Understanding the Brain: The Amygdala and the Prefrontal Cortex
Life often throws unexpected challenges our way, and it can be tough to stay calm and composed when things don’t go as planned. Today, I’m going to share a brain hack that can help you stay calmer and more regulated when life throws those curveballs. This technique is called re-appraisal, and it’s not just useful for adults—it’s an important skill to teach our children too.
Inside our brains, there are two key players involved in how we respond to stressful situations: the amygdala and the prefrontal cortex. The amygdala is responsible for processing emotions and often triggers a “fight or flight” response when it perceives a threat. On the other hand, the prefrontal cortex, which is part of the executive brain, helps us react to these emotions with logic and reason. It receives emotional input from the amygdala but has the unique ability to apply logical thinking, effectively dampening the amygdala’s emotional response.
The Power of Re-appraisal
It’s important to note that everyone’s brain is different. Some people are naturally better at staying calm in stressful situations, while others may struggle more. However, the good news is that staying calm is a skill you can train your brain to improve through practice and repetition.
This is where re-appraisal comes into play. Re-appraisal is a cognitive strategy grounded in neuroscience that involves consciously changing how you think about a situation in order to alter your emotional response to it. Essentially, it’s about retraining your prefrontal cortex to evaluate and reframe the emotional signals it receives from the amygdala.
Examples of Re-appraisal in Action
Let’s look at a couple of examples.
- Facing a Difficult Task: Imagine you’re facing a difficult task. Your initial thought might be, “This is impossible!” However, if you re-appraise the situation, you can change this thought to, “This is a challenge that’s going to help me grow.” By reframing the situation as an opportunity for growth rather than a roadblock, you start to feel more capable and less stressed.
- Dealing with Disagreements: Another common scenario is having a disagreement with a loved one. It’s easy to panic and think, “This has ruined our relationship!” But through re-appraisal, you can change this thought to, “Here’s a great opportunity for us to practice better communication.” By viewing the disagreement as a chance to strengthen your relationship, you reduce the emotional intensity and approach the situation with a clearer mind.
Training Your Brain: Practice Makes Perfect
Every time you practice re-appraisal, you are training your prefrontal cortex. It’s like doing one more rep at the gym. You might not see the changes immediately because they’re happening inside your brain, but over time, this practice becomes second nature. By consistently using re-appraisal, you’ll find that you are able to reduce stress, improve your relationships, and enhance your overall emotional well-being.
Teaching Re-appraisal to Children
Teaching this technique to children can be especially beneficial. As they learn to consciously change their thought patterns and regulate their emotional responses, they become better equipped to handle the ups and downs of life. This skill can lead to greater resilience, emotional intelligence, and a healthier outlook on life’s challenges.
Conclusion: A Calmer, More Balanced You
In conclusion, re-appraisal is a powerful brain hack that can help you stay calmer and more regulated. By consciously changing how you think about a situation, you can alter your emotional response and train your brain to respond to stress more effectively. Remember, it’s a practice that takes time and repetition, but the benefits are well worth the effort. Whether it’s tackling a difficult task or navigating a disagreement, re-appraisal can help you approach life’s challenges with a calmer, more balanced mindset.
Watch a helpful video on this topic below:
