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Brain-Based Therapy: Key Concepts for Managing Stress, Anxiety, and PTSD
1. Neuroplasticity
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The brain can change and “rewire” itself for positive growth.
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Hebb’s Law: “Neurons that fire together, wire together,” meaning focused effort and attention can create new neural pathways.
2. The Brain’s Response to Stress
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The Amygdala Hijack: Triggers the “low road” fast-track response, bypassing logical thinking for survival instincts (freeze, fight, flight).
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Chronic stress impacts the brain, leading to overactivation of the amygdala and atrophy of the hippocampus, which affects memory and emotional regulation.
3. Polyvagal Theory & Self-Regulation
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The vagus nerve regulates the nervous system.
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Activating the “smart vagus” (ventral vagus) through breathing, mindfulness, and social connection promotes calm and reduces stress.
4. Practical Techniques to Calm the Brain
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Breathing Exercises: Focused breathing (e.g., diaphragmatic breathing, Ujjayi breath) stimulates the parasympathetic nervous system to calm the body.
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Bilateral Stimulation: Eye movements, tapping, or crossing the midline can help integrate brain function and reduce anxiety.
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Mindfulness: Cultivate awareness to create space between stimulus and response, promoting emotional regulation.
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Heart Coherence: Focus on breathing from the heart to synchronize mind-body relaxation.
Explore the full guide to learn about how these techniques and brain science can enhance mental health. [Download the full PDF here].