Improve Creativity and Relieve Anxiety with Amygdala Brain Games (2023)

Life can sometimes be so stressful that we don't even know where to go. We often look to external ways to relieve stress, like going on vacation or connecting with friends, but a simple solution lies in a part of the brain calledamygdala.The amygdala is the brain's emotion processing center that receives information from stressors in your memories or in everyday life. It then sends signals throughout the body thataffects you emotionally and physically.

Stress from emotional disturbances can increase cortisol levels and decrease blood flow and oxygen to the brain. Over time, repeated activation of stress can contribute to high blood pressure, obesity, chronic fatigue, depression and addiction. In fact, stress is the number one reason people underperform in their daily tasks. Research shows thatchronic stress can even shrink brain cells, which reduces memory function and weakens creativity.

Emotion regulation is essential for self-esteem, integrity, goal achievement, and positive relationships. If you're looking for ways to control your emotions and reduce overall stress,it's time to tap into your tonsil Brain education exercises.Through mindful breathing, visualization, and physical activity, you can activate the parasympathetic nervous system, which controls rest and digestion. Then the stress hormones in the body and brain are balanced, which gives you the opportunity to think and create your life more clearly.

To learn how to release and manage stress through the amygdala, it's first important to understand how the main parts of the brain work together. We will see.

Where in the brain is the amygdala?

Our brain can be divided into three main layers that reflect the three basic aspects of our existence: physical, social/emotional and cognitive. These layers are believed to have developed over time, starting with our most basic physical impulses and analytical thinking. The amygdala is a small, almond-shaped structure located in the anterior part of the temporal lobe. It is controlled by an inner layer called the limbic system, which is your social/emotional brain and plays an important role in transferring emotional information to the other layers that affect you physically and cognitively.

Improve Creativity and Relieve Anxiety with Amygdala Brain Games (1)
Amygdala and the structure of the human brain

(Video) Improve Creativity and Relieve Anxiety with Brain Games for the Amygdala | Spirione Girl

The prefrontal cortex

Also known as the cerebrum or cerebral cortex, this is the most developed and largest part of the brain. It is the seat of higher thinking, writing and language. It gives humans the power of reason and the ability to predict the future, which is why it is commonly called the cognitive brain.

the limbic system

Further along is the limbic system, which controls learning and memory, expressing emotions, and linking past events to strong emotions. The amygdala is controlled by the limbic system and is responsible for managing the emotions of anger, fear and sadness. This part of the brain also coincides with emotional intelligence and intrapersonal awareness, which can be stimulated by a variety of strategies, games, and brain exercises.

O tronco cerebral

At the deepest and most ancient level is the reptilian brain. The brainstem controls basic life functions, including digestion, breathing, circulation, and "fight or flight" stress responses. It functions independently of the conscious brain and has a deep connection to the physical body.

A stress-free brain is one that engages all three layers to function at an optimal level and in a coordinated manner. Amygdala Brain Education exercises simultaneously engage the cognitive, emotional and physical aspects of our being, integrating them to enable people to use their full potential effectively to achieve their goals.

So how does the amygdala work?

The amygdala sorts out perceptions of the environment around us and chooses which part of the brain's emotional centers to send that information to for processing. This information can be sent to our prefrontal cortex, where we solve our problems, or it can be sent to the more instinctual and primitive parts of our brain that are responsible for our "fight, flight or freeze" functions.

Emotional feedback, negative or positive, is a good thing. It keeps us in tune with our environment and aware of both threats and opportunities. But constant negative feedback can short-circuit our brain's creative problem-solving abilities and instead turn us into overreacting, anxious, hot-headed people. This is especially true with patterns and habits that arise from bad memories and trauma. For most people, what happens from birth to adulthood is so locked into the brain that it dictates thinking and behavior throughout adulthood until these patterns are challenged.

