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Anxiety

Anxiety, The Brain & CBT

by Dr. Sarah Allen
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Anxiety, The Brain & Cognitive Therapy (CBT)

Did you know that the human brain is composed of approximately 100 billion neurons? Until recently we thought that the brain is fully developed (and therefore unchangeable) by the end of childhood and once you became an adult it was pretty much downhill for the brain.

Neuroplasticity and the mind’s ability to change the brain

In the past few years though there has been a huge amount of brain research that shows that the brain actually possesses a remarkable capacity to reorganize pathways, create new connections and, in some cases, even create new neurons. We now know our brains are not fixed, they have neuroplasticity. What does this mean? Basically we can change the way we think about things to change our brain to be happier!

So?

You may say that is all very well and good but why would I want to change my brain? The reason I am really interested in all this brain research is that most people who come to see me come because they are fed up of feeling worried, anxious and/or sad. By changing the way we evaluate things and react to them can change these negative pathways the anxious part of our brain has got so used to traveling down.

Are You On Automatic Pilot?

We have all been on automatic pilot when doing something e.g. we drive to a place without thinking how we got there. When our brain is disengaged brain change is switched off. However, when our brain is alert and engaged in an activity our brain’s plasticity switches are turned “on” because chemical neurotransmitters are released and we are then ready to facilitate change.

Is Your Brain Wired To Feel Anxious?

Because of life experiences and genetics some brains are more anxious than others. When we think of doing something that causes us some anxiety our brain tells us “run away, don’t do it!”. Our body listens to the brain and produces adrenaline and amongst other physical sensations our heart beats faster, our hands get sweaty and our breathing gets shallow and this reinforces the idea that we “SHOULDN’T DO IT!” so we avoid that situation.

So How Do I Change This Anxiety Pathway In My Brain?

Brain change is a result of learning, our experiences and memory. Basically, by learning new ways to think and deal with anxious or sad feelings we can develop different connections in our brain.

If we feel the fear and do it anyway this teaches our brain to develop a memory that actually doing this scary thing was manageable, nobody died and it really wasn’t nearly as bad as you thought it would be. We then feel more confident when that situation comes up again our brain says “Yeah, I can do that, it’s manageable”. The more times we do it the less scary it gets because our brain lays down each memory and makes a more positive pathway between our emotions and that type of event.

For example: Jane hates making phone calls (many people do). She thinks about it making that call and her heart beats faster, her fear rises and she gets someone else to call for her.

According to Canadian scientist Donald Hebb, “Neurons that fire together, wire together.” If your thoughts focus on worrying and self-criticism, you’ll develop neural structures of anxiety and a negative sense of self.

Spend 15 Minutes A Day Doing Something New

The really important thing to remember is that to build new pathways in the brain you have to be alert and focused on what you are thinking and doing and to be most effective you need to try new things as the brain grows best when info is novel.

Do Something Scary

When we are doing something that scares us, our brain pays better attention to what is going on.

New habits = brain change. Scary new habits = quicker brain change.

Start small though rather then choosing to tackle something that causes you a lot of anxiety. You need to increase your confidence. I suggest you think of a hierarchy of anxiety-provoking situations then start with the one that is just a little bit out of your comfort zone.

Can Cognitive Behavior Therapy & Brain Science Work Together?

Yes! cognitive behavioral therapy (CBT) and the new brain research really complement each other. I ask clients to recognize when they feel a negative emotion such as anxiety, anger or sadness and “catch” the thought that they are having. These thoughts tend to be automatic and negative and because we are beating up on ourselves without even realizing it, they elicit a negative emotion. Who wouldn’t feel bad if they are telling themselves they can’t do something or they are bad in some way.

We then really focus on what you are thinking and challenge those thoughts so you can change your behavior and find out that the situation isn’t as bad as you are thinking it is. By thinking and doing things differently, especially things that are out of your comfort zone, you build new pathways in the brain.

So What Is Cognitive Therapy?

Step 1: Identify your thoughts or self-talk and they make you feel

Once you catch the negative thought you can learn a new way of thinking about it.

Step 2. Identify thought traps

There are many thought traps but perhaps the most frequent ones that I see are:

Filtering – only taking note of all the bad things that happen, but ignore any good things
Overgeneralizing – using words like “always” or “never” to describe situations or events
All-or-Nothing Thinking – it has to be this way or it’s no good
Mind-Reading – believing that we know what others are thinking or thinking they should know how we feel. Often we assume that they are thinking the worst of us. However, we can’t mind-read so need to communicate with people.
Overestimating – we believe that something that is unlikely to occur is actually about to happen e.g. “I will faint” “I’ll go crazy” “I’m dying”.

Remember – Just thinking something doesn’t mean it’s true or that it will happen.

