How to Overcome Anxiety by Rewiring Your Brain: Understanding Neuroplasticity and EEG-guided rTMS

Anxiety is a common challenge for so many of us these days. And when you add on the pressures of being in the military, whether active, veteran, or spouse, it can take that anxiety to a whole new level.

When anxiety becomes excessive and persistent, it can lead to a condition called Generalized Anxiety Disorder or GAD. With GAD, a person constantly worries about various aspects of life, from work to health to everyday situations. This constant worry makes it almost impossible to function in daily life.

Some symptoms of GAD are:

Persistent worrying or anxiety about things out of proportion to their actual impact.
Overthinking plans and solutions and coming up with every possible worst-case scenario.
Seeing situations and events as threatening, even when they aren't.
Being indecisive because you're afraid of making the wrong decision.
Inability to relax, feeling restless, keyed up, or on edge.
Having a hard time concentrating or feeling that your mind "goes blank."

This type of anxiety can be incredibly overwhelming. Fortunately, the brain is a magnificent, complex, powerful organ that can change and adapt. How? Through something called neuroplasticity.

What is Neuroplasticity?

Neuroplasticity is your brain's ability to "rewire" itself by forming new neural connections.

Think of the brain as a dense forest with too many pathways to count. When we learn something new or form a new habit, it's like creating a new trail through the forest. At first, the trail is faint and hard to follow, like a path made by just a few footsteps. But the more we use the path, the clearer and more defined it becomes.

How does neuroplasticity work in the brain? Think of it like this: When you perform an activity or thought process over and over again, it makes the associated brain pathways stronger. This lets the brain adapt and change in response to new experiences, learning, and even injury. It also helps the brain deal with how you respond to anxiety triggers.

Mindfulness, cognitive-behavioral strategies, and brain training exercises can improve neuroplasticity. An emerging technology called EEG-guided rTMS can also leverage neuroplasticity. At our brain treatment center in Carlsbad, we specialize in this treatment.

What is EEG-guided rTMS?

EEG-guided rTMS (Repetitive Transcranial Magnetic Stimulation) is an advanced form of brain stimulation. This technology uses EEG (brain mapping) results to tailor TMS treatment to each person's unique brain activity.

Imagine your brain as a forest with lots of trails (neural pathways). Over time, some trails become overgrown (underactive). Others erode and widen (become overactive). This disrupts the forest's balance.

EEG-guided rTMS works like Forest Rangers with advanced mapping technology (EEG). These rangers survey the forest, identify problematic trails, and create a detailed map. They then use specialized equipment (rTMS) to target these areas and create balance.

We've had great success using EEG-guided rTMS for anxiety, especially when other therapies haven't worked well. After completing this treatment, our patients often tell us they feel more relaxed and have fewer anxiety symptoms.

Other Techniques for Rewiring the Brain

Besides rTMS, several techniques can tap into the power of neuroplasticity to ease anxiety symptoms.

Mindfulness Practices. Mindfulness means focusing on the present moment without judgment. Regular mindfulness practice can calm your mind and enhance neuroplasticity. Simple exercises like deep breathing, meditation, or mindful walking can be effective. For military families and veterans, these practices can be a powerful tool to manage stress and anxiety.
Cognitive-Behavioral Strategies. Cognitive-behavioral therapy (CBT) is a well-known approach to managing anxiety, We also offer CBT at our Brain Treatment Center. With CBT, you identify and challenge negative thought patterns and behaviors. By replacing these with positive, realistic thoughts, you can change the way your brain responds to anxiety triggers. For example, if you often worry about the safety of a deployed loved one, CBT can help you develop healthier ways to cope with these fears.
Brain Training Apps. Many apps can support brain health and reduce anxiety. For example, Calm, Headspace, and Happify offer guided meditations, breathing exercises, and activities to promote mindfulness. These tools can be helpful for military spouses and veterans who need accessible, on-the-go support.

Additional Tips to Support Your Brain Health

Diet and Nutrition. What you eat can have a major effect on your brain health. A balanced diet rich in omega-3 fatty acids, antioxidants, and vitamins can support brain function and reduce anxiety. Salmon, walnuts, berries, and leafy greens are excellent choices. Additionally, probiotics found in yogurt and fermented foods can promote gut health, which is linked to brain health.
Exercise and Physical Activity. Regular physical activity can boost neuroplasticity and help manage anxiety. Activities like walking, swimming, or yoga improve physical health and reduce stress and anxiety levels. Finding time to exercise can be challenging for military families, but even short, daily workouts can make a big difference.
Sleep Hygiene. Quality sleep is crucial for brain health. Poor sleep can worsen anxiety, while good sleep can improve mood and cognitive function. A regular sleep routine, a restful environment, and avoiding screens before bedtime can help. For veterans dealing with insomnia or other sleep issues, you may want to seek professional help.
Building a Support System. A strong support system is vital for managing anxiety, especially for military families and veterans. Having people to talk to and share experiences with can reduce feelings of isolation and provide comfort. Reach out to family, friends, and community groups for that support.

There's Hope for Managing Anxiety!

We hope this has helped you to see how many options you have for managing anxiety... and yes, they can seem overwhelming when you're dealing with your own anxiety!

But if you just take a small step forward, you can start to make real progress. And we're here to help you in any way we can. Contact us to learn more and take the first step towards a calmer, healthier mind.