Breaking Free from Anxious Thinking: A Neuroscience Approach

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Anxiety isn't just "all in your head" — it's a complex neurological process that can be understood, managed, and even rewired. Brain coach Dominika joins Michael Cole to explain exactly how anxiety works in your brain and provide practical tools that actually work to interrupt anxious patterns.
Dominika breaks down the science simply: anxiety occurs when your amygdala overreacts "like a Christmas tree," triggering your limbic system and taking your prefrontal cortex (the logical part of your brain) offline. The result? You're ruled by emotions, feeling paralyzed, struggling to breathe, and unable to think clearly. But understanding this process gives you power to change it.
Rather than generic advice to "just meditate" when you're anxious (which Dominika explains is nearly impossible in that state), she offers specific, science-backed techniques like mental rehearsal, pattern interrupts, and the counterintuitive but crucial practice of staying in anxiety-provoking situations rather than fleeing. This last point is particularly powerful — when you leave, you reinforce your brain's belief that there was real danger.
What makes this conversation uniquely valuable is how Dominika connects psychology with biology. She explains why checking specific nutrient levels (ferritin, iron, magnesium, and D3) is essential for managing anxiety, why hormone fluctuations during perimenopause can trigger anxiety symptoms, and why taking random supplements without testing first can actually harm rather than help.
Most importantly, Dominika reminds us of neuroplasticity — your brain's lifelong ability to change and adapt. No matter your age or how long you've struggled with anxiety, you can create new neural pathways and responses. With her three powerful tips for veterans and their families, she leaves listeners with both practical tools and renewed hope: who you've been until now has nothing to do with who you can become.

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Chapters

1. Introducing Brain Coach Dominica (00:00:00)

2. Understanding Anxiety's Physical Symptoms (00:03:27)

3. Practical Tools to Interrupt Anxiety (00:05:56)

4. Mental Rehearsal and Staying Present (00:11:22)

5. The Power of Positive Assumption (00:18:09)

6. Brain Health and Biological Foundations (00:22:08)

7. Testing and Supplementation Guidance (00:27:22)

8. Final Tips for Veterans and Families (00:32:01)