The Anxious Brain: Amygdala Versus Cortex Based Anxiety

Did you know there are two primary anxiety pathways in the brain, the amygdala and the cortex. In this video I explain the differences between cortex based anxiety and amygdala based anxiety. I also look at the most appropriate psychological treatments for each.
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🔵 CHAPTERS
0:00 The amygdala pathway to anxiety
1:44 The cortex pathway to anxiety
2:32 Table of differences (amygdala versus cortex)
3:04 Treatment for amygdala anxiety
3:30 Treatment for cortex anxiety
🔵 THE AMYGDALA PATHWAY TO ANXIETY
The amygdala is one of two almond-shaped structures located near the base of the brain. It mediates many aspects of emotion and memory. One of the primary roles of the amygdala is the formation and storage of memories associated with emotional events. This is called emotional learning. It’s useful to remember the language of the amygdala is based on association. So a sound, smell, texture, or a place can all become negatively associated with danger. The amygdala is your protector, its on the look out for anything that can cause you harm but it takes its role of protector very seriously and often overreacts. Amygdala based anxiety seems to come out of the blue with a strong physiological response. It can appear way out of proportion to the situation and can often feel illogical.
🔵 THE CORTEX PATHWAY TO ANXIETY
The cortex is the outer layer of the brain and operates in a completely different way to the amygdala. It allows you to produce language, use your imagination, interpret situations and attribute meaning to events and sensations. For example, one morning Tony noticed an envelope on the door mat with the Oxford University watermark. He imagined it was a rejection letter and had the thought ‘I’m a failure”, he then imagined never getting a job and being homeless. Tony’s cortex initiated an anxiety response by predicting future events and imagining their negative consequences.
🔵 TREATMENT STRATEGIES
It’s not always easy to identify as cortex based anxiety can trigger the amygdala and vice versa. Understanding where and how your anxiety begins will allow you to engage in the most effective treatment strategies. If your anxiety starts in the amygdala you can benefit from creating a state of calmness in the body by slowing down your breathing or learning a muscle relaxation technique such progressive muscle relaxation. Exercise can also reduce the activation of the fight or flight response.
If your anxiety originates in the cortex you can benefit from the a Cognitive Behavioural Therapy (CBT) technique called cognitive restructuring. This basically involves identifying and challenging your unhelpful thoughts. Acceptance and Commitment Therapy (ACT) has a number of helpful cognitive defusion techniques, which help you unhook from from unhelpful thoughts. I’d also suggest mindfulness as regular practice can train your cortex to mindfully observe rather than react.
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🔵 ABOUT TERESA LEWIS
Teresa Lewis is the founder and Director of Lewis Psychology and a Senior Accredited psychotherapist with the British Association for Counselling and Psychotherapy (MBACP Snr. Accred). Qualified in 1995, Teresa has been providing counselling and psychotherapy treatment for nearly 30 years. Teresa holds a masters degree in counselling and psychotherapy and is a qualified EMDR Practitioner having completed training accredited with EMDR Europe. Teresa is also a qualified adult educator and an accredited Mindfulness teacher As a recognised expert in her field Teresa is frequently asked to conduct editorial reviews and endorse counselling and psychotherapy books for international publishing houses.
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🔵 GRAPHICS AND THUMBNAIL
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#LewisPsychology

[@Anurag_Saxena]

On Sat 16th Oct 2021, I was scolded so bitterly in office by two office seniors that i wept in front of them. Even, i drove my bike home weeping. Well, in the Evening, my bosses called me home and consoled. That night, I had a sound sleep. Next day was Sunday. My cortex made me recall all of my inspiring stories, quotes, poems and songs to keep me highly energetic. I wasn't willing to go to office on Monday but my female boss inspired me to face my fear. As soon as I reached that place, the voices of the same seniors activated my amygdala. My cortex was empty. I remember it well. I wasn't thinking much. I had trouble breathing, I had tears in my eyes, so I reached washroom. I had facial muscle tension. I didn't interact with my colleagues. I was intensively focused on my tasks. Whilst I listened to songs, I got high otherwise i drowned and feared panicking. I made a list of my symptoms, which I lost. That moment I realised it wasn't over yet. I changed my cabin, which helped me ease. I read about PTSD and concluded I was going through a panic attack. It took me exactly 2 weeks to almost recover. I didn't see office meanwhile.