Step 3: Challenge Your Negative Thoughts

Questions to ask yourself to help challenge your negative thoughts or self-talk:

• Am I falling into a thinking trap (for example, catastrophizing or mind-reading)?
• What is the evidence that this thought is true? What is the evidence that this thought is not true?
• What would I tell a friend if he or she had that thought?
• Am I confusing a “possibility” with a “probability,”? It may be possible, but is it likely?
• Am I 100% sure that _______ will happen?
• How many times has _______ happened before?
• Is really so important that my future depends on it?
• And my all-time favorite – What is the worst that could happen?

I have been using CBT techniques for twenty years and they work! What I find totally fascinating though is that we can look at the recent brain studies about neuroplasticity and now understand the reasons behind why it works.

Summary

1. Being alert and focused when you try to do new things can change your brain.

2. Doing scary things retrains your brain to realize that that doing something anxiety-provoking is associated with Taking Action not Avoidance.

3. CBT strategies help you do  new behaviors that cause brain change. You become confident rather than worried.

Harnessing this power is an effective way to achieve brain change and reduce negative emotions.

                                                                                                                                                                                          _______________________________

So you can read more about reducing anxiety and CBT, I put together a booklet with some strategies I am always giving to my clients to help them begin to feel less anxiety and to worry less.

I hope that you will find it helpful too.

Add your first name and email address in the box below and you will be sent the steps to download your FREE book.

You've just been sent an email that contains a confirmation link. Check your SPAM/JUNK folder if you don't see it within a couple of minutes. In order to activate to receive your free booklet, click on the CONFIRM link and you will be sent a second email with the booklet. It may also be in your SPAM folder.

If after reading the booklet you feel ready to start working on reducing your anxiety but need support, I can help you overcome worrying in one-on-one individual CBT counseling sessions.

In a supportive environment with a therapist who has over 20 years experience you can learn how to reduce worrying by:

  • Learning a variety of relaxation and breathing strategies which can help you reduce your overall levels of stress and help you face anxiety-provoking situations.
  • Learning how to distinguish between worries that require your attention and worries that are unnecessary.
  • Learning skills to manage anxious thoughts and to tackle fears that may have been holding you back.While all your worries won’t disappear, you will be given strategies to manage them better and tools to reduce the impact they have on your life.

If you feel anxiety is standing in the way of you leading the life you want to, call me on 847 791-7722 or via the email form below. I see clients in my Northbrook office or if it is more convenience, via telephone or internet sessions

    Dr. Allen's professional license only allows her to work with clients who live in IL & FL and unfortunately does not allow her to give personalized advice via email to people who are not her clients.

     

     

    The Best Question To Reduce Worrying & Anxiety Video

    by Dr. Sarah Allen
    separator

    Why do we worry and what can you do stop? In this short video Dr. Sarah Allen, psychologist and anxiety expert, shares simple tips that can really reduce worry and anxiety.

    Here is a summary of the information contained in this seven minute video. I hope you will find it helpful!

    • Firstly, I discuss why we worry and stress over things.
    • The best question to ask yourself when you are worried about something.
    • The difference between useful vs useless worrying.
    • What to do when you have decided that problem is in the present and not the past or future.
    • What cognitive therapy is and how we can feel more in control by studying and writing down your worries.
    • Why positive visualization works and how to do it.

    Question To Ask To Reduce Worry & Anxiety

    If you prefer to read a post rather than watch a video click here The Number One Question That Helps Reduce Worry

    To find out more about coping with anxiety and worrying  download my free booklet Simple Steps To Overcome Anxiety & Worrying  use the sign up form below the book.

    When clients first come in to see me, the main concerns that come up again and again are:

    1. How can I feel less stressed, angry and overwhelmed?
    2. What should I do if I feel panicky?
    3. How can I stop worrying about everything: my children, partner, friends, work, my “to do” list….

    So I put together a booklet with some strategies I am always giving to my clients to help them begin to feel less anxiety and to worry less.

    I hope that you will find it helpful too.

    Add your first name and email address in the box below and you will be sent the steps to download your FREE book.

    You've just been sent an email that contains a confirmation link. Check your SPAM/JUNK folder if you don't see it within a couple of minutes. In order to activate to receive your free booklet, click on the CONFIRM link and you will be sent a second email with the booklet. It may also be in your SPAM folder.

    Please let me know if  you have any questions after reading the booklet. Also, if you would like to read more, I have several blog posts on my blog about anxiety and other issues that can affect the way you feel.

    If after watching my video or reading the booklet you feel ready to start working on reducing your anxiety but need support, I can help you overcome worrying in one-on-one individual counseling sessions.

    In a supportive environment with a therapist who has over 20 years experience you can learn how to reduce worrying by:

    • Learning a variety of relaxation and breathing strategies which can help you reduce your overall levels of stress and help you face anxiety-provoking situations.
    • Learning how to distinguish between worries that require your attention and worries that are unnecessary.
    • Learning skills to manage anxious thoughts and to tackle fears that may have been holding you back.While all your worries won’t disappear, you will be given strategies to manage them better and tools to reduce the impact they have on your life.

