Overcoming Anxiety
Anxiety can feel all-consuming, showing up as racing thoughts, physical tension, and an overwhelming sense of unease. It’s no surprise that for many, traditional approaches to managing anxiety—such as therapy and medication—don’t always address the full picture. That’s where brain retraining and nervous system regulation come in, offering a powerful way to create lasting change by addressing the root causes of anxiety in the brain and body.
In this post, we’ll explore how these tools work and provide practical steps you can use to support your journey toward calm and balance.
Understanding the Brain’s Role in Anxiety
Anxiety often stems from patterns of overactivation in the brain and nervous system. When we experience stress, our brain’s fear center, the amygdala, goes into overdrive. This triggers the body’s “fight, flight, or freeze” response, keeping us stuck in a state of hypervigilance or overwhelm.
Over time, this cycle can become ingrained, creating a “neuroplastic loop” where the brain wires itself to respond to stressors with anxiety—even when the threat has passed. The good news is that because of neuroplasticity (the brain’s ability to rewire itself), we can retrain these patterns and create new pathways for calm and resilience.
What is Brain Retraining?
Brain retraining involves consciously creating new, healthier thought and behavioral patterns to replace old, anxiety-inducing ones. It works by “teaching” your brain that it no longer needs to stay stuck in survival mode.
Through repetition, visualization, and mindfulness, brain retraining helps reduce the amygdala’s overactivation and strengthen connections in the prefrontal cortex—the part of the brain responsible for logic, decision-making, and emotional regulation.
The Role of Nervous System Regulation
The nervous system plays a central role in how we experience and respond to anxiety. When the nervous system is dysregulated, we might feel trapped in a cycle of stress, panic, or avoidance. Nervous system regulation involves calming the body’s stress response and restoring balance between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) systems.
When combined with brain retraining, nervous system regulation helps to create a state of safety in the body, making it easier to break free from anxiety loops.
How to Use Brain Retraining for Anxiety
1. Identify Negative Thought Patterns:
• Notice recurring thoughts that fuel your anxiety, such as “I’m not safe” or “I can’t handle this.”
• Write them down to bring awareness to these patterns.
2. Replace with Positive Visualizations:
• Create affirmations or visualizations that counteract the negative patterns.
• For example, if you fear public speaking, visualize yourself speaking calmly and confidently in front of an audience.
3. Use Gratitude to Rewire Thinking:
• Practice daily gratitude to shift your brain’s focus from fear to positivity.
• Write three things you’re grateful for each day to reinforce a sense of safety and abundance.
4. Repetition is Key:
• The brain learns through repetition, so practice your visualizations and affirmations daily.
• Over time, these new patterns will become second nature.
How to Regulate Your Nervous System
1. Practice Deep Breathing:
• Deep, slow breaths signal to your body that you’re safe. Try box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
2. Engage in Somatic Practices:
• Activities like yoga, tai chi, or even shaking out your limbs can help release stored tension and calm the nervous system.
3. Use Grounding Techniques:
• Ground yourself in the present moment by engaging your senses. For example, name 5 things you see, 4 things you hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste.
4. Prioritize Rest and Sleep:
• A dysregulated nervous system thrives on exhaustion, so prioritize good sleep hygiene and schedule breaks throughout your day.
5. Build a Routine of Safety:
• Consistency in your day (e.g., eating at the same time or having a bedtime ritual) helps your nervous system know what to expect and stay calm.
Integrating Brain Retraining and Nervous System Regulation
Together, brain retraining and nervous system regulation create a powerful synergy. By calming the body through regulation techniques and rewiring the brain with positive thoughts and imagery, you can transform your relationship with anxiety.
Here’s how to combine the two:
1. Start your day with a grounding practice, like deep breathing or meditation.
2. Practice brain retraining through visualization or affirmations.
3. When anxiety arises, regulate your nervous system first to restore calm. Then, reframe anxious thoughts into empowering ones.
4. End your day with gratitude journaling and a calming bedtime routine.
Final Thoughts
Anxiety doesn’t have to define your life. By harnessing the brain’s neuroplasticity and learning to regulate your nervous system, you can create a foundation for calm, resilience, and thriving. Start small, stay consistent, and celebrate your progress along the way.
If you’re ready to explore brain retraining and nervous system regulation further, feel free to reach out. Together, we can move from surviving to thriving.
