If you can change your perception, you can change your experience!
The amygdala and the prefrontal cortex are two important parts of the brain that work together to regulate our emotional responses. The amygdala, located in the limbic system, is responsible for processing emotions, particularly fear and anxiety. The prefrontal cortex, located in the frontal lobe, is responsible for higher-level cognitive functions, such as decision-making
and planning. During an emotional event, the amygdala sends signals to the prefrontal cortex, which then evaluates the situation and determines an appropriate response. In turn, the prefrontal cortex sends inhibitory signals back to the amygdala, regulating its response and preventing an overreaction to the situation. This communication between the amygdala and prefrontal cortex is crucial in allowing us to navigate through emotionally charged situations and make rational decisions. The prefrontal cortex signals the amygdala whether the warning is justified or not. And it allows us to stop reacting to something that is not dangerous.
The fight or flight response is a natural survival mechanism that helps us respond to perceived threats or danger. However, when this response is triggered inappropriately, it can lead to feelings of anxiety, stress, and even panic. Fortunately, with practice, it is possible to train the amygdala and frontal cortex not to respond to fight or flight.
Mindfulness practices are one effective way to train the brain to regulate the fight or flight response. Mindfulness involves paying attention to the present moment, without judgment or distraction. By focusing on our breath or bodily sensations, we can activate the prefrontal cortex and dampen the amygdala’s response to perceived threats. Regular mindfulness practice can help rewire the brain and increase our ability to stay calm and composed in stressful situations.
Cognitive behavioral therapy (CBT) is another effective way to train the amygdala and frontal cortex not to respond to fight or flight. CBT involves identifying and changing negative thought patterns that contribute to feelings of anxiety or stress. By challenging negative thoughts and replacing them with more positive and realistic ones, we can activate the prefrontal cortex and reduce the amygdala’s response to stressors.
Physical exercise is also a great way to train the amygdala and frontal cortex not to respond to fight or flight. Exercise releases endorphins, which can help reduce feelings of stress and anxiety. Regular exercise also promotes the growth of new brain cells and increases connectivity between different brain regions, including the prefrontal cortex and amygdala.
Finally, practicing relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery can help train the amygdala and frontal cortex not to respond to fight or flight. These techniques can help activate the parasympathetic nervous system, which is responsible for the body’s rest and digest response. By activating the relaxation response, we can counteract the effects of the fight or flight response and promote a sense of calm and relaxation.
Since the hippocampus is involved in storing and retrieving explicit memories, its connection to the amygdala may be the origin of strong emotions, triggered by particular memories. The hippocampus is associated with declarative and episodic memory—meaning we have conscious memory of an event— as well as recognition memories, which allow us to recognize a situation we have encountered previously.
When an individual experiences a trigger, which can be a reminder of a past traumatic event or negative experience, the hippocampus plays a key role in the processing and modulation of the emotional response. The hippocampus is involved in the retrieval of memories, including memories associated with emotions and sensory experiences.
During a triggering event, the hippocampus retrieves memories associated with the trigger and relays this information to the amygdala, a brain region that plays a key role in the regulation of emotions. The amygdala then processes this information and initiates a physiological and emotional response, such as increased heart rate, sweating, and feelings of fear or anxiety.
THE SOLUTION
By utilizing visualization and imagery techniques, along with controlled breathing to slow down our physiological responses, we have the ability to interrupt negative patterns immediately. When we close our eyes, take a deep breath, and consciously lower our brain waves, we can integrate positive information into our prefrontal cortex. This allows us to send a positive and beneficial message to the amygdala and hippocampus, which helps to calm our nervous system without allowing the negative experience to spread throughout our body and mind.
By consciously associating the interrupted pattern with a positive and elevated emotion, we can create a new perception at a subconscious level. As a result, when faced with a similar situation in the future, our reaction will be different as our subconscious perception has been positively altered.
However, if we allow the negative pattern to persist and dominate our thoughts and emotions, it will continuously reinforce the past traumatic experience, keeping it alive in our body, mind, and soul.
FIVE WAYS TO INTERRUPT YOUR CHILDREN’S PATTERNS:
1. BLOCKING:
Blocking is a psychological term that refers to the act of interrupting someone mid-sentence and mirroring their speech pattern back to them. In the context of parenting, blocking
can be used as a technique to help children learn effective communication skills. By interrupting a child mid-sentence and mirroring their speech pattern back to them, parents can help their child become more aware of their own communication style and teach them how to express themselves more clearly and effectively. Blocking can also help parents establish a stronger connection with their child by showing that they are actively listening and engaged in the conversation.
2. REDIRECTION:
The psychological term “redirection” refers to a technique used to redirect a person’s thoughts or behavior when they are feeling distracted or unfocused. This technique involves creating a physical signal or gesture that can immediately redirect a person’s attention and help them regain their focus. For example, parents can teach their children to wear a rubber band around their wrist and snap it whenever they feel their behavior becoming disruptive or distracting. This creates a small shock in the system and distracts the brain, allowing the child to refocus their attention on the task at hand or away from any kind of fear. Redirection can be especially useful for children with attention deficit hyperactivity disorder (ADHD) or other learning and attention difficulties as it can help them to stay on task and reduce their impulsivity.
