Anxiety is a common mental health condition that can affect how we think, feel, and behave. It’s normal to feel anxious or worried from time to time, especially during stressful events. However, for some people, anxiety can become excessive, persistent, and disruptive to daily life. The good news is that anxiety is treatable, and there are many things you can do to start “fixing” your brain after struggles with anxiety.
What happens in the brain during anxiety?
When we feel anxious, this triggers our body’s natural “fight-or-flight” stress response. Our brains go on high alert, preparing us to respond to a threat. Here’s a quick overview of what happens:
Increased activity in the amygdala
The amygdala is the part of the brain responsible for detecting threats and triggering emotional responses like fear and anxiety. During anxiety, the amygdala becomes hyperactive. This primes the brain to be on the lookout for danger.
Changes in neurotransmitters like serotonin and dopamine
Neurotransmitters are chemical messengers in the brain. When we’re anxious, neurotransmitters like serotonin and dopamine can become imbalanced. This affects mood, focus, and emotional regulation.
Altered connections between the amygdala and prefrontal cortex
The prefrontal cortex is the part of the brain responsible for rational thinking and decision making. Anxiety disrupts connections between the prefrontal cortex and amygdala. This makes it harder to logically assess and cope with worries.
Increased cortisol levels
Cortisol is a hormone released as part of the stress response system. Elevated cortisol levels from chronic anxiety can damage and shrink parts of the brain over time.
So in summary, anxiety creates an imbalance in brain regions and neurotransmitters involved in managing emotions, thinking rationally, and coping with stress. The good news is that we can take steps to “rewire” our brains and reverse these effects.
Lifestyle changes to rebalance your brain
Making the following lifestyle adjustments can help restore equilibrium in the mind and body after struggles with anxiety:
Get regular exercise
Aerobic exercise like jogging, biking, or swimming gives the brain a boost by increasing blood flow, stimulating the growth of new brain cells, and releasing endorphins (feel-good chemicals). Aim for 30-60 minutes of exercise 3-5 times per week.
Practice relaxation techniques
Methods like deep breathing, meditation, yoga, and progressive muscle relaxation activate the parasympathetic nervous system to reverse the effects of “fight-or-flight.” Try to set aside 10-15 minutes for relaxation every day.
Get enough sleep
Not getting adequate sleep can exacerbate anxiety symptoms. Most adults need 7-9 hours per night. Maintain a regular sleep schedule, limit screen time before bed, and create a restful sleep environment.
Eat a brain-healthy diet
Boost neurotransmitters and brain cell growth by eating foods like fatty fish, berries, avocados, nuts and seeds, and dark leafy greens. Limit processed foods and refined sugars which can worsen mood and energy levels.
Professional help and treatment
For moderate to severe anxiety that disrupts daily life, seeking professional treatment is recommended in addition to lifestyle changes. Here are some of the most effective options:
Cognitive-behavioral therapy (CBT)
CBT is a targeted, goal-oriented form of talk therapy focused on changing unhelpful thinking patterns and behaviors that contribute to anxiety. It rewires the brain over time.
Exposure therapy
Also a type of CBT, exposure therapy gradually exposes you to feared situations in a safe, controlled way. This weakens connections between the trigger and anxiety response.
Acceptance and commitment therapy (ACT)
ACT teaches mindfulness and acceptance strategies to reduce struggling against anxiety. You learn psychological flexibility to live according to your values.
Medication
Antidepressants like SSRIs and SNRIs can boost serotonin and normalize brain function. Benzodiazepines provide short-term anti-anxiety relief. Beta blockers target physical anxiety symptoms.
Mindfulness-based therapies
Mindfulness practices like meditation help calm the mind and body while increasing distress tolerance and emotional regulation. It reverses anxiety-related brain changes.
Seeking the help of a mental health professional can facilitate long-lasting rewiring of brain pathways after anxiety. Lifestyle changes like exercise and relaxation boost overall results.
Nutritional supplements for anxiety relief
Certain vitamins, minerals, herbs, and amino acids have anti-anxiety effects on the brain. Always check with a doctor before trying supplements, especially if you take medication. Helpful options include:
Supplement | Dosage | Effects |
---|---|---|
Omega-3 fatty acids | 1200-2400 mg daily | Reduce inflammation and cortisol. Raise serotonin. |
L-theanine | 200-400 mg daily | Boosts alpha brain waves. Lowers cortisol and excitatory neurotransmitters. |
Magnesium | 400-500 mg daily | Lessens anxiety-related brain changes. Deficiency associated with anxiety disorders. |
Probiotics | 10-50 billion CFUs daily | Improve gut-brain connection. Help immune and stress response. |
Valerian | 400-900 mg | Aids sleep and relaxation. Interacts with GABA receptors. |
Key takeaways
– Targeted supplements can rebalance brain chemicals, protect neurons, and reduce anxiety symptoms when used with professional treatment. But check with your doctor first.
