Taming_your_amygdala_brain-based_strategies_to_quiet_the_anxious_mindzip [VALIDATED • Method]

Use "bottom-up" strategies like progressive muscle relaxation or holding something cold (like a splash of cold water on the face) to shift your nervous system out of fight-or-flight. 3. Rewiring the Brain Over Time

It takes about six seconds for the chemicals released during an amygdala hijack to begin dissipating. Use this time to focus on something neutral or pleasant. Use this time to focus on something neutral or pleasant

Slow, deep breaths tell your brain you are safe. Extending your exhale is particularly effective at activating the vagus nerve and down-regulating the threat response. muscle tension) are survival responses

Recognizing that your physical symptoms (racing heart, muscle tension) are survival responses, not actual danger, helps you distance yourself from the anxiety. not actual danger

Regular exercise and adequate sleep are neurologically essential for reducing overall amygdala activation and improving focus.

The amygdala is the brain's "alarm system" that triggers fight-or-flight responses.