Rewire Your Anxious Brain by Pittman, Catherine M. -- Read -- Imperial Library of Trantor

Index

Acknowledgments The Pathways of Anxiety

Understanding Anxiety The Cortex and the Amygdala The Promise of Neuroplasticity Don’t Go It Alone Understanding How Anxiety Limits You in Your Life

Anxiety in the Brain

Revisiting the Two Pathways to Anxiety The Anatomy of Anxiety A Matter of Timing Brain Circuitry Summary

The Root of Anxiety: Understanding the Amygdala

The Amygdala as Protector How the Amygdala Decides What’s Dangerous Emotional Memories The Fight, Flight, or Freeze Response The Language of the Amygdala Summary

How the Cortex Creates Anxiety

Origins of Anxiety in the Cortex Cognitive Fusion Anxiety That Arises Independently from Sensory Information Anxiety That Arises from the Cortex’s Interpretations of Sensory Information Anticipation: The Gift of the Human Cortex The Final Step in the Cortex Pathway to Anxiety: The Amygdala Summary

Identifying the Basis of Your Anxiety: Amygdala, Cortex, or Both?

Where Does Your Anxiety Begin? Cortex-Based Anxiety Amygdala-Based Anxiety Summary

The Stress Response and Panic Attacks

The Stress Response The Role of the Central Nucleus of the Amygdala When Panic Attacks Don’t Freeze: Retraining the Amygdala to Resist Avoidance Summary

Reaping the Benefits of Relaxation

Relaxation Training Breathing-Focused Strategies Muscle-Focused Relaxation Strategies Imagery Meditation Relaxation as a Daily Process Summary

Understanding Triggers

Using the Language of the Amygdala Your Amygdala Knows Where to Begin Summary

Teaching Your Amygdala Through Experience

Exposure-Based Treatment The Basics of Rewiring: Activate to Generate! Designing Exposure Exercises Summary

Exercise and Sleep Tips for Calming Amygdala-Based Anxiety

Using Exercise to Cope with Anxiety Sleep: An Active Time for the Brain Summary

Thinking Patterns That Cause Anxiety

Cognitive Restructuring The Power of Interpretations Identifying How Your Own Cortex Initiates Anxiety Your Personal Profile of Anxiety-Igniting Thoughts Summary

How to Calm Your Cortex

Revisiting Cognitive Fusion Controlling Your Anxiety-Igniting Thoughts Using Coping Thoughts Replacing Thoughts (Because You Can’t Erase Them) Changing the Anxiety Channel Replacing Worry with Planning Considering Medications Attending to the Right Hemisphere Using the Power of Mindfulness Control Might Not Be the Answer Summary

Putting It All Together to Live an Anxiety-Resistant Life

Where to Start Strengthening Your Resolve Don’t Mind Your Anxiety

Resources

Cognitive Behavioral Approaches Mindfulness Approaches

References