 Welcome to today's episode of the mindset mentor podcast. I'm your host Rob dial If you have not yet done so hit that subscribe button so that you never miss another one of these podcast episodes And if you love this podcast, you want some extra mindset tips and tricks to help you get better Go to Monday email calm right now once again Monday email calm It's absolutely free and what I do is every single Monday I'll send you an email with what I'm working on and what you can work on to reprogram yourself to work through Everything that you want to work through but also optimize yourself to be the best you possibly can so speaking of that today We're gonna be talking about how to rewire your anxious brain So is it possible to rewire anxiety out of your brain? Well, maybe not fully. I'm gonna say that up front like there's no destination a Lot of people think like oh, I've been working on myself for so long I'm not there yet. And it's like there is no there The journey of life the journey of working on yourself all of this stuff is what we're here to do I believe so we're working on itself. We're trying to become better. There is no there There is no destination. There is no waking up in my opinion. There is no waking up and being like oh my god I have no anxiety. I have no stress. I have no fear. The world is perfect and it will be perfect forever Nothing can get me out of this, right? I don't think that might be like a monk could get there But I ain't a monk and I probably I'm never gonna get there But I will enjoy this journey of working on myself. And so when we talk about rewiring I mean rewiring in a case of like having a whole lot less, but also what's really important is understanding your brain where this anxiety could be coming from and I'm gonna talk about two different regions of your brain so that you can Actually start to diagnose where this is coming from and what the best strategy is to Stop the anxiety as quick as you possibly can sound good. If you've ever felt anxiety, this should definitely help you Anxiety comes from your thoughts. That's one thing that we know it comes from your thoughts in some sort of way and You know people say like oh they have anxiety and all this stuff anxiety is one of the most unknown things That sadly is is actually diagnosed by doctors and a lot of people are misdiagnosed With depression or with anxiety and there's definitely people who might need some help But a lot of people don't realize that they can actually work through this a lot with your brain and knowing this The cool thing that I love is I love when I work with people I worked with them in the past and like I got off my Medication I love when my clients who you know, I teach coaches how to grow coaching businesses I love when they hear from their you know, they're they're their clients my clients clients They're like I got off of medication. I feel so much better. I'm so much happier all of that stuff so Anxiety comes from your thoughts it comes from your thoughts and usually it's about something happening in the future It's some future that you're projecting into last episode. We talked about the future that we project ourselves into and Humans can imagine a future and it's we can imagine amazing beautiful Incredible futures or we can imagine futures that just really suck and so I'm gonna talk to you about the two major brain circuits that you have where anxiety might be coming from with those and then how to actually Get rid of the anxiety sound good So there's two major brain circuits that you have the first one is called the neo cortex and the the neo cortex is the much more advanced brain circuit and Anxiety in this case is the anticipation of something happening in the future It is the anticipation of something happening in the future. It is the Anticipation of oh my girlfriend hasn't been texted me back that much we're gonna go to dinner tonight and I'm worried that she's gonna break up with me and I'm anxious about the fact that she's Going to break up with me when we go to dinner night because of this this this this this this and your brain can create if you ask Oh my gosh, you know, why would my girlfriend possibly break up with me? Your brain's gonna come up with a list because whatever you ask of your brain It will come up with the answers to so if you ask like why why would she not be happy? Why could she be cheating on me? Why could she want to break up? Your brain is gonna type it into your your brain Google into the drive and it's gonna go It's gonna give you all of the answers as to why that's a possibility And then you're gonna feel anxious because you're imagining that future happening humans can imagine a future. That's awesome If we use it correctly we imagine the future The the wrong thing the thing that sucks most of the time is the problem and so we can have anxiety inducing thoughts You know, maybe you get into a car accident and that sucks you get into a car accident Or maybe you've been in a car accident six months ago and every time you get into a car Subconsciously and sometimes consciously it just comes up anxiety comes up. Why because you're thinking Not about the past car accident You're thinking about getting into this car going for a drive and getting to an accident on this drive So you can have anxiety inducing thoughts based off of maybe something that happened to you in the past And you're taking your past and you're throwing it into your future and going oh my gosh This could happen to me right now or you're having anxiety inducing thoughts about something that's never happened before But you're throwing it into your future and you're feeling it, right? You can think to yourself. Oh, yeah Like one of the things that I love is when I'm not at home We have a whole security system ring system all of that time all of that stuff When I'm not home my fiance will literally turn on the ring at like 738 o'clock because she gets all ready for bed She takes a dog and goes through him and she watches Netflix in there because she doesn't want to be in the living room So we have big huge glass walls. She doesn't want to be in the living room She's feeling that people might be able