(Video) "Your Behaviour Won't Be The Same" | Dr. Andrew Huberman (Stanford Neuroscientist)

Whether acting on old fears or sensing a new threat, the amygdala acts as our watchdog. It often causes a strong, instinctiveemotional responseon us to protect us. But when our amygdala is overwhelmed with negative thoughts and persistent perceptions of threat – and that can be anything from the shadow of a big furry spider to a performance review – it can keep us in a state of unnecessary anxiety and stress.

However, you can train your brain to activate the amygdala in a positive way and stimulate more complex thoughts, improve creativity, increase social and emotional intelligence, and alleviate anxiety. Easier said than done, but retraining the amygdala to deal with unconscious patterns from emotional memories or everyday stress is the first step to creating a stress-free and clear brain. This can allow you to feel comfortable directing your actions and thoughts to naturally gravitate towards a better life.

Brain games to release tonsil stress

The following amygdala brain games are just a few of over 360 in the Brain Education curriculum, a program created by Ilchi Lee. Dave Beal, national Brain Education instructor and program director forBrain power wellnesssays, "These brain games can be used to train your amygdala to act wisely, rather than react, in the face of perceived threats or negative situations."

Create an energy ball

Improve Creativity and Relieve Anxiety with Amygdala Brain Games (2)
Calming and centering the mind is key to achieving inner focus and reducing stressful thoughts in your amygdala. An easy exercise is to use relaxed concentration tocreate and maintain energetic sensations between the hands.

First straighten your spine and sit in a comfortable position. Close your eyes and start clapping your hands and tapping your fingertips up to a hundred times to bring your focus there. Breathe deeply, in through your nose and out through your mouth.

Concentrate on the vibration occurring between your fingertips and the space between your palms. You may feel a warm, soft, tingling, or magnetic sensation between your hands. With your eyes closed, visualize holding a ball of energy and slowly rotating it. As you inhale, slowly stretch the energy ball larger, and as you exhale, bring your hands together again.

Imagine placing the ball in each palm and feeling it get heavier and lighter as you pass it from hand to hand. Repeat this several times. Finally, bring the energy ball to your body's energy center (lower abdomen). After transferring the energy there, imagine that it surrounds you in an energy capsule and open your eyes. You should feel calm, focused and refreshed with new energy.

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brain wave vibration

brain wave vibrationis a super simple yet fantastically effective form of moving meditation to get rid of negative emotions, fatigue and daily stress. The brain emits five different types of brain waves: alpha, beta, delta, gamma and theta waves. We spend most of our waking hours in high-frequency beta brainwave patterns. Low-frequency brainwaves, on the other hand, are emitted during periods of rest, relaxation, and meditation. With a calmer mind at a lower frequency, the amygdala can banish fear-based negative thoughts and bring about greater focus and inner centering.

Simply sit or stand in a quiet spot, take a few deep breaths, and begin to shake your head from side to side. You can swing with your eyes partially or fully closed. It helps if you put a smile on your face as you rock and turn inward with your positive thoughts. Turn your head slowly, first to the left, then to the right, and continue this slow 'wave' for as long as you like. Brainwave Vibration really clears your head to make room for solutions to your everyday problems.

laughter exercise

Laughing is great physical exercise - great for strengthening your abdominal muscles, improving energy circulation and relieving tension and stress throughout your body.Laughter also produces endorphins, or "happy chemicals,"” which triggers a positive feeling and changes your mood to be happier, thus retraining the emotional feedback system in the amygdala. Even when we have no external reason to laugh, the simple act of laughing lowers cortisol levels and balances serotonin and dopamine levels, which naturally help us feel good.

