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Anxiety Part II: Tools for the Anxious Brain

Our fixed mindset or old programming that our culture and family of origin gave us seems to easily rob us of the now.

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Anxiety Disorders

Anxiety disorders manifest in different ways, and are often diagnostically distinct

  • Generalized Anxiety Disorder (GAD) is a chronic state of severe worry and tension.

  • Panic disorder (PD) refers to sudden and repeated panic attacks—episodes of intense fear and discomfort that peak within a few minutes without a trigger.

  • Agoraphobia (AG) is fear of feeling trapped and avoid places or situations that might cause you to panic and make you feel helpless or embarrassed.

  • Specific Phobia (SP) is fear related to exposure to specific objects or situation and avoidance of it.

Fear of the Future…?

​Anxiety

  • Severe Emotional Distress/Pain

  • Linger

  • Physical Body

  • Mental Imagery

  • Less Problem Solving

  • Negative Mental Imagery

  • Not Controllable

  • Blocking Progress

  • Perfectionism

  • Personal Functioning is Impaired

  • Ruminate (Playing the Scene Over n Over)

​Worry

  • Normal

  • Mild Distress

  • Temporary

  • Verbal

  • Thoughts/Mind

  • A Given Situation with Solution

  • Controllable

5 C's of the Brain

Visual perspective: difference between a panic attack and anxiety

  • Clarity

  • Connection

  • Control

  • Closure

  • Celebration

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Avoidance = Fuel for the Fire

  • Whether in the short or long term, anxiety feelings, fearful thoughts, and protective, “safety” behaviors work together to keep our anxiety “fire” burning. Each feeds off the others, and any one of these can act as the “match” to get the fire started.

  • Work on thoughts and behaviors to help extinguish the fire as much as possible. To reduce the “fuel” that feeds anxiety, you have to tolerate that it is there in the first place, rather that avoid it.

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Rewire what fires

  • "Neuroplasticity" refers to your brain's ability to restructure or rewire itself when it recognizes the need for adaption. In other words, it can continue developing and changing throughout life.

  • The amygdala acts as a primal response, and oftentimes, when this part of the brain processes "fear circuit". You may not even understand why you are afraind. By comparison, the cortex is the center of "worry".

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Gray and White Matter(s)

Improve

  • Language

  • Attention

  • Memory

  • Emotions

  • Motor Skills

  • Problem-solving and creative thinking skills

  • Improved vocabulary

  • Greater reading comprehension

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By

  • Exercise

  • Sleep

  • Grounding/Nature

  • Art/Music

  • Love what you hate

  • Mindfulness

  • Meditation

  • 10 Min distractions

  • Improving your diet

Decrease in the gray matter of the hippocampus, which is a part of the brain linked to episodic memory and orientation. A low amount of gray matter in this brain area is related to Alzheimer's disease, depression, post-traumatic stress
disorder, motor skills, memory, etc.

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http://www.freemindfulness.org/download

​

http://www.livingwell.org.au/mindfulness-exercises-3/8-mindfulness-of-thoughts/

Use your wise mind

When we FEEL one thing and THINK the same, we are using are Wise Mind

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Emotional cycle handout

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5. Practice

  • EMOTIONAL REGULATION

    • USE LOGIC AND EMOTION= WISE MIND

  • NEW SKILLS AND PRACTICE 10 MIN DISTRACTION

    • MIND-DUMP, CALL SOMEONE, WALK, BREATH, ETC.

  • VULNERABILITY

    • USING COURAGE, CREATIVITY, CONNECTION &
      COMPASSION

    • WHOLEHEARTED LIVING

  • HIGHER PURPOSE

    • KNOW WHAT YOUR HIGHER PURPOSE IS!

  • WILLINGNESS/OPENNESS

    • REPAIR AND START OVER, DO YOUR BEST

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10 Min Examples - STOPP

  • STOP – WHEN YOU FEEL YOUR EMOTIONS ARE
    TAKING CONTROL, DON’T ACT!