to watch her right so you can have that feeling of like, you know You're by yourself and you hear like a little Noise and you think oh my god someone's starting to break in someone's gonna break in what if I get murdered And what happens is it starts? And if you've ever noticed this it's like a cascade like the thoughts can keep coming and coming and coming and coming And then your brain is literally noticing every single sound because you have basically put your focus on the sound of someone Breaking in and then you start hearing everything you think someone's breaking in all over the place It's like I don't know if you've ever been this way I don't like spiders, but you see a spider or you see an insect or something like that And then you start to feel all of like even just your your hair when it moves a little bit And you start thinking it's like an insect you start to think it's a bug you start to think it's a Arachnid whatever it might be there's something on you feel you start to feel it all because your brain is focusing on that thing and so Then we got to ask ourselves. Why does this exist? Why does this part of our brain? Why does this anxiety this this future that we don't want exist? Well It's protection mechanism your brain doesn't care about your happiness. It doesn't care about your peace Doesn't care about your success. It doesn't give a damn how much money is in your bank account It cares about keeping you alive And so what it'll do is it will notice things and then it will start to make connections among all other things that could possibly Line up with that like you hear a sound think someone's breaking in and then you just hear all sounds It just hones in on the auditory part of your brain You start to notice that or you feel something you maybe have a spider on you and you push it off You start to feel spiders all over the place That happens and so there was a benefit for our ancestors But today if we're not in charge of it, it'll drive us crazy And so why does it exist? You know if you go back to the cavemen days and you're walking by a river and you're having a little caveman Conversation with your buddy bill and he's a caveman as well You're walking by the river and then bam an alligator jumps out from the bank attacks him and ruthlessly Just ravages and tears bill apart Holy shit, that was drastic, huh? Well, then now what's gonna happen is every single time that you walk by a lake You're probably gonna start to feel feelings of anxiety Every time that you see an alligator you're probably gonna start to feel feelings of anxiety Next time that you're by a lake next time you buy a river next time you buy a body of water You will be more on guard Than anything else because you don't want the same thing to happen to you that happened a bill Right caveman bill is gone. I don't want to be like caveman bill. So then the question is How the hell do we get rid of this? Well, the neocortex in this part that we're talking about is the thinking part of your brain And so what do you do if you notice? Okay? I'm projecting into the future and this is definitely a thinking part of my brain that's using this because we've got it We've got to distinguish. There's the thinking part of a brain. There's the other part of brain I'm gonna talk about in just a second What's going on? Oh, I'm thinking about the future. I'm thinking about this. I'm thinking about this this this this Happened am I thinking about this too much? Yeah, it's probably my neocortex. I'm probably I'm probably thinking too much in the future And causing myself anxiety. Okay. Well, if I'm thinking and using thinking part of my brain What do I want to do? I want to think through This process and show my brain how this fear this anxiety that I'm feeling is actually a logical and how it doesn't make any Sense and so the easiest way to do this if you're thinking yourself into anxiety What can you do? Well, you can go ahead and use that thinking part of your brain and show your brain Why that fear why that anxiety is actually illogical? So you take out a pen and paper and you start writing down why that won't happen You know if I'm thinking to myself like I told you a few minutes ago Like maybe that the boss is going to email me and want to fire me I could write down why it would it be ridiculous for my boss to fire me Why is my boss not going to fire me and I come up with all of the answers and I actually think through The opposite of what I'm fearing Make sense. I'm using the thinking part of my brain the neocortex I'm going to think through the opposite of what I'm fearing so that therefore my brain can go. Yeah Let's go ahead and turn this off. Not a big deal. Let it go and Then you can let it go it ends up working really really well But it works the best if you have pen and paper and you can actually write it down pen and paper What's going on so that's the first side which is the neocortex The other side is the amygdala, which is not really the thinking part of the brain It is the reaction part of the brain. It is a part of the brain that is a little bit more Well, they call it from the it's it's in your limbic system, which they call the reptilian part of your brain It's like the oldest part of your brain one of the oldest parts of your brain and this is a part of your brain that You know you see a dark shadow at night and you think somebody is next to you or Inside of your house or something like that and you react to it the immediate reaction is the amygdala kicking in It's your reaction and you're like, oh my gosh It's just my jacket or you know, you're walking outside It's a little bit dark and you see a hose curled up and you react Immediately, it's almost like subconscious. It's conscious for sure, but it's almost like subconscious as well Like it's it's very fast and you think it's a snake But you know what that was that was just you know That was just a curled-up hose on the side of the the side of the road. That's whatever it was, right and it reacts immediately Or you know, you hear a boom and your body and that immediately reacts and you duck down Not knowing what it was, but it's an immediate reaction. It responds quick It's the