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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