According to the National Institute of Mental Health, over 18 percent of American adults are affected by anxiety disorders, which are marked by excessive worry or tension leading to other physical symptoms. ~ California Institute of Technology
Did you know that we have 'two' brains?
Structurally, we may have one brain, but cognitively, we have two: the "thinking" brain and the "non-thinking" brain.
Our brains are programmed to worry first and think second.
Joseph LeDoux, a brain scientist at New York University (NYU), puts it succinctly: "Connections from the emotional systems to the cognitive (thinking) systems are stronger than those from the cognitive systems to the emotional systems."
Dr. LeDoux refers to the limbic system, a group of structures deep within the brain that trigger emotional responses. This system, including the hippocampus and amygdala, is the most ancient part of the brain.
The newest part of our brain, the prefrontal cortex (PFC), is responsible for thinking. This explains why we, as intelligent beings, sometimes make foolish decisions. For instance, we might buy something on "sale" fearing the sale will end, or indulge in a pint of Ben and Jerry's even when we have a weigh-in the next morning.
If we don't learn to override it, the worrying brain will always dominate the thinking brain.
Understanding how to override the worrying brain is crucial.
In our fast-paced, 24/7, "always on" society, we are bombarded with stimulation. This stimulation, whether positive or negative, triggers the brain's fight-or-flight (FoF) response.
The equation is simple: overstimulation plus overwhelm leads to poor decisions. Keep this formula in mind: (Os + Ow = Bd).
Controlling the limbic system
Imagine you could peer inside your brain as you gaze upon an object of desire (be it shoes, clothes, a handsome man, or a beautiful woman), you would witness intense electrical activity zipping from the limbic system to the cortex.
Your emotional brain is essentially dictating actions to your rational brain.
Here's the scoop: there's good news and there's bad news. The good news is that it's possible to override the limbic system's impulse to let emotions run your life. The bad news? It requires consistent time and effort.
However, the investment of time and effort can yield extraordinary benefits.
To motivate you, grab a piece of paper and a pen (I'm doing it too, promise!)
Write down three advantages of not being ruled by emotions. Give yourself 2-3 minutes. Don't proceed until you've listed these three advantages – they're vital for the rest of this article.
(Leaving space intentionally...finished, right?)
Alright!
To prove I'm a writer of my word, here are three benefits:
- Experience less stress
- Conserve more money
- Boost productivity
Place this list where you can easily see it! It will act as a powerful motivator when you face challenging times.
HOW TO STOP WORRYING SO MUCH
To clarify, our aim is to change the brain's default route from the limbic system to the cortex. In other words, to have your brain's cortex instruct the limbic system!
We will explore five steps that, with consistent study and practice, can aid in managing a worrying mind. Keeping a journal is beneficial, as these steps involve introspection. Documenting your thoughts will accomplish two objectives: (1) assist in memorizing the five steps, and (2) give fleeting thoughts some context.
Susan Krauss Whitbourne, Ph.D., Professor Emerita of Psychological and Brain Sciences at the University of Massachusetts Amherst, provides a "five-step playbook" for effectively overruling the limbic system:
1. EXAMINE YOUR IRRATIONAL BELIEFS.
We often harbor irrational beliefs that make us perceive threats where none exist. Many of these beliefs are tied to life's "musts." By finding a balance between your ideal and actual selves, your worries will diminish.
2. LEARN TO ARTICULATE YOUR FEELINGS.
In cognitive-behavioral therapy, clients are taught to challenge their irrational thoughts with more rational evaluations. This often involves replacing negative thought patterns with more neutral or positive ones.
3. SET ASIDE YOUR EMOTIONS WHEN MAKING SIGNIFICANT DECISIONS.
We can be easily influenced by emotional appeals. Trial lawyers often rely on jurors' emotions, hoping they will prioritize their compassion for the plaintiff over their judgment of legal responsibility. While no one can be entirely unemotional, distancing logic from emotion increases the likelihood of making impartial and logical decisions.
4. SEEK SUPPORT FROM SOMEONE WHO CAN ASSIST YOU.
Emotions can respond rapidly and intensely to certain situations, and despite our efforts, we cannot always control them. This is the reason sponsors are vital in programs like Alcoholics Anonymous. They can act as your "cortex," providing rational guidance when your own is compromised by an addiction that dominates your limbic system.
5. STRENGTHEN YOUR SELF-CONTROL CONFIDENCE.
According to the notion of self-efficacy, people can gain control over their problematic behaviors when they see themselves as able to exert that control. As you gain strength from good decisions, from conquering your worries, or controlling your impulses, you gradually find that those impulses and fears dominate you less and less.Source: powerofpositivity.com