Laughter practice takes some practice to get started because it can feel forced at first. But laughter is contagious too, and soon you'll go from laughing out of nowhere to laughing your ass off. You can do this alone, with a partner, or with a bunch of people. Just settle into a comfortable spot, flash a big smile, and start laughing gently. Then work up to a full laugh. Keep building until you forget what made you feel sad. Your whole body will feel lighter and you will be able to face your problems with a calmer and more level head.

magnetic meditation

Improve Creativity and Relieve Anxiety with Amygdala Brain Games (3)
Like magnets, our bodies produce electromagnetic energy. But stress, negativity and emotions can distort our energy fields. Magnetism can clear your mind of these negative thought patterns by resetting the neural pathways in the brain's limbic system. With calmer brain activity, the amygdala can become more receptive to positive thoughts.

Get your electrons back on trackmagnetic meditation. Or have fun playing with energy withmeditation magnetic set. A simple exercise is to take two magnets and practice holding them in your hands, pushing them as close together as possible without letting them touch each other, and then pulling them apart, just past the point where you can no longer feel your energy. It's a great, seemingly mindless activity that really resets your brain!

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Identify, accept, release, create meditation

Since the amygdala is the command center for your emotions, it's helpful to identify where your emotions are coming from, learn to accept them, release them, and see if you have the capacity to create future happiness without stress.

First,identifyyour feelings and understand that they are temporary states that can be changed. You can just think about them or write them down in a journal. These feelings are not who you are. Although you experience a range of emotions, they do not define who you are, what you stand for and how you live. You don't have to cling to your emotions, especially negative ones.

To continue, tryto acceptthe emotions you feel. When you can honestly accept your feelings, you can begin to loosen your grip on them and realize that they shouldn't affect you as much as they do.

When you want to change your feelings, you canreleasethe negative ones, telling your brain to change your mood. Simply forcing a smile or smiling while taking a deep breath can trick the brain into making you happier and releasing negativity.

Finally, when you engage in joyful actions, you cancabinethappiness. By taking action, you can easily change the way you feel. By following this pattern of identifying, accepting, releasing, and creating, we are able to choose our emotions and consciously work on feeling the way we want to, retraining the amygdala to release stress from our lives.

praise game

Normally, we tend to store other people's negative comments about us in our memories. But a good compliment can also have lasting effects. Share the good vibes with your friends or family with the compliment game. This can even be a great team-building exercise that can lighten the mood and energy frequencies of the entire workplace!

Simply sit in a room and form a circle. Hold up a beanbag and pick a person next to you or across the room - it's up to you - and as you toss the beanbag to them, give them a sincere compliment as well.

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When faced with an anxiety situation, exercise your amygdala with these brain games. Play them before a job interview, a difficult conversation, or to clear past memories and create a calm interior environment. So, see what a difference an amygdala with a positive sense of direction can make in your life!

If you would like to continue taking care of your brain and learn to live life beyond your emotions, you will probably be interested in ourJigam Ki-Energy Meditation kursus.This course teaches you the art of Jigam and how ki energy can be used to become more grounded and gracefully ride the waves of your emotions.


What is the best exercise for the amygdala? ›

Calming exercises for Amygdala

Meditation, tai chi, yoga are the best calming exercises that can help you fight chronic stresses. These calming exercises for Amygdala keeps the mind and body in a relaxed state and helps us cool down the natural rev up state.

What activities calm amygdala? ›

Use meditation or controlled breathing to focus your body's energy. This will help you respond to a threat or stress in a peaceful way. It will help you stop an amygdala hijack so you can retain control.

How do you calm an anxious amygdala? ›

We've all experienced an amygdala hijack at some point in our lives. But if you experience it more often than you would like, there are ways to deter it. Consider starting a meditation practice to help calm your fight, fight, or freeze response. You can also practice mindfulness, or take up journaling on a daily basis.

How can I stimulate my amygdala? ›

With a calmer mind in a lower frequency, the amygdala can banish negative, fear-based thoughts and realize greater focus and centeredness within. Simply sit or stand in a quiet space, take a few deep breaths and start swaying your head from side-to-side.

