Counselor Toolbox Podcast with DocSnipes

1043-9 Powerful Tips for Rewiring an Anxious Brain_ Neuroplasticity Secrets

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Understanding Anxiety and the Stress Response

  • Anxiety is a natural emotional reaction, often triggered by physical and cognitive stressors.
  • It activates the body's HPA axis (Hypothalamic-Pituitary-Adrenal axis), leading to physical reactions like increased heart rate, rapid breathing, and digestive issues.

    • Emotional Reasoning

    • Anxiety may arise from incorrect beliefs about danger, even when no real threat exists.
    • Emotional reasoning leads people to act as though their anxious feelings are facts.

      • The Brain’s Bias Toward Threats

      • The brain often prioritizes memories of negative or threatening experiences to keep us safe, causing anxiety when facing similar situations.
      • Prior bad experiences with things like aggressive dogs or natural disasters can heighten anxiety in future similar scenarios.

        • Mindfulness as a Rewiring Tool

        • Practicing mindfulness encourages individuals to focus on the present moment, reducing the brain's reliance on past fears and automatic responses.
        • Becoming aware of physical, cognitive, and emotional anxiety triggers allows for better emotional regulation.

          • Sleep and Anxiety

          • Lack of sleep increases the activity of the HPA axis, making it harder to manage stress and anxiety.
          • Good sleep hygiene is essential for maintaining mental and emotional balance.

            • Physical Sensations and Anxiety

            • Bodily sensations like pain or low blood sugar can mimic or trigger anxiety responses, creating a feedback loop of stress and discomfort.

            Nutrition and Anxiety

            • Blood sugar fluctuations, often caused by poor diet, can worsen anxiety.
            • Maintaining stable blood sugar through balanced nutrition can help manage anxious feelings.

              • Distress Tolerance Techniques

              • Tools like slow breathing, guided imagery, and physical activity help calm the stress response and regain emotional control.
              • Cognitive-behavioral strategies such as reframing anxious thoughts are effective for reducing anxiety.

                Rewriting Core Beliefs

                • Writing down and challenging negative thoughts helps rewire the brain.
                • Identifying cognitive distortions like all-or-nothing thinking, magnification, and personalization can improve emotional resilience.


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                  Counselor Toolbox Podcast with DocSnipesBy Dr. Dawn-Elise Snipes
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