Pathways to Anxiety

Anxiety starts in either the amygdala (via fightor-flight physical sensations) or the cortex (via thoughts). Sensory signals of external stimulus (e.g. seeing a snake or a rope, hearing a loud sound, speaking in front of a crowd) go to the thalamus, which translates and sends out two messages: 1

Amygdala pathway

One message goes directly from the thalamus to the amygdala, which reacts quickly and triggers a fightor-flight response before the cortex realizes what’s happening. 2

Cortex pathway

A more precise message goes to the cortex, which determines if the external stimulus is a threat. If it is, the cortex signals the amygdala to activate a fight-or-flight response. If it isn’t, the cortex tamps down the alert.

Examples

A

Danger is real, amygdala reacts

External stimulus may be a danger (e.g. a snake)

Danger! Snake!

Amygdala triggers fight-orflight response quickly

Yes, danger! Snake!

Cortex confirms external stimulus is a danger, signals amygdala to trigger fight-orflight response

Fight or flight = Healthy stress reaction

B

Danger is real, amygdala doesn’t react

CDanger isn’t real, amygdala reacts

DDanger isn’t real, amygdala overreacts

External stimulus may be a danger (e.g. a snake)

External stimulus isn’t a real danger (e.g. a rope, not a snake)

External stimulus isn’t a real danger (e.g. a rope, not a snake)

Amygdala doesn’t trigger fight-or-flight response (because it hasn’t “learned” to associate it with danger)

Danger! Snake!

Cortex determines external stimulus is a danger and tells amygdala to trigger fightor-flight response

Danger! Snake!

Amygdala triggers fight-orflight response quickly (but incorrectly)

Nah, just a rope

Cortex determines that external stimulus isn’t a threat, says cut it out to amygdala, which chills fight-orflight response

Danger! Snake!

Amygdala triggers fight-orflight response quickly (but incorrectly) the breath activates the relaxation response. But mindfulness-based meditation combines relaxation with something more: a nonjudgmental attitude toward emotions that arise, an acceptance of whatever happens. What the new brain research suggests is that, by combining the relaxation response with a cultivation of paying attention to our thoughts, we can address both of the pathways that lead to anxiety at the same time.

How Mindfulness Changes the Brain

Nah, just a rope

Cortex determines that external stimulus isn’t a threat, says cut it out to amygdala

Fight or flight = Healthy stress reaction

No anxiety

BUT amygdala is overreactive, and continues fightor-flight response

Adrienne Taren began studying mindfulness because she was interested in stress. Studies have shown that mindfulness makes people less reactive to stress and better at regulating their emotions. But as a researcher at Carnegie Mellon back in 2012, Taren wanted to know what was happening in their brains. Her first study compared a group of people—not meditators—who exhibited mindfulness as a personality trait with another group with high stress levels. The results were striking. People who scored highly for mindfulness had smaller amygdalas than those who reported high stress. “The assumption is that a larger amygdala is more active,” →