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
Learning to observe these responses as biological events rather than absolute truths allows you to take control. 2. Immediate Calming Techniques
"Taming Your Amygdala: Brain-Based Strategies to Quiet the Anxious Mind" is a workbook by Dr. Catherine Pittman that uses neuroscience and Cognitive Behavioral Therapy (CBT) to help you manage anxiety by "retraining" your brain.
Regular exercise and adequate sleep are neurologically essential for reducing overall amygdala activation and improving focus.
Gradually facing what triggers you teaches the amygdala that these situations are not life-threatening.