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Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry, by Catherine M Pittman PhD Elizabeth M Karle MLIS
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Review
“From fears to phobias and panic, this how-to guide unravels the mysteries of worry, then delivers strategies that will lead you to a resilient life.â€â€•Reid Wilson, PhD, author of Don't Panic “Fear, worry, anxiety, panic, and depression block individuals from living fully. This book does an excellent job of unraveling the mysteries of the brain and how it causes anxiety, thus allowing individuals to take control of their symptoms and manage their lives more effectively. I have used the concepts in this book in treating veterans with PTSD and have seen people become much more functional. Highly-recommended reading.â€â€•Susan Myers, RN, LCSW, BCD, holistic nurse and board certified diplomate in clinical social work"This is a unique contribution to a wide array of self-help books for those who suffer with anxiety. The authors explain what we know about the workings of the brain in a fluid style that neither talks down to nor overwhelms the reader. This science becomes the foundation for decreasing bewilderment, fear, and shame. There are straightforward and logical recommendations for modifying patterns of anxiety that originate from, and are maintained by, differing brain circuitry.â€â€•Sally Winston PsyD, codirector of the Anxiety and Stress Disorders Institute of Maryland"Catherine Pittman, a trained behavioral scientist, brings her deep scientific understanding of fear, anxiety, and learning to the world of personal experiences. Few scientists can make this transition from scientific communication to public communication. Pittman, along with coauthor Elizabeth Karle, does this very well indeed. Readers should not be put off by the early presentations of brain mechanisms, because they are surprisingly readable and informative. Moreover, it is information that provides a foundation for readers who have anxiety challenges to use later as they develop effective coping strategies. Readers should find the clear expositions of the where’s, why’s, and how’s of anxiety and its management to be an anxiety-reducingread.â€â€•J. Bruce Overmier, PhD, professor emeritus in the graduate faculties of psychology, neuroscience, and cognitive science at the University of Minnesota
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About the Author
Catherine M. Pittman, PhD, is associate professor at Saint Mary's College in Notre Dame, IN. As a licensed clinical psychologist in private practice in South Bend, IN, she specializes in the treatment of brain injuries and anxiety disorders. She is a member of the Anxiety and Depression Association of America (ADAA), and provides workshops and seminars on the topics of anxiety and stress. Elizabeth M. Karle, MLIS, is collection management supervisor at the Cushwa-Leighton Library at Saint Mary’s College in Notre Dame, IN. In addition to supplying research for this book, she has personal experience with anxiety disorders―providing a first-hand perspective that focuses the book on what is most useful for the anxiety sufferer. Originally from Illinois, she currently resides in South Bend, IN, and holds degrees or certificates from the University of Notre Dame, Roosevelt University, and Dominican University. She is author of Hosting a Library Mystery.
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Product details
Paperback: 232 pages
Publisher: New Harbinger Publications; 1 edition (January 2, 2015)
Language: English
ISBN-10: 1626251134
ISBN-13: 978-1626251137
Product Dimensions:
5.5 x 0.5 x 8.8 inches
Shipping Weight: 7.2 ounces (View shipping rates and policies)
Average Customer Review:
4.4 out of 5 stars
71 customer reviews
Amazon Best Sellers Rank:
#9,829 in Books (See Top 100 in Books)
I found this book extremely helpful in understanding how the brain works, how it processes anxiety and how it creates thoughts. It's written in a clear, simple manner that is very understandable. If you want to understand your brain in a clear, simple way - this book is very good. The book doesn't give a ton of info on HOW to actually do the work involved - but it's very good for background info and an explanation of the brain. I discovered lots of info about the 'technical' side of anxiety that I never knew before.
