The Amygdala, Anxiety and Art Therapy
An Expert Art Therapist in Maryland explains the connection
What is the amygdala?
The amygdala is a small, almond-shaped cluster of nuclei located deep within the temporal lobes of the brain? (That’s the part of the brain above your ears). It’s the “emotion center” of the brain.
What role does the amygdala play in anxiety, and in therapy for anxiety?
The amygdala plays a crucial role in processing emotions, particularly fear and pleasure. It helps in
detection of emotional stimuli (like the feeling of excitement and nervousness when getting on a roller coaster)
emotional processing (the ability to make sense of the emotion and the meaning you give it)
generation of emotional responses (like dysregulation or regulation)
and formation of memories, particularly those related to emotional events.
The amygdala helps in the detection of potential threats in the environment and initiates the body's stress response. We experience that stress response as anxiety. When you attend therapy for anxiety, you’ll describe those experiences to your therapist and identify the ones you’d like to change.
Will understanding the amygdala help me feel better? How?
Understanding the amygdala’s function can help you take your power back and experience more pleasure and the release of oxytocin rather than cortisol and adrenaline. Science Fact: the adrenal gland, pituitary gland and hypothalamus all team up to produce and release hormones.
Remember activation of the amygdala can initiate the body's stress response, leading to the release of cortisol (and adrenaline), “the stress hormone.” Cortisol is a steroid hormone to help the body respond to stress and danger. Gearing you up to protect yourself from a potential threat.
Does Fight, Flight and Freeze ring a bell? Aka DANGER! DANGER! It affects almost every organ system in the body, including the nervous, immune, cardiovascular, respiratory, reproductive, musculoskeletal, and integumentary systems.
Art Therapy for Anxiety can Help
Oxytocin, aka “the love hormone” is associated with a sense of safety, sociality, survival, and reproduction. Oxytocin has anti-inflammatory, anxiolytic (loosen anxiety’s hold on you), and analgesic effects (pain reliever) that support social connection and survival across the lifespan.
In therapy we’ll focus on increasing activities that produce Oxytocin, and reducing the intensity of your stress response. Why? Overactivity or heightened sensitivity of the amygdala is often associated with anxiety disorders, such as generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD), and phobias.
Neuroplasticity to the rescue! Changing the amygdala through counseling
Neuroplasticity is the brain's ability to rewire its neural connections. The amygdala exhibits neuroplasticity, meaning it can undergo structural and functional changes in response to experiences and environmental factors.
Remember the amygdala is a part of the nervous system that plays a role in emotional control, memory, and learning. Amygdala activity is linked to fear behaviors, so controlling amygdala activity can help with managing symptoms of anxiety.
Working with an experienced therapist can help rewire the amygdala for more pleasure and less pain.
Now the anxious part of you is saying, NO WAY, I DON’T WANT TO, DANGER DANGER, IT WON’T WORK FOR ME!!! I get it! It's scary, uncomfortable and the threat seems so real. You can experience the fear and I am 100% sure you can handle the emotions and find your way through. Processing your emotions in art therapy reminds your brain that you can handle big feelings.
Doing this work in the presence of someone you trust helps your amygdala to know it’s safe. Finding a therapist who connects well with you is the first step. Bringing someone who cares about you into the therapy session with you can also help.
Anxiety is a part of your life, but it doesn’t have to take over.
You can manage it by learning to control your amygdala, rewire your brain and live a more peaceful life. Art therapy can be a beneficial approach for managing anxiety by providing a creative outlet for expression and exploration of emotions. You can also take some steps to manage anxiety on your own.
3 Steps to Calm the Amygdala, reduce Anxiety, and Rewire your Brain
I invite you to take a reset and journey through these 3 steps with me. Even if we aren’t in the room together, I’m here, holding space for your sense of safety to emerge.
Step 1: Let’s begin by doing a Self-Care Check-In. Focusing your awareness on your breath, breathing normally and noticing any bodily sensations.
Ask yourself, How am I feeling?
Answer honestly without judgment. Set an intention for how you want to feel and honor it.
Say: Even though I am feeling anxious and it’s hard to let it go, I’m open to releasing it now.
Take 5 deep breaths counting with each inhale and exhale. 1 inhale, 2 exhale… Give thanks for this moment.
Step 2: Create Art. Here are some options:
Zentangle or Mandala Drawing: Create intricate, repetitive patterns or draw and color mandalas. The repetitive nature of these activities can be calming and meditative, helping to reduce anxiety. Listen to calming music while you create to increase focus. Give thanks for this moment.
Mindful Art: Use colors, shapes, and lines to represent how you are feeling. This can be abstract or more literal. Or use clay or other sensory materials to shape and form objects. One of my favorites is shaving cream. Focus on the present moment and create whatever comes to mind without judgment or concern for the outcome. It helps externalize internal feelings, making them easier to manage and understand. The tactile experience of working with clay can be grounding and provide a physical outlet for tension. Give thanks for this moment.
Visualize Through Art: Take a moment to visualize a scenario where you successfully manage a situation that typically causes you anxiety (speaking up to a loved one, trying something new, performing in front of others, etc). Then draw or paint art of the scenario. This adds a tangible and visual representation of overcoming your fear. This can help build confidence and create a mental blueprint for handling anxiety-inducing situations. Give thanks for this moment.
Step 3: Write a Letter to Your Anxiety: You can express your thoughts, feelings, and frustrations about living with anxiety, as well as any hopes or intentions for managing it. Additionally it serves you by adding a cognitive layer to processing the art you created. This activity can provide a sense of catharsis and empowerment. Give thanks for this moment.
Whatever you choose to do or not do, it's ok. There is no right or wrong way of tapping into your creativity. Engage with the materials in a way that feels comfortable and meaningful to you.
If this journey brought up curiosity for you and you believe you could benefit from exploring deeper issues, working with a licensed art therapist can guide you through the process and help you.
