Rewiring the Anxious Brain - Neuroplasticity and the Anxiety Cycle(Anxiety Skills #21)

Escape." So that's going to make you very

anxious

, and when we say, "I'm going to do this unless I get

anxious

," we're simply inviting

anxiety

to make all of our decisions for us. So when it comes to exposure, you choose an easier activity to start with and then continue with it and control yourself for a certain period of time, or until your

anxiety

reduces by half during the exposure Now, as you face it and practice it, I wish. Grounding and self-regulation activities, this body approach to reducing anxiety can be helpful, but the most important part is to sit with the anxiety for a short time until it subsides or at least for a specific period of time Step Three: Worry. and see if you survive.

So, using the dog example, start repeatedly imagining yourself interacting with a dog and exercising for ten minutes until this activity doesn't make you too anxious and then you might want to work with a dog. friend who has a dog to put up nest steps so you can see a dog through a window and stay there and sit with him and breathe with him and allow yourself to relax and do this every day for ten minutes until your anxiety subsides . And then you practice being in the same room with a small dog on a leash, and maybe touching a small dog on a leash and then petting a small dog on a leash, and eventually moving on to a larger dog and leaving after That, Eventually you will get to the point where you can go to the dog park and sit and stay there for thirty minutes.

It's okay if you feel anxious. It's okay if you feel uncomfortable, sweating, shaking or whatever, but keep at it. Your

brain

quickly learns, "That's great, most dogs are safe, you're fine." And you will worry less. Now, you can do some physiological grounding activities while you are in the midst of your anxiety, but don't use those activities as another way to avoid anxiety. Use them as a way to exercise desire. This desire to feel what you feel and accept it as normal, natural and healthy. Then there is a simple solution to the concern. Face your fears and you will fall.

This may seem like a leap that is too simple, too impossible, or too big, so the therapist has come up with a number of ways to break this leap down into a series of small steps, a set of

skills

you can learn to make it easier. If you want to go deeper into that, let's do it. Let's talk about the more detailed process of how we do this. Specific

skills

that help us go from avoiding anxiety to controlling it. Since I'm trying to fit a lot of information into this topic, I decided to split this video into two parts.

So check out part two to discover 10 skills you can develop to help you face your fears. Graded exposure therapy, which is what I just described, is a supported approach that has been researched and shown to help reduce anxiety and treat anxiety disorders. It does this because it literally changes the

brain

. Reconnect neural pathways and change the release of chemicals in the brain. So be sure to check out my second part with these 10 skills to help you face your fears, and if you want more detailed information on how to deal with anxiety, I have a course on Udemy that I'm doing this called Rewiring the Anxious Brain, so which you can also check this link in the description.

Now share this video, you never know who might benefit from it, thanks for watching and caring.