7 Neuroscience-Backed Solutions to Reclaim your Center

I recently came across a post by Sarah Larson that I loved.??? She said that we’re basically triggered all the time due to our primal brain wiring and the context of our modern world. Many of us are in flight-or-fight on a daily basis, which releases a surge of stress hormones, disables self-repair mechanisms, and increases our risk of disease.

To maintain good health, mastering stress is crucial. Neuroscience offers valuable insights into stress management, revealing both the mechanisms at play and effective strategies for reclaiming control.

7 Neuroscience-Backed Solutions to Reclaim Control

The Physiological Sigh

One of the fastest and most effective ways to calm the nervous system is through a technique known as the physiological sigh. This involves taking a deep inhale through the nose, followed by a short, second inhale to fully top up the lungs, and then a long, slow exhale through the mouth. Research shows that this method offloads a significant amount of carbon dioxide from the blood, which helps slow the heart rate and induces a state of relaxation. Repeating this cycle just 1-3 times can have an immediate calming effect on the body, effectively reducing stress in real-time.

Mel Robbins' 5-Second Rule

Mel Robbins' 5-Second Rule is a simple yet powerful tool to break the cycle of anxiety and stress. By counting down from 5 to 1, you can interrupt the habitual thought loops that contribute to stress. This countdown activates the prefrontal cortex, the part of the brain responsible for decision-making and rational thought, shifting your brain from a reactive state to a more proactive and action-oriented mode.

3Q Filters Test by Jon Acuff

Managing stress effectively often requires curating your thoughts, and Jon Acuff's 3Q Filters provide a practical framework for doing just that. The three filters—Is it true? Is it helpful? Is it kind?—help you evaluate the thoughts that pass through your mind. By discarding thoughts that are not accurate, beneficial, or kind, you can prevent unnecessary stress and promote a healthier mental state.

Joe Dispenza's Mental Rehearsal

Visualization, or mental rehearsal, is a technique that can significantly enhance performance and reduce stress. By vividly imagining yourself mastering a situation, engaging all your senses, and feeling the associated emotions of success and gratitude, you reinforce positive neural circuits. