Neurofeedback and Its Effects on Anxiety: A New Path to Calm
Anxiety is something many of us can relate to; whether it's the occasional nervousness before a big presentation or the overwhelming feelings of dread and worry that can interfere with daily life. Traditional treatments for anxiety, like therapy and medication, have been invaluable for many people, but there’s a growing interest in alternative methods. One such method gaining traction is Neurofeedback; a therapeutic technique that trains your brain to manage its own activity in real-time. If you're struggling with anxiety, Neurofeedback could offer a novel, non-invasive approach to regaining control of your mind and finding relief.
What Is Neurofeedback?
Neurofeedback, also known as EEG biofeedback, is a technique that involves training your brainwaves to function more optimally.
"Brainwaves are the electrical impulses produced by the communication between neurons (brain cells) within the brain. They are categorized into different frequency bands, such as delta, theta, alpha, beta, and gamma waves. Each type of brainwave corresponds to specific mental states and activities ranging from deep sleep to intense focus," explains Carly Ambuske, LSW, Neurofeedback clinician at Kairos Wellness Collective.
During a Neurofeedback session, sensors are placed on your scalp to monitor the surface-level electrical activity in your brain. As you train over time, Neurofeedback helps the brain self-regulate by reinforcing desired brainwave patterns through real-time feedback, typically through audio or visual reward cues. As individuals receive reward feedback for producing target frequencies (those often associated with calm, focused states) the brain gradually learns to shift away from dysregulated brainwave patterns linked with anxiety, promoting more stable and adaptive neural activity.
Anxiety and Brainwaves: The Connection
To understand how Neurofeedback can help with anxiety, it's important to understand the relationship between brainwave activity and emotional states.
Carly explains that, “Our emotional states are intimately linked to our patterns of brainwave activity. Brainwaves are the brain’s natural electrical rhythms/impulses, and they fluctuate depending on what we’re thinking, feeling, and doing. When it comes to anxiety, certain brainwave imbalances can either reflect or contribute to a heightened state of internal distress."
People experiencing anxiety often show elevated levels of high-frequency brainwaves, such as high beta waves. These waves are associated with active thinking, problem-solving, and alertness. However when they dominate, especially in areas like the frontal and prefrontal cortex, they can lead to excessive worry, rumination, and a sense of being on edge.
"It’s as if the brain is stuck in a state of hypervigilance, scanning constantly for threats. On the other hand, low-frequency waves such as alpha (linked to relaxation and calm) or theta (associated with deep reflection and creativity) may be underactive in anxious individuals. This imbalance can make it more difficult for the nervous system to downshift and return to a calm, regulated state after stress."
By using tools like quantitative EEG (qEEG) brain mapping, we can observe these patterns in real time. This provides valuable insights into how a person's brain may be functioning when they experience anxiety. This tool validates a person subjective experience by combing it with objective brainwave data. Understanding the unique brainwave profile of each individual helps inform more tailored interventions and targeted approaches to specific areas of brainwave dysregulation associated with unwanted feeling states and experiences.
"When we see anxiety not just as a psychological experience but also as a brain-based pattern, we can create more effective, compassionate pathways toward healing and emotional balance,” explains Carly.
Here are some common examples of how research in neurotherapy and neurofeedback has shown anxiety to manifest in different brain regions.
Common EEG-Based Anxiety Biomarkers (Summarized)
Region: Right Prefrontal | EEG Marker: High Beta (22–30 Hz) (excess of) | Anxiety Trait: Hypervigilance, tension.
Region: Left Prefrontal | EEG Marker: Low Alpha (8–12 Hz) (deficiency of) | Anxiety Trait: Low mood, avoidance.
Region: Temporal Lobes | EEG Marker: High Theta/Beta (ratio of) | Anxiety Trait: Emotional flooding, panic.
Region: Parietal Cortex | EEG Marker: Low Alpha Coherence(connectivity) | Anxiety Trait: Poor self-regulation, overthinking.
Region: Prefrontal Cortex | EEG Marker: Reduced Blood-Oxygen Signal(low power) | Anxiety Trait: Low control, increased worry.
How Neurofeedback Helps with Anxiety
1. Training the Brain to Relax
Neurofeedback training supports the brain in gradually learning to self-regulate by reinforcing neural patterns and brainwave frequencies associated with calm, focus, and emotional stability. Through reward-based training, the brain becomes more flexible and better able to handle stress, making it easier for the brain to return to calm states; both during and beyond training sessions. Over time, this process helps the brain shift away from chronic stress responses and toward more balanced, resilient states. To enhance results, Neurofeedback is often combined with mindfulness practices, breathwork, and guided imagery to foster a deeper connection between mind and body to support lasting emotional well-being.
2. Reducing Anxiety’s Impact on the Brain
Anxiety is often linked to overactivity of brainwave frequencies in key areas of the brain that have to do with fear, worry, overthinking, hypervigilance, physical tension, and restlessness. Neurofeedback training supports the brain in learning to reduce these overactive frequencies and in turn provides the brain the opportunity to reset and rest, leading to reductions in symptoms of anxiety and physiological tension. This then enables the brain to become more resilient and less reactive to the impacts of stress overtime.
3. Enhancing Emotional Regulation
Neurofeedback can help improve emotional regulation by teaching the brain to better manage the intensity of emotional reactivity. This is often achieved by strengthening healthy connectivity and neural communication between the prefrontal regions and emotional centers of the brain. Over time, individuals undergoing Neurofeedback training may find themselves better able to handle stressful situations with greater calmness and less anxiety. This shift in brainwave activity can lead to more stable moods and a greater sense of emotional control.