Redirecting a thought or feeling with a rubber band on your wrist is a common technique used in cognitive-behavioral therapy (CBT) to help individuals interrupt negative thought patterns or behaviors.
The basic idea is to wear a rubber band on your wrist and when you experience a negative thought or feeling, snap the rubber band to redirect your attention and break the cycle of negative thinking. The snap of the rubber band serves as a reminder to redirect your focus towards a more positive thought or action.
Additionally, it is important to address the underlying issues or triggers that may be contributing to negative thoughts or behaviors with your child.
Here are four more redirecting techniques you can practice with your child:
Offer choices: When a child is struggling with a difficult situation, offering them a choice can help them feel more in control and redirect their attention. For example, if a child is upset about leaving a playground, a caregiver might offer a choice between leaving now or having one more turn on the slide before leaving.
Positive reinforcement: Praising a child for positive behavior can help redirect their attention towards that behavior and encourage them to continue it. For example, if a child is sharing a toy with a friend, a caregiver might say, “Great job sharing! That was really kind of you.”
Distraction: When a child is upset or fixated on something negative, distracting them with a different activity or topic can help redirect their attention. For example, if a child is upset about a canceled playdate, a caregiver might distract them by suggesting they make a craft or bake some cookies together.
Modeling positive behavior: Children often learn by watching and imitating adults. By modeling positive behavior and redirecting their own attention towards positive actions, caregivers can encourage children to do the same. For example, if a caregiver is feeling stressed or upset, they might model deep breathing or meditation as a way to redirect their own attention towards calming activities.
To help your child overcome negative thoughts or behaviors, it’s crucial to address the underlying issues or triggers that may be contributing to their struggles. Encouraging them to express their feelings and providing a safe and supportive environment can also aid in their journey to recovery. By creating an open and honest dialogue, you can help your child feel heard and understood and guide them towards developing healthy coping mechanisms to navigate their challenges. Remember, with patience, empathy, and a little extra effort, you can make a positive impact on your child’s emotional well-being.
3. OVERLOAD:
Incorporate a rapid sequence of movements to deliberately overwhelm the brain. This tactic aims to introduce a distraction that effectively redirects their attention, aiding in overcoming the mental obstacle and generating a fresh perspective on the familiar scenario. By flooding the mind with a surplus of stimuli, the intention is for the existing thought pattern to swiftly dissipate.
Overall, overload exercises are important tools for managing stress and anxiety, particularly in the context of specific phobias or anxiety disorders. By gradually exposing individuals to the source of their anxiety or stress, they can develop greater resilience and coping skills, ultimately improving their overall mental health and well-being.
It is true that breaking negative thought patterns or behaviors can block old neural pathways and create new ones. By interrupting the cycle of negative thoughts or behaviors, we can begin to rewire the brain and develop more adaptive patterns.
4. REINFORCE POSITIVE BEHAVIOR:
This is a widely accepted and evidence-based approach in child development. The basic principle is that when a child exhibits a positive behavior, such as sharing or following directions, it is important to acknowledge and reinforce that behavior to encourage its repetition in the future.
One common approach to reinforcing positive behavior is positive reinforcement, which involves providing a reward or positive consequence in response to a child’s positive behavior. For example, if a child completes their homework on time, they may be rewarded with extra playtime or a favorite snack.
Another approach is to use verbal praise or positive feedback to reinforce positive behavior. For example, telling a child “great job” or “thank you for sharing” can help to reinforce positive behaviors and encourage their repetition.
It’s important to note that reinforcement should be used in conjunction with clear and consistent communication about expectations and consequences for negative behaviors. This helps to establish clear boundaries and expectations for behavior, which can ultimately promote positive behavior in children.
Overall, reinforcing positive behavior is an effective and evidence- based approach to promoting positive behaviors in children. By acknowledging and rewarding positive behavior, parents and caregivers can help to build a foundation for healthy and positive behavior patterns in children.
5. SPINNING OUT:
The spinning out technique in psychology is a behavior modification technique that involves questioning an individual’s thoughts, beliefs, or patterns of behavior in order to promote change or a broader perspective. The basic principle is to repeatedly ask “why” in response to an individual’s statements
or beliefs, in order to explore the underlying assumptions and thought processes that may be contributing to negative patterns or behaviors.
For example, if an individual expresses a fear of water or swimming, a therapist or coach may use the spinning out technique to explore the underlying beliefs or assumptions that are contributing to this fear. They may begin by asking, “Why do you feel afraid of water?” and then continue to ask “why” in response to each subsequent statement or belief expressed by the individual. This process can continue until the individual arrives at a deeper understanding of the root causes of their fear, which may then be addressed through further exploration or targeted interventions.
The spinning out technique can be effective in breaking negative patterns of behavior or thought by challenging underlying assumptions and promoting a broader perspective. By encouraging individuals to explore their thoughts and beliefs in greater depth, it can help to promote insight and understanding, and ultimately lead to positive behavior change.
Stay in constant communication with your children. They only want your attention and love, to be seen and loved by you, and if necessary, you can seek the assistance of mental health professionals. It is no secret that parenting can be challenging from time to time. We hope that our blog has provided you with some valuable information. Give us your feedback on what you’d like to learn more about.
In our upcoming blog, we will be discussing the concept of creating a family system and exploring the differences between systems and goals. Stay tuned for more!
— Aurora