first that the way the amygdala works and what you want to think of it Is it reacts first ask questions later? So it's like dark shadow at night reacts first ask questions later Oh, yeah, that was just my jacket Curled up hose reacts first. Oh, yeah, that wasn't a sink. That was just my my hose that's on the side right there Loud noise reacts first. Oh, that was just you know, my cat. He knocked something off of the counter And what happens is it responds quick Reacts first ask questions later. It's the reason why it's it's really hard to talk yourself out of a panic attack Is because usually a panic attack or you know in some lower levels of ptsd come from an immediate reaction Somebody hears something it reminds them exactly of a past and then they go into a panic attack in some sort of way It's the reason why you can't talk yourself out of it Because it's not the thinking part of the brain most of the time. So the neocortex is the thinking part of the brain Try to talk yourself out of a panic attack. It's not going to happen The amygdala usually helps with the with the panic attack a real panic attack where it's real bad Is usually both of them together the amygdala and the neocortex as well So how do you get yourself out of that feeling? How do you get rid of it? Oh, I've noticed. Okay, that is a body feeling I reacted first and now I'm starting to ask questions later is you have to bypass the mind And directly affect the nervous system Okay, you have to you have to completely bypass the mind and directly affect the nervous system How do you do that? One of the best ways probably the best way to affect the nervous system is to get really drunk No, I'm just kidding the best way to affect the nervous system is through deep breathing, right? Just Into the nose Out through the mouth when you exhale you want your exhale to be like you're breathing out through a straw the longer the exhale The more it'll slow your heart rate down, which usually if you're reacting to something, you know a loud noise Whatever it might be the first thing to change is your breath and then your heart rate. So if your heart rate is racing It's going it's going it's going that shows you that it's in the body. Okay. Let's go into the body Let's just bypass the mind directly and go straight into the body. So you can do some deep breathing Do some deep breathing and see if that helps Working out tends to help really well as well because the extra energy You're actually able to get rid of one of the things that that humans don't do very well that animals do very well Is when they're stressed, they have a physical Body reaction to it like my dog when he's stressed he does like a stress yawn And it's immediate like it doesn't it's not five minutes later. It's immediate A lot of animals like if you watch an impala that's running away from a cheetah They'll be running running running and then what happens is, you know, say they get away Well, their body dumped a ton of cortisol into their body And so they'll actually do this thing called a shake where they'll literally shake their body And what it's doing is actually removing and actually Using more energy to start to get rid of the cortisol that's inside of them us as humans We'll feel something we'll freak out something will happen and then we'll just sit there Right so working out sometimes is a really good way to get rid of The excess energy the cortisol everything that's in there as well So you could also do wim hoff breathing 30 deep breaths And then you do 30 deep breaths take one deep breath and didn't do as many push-ups as you possibly can That's one thing that really helps me reset my nervous system And you could do this if you want you can try it I don't recommend it just because I don't recommend anything to anybody That happens to do with holding your breath But what I'll do is I'll do 30 deep breaths into your nose after mouth into nose after mouth And then I'll what you do is you hold your breath at the end Excuse me what I do is hold my breath at the end and then do as many push-ups as I possibly can And it feels like a reset to the nervous system What's kind of crazy about too is I can do more push-ups holding my breath than I can when I'm not holding my breath So you have to decide with yourself. Which which part of the brain is it when you're feeling that anxiety? Is it the thinking part of your brain? Is it the neocortex? Is it you're sitting there thinking through you're thinking through you're thinking through it? Well, then maybe you have to journal through it and write it down and show your brain how logical it is Show it how show how ridiculous it is like. Oh, I'm gonna post this thing on instagram And I get all anxious gonna worry about people judging me online that I've never met before That's dumb. Who cares let's journal through that so we can get rid of that anxiety Or is it the other part of the mind? Where it's just the the the you feel it in the body. It's just react first think later ask questions later And you start to realize that it's in the body. It's in the body. Well, if it's in the body Work with the body deep breathing work out do the 30 deep breaths the wim Hof breathing Ultimately what it's important to know is to make note of this so that they were for therefore next to me Find yourself feeling anxious and in an anxious state you can remove yourself as quickly as possible by identifying Is this in the mind or is this more in the body? So the mind this is more in the body if it's in the mind It's in the neocortex if it's in the body even though the amygdala is in the brain It's usually more of a physical feeling more than anything else So now you have an idea of how to rewire your anxious brain So that's what I got for you for today's episode if you love this episode Please share it on your instagram stories and tag me in it rob dial jr. R o b d i a l j r And if you love this podcast go ahead and follow us on instagram. It is the mindset mentor podcast the mindset mentor podcast And I'm gonna leave the same way leave you every single episode make it your mission to make someone else's day better I appreciate you and I hope that you have an amazing day