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The Science of Anxiety: How Your Brain Reacts and Heals
- Susette Jarvis
- Jan 23
- 4 min read
Updated: Feb 24
What Happens in the Brain?
Anxiety is a natural response to stress, designed to keep us safe in dangerous situations. However, for many people, this response can become chronic and debilitating. To truly understand anxiety and its impact on our lives, we must delve into the inner workings of the brain. What exactly happens in the brain when we experience anxiety, and why does this response sometimes become overwhelming? Let’s explore the science behind anxiety.
The Amygdala: The Brain’s Alarm System
At the center of the anxiety response is the amygdala, a small, almond-shaped structure deep within the brain. The amygdala acts as the brain’s alarm system, responsible for detecting threats and triggering the body’s “fight or flight” response. When the amygdala perceives danger — whether real or imagined — it sends distress signals to other parts of the brain and body, preparing us to respond.
How It Works:
Threat Detection: The amygdala identifies potential threats based on sensory input.
Signal Activation: It signals the hypothalamus to release stress hormones like adrenaline and cortisol.
Body Response: These hormones increase heart rate, breathing rate, and blood flow to muscles, enabling quick action.
In individuals with anxiety, the amygdala tends to be overactive, leading to heightened sensitivity to perceived threats, even in safe situations.
The Prefrontal Cortex: The Rational Thinker
While the amygdala is the brain’s alarm system, the prefrontal cortex serves as its rational counterpart. Located at the front of the brain, the prefrontal cortex is responsible for decision-making, reasoning, and regulating emotions. It helps evaluate whether a perceived threat is real or exaggerated.
The Problem:
In people with anxiety, communication between the amygdala and the prefrontal cortex can become dysregulated. This imbalance means the prefrontal cortex struggles to calm the amygdala, allowing anxious thoughts and feelings to persist unchecked.
The Hippocampus: Storing Emotional Memories
The hippocampus, another key player, is involved in storing and retrieving memories, including emotional experiences. It helps the brain distinguish between past and present threats.
Anxiety’s Impact:
The hippocampus may shrink in individuals with chronic anxiety, affecting memory and increasing difficulty distinguishing between real and perceived danger.
Past traumatic experiences stored in the hippocampus can also exacerbate anxiety, as the brain may associate neutral situations with prior negative events.
The Role of Neurotransmitters
Neurotransmitters, the brain’s chemical messengers, play a significant role in anxiety. Two key neurotransmitters involved in anxiety are:
Gamma-Aminobutyric Acid (GABA): GABA is the brain’s calming neurotransmitter, helping to reduce activity in overexcited neural circuits. Low levels of GABA are often associated with anxiety disorders.
Serotonin: Serotonin regulates mood, sleep, and appetite. Imbalances in serotonin levels can contribute to anxiety, which is why selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed for anxiety disorders.
The Hypothalamus and HPA Axis: Regulating the Stress Response
The hypothalamus, pituitary gland, and adrenal glands form the hypothalamic-pituitary-adrenal (HPA) axis, which controls the body’s stress response. When the amygdala signals danger, the HPA axis springs into action, releasing cortisol, the body’s primary stress hormone.
Chronic Anxiety:
In individuals with chronic anxiety, the HPA axis can become overactive, leading to prolonged cortisol release. Excess cortisol can:
Suppress the immune system
Disrupt sleep patterns
Increase the risk of health issues like heart disease and digestive problems
Anxiety’s Physical Effects on the Brain
Chronic anxiety doesn’t just affect how we feel; it can also change the brain’s structure and function over time. Research shows:
Amygdala Enlargement: An overactive amygdala can grow larger, further heightening fear responses.
Hippocampal Shrinkage: Prolonged exposure to stress hormones can shrink the hippocampus, impairing memory and emotional regulation.
Prefrontal Cortex Impairment: Chronic anxiety can weaken the prefrontal cortex, reducing its ability to regulate the amygdala and manage rational thinking.
Breaking the Cycle: Managing Anxiety
Understanding the brain’s role in anxiety highlights the importance of effective management techniques. Strategies to reduce anxiety include:
Mindfulness and Meditation: Practices like mindfulness meditation can strengthen the prefrontal cortex, improve emotional regulation, and calm the amygdala.
Cognitive Behavioural Therapy (CBT): CBT helps reframe negative thought patterns, improving communication between the prefrontal cortex and the amygdala.
Breathing Techniques: Slow, deep breathing can activate the parasympathetic nervous system, reducing the fight-or-flight response.
Hypnosis: Hypnosis can help access the subconscious mind, enabling individuals to release underlying fears and reprogram thought patterns for calm and clarity.
Emotional Freedom Technique (EFT): EFT combines tapping on specific meridian points with verbal affirmations, helping to reduce anxiety and balance the body’s energy system.
Subliminal Messaging: Subliminal recordings use positive affirmations delivered below the conscious hearing threshold to rewire the subconscious mind, fostering a calmer and more confident mindset.
Physical Activity: Regular exercise releases endorphins, lowers cortisol levels, and supports overall brain health.
Medication: For some, medications like SSRIs or benzodiazepines can help regulate neurotransmitter imbalances and ease anxiety symptoms.
Final Thoughts
Anxiety is a complex interplay of brain structures, chemical messengers, and hormonal responses. While it is a natural and necessary survival mechanism, it can become overwhelming when dysregulated. By understanding the science behind anxiety, we can better appreciate the importance of holistic approaches to manage and heal from its effects.
If you’re struggling with anxiety, know that you’re not alone. With the right tools, support, and understanding, it is possible to regain control and find peace.
If you wish to heal from your anxiety and get the holistic tools you need to do so, consider enrolling in my online course:
"Anxiety No More: Discover Holistic Remedies to Break Free from Anxiety" - GET IT HERE
OR
Grab my E-book on Healing the Inner Child
Resources for Further Reading:
“The Anxiety and Phobia Workbook” by Edmund J. Bourne
“Rewire Your Anxious Brain” by Catherine M. Pittman and Elizabeth M. Karle
National Institute of Mental Health (NIMH) resources on anxiety disorders
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Love and light to you all 🙏🙌
SUSETTE JARVIS
DipCHP/DipC
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