What vitamin helps the amygdala? ›

The amygdala signals the entire body, creating tight muscles, increased sensitivities and insomnia. Magnesium can relax these symptoms. Most zinc in the body lives in the brain. Brain health is increased with zinc.

What happens if you stimulate the amygdala? ›

Stimulation of the amygdala causes intense emotion, such as aggression or fear. Irritative lesions of temporal lobe epilepsy have the effect of stimulating the amygdala. In its extreme form irritative lesions of temporal lobe epilepsy can cause a panic attack.

What are the most common amygdala triggers? ›

When a person feels stressed or afraid, the amygdala releases stress hormones that prepare the body to fight the threat or flee from the danger. Common emotions that trigger this response include fear, anger, anxiety, and aggression.

What does the amygdala do daily? ›

The amygdala participates in the regulation of autonomic and endocrine functions, decision-making and adaptations of instinctive and motivational behaviors to changes in the environment through implicit associative learning, changes in short- and long-term synaptic plasticity, and activation of the fight-or-flight ...

How do you rewire your brain calm? ›

If you are wondering how to rewire your anxious brain to feel calmer, make good use of its wonderful ability to change. Adding meditation to your daily routine or meditating more than you usually do is a great option. You can explore Synctuition's sound journeys to meditate easily and efficiently.

Does walking calm amygdala? ›

Our findings reveal that amygdala activation decreases after the walk in nature, whereas it remains stable after the walk in an urban environment.

Why does anxiety trigger amygdala? ›

You can become afraid of your own mind, and that will in and of itself trigger a fight or flight response and anxiety. The amygdala initiates the brain processes that create both fear and anxiety. It has long been known that animals without amygdala do not make fear responses.

Is anxiety caused by an overactive amygdala? ›

These local effects within the amygdala are likely to lead to an over-active fear and anxiety related circuit and to decrease the ability of other areas involved in fear inhibition, e.g. hippocampus and medial prefrontal cortex, to dampen amygdala output.

Can you massage the amygdala? ›

Hypervigilance is when the amygdala is caught in the loop of perceiving a threat to life and responding to it. As with the vagus nerve, we can use massage, slow breathing, and yoga practice to reset the system.

What is the amygdala fear response? ›

A threat stimulus, such as the sight of a predator, triggers a fear response in the amygdala, which activates areas involved in preparation for motor functions involved in fight or flight. It also triggers release of stress hormones and sympathetic nervous system.

How does ADHD affect the amygdala? ›

Whereas bigger activation of the left amygdala was found in patients while presenting them unpleasant images. These results might suggest that lower emotional processing and less control of impulsivity is associated with dysfunctional amygdala in ADHD patients.

How can I calm my amygdala naturally? ›

How Can You Keep the Amygdala Healthy?
  1. Practicing stress-reduction techniques such as meditation, deep breathing, and exercising.
  2. Work through symptoms of PTSD, severe anxiety, or panic with a trained professional.
Sep 1, 2022

Does caffeine affect the amygdala? ›

Like stress, caffeine revs up the amygdala, so perhaps it amplifies the sense of threat and dials one's emotions even further over to the negative side, she added.

What shrinks the amygdala? ›

Chronic stress can shrink the amygdala—that's the area of the brain that's responsible for processing emotions—which can lead to depression and anxiety. And not just that, but cortisol is toxic to the hippocampus, the area of the brain that's responsible for memory function.

How does tapping affect the amygdala? ›

Tapping is believed to subdue the amygdala and reduce the body's natural response to stress. To successfully integrate tapping into your Monday wellness routine, first identify and focus on a particular negative emotion, whether it be a fear, a worry or a traumatic experience or memory.

What can happen if you ignore your emotions your amygdala? ›

Your amygdala, the emotional center of the brain, gets stuck in an irrational thought process when you attempt to suppress your emotions. When you attempt to avoid what you are feeling, you aren't solving anything, and your brain will get stuck.

What disrupts the amygdala? ›

Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychol Sci.

What mental illness is associated with amygdala? ›

Abnormality in the amygdala leads to conditions such as depression, anxiety, autism, and also promotes biochemical and physiological imbalance.

Which emotion is largely controlled by the amygdala? ›

The amygdala is commonly thought to form the core of a neural system for processing fearful and threatening stimuli (4), including detection of threat and activation of appropriate fear-related behaviors in response to threatening or dangerous stimuli.

What are three tasks of the amygdala? ›

The basal and accessory-basal nuclei are the major outputs of the amygdala directed to the cerebral cortex. Those anatomical projections may underlie the role of the amygdala in modulating cognitive processes such as decision making, attention, and memory.

What are examples of amygdala working? ›

The amygdala helps to store memories of events and emotions so that an individual may be able to recognize similar events in the future. For example, if you have ever suffered a dog bite, then the amygdalae may help in processing that event and, therefore, increase your fear or alertness around dogs.

What is the best medication for an overactive amygdala? ›

Conclusions. Our results suggest that short-term SSRI treatment in depressed patients remediates amygdala hyperactivity in response to negative emotional stimuli prior to clinical improvement in depressed mood.

How can I calm my brain naturally? ›

10 natural remedies for anxiety
  1. Stay active. ...
  2. Steer clear of alcohol. ...
  3. Consider quitting smoking cigarettes. ...
  4. Limit caffeine intake. ...
  5. Prioritize getting a good night's rest. ...
  6. Meditate and practice mindfulness. ...
  7. Eat a balanced diet. ...
  8. Practice deep breathing.

What calms brain activity? ›

Exercise. Just 5 minutes of aerobic exercise, like a brisk walk, could start to calm your mind. It releases endorphins -- chemicals that make you feel good and can help improve your mood, focus, and sleep. High-intensity interval training (HIIT) can give you a big dose of them in a short time.

What activities can help you rewire your brain? ›

Rewiring your brain might sound pretty complicated, but it's absolutely something you can do at home.
  • Play video games. Yes, you read that right. ...
  • Learn a new language. Ever considered studying another language? ...
  • Make some music. Music has several brain benefits. ...
  • Travel. ...
  • Exercise. ...
  • Make art.
Jun 17, 2020

What part of the amygdala controls anxiety? ›

The amygdala consists of multiple subdivisions, of which the basolateral amygdala (BLA) and central amygdala (CeA) are particularly important in anxiety processing12.

Is the amygdala fear or anger? ›

When an angry feeling coincides with aggressive or hostile behavior, it also activates the amygdala, an almond–shaped part of the brain associated with emotions, particularly fear, anxiety, and anger.

How to get rid of anxiety fast? ›

How to calm down quickly
  1. Breathe. One of the best things you can do when you start to feel that familiar panicky feeling is to breathe. ...
  2. Name what you're feeling. ...
  3. Try the 5-4-3-2-1 coping technique. ...
  4. Try the “File It” mind exercise. ...
  5. Run. ...
  6. Think about something funny. ...
  7. Distract yourself. ...
  8. Take a cold shower (or an ice plunge)
Jun 23, 2021

What are the big 5 ideas to assist with anxiety? ›

5 Ways To Help With Anxiety
  • Breathe from your belly. ...
  • Move your body. ...
  • Turn up the music. ...
  • Remind yourself: This is temporary. ...
  • Be self-compassionate.

What chemical imbalance causes anxiety? ›

Epinephrine is just one chemical involved in your body's response to anxiety. Other chemicals may also play a role. For example, a serotonin imbalance¹ may contribute to anxiety, as can high cortisol levels. However, epinephrine is the primary chemical because it is directly involved in your anxiety symptoms.

How do I get out of constant fight or flight? ›

Deep breathing, relaxation strategies, physical activity, and social support can all help if you are feeling the effects of a fight-or-flight response.

