In this 31-minute video, I teach you the fastest way to calm yourself down from an anxiety (or panic) attack by cleverly tricking your brain and body into reversing from its erroneously triggered sympathetic nervous system response rapidly back to the parasympathetic (rest & digest) central nervous system response that is more appropriate. Then, we explore how you might retrain your brain’s amygdala so those erroneous responses stop happening… ERP.
Goal of video
In this video I will be showing you how to calm yourself down and begin the process of retraining the parts of your brain that have been ‘conditioned’ to be fearful. We then begin the process of learning and using Exposure Therapy in sensible and effective ways.
Key messages
Learning this process is VERY IMPORTANT!!!! It will calm you down.
Most mental health issues are more about problems with living rather than a disease of the mind.
Once the brain has learned a fearful response, it never bothers to check to see if it is true; it just fires it off when a similar event/thought arises before you have had time to think about it. Plus, thinking does not change that program it just further reinforces that fear.
Step 1 – A trigger arises
Step 2 – Amygdala looks in safe/unsafe database
Step 3 – If safe, nice feeling, If unsafe, fear response
Step 4 – Consciously exam why we reacted that way…
We have to make sure the right responses are in the right database. Fear responses can be programmed out of the brain with repetition of the right process and mental images whilst remaining calm.
Remember the amygdala takes a rapid look in the unsafe database and is looking for patterns rather than truths, so if the amygdala is programmed to fear snakes, a hose pipe or twig may easily be mistaken for the shape of a snake and erroneously fire off.
The PATTERN MATCHING as an aspect of fear must be acknowledged and dissolved by ERP (Exposure and Response Therapy), as discussed in videos 15, 17, 20 and 25.
The Role of the Amygdala and Pattern Matching in Anxiety Responses, and Retraining for Calmness
The amygdala, a small almond-shaped structure in the brain, plays a critical role in anxiety responses. It is a central hub for processing emotions, particularly fear and threat detection. By analysing patterns and comparing them to past experiences, the amygdala determines whether a situation is safe or dangerous. However, this pattern-matching function can sometimes misfire, leading to unnecessary anxiety. The good news is that the amygdala is adaptable and can be retrained, allowing individuals to develop a calmer response to perceived threats.
The Amygdala’s Role in Anxiety Responses
The amygdala is a key player in the brain’s “fight, flight, or freeze” response, which is activated when a threat is perceived. This process is highly efficient and operates largely on autopilot. It enables the body to react quickly to danger without requiring conscious thought. For instance, if you see a snake on a trail, your amygdala triggers a cascade of physiological changes—your heart races, muscles tense, and adrenaline surges—preparing you to escape or confront the danger.
This system relies heavily on pattern recognition. The amygdala scans the environment for sensory inputs (sights, sounds, smells) that resemble previous threats. If a pattern matches a stored memory of danger, the amygdala activates the fear response, even if the current situation is only loosely related to the original threat. This is a survival mechanism designed to err on the side of caution.
Pattern Matching and Anxiety
While the amygdala’s pattern-matching abilities are essential for survival, they can also contribute to anxiety. In many cases, the patterns it recognises are not accurate representations of actual danger. For example, someone who experienced trauma in a crowded place might feel anxious in any situation involving crowds, even if the current environment is safe. The amygdala is not discerning—it generalises patterns to avoid missing potential threats.
This overgeneralisation is at the root of many anxiety disorders. The amygdala becomes hypervigilant, scanning for even the slightest resemblance to past dangers. It may interpret harmless stimuli, such as a loud noise or a critical comment, as threats. This can lead to chronic activation of the fear response, causing persistent feelings of unease, panic, or dread.
Retraining the Amygdala
Although the amygdala operates automatically, it is not immutable. It can be retrained through conscious efforts and specific practices. Retraining involves creating new associations and reducing the intensity of the amygdala’s responses to perceived threats. This process requires patience and consistency, as the brain needs time to unlearn old patterns and adopt new ones.
Exposure Therapy
One effective method for retraining the amygdala is exposure therapy, which involves gradually confronting the feared stimuli in a controlled and safe environment. By repeatedly experiencing the situation without adverse consequences, the amygdala learns that the trigger is not inherently dangerous. Over time, the fear response diminishes as the brain updates its pattern-matching system.
Mindfulness and Relaxation Techniques
Mindfulness practices, such as meditation and deep breathing, can also help retrain the amygdala. These techniques reduce the activation of the fear response by calming the nervous system. Regular mindfulness practice encourages the brain to form new neural pathways associated with relaxation and safety, making it less likely for the amygdala to overreact to non-threatening stimuli.
Cognitive Reframing
Challenging and reframing negative thought patterns can influence the amygdala’s responses. By consciously questioning the validity of perceived threats and replacing catastrophic thinking with more balanced perspectives, individuals can weaken the amygdala’s association between specific triggers and fear. This cognitive effort signals to the brain that the situation is not as dangerous as initially perceived.
Positive Experiences and Reward
Engaging in activities that bring joy and a sense of safety can also help retrain the amygdala. Positive experiences create new memories and associations, counteracting the fear-based patterns stored in the brain. Rewarding calm responses reinforces the brain’s preference for these states over anxiety.
Long-Term Benefits of Amygdala Retraining
Retraining the amygdala has far-reaching benefits. It not only reduces anxiety symptoms but also improves overall emotional resilience. A calmer amygdala allows the prefrontal cortex—the brain’s rational and decision-making center—to play a more active role in assessing situations. This balance helps individuals respond thoughtfully rather than react impulsively to stressors.
Over time, as the amygdala becomes less hypervigilant, individuals experience a greater sense of calm and control. The physiological symptoms of anxiety, such as rapid heart rate and shallow breathing, decrease, and the body learns to maintain a state of relaxation even in challenging situations.
Conclusion
The amygdala’s role in anxiety responses is both critical and adaptable. Its reliance on pattern matching ensures rapid reactions to potential threats, but it can also lead to overgeneralisation and unnecessary fear. By retraining the amygdala through exposure, mindfulness, cognitive reframing, and positive experiences, individuals can reshape their anxiety responses. This process empowers the brain to distinguish between real and perceived threats, fostering a state of calm and improving overall mental well-being.
This course teaches you how to retrain your amygdala into new more calmer responses.