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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 Rewiring the Brain Over Time "Taming Your Amygdala:

"Taming Your Amygdala: Brain-Based Strategies to Quiet the Anxious Mind" is a workbook by Dr. Catherine Pittman that uses neuroscience and Cognitive Behavioral Therapy (CBT) to help you manage anxiety by "retraining" your brain. Learning to observe these responses as biological events

Here are several key brain-based strategies to help quiet an anxious mind: muscle tension) are survival responses

Regular exercise and adequate sleep are neurologically essential for reducing overall amygdala activation and improving focus.

Learning to observe these responses as biological events rather than absolute truths allows you to take control. 2. Immediate Calming Techniques