– Omega-3s, magnesium, theanine, probiotics, and valerian are some of the top anti-anxiety supplements.
– Always choose high-quality branded supplements and purchase from reputable retailers.
– Work with a health professional to find the right supplements for your needs and determine an appropriate dosage.
Retrain your brain with neuroplasticity
Our brains have a remarkable ability to form new neural connections and change in response to experiences – this is called neuroplasticity. Harnessing neuroplasticity can help “rewire” the brain after anxiety. Strategies include:
Repetitive mental exercises
Purposefully repeating constructive thoughts, visualizations, and behaviors creates new mental pathways. For example, replace anxious self-talk with positive affirmations.
Learning new skills
Learning something new like a language, instrument, or hobby forms new connections between neurons. Arts, crafts, and puzzles are great brain-training activities.
Executive function training
Strengthen cognitive skills like organization, working memory, and emotional regulation through exercises, games, and apps. This counters anxiety’s effects.
EMDR therapy
EMDR uses bilateral stimulation like eye movements while recalling traumatic memories. This integrates the experience into non-distressing brain pathways.
Biofeedback
Biofeedback devices allow you to monitor heart rate, breathing, etc. in real-time so you can gain control over these functions. This facilitates relaxation.
Mindfulness practices
Meditation increases grey matter volume in areas like the prefrontal cortex and hippocampus to reduce anxiety, boost focus, and improve emotional resilience.
Harnessing your brain’s natural neuroplasticity can help reinforce helpful mental pathways while weakening fear and anxiety circuits. Consult a mental health professional for guidance.
Prevent anxiety from returning through lifestyle management
After addressing acute anxiety, ongoing lifestyle management is important for preventing recurrence. Helpful tips include:
Practice regular self-care
Don’t let healthy routines lapse. Prioritize sleep, nutrition, exercise, social connection, stress management, and relaxation every day.
Set healthy boundaries
Don’t overcommit. Say no to things that trigger anxiety. Delegate tasks and allow sufficient time for responsibilities.
Keep a gratitude journal
Bring focus to the positive by regularly writing down things you’re grateful for. This rewires the brain’s negativity bias.
Do a daily anxiety check-in
Rate your anxiety 1-10. Record the source. Track patterns so you can proactively address triggers.
Have an anxiety action plan
Create a plan for when anxiety strikes, like calling a friend or using coping strategies. Having a plan empowers you to manage symptoms.
Practice positive self-talk
Counter anxious thoughts with affirming statements like “I can handle this.” Don’t let your inner critic take over.
Connect with your support system
Don’t isolate yourself if anxiety returns. Confide in loved ones and call on your support team of professionals and peers.
Ongoing self-care and lifestyle management keeps your brain in a balanced state so anxiety is less likely to spiral out of control again. Stay vigilant about your mental health.
When to seek additional treatment
If self-help strategies aren’t providing sufficient relief from anxiety or you notice it worsening again, don’t hesitate to reengage your treatment team. Warning signs include:
– Increased frequency or intensity of anxiety/panic attacks
– Persistent anxious thoughts and worrying
– Difficulty performing daily tasks
– Avoiding situations out of anxiety
– Sleep disturbances
– Fatigue and difficulty concentrating
– Feeling depressed or hopeless
– Withdrawing from others
– Increased use of drugs/alcohol
– Thoughts of self-harm
Consult your doctor or mental health provider right away if your anxiety persists or worsens despite lifestyle adjustments and self-care. Additional treatment like therapy, medication, or even intensive programs like partial hospitalization may be needed. Getting ahead of the anxiety sooner rather than later can prevent long-term suffering and disruption to your health and quality of life. With professional support and consistent self-care, you can get your brain back on track.
Conclusion
In summary, there are many effective strategies for improving brain health after struggles with anxiety:
– Lifestyle changes like more exercise, better sleep, a brain-healthy diet, and daily relaxation practices help restore balance in the mind and body.
– Professional treatments like CBT, exposure therapy, medication, and mindfulness training can rewire the brain to respond differently to triggers.
– Supplements like omega-3s, magnesium, and valerian may also calm brain activity when used with other treatments.
– Neuroplasticity techniques such as learning new skills, executive function training, EMDR, biofeedback and meditation literally rewire connections between neurons.
– Ongoing lifestyle management prevents anxiety from taking hold again through routines like self-care, boundary setting, journaling, and having a support system.
– Seek additional care promptly if anxiety seems to be worsening again despite your best efforts.
While anxiety can cause real changes in the brain, the good news is our brains can also change back. With consistent prevention and treatment strategies, most people find meaningful relief and are able to “fix” their brains, regaining their mental health and quality of life.