What happens to the amygdala during anxiety? ›

Abstract. The amygdala has a central role in anxiety responses to stressful and arousing situations. Pharmacological and lesion studies of the basolateral, central, and medial subdivisions of the amygdala have shown that their activation induces anxiogenic effects, while their inactivation produces anxiolytic effects.

Does GABA decrease anxiety? ›

GABA is known for producing a calming effect. It's thought to play a major role in controlling anxiety, stress and fear. Decreased GABA levels are associated with several neurological and mental health conditions, as well as other medical conditions.

What causes severe anxiety in the brain? ›

Anxiety happens when a part of the brain, the amygdala, senses trouble. When it senses threat, real or imagined, it surges the body with hormones (including cortisol, the stress hormone) and adrenaline to make the body strong, fast and powerful.

Does exercise calm amygdala? ›

Exercise activates frontal regions of the brain responsible for executive function, which helps control the amygdala, our reacting system to real or imagined threats to our survival. Exercising regularly builds up resources that bolster resilience against stormy emotions.

How can I shrink my amygdala naturally? ›

1 – Regular mindfulness meditation:

She says: “Our results suggest that meditation can produce experience-based structural alterations in the brain. They found that as little as eight weeks of consistent mindfulness practice is enough to tame and shrink your amygdala.

Does walking help the amygdala? ›

Many studies have shown that the self-generated forward motion decreases activity in the amygdala, which is the brain region primarily associated with feelings of fear, threat, and anxiety. Thus, walking puts us into a calmer state that allows us to better deal with all kinds of stressors throughout the day.

How do you train your brain to stop fear response? ›

8 Successful Mental Habits to Defeat Fear, Worry, and Anxiety
  1. Don't figure things out by yourself. ...
  2. Be real with how you feel. ...
  3. Be OK with some things being out of your control. ...
  4. Practice self-care. ...
  5. Be conscious of your intentions. ...
  6. Focus on positive thoughts. ...
  7. Practice mindfulness.
Apr 3, 2018

Can you deactivate the amygdala? ›

We demonstrate that goal-directed eye-movements, like working-memory tasks, deactivate the amygdala, the core neural substrate of fear learning. Effective connectivity analyses revealed amygdala deactivation potentially engaged dorsolateral and ventromedial prefrontal pathways.

Does amygdala reduce anxiety? ›

The amygdala has a central role in anxiety responses to stressful and arousing situations. Pharmacological and lesion studies of the basolateral, central, and medial subdivisions of the amygdala have shown that their activation induces anxiogenic effects, while their inactivation produces anxiolytic effects.

How do I get out of constant fight-or-flight? ›

Deep breathing, relaxation strategies, physical activity, and social support can all help if you are feeling the effects of a fight-or-flight response.

Why am I stuck in fight-or-flight? ›

People with higher pain levels often experience heightened fight-or-flight responses, which throws the nervous system off-balance. Things like stress, pain, and lack of sleep trigger these responses. When we're stuck in fight-or-flight mode, our automatic functions stop working properly.

What two things have been proven to change the amygdala? ›

Meditation and yoga practice are associated with smaller right amygdala volume: the Rotterdam study - PMC. The .

Do people with anxiety have a bigger amygdala? ›

Studies of adults suffering from anxiety disorders have shown that they also possess enlarged, highly connected amygdalae.


1. How to Overcome Mental Resistance (animated video)
(Transform Your Thinking)
2. Anxiety and ID: Creative Strategies to Help Reduce Symptoms and Challenging Behaviors
(Ohio Department of Developmental Disabilities)
3. How Your Brain Can Turn Anxiety into Calmness
(University of California Television (UCTV))
4. The Neuroscience of Fear Conditioning
(Sense of Mind)
5. Ease Your Brain Out of Survival Mode
(Dr Sarb Johal)
6. Fight Flight Freeze – A Guide to Anxiety for Kids
(Anxiety Canada)


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