6 ways to help your brain know you are not currently being chased by a tiger
You are NOT currently being chased by tigers. This is a good thing to remind yourself! You really aren’t in imminent danger of becoming tiger food. But try to convince your negatively biased brain!
The amygdala, little alarm detector in your brain, is searching for danger…. it wants to keep you alive. It doesn’t know the difference to the stress you feel if you miss an email from your boss, if you are running late for a meeting, or forget your anniversary. It senses danger and pushes adrenaline into your nervous system SO FAST, it gets your heart rate up and your breathing shallow. One way to help this response change is to BREATHE SLOWLY. Breathing mindfully will help it quiet.
In this article from the NYTimes, the author describes how evolutionarily our brains have adapted to notice what could kill us. Being able to discern tiger stripes in the bushes meant you could hopefully outrun becoming dinner. Seeing the snake in the grass meant you could avoid being bitten and dying. So noticing what could be dangerous, what could go wrong, was an advantage. But most of us aren’t living in those conditions now.
Now the threats are less discernible, more confusing. Did your partner’s look mean they are mad at you? Did your boss’s tone of voice mean you are in trouble? Does the weather forecast mean you will have a bad commute and be late (and have your boss mad at you)? So much anxiety…..
How can we change our brains and stop looking for tigers? Well, there a few things that really work great:
1. Breathe, my dear. Zen Buddhist teacher Thich Nhat Hanh calls us to come back to our breath. Through the miracle of your breath, we can come back to the present moment, and be choosey about what we focus our attention on. Breathe my dear. Having settled ourselves, now we can go to #2
2. Focus on gratitude This can also change your brain chemistry (and therefore calm your body) very quickly. Make a mental list right now of 3 things you feel grateful for. Even better, write them down. Practicing gratitude helps your heart feel better. It connects you to truth. A practice of focusing on things we are grateful for helps change our thought patterns. Once you notice that your amygdala is running the show- that you are caught up in negativity – you can breathe and also use #3
3. EFT/Tapping to help process negative thoughts and feelings. You can go to this section of my website to learn more about Tapping and its benefits.
4. Yoga Getting onto a yoga mat and moving y9our body paired with your breath can help you come back to the present moment again and again. Learn more about how yoga helps your brain here.
5. Guided Imagery My fav app for guided imagery is Insight Timer — literally thousands of free guided meditations and imagery sessions are on this free app. I use it daily and many of my clients do too. Millions of people around the globe do too!
6. Meditation…. Seated quiet meditation is easier than you think. You can sit and feel your breath, and your brain will likely calm. You can direct your attention to track sounds while you pay attention to your breath and your brain and body will calm. You can listen to sounds, follow your breath and when you rain wonders, just come back to the breath. The more you try, the easier it will get.
My goodness– there are many ways to tame the tiger-hunting amygdala! When you book at session with me I can walk you through these some more. Counseling sessions often help people feel calmer, due to being in connection with another human who is compassionate and caring. To book a session with me, call or text me at 407-252-8035.
Namaste, peace and joy to you!
