重塑杏仁核：情绪修复脑科学

by Catherine M. Pittman, 凯瑟琳·M. 皮特曼, 王羽青 (Translator)

本书通过追溯焦虑的根源——杏仁核，探讨了如何有效地管理焦虑。

通过设定目标、了解焦虑产生的两种途径、学习杏仁核的语言以及以睡眠、运动和饮食等方式调节杏仁核的活动，读者可以学会控制焦虑。此外，书中还介绍了如何通过暴露疗法训练杏仁核，以及识别那些可能激活杏仁核的想法。重新训练你的大脑，有效地管理焦虑，不仅可以提高生活质量，还能让我们在面对困难时更加从容，重新掌握生活的主导权。

揭示焦虑根源，轻松掌控生活不焦虑。本书是一本深入解析焦虑本质的科普佳作。作者以科学的视角，详细介绍了杏仁核在情绪生成、处理和记忆中的作用，帮助读者认识到杏仁核在情绪调节中的重要性。本书不仅能让你了解焦虑的根源，更提供了一系列实用的方法，帮助你重塑情绪，找回生活的宁静与和谐。

从大脑出发，掌握情绪管理的艺术。基于脑科学的研究成果，作者提出了一系列实用的情绪修复策略，如深呼吸、想象放松、渐进式肌肉放松、理解触发点、使用暴露法等，书中还讨论了睡眠、运动和饮食对杏仁核活动的影响，提供了一系列方法，帮助读者减轻焦虑。

回归内心平静，重获生活掌控权。阅读本书，你将学会如何与内心的焦虑对话，如何通过科学方法平复不安的心灵。本书提供了一套系统的情绪修复方案，跟随本书的脚步，你将逐步找回内心的平静，重获生活的掌控权，迈向更加美好的未来。

探索情绪与大脑间的神秘联系，科学解读焦虑之源，轻松掌控情绪。

美国畅销书作家、拥有30多年治疗焦虑的临床实践专家解析杏仁核如何影响情绪，从设定目标到暴露疗法，手把手教你如何实际操作，助你克服焦虑障碍、提升情绪稳定性。

Genres: Nonfiction, Psychology, Health, Self Help, Neuroscience

236 pages, Paperback

Published July 1, 2024

Reviews

[Kkaaccyy · Rating 5 out of 5]

Highly useful and easy to understand

[Bonni · Rating 5 out of 5]

If anxiety interferes significantly with your everyday life, or you have a loved one who often seems stuck watching "The Anxiety Channel" (as referenced in the book), I recommend the second half of the book. If you're not sure if anxiety is the culprit, I recommend starting with the first half of the book. It begins with an overview of how the brain works and common ways in which the amygdala, specifically, can cause unnecessary and unhelpful feelings of anxiety. The second half addresses thought patterns that contribute to anxiety. I listened to the audiobook but chose to purchase a hard copy to have on hand to review some of the questionnaires and self-report surveys that can help target problem areas and the degree to which these problem areas might be interfering with daily life.

[Stephanie]

While this workbook style book came recommended by a faith based counselor, it explains the role your amygdala contributes to anxiety in a very scientific way. I found the information on the relationship between the cortex and the amygdala interesting. Again, from a scientific perspective, it explains what is happening when anxiety is fueled by always trying to anticipate what could happen in a particular situation.

“Too many times we accept our thoughts as indicators of reality and forget that the cortex can be prone to misinterpretation or false conclusions.”

How important it is to take every thought captive!

[Lanà · Rating 5 out of 5]

One of the best books on how does the anxiety work I ever read.
I must admit, this is not my first book on this topic and I have read many, each of which has something special. So many facts present in this book we're not quite new or something extraordinary for me. The reason why I think this book so good is that it contains almost all one could ever search for in order to start the own self-help. It's well written and easy to understand, not super easy, but also not super academic. I liked many questions of self-check and various methods proposed to go along in order to reduce the spontaneous activation of amygdala.

[Sarah Miller · Rating 3 out of 5]

3.5⭐️ the book isn’t intended for providers, so definitely reinforced things I knew and/or have been implementing for clients. I have some more language and tools to use now which is helpful! However, I can see where if I were not a provider, I would feel overwhelmed by some of the information and detail. Just know that it truly is a way to learn how your brain is wired and ways to rewire it and reduce anxiety!

[Michael Campbell · Rating 4 out of 5]

The exercises help you rate how much your inner critic/anxiety/high standards etc are classed as unhelpful thinking.

All these derail your life and cause misery!

Once you master to observe when these thoughts arise then you can address them via these suggested exercises.

I suggested reading the Power of Now as an accompanying book!

[Sidnee Sawyer · Rating 5 out of 5]

Summary: your anxiety is a lying ass hoe and you are capable of difficult things🥰 great resource!!

[Omid Hosseinzadeh · Rating 5 out of 5]

مطالعه این کتاب در دنیایی که همه ما زیر فشار های و تنشهای روانی زیادی هستیم ضروری و نجات بخش است .کتاب بسیار ساده، همه فهم، کاربردی و به دور از اطلاعات روانشناسی زرد است .

[PottWab Regional Library]

O

[Mindi Broughton · Rating 5 out of 5]

This book has been so incredibly helpful.

[Lindsey]

The good stuff starts around chapter 4 and ends before the conclusion, if you're looking for scientific information.

I saw a therapist who recommended it. I've never been a fan of the "Take back your life!" approach to managing mental health issues or otherwise treating them as something that isn't normal. This book does that quite a bit in the introductory chapters and the conclusion is literally called Take Back Your Life. If I could roll my eyes, I would. It felt patronizing.

The actual content from chapter 4 to 13 is pretty good. It clearly lays out where anxiety comes from and what to do about in a straightforward, easy to understand way, without any of the self-help stuff that's always been my least favorite part of talking to therapists.

I got the Kindle book thinking it would be a good pocket reference to carry around on my phone, and I think it would be if you diligently marked the sections that teach you how to calm your anxiety down. I didn't, and if you've been in therapy for a while, you probably don't have to do that. For someone picking this up because it's the most accessible option to them for helping with anxiety, however, I think it would be invaluable.