[@Anurag_Saxena]

You're awesome ma'am. In four and half minutes, you explained it all so beautifully.

[@LewisPsychology]

I'm sorry to hear what you have been through, that sounds like an awful experience. I wish you all the best going forward, Teresa.

[@magnusthoren3852]

Great video! I call it Cognitive anxiety vs. Affective anxiety

[@emekdenizdemirci]

Thanks for the video Teresa.

[@heatherbrenner8275]

thank you for this video. I have always felt like i had 2 different things battling in my head. this makes complete sense to me. I was so confused about how i could be experiencing the anxiety that i do while also having logical thoughts that oppose it. If they come from 2 different parts of my brain, then that makes sense to me. This just gave me so much to think about

[@LewisPsychology]

Thats great to hear, glad it helped. Best wishes, Teresa.

[@gultenselbeschambers1629]

You have expressed my exact experiences, thank you 🙏

[@suejaneuk1681]

I have both. Mine was caused from an early age of 12 by school bullying and living on a toxic London estate. I am now not in London and I am 50. I have had depression for over 20 years and anxiety since my dad's death in 2019 and my mum nearly dying, 4mnths later. I am not perimenopausal and my anxiety and panic attacks have reached an all time high.

[@LewisPsychology]

I'm sorry to hear that. Wishing you well, Teresa.

[@GlitchmanVGM]

This is a very interesting video. Thank you for explaining this so clearly, it was easy to understand. 👍

[@LewisPsychology]

Thanks GlitchmanVGM. I'm pleased to hear it was easy to understand. Best wishes, Teresa.

[@Star-dj1kw]

❤ excellent explanation

[@tiverson888]

Excellent video- thank you!!

[@LewisPsychology]

Glad you liked it! Best wishes, Teresa.

[@natalieerickson5519]

Thank you, we love you, God bless you. 🙌

[@LewisPsychology]

Thank you for your kind words Natalie. Best wishes, Teresa.

[@petraglassova8297]

Thanks, very helpful

[@LewisPsychology]

That’s great to hear. Best wishes, Teresa.

[@TheNaiveMonk]

Thanks for sharing

[@LewisPsychology]

My pleasure. Best wishes, Teresa.

[@fisayoobilaja2960]

Thanks! I think my mindfulness is mostly Amydala based as I naturally have a good way of thinking of things, but can’t shut my body down from feeling anxiety symptoms even before I know what it is. What are some vitamins or minerals that could help Overactive Amygdala ?

[@fisayoobilaja2960]

*anxiety

[@LewisPsychology]

Thank for your comment Fisayo. I personally use this: amzn.to/42WiPZz Kind regards, Teresa.

[@emmanuelchavezbarraza7828]

Where You know ora SEE with the prefrontal cortez si responsable of imagination?

[@LewisPsychology]

The prefrontal cortex contributes to a wide variety of executive functions, including: Focusing one's attention. Predicting the consequences of one's actions; anticipating events in the environment. Impulse control; managing emotional reactions.Best wishes, Teresa.

[@emmanuelchavezbarraza7828]

@@LewisPsychology Yes, but I understand that not only the prefrontal cortex is within this process of the imagination, but rather several brain areas?

[@run_eclipse]

What to do if I experienced both? I was trying to make a lesson plan and resume and I was so scared I don't know why. I experienced trembling, increased heart rate & rapid breathing while at the same time is overthinking the future a scenarios, foreseeing mistakes?? I experienced that and I feel overwhelmed then I cry because of frustration but I shutdown in a matter of minutes and I feel numb 😢

[@run_eclipse]

I feel so stupid, I miss my old self. I feel like I can't make plans and my attention span is messed up 😭