-ifs. Worry about what other people think. Paralyzing phobias. Full-blown panic attacks. Anxiety shows up in a lot of different ways and can permeate every aspect of your life. The good news is that although it can feel confusing and overwhelming-as if things will never get better-it is possible to retrain your brain and put yourself back in the driver's seat. In Taming Your Amygdala, clinical psychologist Dr. Catherine Pittman offers scientific insight, clear explanations, and simple brain-based strategies to help you overcome excessive worry, anxiety, and fear. Based on the principles of neuroscience and cognitive behavioral therapy, the tools in this workbook will teach you the "language of the amygdala" so you can: Understand how and why your brain gets "hijacked" by anxiety and fear, Identify and cope with anxiety triggers and stuck points, Develop new, adaptive coping skills to prevent and reduce anxious thoughts and feelings, Live your life to the fullest, breaking free of the limits of chronic anxiety, paralyzing worry, or debilitating panic

Product Details

ISBN-13:	9781683735083
Publisher:	PESI Publishing, Inc.
Publication date:	05/31/2022
Pages:	168
Product dimensions:	7.00(w) x 9.94(h) x 0.37(d)

About the Author

Catherine M. Pittman, PhD, HSPP, has treated anxiety-based disorders in clinical practice for over 30 years. With a background in cognitive behavioral therapy, neuropsychology, and fear-conditioning research, she is a sought-after national speaker and trainer on the topics of fear, anxiety, and panic. She is also author of the popular book Rewire Your Anxious Brain: How to Use the Neuroscience of Tear to End Anxiety, Panic, and Worry. Dr. Pittman is a member of the Public Education Committee of the Anxiety and Depression Association of America, and a professor of psychology at Saint Mary's College, Notre Dame, IN.

Table of Contents

Acknowledgments ix

Chapter 1 Understanding Anxiety 1

Rating Your Anxiety 2

Chapter 2 Meet Your Amygdala 9

Is Every Amygdala the Same? 10

How Can I Have More Influence Over My Amygdala? 11

Chapter 3 Goal Setting: The First Step to Taking Your Life Back 13

Impact of Anxiety on Your Daily Life 13

Impact of Anxiety on Your Relationships 16

Impact of Anxiety on Your Work or Career 21

Taking Back Control of Your Life from Your Amygdala 23

Chapter 4 The Two Pathways to Anxiety in the Brain 27

The Role of the Cortex and Thalamus 27

The Amygdala Pathway 29

The Cortex Pathway 30

Both Pathways in Action 31

Chapter 5 The Language of the Amygdala 35

How the Amygdala Communicates to You 35

Examining Your Own Defense Response 40

How You Can Communicate with Your Amygdala 46

Chapter 6 How to Calm the Amygdala 49

Deep Breathing 49

Relaxation through Imagery 53

Progressive Muscle Relaxation 56

When to Use These Calming Techniques in Your Daily Life 59

Chapter 7 How Sleep Influences Your Amygdala 61

What Kind of Sleep Keeps the Amygdala Calm? 62

Healthy Sleep Checklists 63

What About Sleep Aids? 69

Getting Healthy Sleep 70

Chapter 8 How Exercise and Diet Can Affect Your Amygdala 73

How Does Exercise Influence Your Amygdala? 73

How Does Your Diet Influence Your Amygdala? 77

Chapter 9 How Your Amygdala Creates Triggers 83

Understanding Triggers 84

Diagramming Triggers 88

Identifying Triggers That Block Your Goals 95

Chapter 10 Teaching the Amygdala through Exposure 99

Selecting a Trigger to Begin With 101

Teaching the Amygdala That a Trigger Is Safe 102

Exposure Guidelines 106

Chapter 11 How Your Cortex Can Activate Your Amygdala 113

Cortex Influences on Amygdala Activation 114

Does Your Anxiety Often Start in the Cortex? 117

Cognitive Therapy and the Cortex 117

Interpretations in the Cortex 118

The Anxiety Channel 120

How Does the Amygdala Affect the Cortex? 121

Making Changes in Your Cortex 121

Chapter 12 Identifying Thoughts That Activate the Amygdala 125

Assessing Your Own Patterns of Thinking 126

Tracking Amygdala-Activating Thoughts 133

Combating Amygdala-Activating Thoughts 137

Chapter 13 How to Use Worry Correctly 141

The Evolution of Worry 141

Assessing Your Worry 142

Getting Your Worries Under Control 144

Conclusion Taking Back Your Life 149

References 151