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Freaking Out Blowing Up &
Shutting Down Reclaiming your defended brain
Esther Perry, MA, LPC
Welcome to your brain!
Let’s take a
look around
The Thalamus
The Thalamus receives sensory information and shares it with the Frontal Cortex and the Amygdala.
The Thalamus Relay
THE FRONTAL CORTEX
The Frontal Cortex
The frontal cortex is the main decision center of the brain.
This includes:
• Judgment
• Problem Solving
• Memory
• Language
• Planning
• Impulse Control
• Expression
• The Frontal Cortex is trained by what you put in.
• It learns from your previous choices and behaviors and creates habits which are offered as automatic solutions.
The Frontal Cortex
The Thalamus Relay
The Amygdala
The Amygdala’s job is to detect threats and sound the alarm.
THE AMYGDALA
• The amygdala is part of the emotion center and alerts us to danger.
• To activate, the amygdala initiates an emergency protocol.
In an emergency, who is more in charge?
THE BRAIN TAKEOVER
• The first step of the emergency protocol
is to short circuit the cortex.
• Overthinking danger is risky!
DEFENSE RESPONSE
THE AMYGDALA
• The amygdala is part of the emotion center and alerts us to danger.
• To activate, the amygdala initiates an emergency protocol.
• The amygdala takes control of the brain and the body.
The Vagus Nerve
Sends and
receives messages
between the
brain and
these internal
organs.
THE BODY TAKEOVER
THE BODY TAKEOVER
The Amygdala
triggers the
release of two
hormones,
Adrenaline
and
Cortisol
that prepare the
body to defend
itself using:
Fight, Flight
or Freeze.
• Brain hyper-focuses on looking for danger
• Lungs breathe hard to fill your body with oxygen
• Heart races to send oxygen to muscles
• Muscles get loaded with energy and start to shake
• Body sweats to cool down hot muscles
• Turns off digestion to save energy
What Happens to the Body?
THE BODY TAKEOVER
THE BODY TAKEOVER
THE AMYGDALA
• The amygdala is part of the emotion center and alerts us to danger.
• To activate, the amygdala initiates an emergency protocol.
• The amygdala takes control of the brain and the body.
• Neural networks are created that hardwire triggers and responses.
Neural networks become stronger the more they are used.
AMYGDALA
SENSES
EMOTIONS
THOUGHTS BODY
THE AMYGDALA
• The amygdala is part of the emotion center and alerts us to danger.
• To activate, the amygdala initiates an emergency protocol.
• The amygdala takes control of the brain and the body.
• Neural networks are created that hardwire triggers and responses.
• If regularly activated, it can become an automatic default response.
The Traumatized Amygdala
For people with a trauma history, the amygdala,
thalamus, cortex and related areas
can become overworked and underdeveloped.
LOOK FOR: Freaking Out, Blowing Up &
Shutting Down
You Might Observe:
Overactive and Underdeveloped
AMYGDALA
SENSES
BODY THOUGHTS
EMOTIONS
Eventually the brain/body can only tune into HIGH impact experiences.
WHAT CAN BE DONE?
Retrain the Amygdala
• Calm the Vagus Nerve
IN THE MOMENT
HOW? WHY?
• Turns on Frontal Lobe
CALM THE VAGUS NERVE
Mouth/Throat:
• Breathe, whistle, sing, hum, chew gum, laugh, drink or gargle water,
splash cold water on the face
Chest/Lungs:
• Breathe, ice pack on the chest, tap under collar bone
Heart (physical and emotional):
• Exercise, movement, focus on positive relationships, meditation, yoga,
mindfulness, prayer
Muscles:
• Exercise, yoga, dance, martial arts, stretching, massage, acupuncture
Stomach/Digestion:
• Probiotics, get enough fiber and protein, tense and release abdomen
muscles, eat small snacks often if not hungry, stay in tune with hunger
and full signals
CALM THE VAGUS NERVE
• Focus on Breathing OUT
• From Your Belly
• Go Slowly & Consistently
• Balances Oxygen Levels
• Calms the Vagus Nerve
• Turns Frontal Lobe ON
HOW?
WHY?
BREATHING
• Calms the Vagus Nerve
• Give Time & Space o Remove Triggers
o Allow Movement
o Let Energy Release
• Rest
IN THE MOMENT
HOW? WHY?
• Turns on Frontal Lobe
• Uses up energy
• Refreshes lost energy
Retrain the Amygdala
• Calms your brain and communicates safety
• Keeps the body from using backup energy
• Decreases tension and increases body awareness
• Rebalances “happy” chemical release
• Calm the Vagus Nerve frequently
• Sleep
• Eat
• Relaxation/Stretching
• Exercise
WHY? HOW?
EVERY DAY
Retrain the Amygdala
• Opens the Window of Tolerance which allows the network to be accessed and corrected
• MINDFULNESS
o Notice (don’t judge) feelings & senses
o Grounding
o Meditation/Prayer
o Yoga
o Journaling
o Art
o Music
EVERY DAY
WHY? HOW?
Retrain the Amygdala
Window of Tolerance
Network Overload
Network Offline
Network On and Stable
Resources
• The Body Keeps the Score by Bessel van der Kolk, MD
• Healing Anxiety and Depression by Daniel G. Amen, MD and Lisa C. Routh, MD
• Neurologic: The Brain’s Hidden Rationale Behind Our Irrational Behavior by Eliezer Sternberg
• Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry by Catherine Pittman, PhD and Elizabeth Karle, MLIS
• Breathing gif: http://imgur.com/gallery/Huou7Gh