Gripped by Fear, Anger or Frustration? Get Back into Your Right Mind

 

We’ve all been there… someone says or does something that triggers you – or things take an unexpected turn for the worse and you can’t help but react. Your heart begins to beat wildly, your breathing gets shallow and choppy, and your body tenses up.

It’s called an amygdala hijack. And it literally disables your rational mind – the part of you that makes decisions, controls your reactions, and allows you to problem solve.

Though the physiological symptoms may only last for seconds or minutes, your ability to think clearly may be reduced for hours. And the thoughts and actions you’re likely to take in its grip could prolong a state of fear, anger or frustration for hours, days and even weeks.

This is because the aperture of your lens becomes so narrow that you’ll only perceive a small fraction of the entire picture. In this state, you’re likely to…

…put your attention on what is wrong, rather than what is right.

…spend more time and energy on describing, complaining about, and magnifying the problem than finding the solution.

…be more concerned with what you can get rather than what you can give.

…focus more on what’s out of your control than on what you can influence.

…feel helpless rather than hopeful – and act in ways that lead others to feel that way too.

But each of us has the power to turn that around.  And doing so is an act of leadership – regardless of your job title, industry or profession. Here are three simple steps you can take:

1) Take some deep breaths.Get oxygen flowing back into your cells. Remember that inspiration is the act of drawing in not only air but also new and creative ideas.

2) Ask yourself a question that moves your neural activity back to your prefrontal cortex, the part that allows you to think deeply and make good decisions. A question like, “What do I really want?” or “What could I do to make things better?” will help you get back on the right track.

3) Choose curiosity over judgment. While judgment narrows your aperture and keeps you in a fixed position, curiosity opens it and allows you to get unstuck.  Your lens zooms OUT rather than IN, allowing you to see possibilities and solutions that can move you forward.

4) Notice anything you may be thinking that could be shutting you down or causing more stress – and challenge it.  Ask yourself, “Is it really true?”.  Rather than paying attention to what your eyes are showing you, get curious and ask, “What am I NOT seeing?”

As you take these steps, you’ll become more connected with the wiser, calmer part of yourself that can rise to your challenges with courage and grace. And you’ll hold space for others to do the same.