Lektion 1
Anatomy Of Anxiety
Today’s objective is to lay out the theoretical foundation upon which we can stack neuroscience-based strategies for managing anxiety.
The theory for this section states that anxiety is largely driven by the brain's response to perceived threats, with the amygdala playing a key role in triggering the fight-or-flight response and the cortex amplifying the effect.
Lektion 2
Relaxation Strategies Part 1: Breathing, Muscle Relaxation, Imagery
Welcome Back!
In the last session, we explored the anatomy of anxiety, understanding the role of the amygdala and the cortex in processing fear and triggering anxiety.
Today’s objective is to introduce and practice relaxation strategies that directly calm the amygdala, focusing on breathing, muscle relaxation, and imagery.
The theory for this section states that while the amygdala may not respond to logical reassurances, certain strategies like deep breathing, muscle relaxation, and imagery can effectively reduce its activation and therefore, the anxiety response.
Lektion 3
Relaxation Strategies Part 2: Mindfulness
Welcome Back!
In the last session, "Relaxation Strategies Part 1," we focused on techniques like deep breathing, muscle relaxation, and imagery to calm the amygdala and reduce anxiety.
Today’s objective is to delve into Mindfulness as a relaxation strategy, understanding how it influences both the amygdala and the cortex to alleviate anxiety.
The theory for this section states that mindfulness meditation not only reduces the overactivity of the amygdala in the short term but can also lead to long-term structural changes in the brain.
Lektion 4
Amygdala-friendly Lifestyle
Welcome Back!
In the last session, "Relaxation Strategies Part 2," we delved into mindfulness practices and how they help break the cycle of anxiety by focusing on the present.
Today’s objective is to explore the concept of an amygdala-friendly lifestyle and understand how daily routines like sleep, diet, exercise, and laughter can significantly reduce anxiety by keeping the amygdala less reactive.
The theory for this section states that lifestyle choices can directly influence the reactivity of the amygdala, thereby affecting our anxiety levels.
Lektion 5
Triggers
Welcome Back!
In the last session, "Amygdala-friendly Lifestyle," we discussed how lifestyle choices like sleep, diet, exercise, and laughter can influence the amygdala's reactivity and, in turn, our anxiety levels.
Today’s objective is to understand the concept of triggers, how they are formed, and how recognizing and facing them can aid in managing anxiety.
The theory for this section states that the amygdala forms associations through experiences, especially negative ones, turning various elements into triggers. Understanding and consciously facing these triggers in a safe environment can retrain the amygdala and reduce anxiety.
Lektion 6
The Thought Trap
Welcome Back!
In the last session, "Triggers," we explored how the amygdala forms associations with past experiences and turns various elements into triggers, influencing our anxiety.
Today’s objective is to understand how our identification with our thoughts can contribute to anxiety and how techniques like defusion can help manage it.
The theory for this section states that thoughts are transient and not an integral part of our identity. The belief that thoughts reflect our true self can lead to thought-action fusion, increasing anxiety and fear.
Lektion 7
Interrogate Your Thoughts
Welcome Back!
In the last session, "The Thought Trap," we discussed the nature of thought-action fusion and how over-identification with our thoughts can lead to increased anxiety.
Today’s objective is to explore cognitive restructuring, a method for addressing and altering persistent negative thoughts, which can be a significant source of anxiety.
The theory for this section states that many of us experience recurring negative thoughts, or cognitive distortions, which can intensify anxiety. Cognitive restructuring involves identifying these thoughts, questioning their validity, and reframing them into more rational and positive perspectives.
Lektion 8
Make A Plan to Deal With Worry
Welcome Back!
In the last session, "Interrogate Your Thoughts," we learned about cognitive distortions and how actively engaging with recurring negative thoughts through cognitive restructuring can help manage anxiety.
Today’s objective is to understand the nature of worry and learn how to shift from a worry-centric mindset to one focused on actionable planning.
The theory for this section states that worrying, while a common response to life's uncertainties, is often unproductive. Learning to shift focus from worrying to actionable planning can significantly reduce anxiety and improve problem-solving.
Lektion 9
Acceptance
Welcome Back!
In the last session, we focused on shifting from worrying to creating actionable plans to manage and reduce anxiety.
Today’s objective is to explore the concept of acceptance, particularly how accepting, rather than resisting anxiety, can lead to better management of it.
The theory for this section states that resisting anxiety often intensifies it. Acceptance involves acknowledging anxiety without judgment, which can paradoxically lead to its reduction.
Lektion 10
Self-Compassion
Welcome Back!
In the last session, "Acceptance," we explored the concept of accepting anxiety without resistance, and how this approach can lead to better management of anxiety.
Today’s objective is to explore the concept of self-compassion and understand how being kind to oneself, especially during times of distress or failure, can contribute to managing anxiety and promoting overall well-being.
The theory for this section states that self-compassion, involving self-kindness, recognition of common humanity, and mindfulness, can significantly reduce feelings of distress and increase emotional resilience.
