Recognizing that your physical symptoms (racing heart, muscle tension) are survival responses, not actual danger, helps you distance yourself from the anxiety.
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 muscle tension) are survival responses
Learning to observe these responses as biological events rather than absolute truths allows you to take control. 2. Immediate Calming Techniques not actual danger
Slow, deep breaths tell your brain you are safe. Extending your exhale is particularly effective at activating the vagus nerve and down-regulating the threat response. muscle tension) are survival responses
When you feel a "hijack" coming on, these tools can send a "stand down" signal to the amygdala: