*We've all been there* – someone says something that triggers us, and before we know it, we're caught in an emotional whirlwind, saying or doing things we later regret. This instinctive response is our amygdala doing what it's designed to do: protect us from threats. The problem is, that this part of our brain tends to be overprotective and overreact.
The good news? We can learn to override this automatic response system. Just as our amygdala can hijack our rational thinking, we can take back control through practiced awareness and intentional response patterns.
*The first step is recognizing when we're being triggered*.
Physical signs often come first – a tightening in the chest, a racing heart, or sudden tension in the shoulders. These are our early warning signals, telling us it's time to pause before we react.
*This is where mindful breathing becomes crucial*. When you feel those first signs of emotional flooding, take three deep breaths. Each inhale should last for four counts, followed by a six-count exhale. This simple act activates your parasympathetic nervous system, helping to calm the fight-or-flight response.
*Remember the wisdom in the phrase "better to stay quiet than overreact*."
Those few moments of silence can save us from words we can't take back. Use this pause to ask yourself: "Will my reaction help or harm this situation? How might I feel about this response tomorrow?"
*Conscious thinking means engaging our prefrontal cortex* – the rational, planning part of our brain. Practice reframing the situation: "What else might be going on here? What am I assuming that I don't actually know for sure?"
*With practice, these responses become more natural*. Each time we successfully pause before reacting, we're literally rewiring our brain's default response patterns. It's not about never feeling triggered – it's about building the space between stimulus and response where our wisdom can emerge.
*The next time you feel that familiar surge of emotion, remember: that your amygdala is trying to protect you, but you have the power to choose your response. Take a breath, create space, and respond from wisdom rather than fear*.
Photo by Sander Sammy on Unsplash
Comments
Post a Comment