Rewire your Brain for Improved Well-Being during COVID-19

As humans, our brains are wired to respond to internal and external triggers so that we have the proper response to keep us safe. If we sense danger, our brains automatically shift into FIGHT OR FLIGHT mode so that we can physically survive it.

Panic and fear automatically trigger your brain’s threat detection, so during COVID-19, your system might go into overdrive. This is okay in the short-term, but it can take its toll on your body in the long-term. It is not healthy to be in fight or flight mode more often than necessary. Luckily, you can rewire your brain so that you’re not constantly overwhelmed by anxious or fearful thoughts or you’re not stuck in a state of mind that makes it tough to think clearly. Improve your physical and emotional well-being during this stressful time with these helpful tips…

First, it’s important to understand how the fight or flight mode in your brain works. When your brain detects any kind of threat, your amygdala takes over and goes directly into emergency mode. Here, the thinking center of your brain temporarily goes offline (takes a break) and the more primitive emotional center of your brain takes over so it can shift into fight, flight or freeze.

With your sympathetic nervous system now activated, and with adrenaline and cortisol flooding into your body, your breathing may become more rapid and shallower, your heart rate and blood pressure may rise and you may experience a strong urge to react NOW.

This involuntary response in your body is pretty cool, actually. When your survival is threatened, it takes over so you can ACT without thinking and stay safe. There is a problem, though. When you perceive a long, unpredictable, unknown threat such as COVID-19, your body stays in fight or flight mode, pumping adrenaline and cortisol into your body, depleting your supply and keeping your mind and body in a jacked up state. In this state, it is difficult to make sound and rational decisions, to take care of your body, and to get restful and adequate sleep.

If your fight or flight mode doesn’t activate during a crisis, your para-sympathetic nervous system may take over and put you in FREEZE mode. You might get stuck in your tracks, unable to think or act. Here, you might feel lack of motivation or energy and lack of clear thinking to problem solve your way back to healthy functioning.

For healthy and calm survival during COVID-19, you need to stay calm and rational so you don’t accidentally trigger FIGHT or FLIGHT. You need to get your pre-frontal cortex back in charge and kick your amygdala out of the driver’s seat. Here’s the good news: you can do this by yourself!

1. Get familiar with your own body signals:
How does your body tell you that it’s getting triggered? What are the signs?

Do you feel…

• sweaty palms?

• clenched jaw?

• racing heart?

• racing thoughts?

• warm and sweaty?

• your face flushed?

• shallow breathing?

• extreme fear?

• like you’re unable to move?

• stuck?
  

Take mental notes on the familiar signs of perceived threats. If your signal is heart racing, any time you notice this body signal, PAUSE for a moment and go to tip #2.

It takes a little practice, but tuning into your body sensations when they first arrive will help you stop your body from diving right into FIGHT, FLIGHT or FREEZE.

2. Shift into manual mode when threatened:

When you notice the familiar signals of your threat system getting revved up, remember to BREATHE. Take in some slow, deep belly breaths in through your nose and out through your mouth. Deep breathing activates your parasympathetic nervous system, triggers your REST AND DIGEST response, and shuts down the autonomic arousal of your threat system.

Talking to yourself in calming tones also helps shut down your autonomic response; it keeps your body from impulsive reactions. Tell yourself, “I can get through this” or “I am not in imminent danger right now.” Breathe and relax your body at the same time. It may help to practice these calming statements when you aren’t activated so that your brain can access them when perceiving a threat. 

You can override your automatic sympathetic nervous system response by taking your body and mind into manual mode and managing your mind and body.

Imagine that your body is like an automatic transmission on a car – it knows when to shift. Imagine that the car is shifting into a higher gear and burning out the engine when it doesn’t need to. You can take over and shift into manual drive at any time to get your brain and body into the right gear. Pretty cool, right?

3. Socially engage immediately:

The part of the brain responsible for attachment is unique to human beings. Unlike other creatures, humans are soothed by other people’s presence, tone of voice, body language, facial expression, etc. The part of the brain responsible for attachment is also the part of the brain responsible for love. When we are engaging with people we love or who make us feel good, we secrete a hormone called oxytocin–a natural de-stressor. Chilling with or cuddling a pet can secrete oxytocin as well.

 Simply by engaging in a calm way or just being with someone you love, you can interrupt your fight or flight response. A comforting hug works great! A warm embrace helps melt your body tension. You may even notice a wave of relaxation flow over you while you are hugging (or cuddling your pet). It’s a useful tool for getting your body back to baseline quickly. Looking at pictures of people or animals you love can also help you secrete oxytocin. Any activity that produces a feeling of LOVE can kick your amygdala out of the driver’s seat.

Now that you have become familiar with your body’s autonomic sympathetic nervous system response and you know when you are about to shift into FIGHT, FLIGHT OR FREEZE, you can shift into MANUAL MODE and take over. The key is recognizing the trigger and choosing the behavior that keeps your thinking centers in control and your body calm. With practice, your brain will not be triggered as easily. You will be able stay out of FIGHT, FLIGHT OR FREEZE longer the more you repeat these exercises. By rewiring your brain for success, you can feel calmer and more clearheaded during these unsettling times.