What You'll Learn
- 1Explain the neurobiology of anxiety and panic
- 2Distinguish between normal anxiety and anxiety disorders
- 3Identify evidence-based techniques to manage anxious thoughts and physical symptoms
The Explanation
Anxiety feels like something is wrong with you, but it's actually your brain trying to protect you. Your insula and anterior cingulate cortex are continuously scanning your environment for potential threats. Your amygdala remembers past scary experiences and gets triggered by anything that reminds it of them. When a threat is perceived—real or imagined—a neural cascade releases norepinephrine, cortisol, and adrenaline. Your breathing accelerates, your muscles tense, your focus narrows. This is the "threat response" and it's appropriate when there's genuine danger. But in anxiety, this system misfires, triggering full-blown alarm responses to non-threats.
Anxiety disorders are where anxiety's protective function backfires. Generalized Anxiety Disorder, Social Anxiety Disorder, and Panic Disorder involve chronic overactivation of threat-detection circuitry. Brain imaging shows that people with anxiety have reduced activity in the prefrontal cortex (the "brake pedal" that should inhibit amygdala reactivity) and hyperactivity in the amygdala and insula. The teenage brain is particularly vulnerable: roughly 1 in 4 teens experiences significant anxiety.
The good news is that anxiety is very treatable, and teens have neuroplasticity on their side. Cognitive-behavioral therapy (CBT) works by helping you identify anxious thoughts, reality-test them, and expose yourself to feared situations in a controlled way. Physical exercise increases GABA (an inhibitory neurotransmitter that calms the nervous system). Mindfulness reduces amygdala reactivity. Sleep and social connection support a calm nervous system. Anxiety is treatable because your teen brain is maximally plastic.
Key Terms
Amygdala Hijack
When the threat-detection system triggers a full stress response to a minor or non-threatening stimulus, overwhelming your rational prefrontal cortex
Interoception
Your brain's sensing of internal body states; anxious people often misinterpret normal bodily sensations as signs of danger
Cognitive Behavioral Therapy (CBT)
An evidence-based psychotherapy that reduces anxiety by changing both thoughts and behaviors through safe exposure to feared situations
Real-Life Example
When your heart races before a presentation, your anxious brain interprets the racing heart as confirmation that something bad will happen. But the racing heart is just your nervous system preparing for action. Knowing this can help you not panic about the panic.
Quick Quiz
1. Which brain region is reduced in activity in people with anxiety disorders, preventing it from inhibiting the amygdala's threat response?
Show Answer
Correct Answer: The prefrontal cortex
Key Takeaways
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