  • TAKE A STEP BACK – DETACH FROM THE
    SITUATION

  • OBSERVE – GATHER INFORMATION ABOUT WHAT
    IS GOING ON AND DO YOU BEST TO STAY
    FACTUAL

  • PROCEED MINDFULLY – EVALUATE THE MOST
    EFFECTIVE OPTION TO TAKE, GIVEN YOUR
    GOALS, AND FINALLY FOLLOWING THAT OPTION

  • PRACTICE

What are TIPP Skills?

TEMPERATURE- (USING COLD)

INTENSE AEROBIC EXERCISE

PACED BREATHING

PAIRED MUSCLE RELAXATION

When do you use intense exercise?

  • YOU ARE AGITATED/ANGRY/ANXIOUS

  • YOUR RUMINATING THOUGHTS JUST WON’T STOP

  • YOU WANT TO BRING UP YOUR MOOD

  • YOU WANT TO HAVE MORE EFFECTIVE COMMUNICATION

  • YOU WANT TO INCREASE WILLINGNESS TO PROBLEM-SOLVE SITUATIONS (VERSUS AVOIDANCE)

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How to use Pros and Cons

  1. DESCRIBE THE CRISIS BEHAVIOR

  2. EXAMINE THE ADVANTAGES AND DISADVANTAGES OF THE BEHAVIOR

  3. CONSIDER BOTH SHORT-TERM AND LONG-TERM CONSEQUENCES

  4. REHEARSE PROS AND CONS MULTIPLE TIMES

  5. REVIEW EARLIER PROS AND CONS WHEN A CRISIS URGE STRIKES

  6. SAY NO! TO CRISIS URGES

Improve the Moment & Sooth the Soul

IMAGERY

MEANING

PRAYER (MEDITATION, CONTEMPLATION)

RELAXING ACTIONS

ONE THING IN THE
MOMENT

VACATION

ENCOURAGEMENT

Mindfulness Coping

The focus on what’s right in front of you, turning to your physical sensations with full awareness. Letting go of thoughts of the past or future without judgment.

  • 2-10 Minute Distraction to Break the Urge

    • Pause throughout the day with present mindfulness, walking, eating, imagery, or body scan

  • Ways to Calm the Autonomic (Sympathetic) Nervous System

    • Four Square Breathing

    • Trace or Color or Record Feelings

    • Focus Point (hold a pen 6 inches from eyes)

    • Call Someone

    • Room Scan and Use 5 senses (point out what you see etc.)

    • Worry Bag (to take with you places)

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http://www.freemindfulness.org/download

​

http://www.livingwell.org.au/mindfulness-exercises-3/8-mindfulness-of-thoughts/

Known Supplements for Reducing Symptoms of Anxiety

  • MAGNESIUM GLYCINATE (400 MG 2X A
    DAY)

  • MAGNESIUM CITRATE (400 MG) OR CALM
    POWER

  • D3 1,000-5,000 IUS DAILY

  • ZINC

  • OMEGA 3 EPA (VIT A)

  • SAM-E (400-1600 MG) FOR DEPRESSION

  • LAVENDER (ANTISEPTIC FUNCTION)

  • CHAMOMILE (200-1500 MG)

  • MILK THISTLE (ANTI-DEPRESSANT/OCD)

  • B-VITAMINS

  • FOLIC ACID

  • ASHWAGANDHA

  • KAVA KAVA (WORKS THROUGH GABA)

  • AMINO ACIDS

  • 5 HTP

  • L-TYROSINE

  • L-THEANINE (100 MG 1-4 CAPS AND FOR
    SLEEP)

  • GABA

  • TRIPHALA (GUT HEALTH)

  • TRYPTOPHAN

Medications

  • Selective serotonin reuptake inhibitors (SSRIs) are a class of drugs that are typically used as antidepressants in the treatment of major depressive disorder and anxiety disorders.

  • SSRIs function by increasing the extracellular level of the neurotransmitter serotonin by limiting its reabsorption (reuptake) into the presynaptic cell, increasing the level of serotonin in the synaptic cleft available to bind to the postsynaptic receptor.

  • They have varying degrees of selectivity for the other monoamine transporters, with pure SSRIs having only weak affinity for the norepinephrine and dopamine transporters.