Though somewhat repetitive, this book is easy to read and clearly explains the basic neurobiology of fear, worry, anxiety, panic, and related conditions such as PTSD and OCD. Drawing on research by Joseph Ledoux and others, the book highlights the central role of the amygdala (the brain's primitive and subconscious 'fear center'), which receives surprisingly scant attention in many other books on this topic. In my opinion, understanding the underlying biology is very helpful, if not essential.The book also provides helpful evidence-based guidance on techniques to prevent or reduce the intensity of anxiety and related conditions. The key techniques are:- Get good sleep, aerobically exercise daily, and eat a healthy diet.- Breathe from the diaphragm/belly, which apparently activates the parasympathetic nervous system and thus counters activation of the sympathetic nervous system resulting from fear.- Remind yourself that thoughts and images are not reality and may be mistaken.- Disrupt problematic thoughts and images via distractions, play, music, and positive thoughts and images.- Mindfully 'defuse' from problematic thoughts, images, and sensations, and instead just 'be' in the present moment, calmly observing all that is happening without any need to interpret or respond in any way.- Meditate, including mindful meditation.- Deliberately and repeatedly expose yourself to the situations which generate unwarranted fear, in order to rewire the amygdala to no longer subconsciously associate those situations with fear. This can be an uncomfortable experience, but accept the discomfort and know that it will pass, and absolutely do not flee from the situations, because doing so will strengthen the fear.I highly recommend this book to anyone dealing with excessive worry, fear, anxiety, and related conditions.
I work in an environment of extremely high stress environment where small mistakes really aren't an option.. unfortunately! Additionally, I majored in I/O psychology in college.. so I wasn't convinced any answered could be found in a book.. I was actually considering therapy. I can tell you, this book changed my life.. Please keep in mind that I have a background in biopsychology, but the way this book attacks the physiological then the psychological effects of stress.. really made me re-evaluate how stress was entering my life and my outlook on everything that was a stressor for me. It really helped that my wife also read the book and helps me work through things as I start to feel those physiological effects of stress.. but my life has done a complete 180 from where I was. I still have to work through stress and anxiety... but this really gave me tools to see where I was going wrong.
If you are looking for a book that is just going to provide strategies for how to overcome anxiety, this is probably not the book for you. However, if you are interested in both the neuroscience behind stress and anxiety and learning techniques to cope with those responses, then this is an excellent volume to read. Personally, I agree with the authors that it is often easier to overcome stress when you actually know and understand what is happening to your brain, and how it can manifest itself in physical ways. And while this book is very detailed, I think the authors did a good job of keeping everything easy to understand.Numerous types of stress are discussed in this book, including the reasons that these types of stress occur and what parts of the brain are responsible for your response. If you’re anything like me, you are constantly trying to make logical sense out of your worry, but I learned from this book that there may not always be a logical reason behind your anxiety. In fact, you may not ever really know why you certain situations, thoughts, sounds, smells, etc., can trigger an episode of panic. The good news is that you don’t have to know. The authors go into great detail to describe techniques that you can use to essentially “rewire†your brain to avoid having stress responses. The book mainly discusses the two different parts of the brain that deal with fear and stress, the amygdala and the cortex. The amygdala is basically your body’s natural fear response system. Your amygdala often works without your ever knowing it, such as when you are driving and instinctively swerve out of the way to avoid hitting another car. The cortex, on the other hand, deals with worry and obsessive thoughts. For example, your cortex is to blame when you are constantly worrying about a possible outcome that will likely not occur. You may have one or both of these types of stress, and the authors provide useful “exercises†that can be used to deal with both of these types of stress.If you’re reading this review, I’m guessing that you probably don’t care about all of these details though, right? What you really want to know is if the methods in this book really work. I think they could certainly help many individuals who suffer from stress and anxiety. These authors give insightful strategies to help with different types of stress responses, all of which are based on years of research. Your stress isn’t going to go away overnight having read this book, but it certainly may help you learn to cope with your anxiety when it does occur.Disclosure: I received a free copy of this book through Netgalley.
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Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry, by Catherine M Pittman PhD Elizabeth M Karle MLIS PDF
