Anxiety: What Lies Behind (Part 3)
In Penni Osborn’s third and final post around the subject of what may lie behind the experience of anxiety, Penni shares some valuable information about the different neural pathways involved in anxiety.
Two Neural Pathways to Anxiety
There are two primary neural pathways for anxiety; the cortex and the amygdala. Each pathway can initiate the emotion of anxiety in different ways. Understanding which pathway is behind the experience of anxiety can help in choosing the best way to address symptoms.
There are two neural pathways to anxiety; the cortex and the amygdala
1. The Cortex
The cortex sits in the ‘thinking’ part of our brain, within the outer layer. The cortex is involved in the use of imagination, interpretation of situations, language and assigning meaning to events and feelings. The cortex can initiate the anxiety response as a result of negative thoughts and future predictions around an event. For example:
Event: A job promotion
Thoughts/Interpretations/Predictions: “Oh no, I’m not up to the job. I’ll have to resign. But then I’ll be without an income and won’t be able to pay the bills. What if my landlord throws me out? I’ll be homeless!“
Result: The job promotion is now a threat, so the cortex initiates the anxiety response
2. The Amygdala
The amygdala is a small almond shaped structure that sits deep within the brain and is part of the limbic system – the part of the brain concerned with emotion. The amygdala is responsible for forming and storing memories connected with emotional events (emotional learning) and operates outside of conscious awareness. It learns by association through our senses – sight, smell, hearing, touch, taste – which can become negatively associated with threat. For example, if someone has their bag snatched on a train, the next time they see a train – which, in itself, isn’t threatening – the amygdala will connect this sensory information with danger, and initiate the fight/flight/freeze response, resulting in the emotion of anxiety.
How to Tell?
How anxiety shows up is slightly different depending on which neural pathway has initiated it. With cortex-based anxiety, we may experience pervasive worry, overthinking, restlessness, irritability, difficulty sleeping or staying asleep. Amygdala-based anxiety, on the other hand, often happens unexpectedly and feels very overwhelming, irrational and disproportionate to the present event.
It is worth noting, however, that the two areas – the cortex and the amygdala – can influence each other, which can make it a little more tricky to work out where the anxiety response is coming from.
Effective Self-Help and Therapy
CBT (Cognitive Behavioural Therapy) and ACT (Acceptance and Commitment Therapy) are very effective at helping to challenge and restructure any negative thought patterns and future predictions that are associated with cortex initiated anxiety. Learning how to notice our thoughts and detach from them, rather than being held to ransom by them, can, with time and practice, help dissipate anxiety symptoms.
For amygdala-based anxiety, anything that helps to create a sense of calm and safety in our bodies, such as relaxation practices – breathing, meditation, muscle relaxation, mindfulness – can help reduce symptoms, as can exercise, which is well known to be helpful in reducing anxiety. Therapy too, can be really beneficial, particularly where trauma has been experienced.
Bob Brotchie is a counsellor, mindset consultant and creator of "Conscious Living by Design"™. He writes for Anglia Counselling, is featured on various other websites and introduces us to many guest writers all covering topics related to mental health and wellbeing.
Bob provides bespoke counselling services to individuals and couples in the privacy and comfort of a truly welcoming environment at his Anglia Counselling company office, located near Newmarket in Suffolk, England. Bob also provides professional online counselling, for local, national, and international clients. The therapeutic models offered are bespoke to the client’s needs, especially those in receipt of 'childhood emotional neglect' (CEN), whilst integrating a mindful approach to psychotherapy and cognitive behaviour therapy (CBT) principles. For clients experiencing trauma and/or phobia, Bob offers EMDR (Eye Movement Desensitisation and Reprocessing).