  • Studies question the efficacy of treating anxiety with an antidepressant. Doctors often prescribe antidepressants, such as paroxetine (Paxil), fluvoxamine (Luvox), or sertraline (Zoloft), for the treatment of anxiety

  • SSRIs can be helpful for depression, panic disorder, social anxiety, obsessive compulsive disorder, generalized anxiety and PTSD

​

https://www.anxieties.com/156/selective-serotonin-reuptake-inhibitors-ssris

Watch for..

  • Excessive crying or irritation in younger children

  • Returning to behaviors they have outgrown (for example, toileting accidents or bedwetting)

  • Excessive worry or sadness

  • Unhealthy eating or sleeping habits

  • Irritability and “acting out” behaviors in teens

  • Poor school performance or avoiding school

  • Difficulty with attention and concentration

  • Avoidance of activities enjoyed in the past

  • Unexplained headaches or body pain

  • Use of alcohol, tobacco, or other drugs

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Coping Skills Check List

  • MINDFULNESS FOCUS ON THE PRESENT

  • SELF-TALK

  • RELAXATION TECHNIQUES (BREATH)

  • HEALTHY QUICK STRESS RELIEVERS (CALL)

  • TIME–OUT 10 MINUTES TO 24 HOURS

  • HUMOR

  • THOUGHT STOPPING

  • CONFLICT NEGOTIATION

  • PROBLEM SOLVING

  • CHALLENGE NEGATIVE THINKING

  • CHOOSING ASSERTIVENESS VS. AGGRESSION

  • LEAVE SHAME AND JUDGEMENT

  • BALANCE –PHYSICAL, MENTAL, SOCIAL,
    EMOTIONAL/SPIRITUAL

  • MINDFULNESS

  • LOGIC AND EMOTION TOGETHER (WISE-MIND)

  • CREATE A MENTAL “SAFE SPACE”

  • REDUCE CAFFEINE AND/OR ALCOHOL/DRUG USE

  • CONNECTION

  • REDUCE THINKING ERRORS

  • CLEAN UP YOUR ENVIRONMENT

  • CREATE A REWARD SYSTEM

  • MINI VACATIONS

  • BURNOUT PREVENTION

References

  • BRADSHAW (1988). HEALING THE SHAME THAT BINDS US

  • BROWN (2012). THE GIFTS OF IMPERFECT PARENTING. AUDIBLE

  • BROWN (2015). RISING STRONG: HOW THE ABILITY TO RESET TRANSFORMS THE WAY WE LIVE, LOVE, PARENT, AND LEAD

  • DWECK, C. S. (2016). MINDSET: THE NEW PSYCHOLOGY OF SUCCESS.

  • GOLEMAN (1995). EMOTIONAL INTELLIGENCE: WHY IT CAN MATTER MORE THAN IQ. NEW YORK: BANTAM BOOKS.

  • GOLEMAN (2006). SOCIAL INTELLIGENCE: THE NEW SCIENCE OF SOCIAL RELATIONSHIPS. BANTAM BOOKS.

  • GOTTMAN, J. M. & DECLAIR, J. (1997). RAISING AN EMOTIONALLY INTELLIGENT CHILD. NEW YORK: SIMON & SCHUSTER.

  • HANSON, R., & MENDIUS, R. (2009). BUDDHA'S BRAIN: THE PRACTICAL NEUROSCIENCE OF HAPPINESS, LOVE &
    WISDOM. OAKLAND, CA: NEW HARBINGER PUBLICATIONS.

  • FRANKL, V. E. (1984). MAN'S SEARCH FOR MEANING: AN INTRODUCTION TO LOGOTHERAPY. NEW YORK: SIMON &
    SCHUSTER.

  • PITTMAN, C. M., & KARLE, E. M. (2015). REWIRE YOUR ANXIOUS BRAIN: HOW TO USE THE NEUROSCIENCE OF FEAR TO
    END ANXIETY, PANIC, & WORRY.

  • SIEGEL, D. J., & PAYNE BRYSON, T. (2011). THE WHOLE-BRAIN CHILD: 12 REVOLUTIONARY STRATEGIES TO NURTURE YOUR
    CHILD'S DEVELOPING MIND. BANTAM BOOKS.

  • SOLIN, & KRESS.(2017) DON’T LET YOUR EMOTIONS RUN YOUR LIFE FOR KIDS. 37 ACTIVATES FOR KIDS

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