4. Improving Sleep Quality
Anxiety and sleep are intimately linked. Many who struggle with anxiety often report their quality of sleep to be fair, poor, or non-restorative. This is due to the effect that anxiety has on the brain by keeping it in a high-alert, threat-detecting state. As a person’s sleep quality continues to deteriorate, so too does their ability to manage their experience with stress and anxiety. Through Neurofeedback training, specialized protocols are utilized to train the brain to enhance calming frequencies such as alpha and SMR (sensorimotor rhythm) which are associated with deep relaxation and improved sleep. As the nervous system calms, the brain finds it easier to fall asleep and experience deeper, more restorative rest.
5. Non-Invasive and Drug-Free
One of the most appealing aspects of Neurofeedback is that it’s a non-invasive and drug-free treatment. Unlike medications that can come with unwanted side effects, Neurofeedback works by harnessing your brain’s natural ability to regulate itself. This makes it an appealing option for individuals who prefer a natural approach to managing their anxiety or for those who don’t respond well to traditional treatments.
The Research Behind Neurofeedback for Anxiety
The research into Neurofeedback as a treatment for anxiety is still evolving, but many studies suggest it holds promise. For example, research published in the Journal of Neurotherapy has found that Neurofeedback can be effective in reducing anxiety symptoms by promoting healthier brainwave patterns. Similarly, studies have shown that Neurofeedback can help individuals with generalized anxiety disorder (GAD), social anxiety, and PTSD, all of which are linked to dysregulated brainwave activity.
"While Neurofeedback has shown positive results in many cases, it’s important to note that it’s not a one-size-fits-all solution. As with any treatment, its effectiveness can vary depending on the individual, the severity of the anxiety, and other factors" Carly adds, "However, for those who have found limited relief from traditional methods, Neurofeedback can offer a lasting, valuable alternative or complementary approach."
What to Expect in a Neurofeedback Session
A typical Neurofeedback session lasts about 30 minutes and involves sitting comfortably with sensors attached to your scalp. These sensors are non-invasive and painless, measuring the electrical activity in your brain. As you engage with the training system, you’ll receive feedback through visual cues (such as changes in a video game or brightness of the screen) or auditory cues (such as tones or volume of music). The goal is to reinforce the brainwaves that promote relaxation and reduce those linked to anxiety.
Most people undergo a series of sessions (usually 20-40) to see lasting results. These sessions are often spaced a few days apart, with each session building on the previous one. As your brain learns to regulate its activity, the benefits of reduced anxiety and increased relaxation can become more pronounced.
The Specialists Behind Neurofeedback at Kairos
Carly Ambuske, LSW, holds a Master’s degree in Social Work from the University of Pittsburgh and a Bachelor’s degree in Biology/Pre-Medicine from the University of Pittsburgh, Bradford, Pa campus. Seasoned in working in various levels of care in clinical mental health, Carly has experience working with all ages and stages of life, though her specialty lies in optimal care for children, adolescents, and families. Carly has worked with various populations via a trauma-informed, client-centered, multi-modal, and culturally informed approach. She is especially passionate about giving a voice to the voiceless by working with individuals who are marginalized and disenfranchised.
Carly has over 10 years of experience working with individuals who have experienced trauma/adverse life events and carry diagnoses of C-PTSD/PTSD, Anxiety, Depression, Borderline Personality Disorder, Attachment Disruptions, Concussion/mTBI Recovery and has spent her career as a Licensed Social Worker focusing on the brain and body as a whole, rather than just the parts. Carly is passionate about learning, growing as a clinician, and advancing her knowledge base into cutting edge and evidenced based modalities.
To that end, Carly is actively involved in pursuing research around the brain-body connections, psychophysiology, and neuroscience as it relates to challenges within mental health diagnoses and the impact of trauma on both the brain and body. Carly has extensive experience working with Neurotherapy modalities such as Neurofeedback, Neurostimulation, and Biofeedback and is fascinated with the transformation and therapeutic benefits she has seen there from.
Carly’s psychotherapeutic approach focuses on mindfulness-based interventions, with a specific focus on Dialectical Behavioral Therapy while incorporating foundational elements of Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, and Somatic Therapy. Carly approaches the therapeutic relationship with a deep passion for meeting the client where they are at and encouraging growth and active change in order for her clients to find the best versions of themselves.
Is Neurofeedback Right for You?
If you’re struggling with anxiety and traditional treatments haven’t worked, or you’re looking for a natural, drug-free option, Neurofeedback might be worth exploring. While it may not be a quick fix, it offers a promising, holistic way to manage anxiety and bring your brain into a more balanced and optimized state.
It’s always a good idea to speak with a trained professional to determine if Neurofeedback is the right fit for your specific needs. They can assess your unique brainwave patterns and tailor a treatment plan that aligns with your goals.
Final Thoughts
Neurofeedback offers a cutting-edge, scientifically-backed approach to managing anxiety by providing a way for your brain to practice calm, recover from the effects of stress, and build new habits of relaxation and emotional balance. It’s like going to the gym, but for your brain. Whether you're seeking relief from ongoing anxiety or looking for ways to enhance your emotional well-being, Neurofeedback could be the key to unlocking a calmer, more balanced mind.