    If you feel anxiety is standing in the way of you leading the life you want to, call me on 847 791-7722 or via the email form below.

      Dr. Allen's professional license only allows her to work with clients who live in IL & FL and unfortunately does not allow her to give personalized advice via email to people who are not her clients.

      Two Simple Tips To Reduce Worry and Anxiety

      by Dr. Sarah Allen

      Anxiety and worrying can really take it’s toll on your life. It can effect your day, your concentration and sleep. Take a look at my video to learn two simple tips that really help reduce worry and anxiety. Here is a summary of the information contained in this nine minute video. I hope you will […]

      Read the full article →

      Top 10 Anxiety Blog Posts

      by Dr. Sarah Allen

        Here are my top 10 most viewed blog posts about Anxiety and Worrying and rather than having to search though all my blogs, or only see the most recent ones, I thought it would be helpful to put them in one post. I hope you find them useful! If you have any questions after […]

      Read the full article →

      3 Proven Tips To Reduce Worry

      by Dr. Sarah Allen

        So why do we worry about things? It is not a pleasant thing to do. Worries bother us! We can’t sleep or concentrate because of pessimistic thoughts going round and around in our head, but in a way, worries make sense as they pull us in to a false sense of feeling in control. […]

      Read the full article →

      How Does Facebook Affect Emotions?

      by Dr. Sarah Allen

      Can Facebook affect emotions? Of course! We supposedly look at Facebook as a way to relax and take time out of our day but over the past few years a lot of my clients have mentioned to me that Facebook makes them feel negative emotions such as sadness, jealousy or perhaps plain just not good […]

      Read the full article →

      Finding Balance: The Easy Way!

      by Dr. Sarah Allen

      I have always felt slightly irritated when reading articles telling me that I should find balance in my life. A balanced life conjures up (for me anyway) visions of yoga on the beach, meditating twice a day and long walks through the countryside. Now when I am I supposed to get around to that? I’ll […]

      Read the full article →

      If You Want To Be Happy DON’T Do These Things!

      by Dr. Sarah Allen

      11 Interesting Things That Happy People Never Do I was recently interviewed by Bustle.com, a great website that describes itself as written for women by women that delivers everything you might want to know, see, and read right now!  The website is definitely worth a look and has lots of good articles. Anyway, they were […]

      Read the full article →

      A Simple Way To Increase Happiness

      by Dr. Sarah Allen

        Looking out for positive things that you observe or that happen to you during your day can help improve your outlook and, over time, your level of happiness. One of the most successful techniques to come out of the Positive Psychology movement (Seligman) is the task of keeping a daily journal where you write […]

      Read the full article →

      33 Things A Stressed Mom Can Do To Look After Herself

      by Dr. Sarah Allen

      I think as mothers, we expect ourselves to be putting others’ needs first. That’s what mothers do, right? Yes, that’s what a lot of us do but after having three children I realize I am a better mom when I make a little time for myself and connect to things that make me relaxed and […]

      Read the full article →
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      Anxiety

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      SIMPLE STEPS TO OVERCOME ANXIETY & WORRYING EBOOK

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      You've just been sent an email that contains a confirmation link. Check your SPAM/JUNK folder if you don't see it within a couple of minutes. In order to activate to receive your free booklet, click on the CONFIRM link and you will be sent a second email with the booklet. It may also be in your SPAM folder.

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      Dr. Teresa PoprawskiPsychiatrist, First Chicago Neuroscience Clinic

      Last year I was so crippled by anxiety and panic attacks and I didn’t believe that anything or anyone would be able to help me. Since seeing you my life has changed forever and I am finally turning into the person that I always wanted to be…and the person I never thought I could be. You will be the person I call if I start to feel that way again.

      Wendy T.

      I can’t remember a time when I wasn’t a worrier and when my doctor suggested therapy instead of an antidepressant I didn’t think it could really help. I was totally wrong. I don’t spend so much time worrying about the “what ifs” now and concentrate on working on things that are in my control to change in the “here and now” rather than in the past or future. I spend much less time in my head worrying about everything and now have useful strategies to deal with many situations at home and at work. Life is much less stressful and I find myself teaching people I manage at work the strategies Dr. Allen taught me.

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      When I started seeing Dr. Allen for therapy I felt so overwhelmed and trapped in daily battles with my three children. Thank you so much for all your help. It has really helped me gain a better perspective. I am now a role model for my children and help them worry less about things by teaching them the tools you taught me.

      Margaret R.

      When I started seeing you for therapy I felt so overwhelmed and trapped in daily battles with my three children. Thank you so much for all your help. It has really helped me gain a better perspective. I am now a role model for my children and help them worry less about things by teaching them the tools you taught me.

      Margaret R.
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