Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry PDF
Preview Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry
“From fears to phobias and panic, this how-to guide unravels the mysteries of worry, then delivers strategies that will lead you to a resilient life.” —Reid Wilson, PhD, author of Don’t Panic “Fear, worry, anxiety, panic, and depression block individuals from living fully. This book does an excellent job of unraveling the mysteries of the brain and how it causes anxiety, thus allowing individuals to take control of their symptoms and manage their lives more effectively. I have used the concepts in this book in treating veterans with PTSD and have seen people become much more functional. Highly-recommended reading.” —Susan Myers, RN, LCSW, BCD, holistic nurse and board certified diplomate in clinical social work “This is a unique contribution to a wide array of self-help books for those who suffer with anxiety. The authors explain what we know about the workings of the brain in a fluid style that neither talks down to nor overwhelms the reader. This science becomes the foundation for decreasing bewilderment, fear, and shame. There are straightforward and logical recommendations for modifying patterns of anxiety that originate from, and are maintained by, differing brain circuitry.” —Sally Winston PsyD, codirector of the Anxiety and Stress Disorders Institute of Maryland “Catherine Pittman, a trained behavioral scientist, brings her deep scientific understanding of fear, anxiety, and learning to the world of personal experiences. Few scientists can make this transition from scientific communication to public communication. Pittman, along with coauthor Elizabeth Karle, does this very well indeed. Readers should not be put off by the early presentations of brain mechanisms, because they are surprisingly readable and informative. Moreover, it is information that provides a foundation for readers who have anxiety challenges to use later as they develop effective coping strategies. Readers should find the clear expositions of the where’s, why’s, and how’s of anxiety and its management to be an anxiety-reducing read.” —J. Bruce Overmier, PhD, professor emeritus in the graduate faculties of psychology, neuroscience, and cognitive science at the University of Minnesota Publisher’s Note This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought. Distributed in Canada by Raincoast Books Copyright © 2015 by Catherine M. Pittman & Elizabeth M. Karle New Harbinger Publications, Inc. 5674 Shattuck Avenue Oakland, CA 94609 http://www.newharbinger.com Cover design by Amy Shoup Acquired by Jess O’Brien Edited by Jasmine Star All Rights Reserved Library of Congress Cataloging-in-Publication Data on file ePub ISBN: 9781626251151 This book is dedicated to all of the children and adults who suffer from anxiety or panic, and who need daily courage to find their way through the experience. We hope this book can help them to live the lives they wish for themselves. Acknowledgments Introduction: The Pathways of Anxiety PART 1: ANXIOUS BRAIN BASICS Chapter 1. Anxiety in the Brain Chapter 2. The Root of Anxiety: Understanding the Amygdala Chapter 3. How the Cortex Creates Anxiety Chapter 4. Identifying the Basis of Your Anxiety: Amygdala, Cortex, or Both? PART 2: TAKING CONTROL OF YOUR AMYGDALA-BASED ANXIETY Chapter 5. The Stress Response and Panic Attacks Chapter 6. Reaping the Benefits of Relaxation Chapter 7. Understanding Triggers Chapter 8. Teaching Your Amygdala Through Experience Chapter 9. Exercise and Sleep Tips for Calming Amygdala-Based Anxiety Part 3: Taking Control of Your Cortex-Based Anxiety Chapter 10. Thinking Patterns That Cause Anxiety Chapter 11. How to Calm Your Cortex Conclusion: Putting It All Together to Live an Anxiety- Resistant Life Resources References Acknowledgments M y work on this book would not have been possible without the assistance and support of many people in my life, and I would like to thank them here. First, of course, my coauthor and partner, Elizabeth (Lisa) Karle, who has enriched my life in countless ways and accompanied me into a variety of endeavors I could never have imagined without her. She amazes me on a daily basis with her courage in the face of her own anxiety, her patience with all that life requires of her, and her determination to hold herself to high standards. My daughters, Arrianna and Melinda, who have tolerated months of me working on my laptop, not to mention years of discussion of the amygdala and cortex. I hope they know how much I love them despite many evenings of researching and writing. My clients over the past thirty years, who have taught me so much and inspired my respect and admiration as they’ve retrained their brains, shaping their lives to follow their dreams. They haven’t let their struggles with anxiety or brain injury keep them from becoming who they were meant to be. William (Bill) Youngs, neuropsychologist and dear friend, who has provided a wealth of knowledge and encouragement during our weekly lunches over the past twenty-five years, and who made many valued observations and suggestions during the creation of this book. Cathy Baumgartner, administrative assistant and friend, who’s made the Psychology Department run smoothly while I’ve served as chair and who made it possible for me to spend precious hours in the library during recent months. I feel so fortunate to have her competence and sense of fun in my life. Samantha Marley, a psychology major at Saint Mary’s and student assistant in the Psychology Department, who helped not only by scoring exams but also by working on the many references for this book. After her senior thesis, Sam produces perfectly formatted references in no time! —Catherine Having a mental illness of any kind is a challenge. Not only can it affect daily living, but it can also alter the trajectory of one’s life plans. Often it doesn’t stop there, as the ups and downs of anxiety and other disorders impact family, friends, and coworkers as well. We hope this book will provide insights and information that will help our readers and their support systems weather these challenges. We are grateful to the professionals at New Harbinger Publications for giving us the opportunity to share our knowledge and experience with you. On a personal note, I’d like to thank the members of my own support system for always being there: my parents and siblings, whose love knows no bounds; Carol, who amazes me; Brother Sage, for his daily wit and wisdom; Janet and my colleagues at Saint Mary’s College, for their patience and assistance; Tonilynn, who understands better than anyone else; Bill, the brain master; my ggf Guiseppe Carpani, for being in the right place at the right time; and, of course, Catherine, with whom I’ve shared both meaningful dreams and madcap adventures. Lastly, a special thank-you to my nieces and nephews, whose limitless joy and affection make the sights and sounds of life more rewarding. “To infinity and beyond!” —Elizabeth
The list of books you might like
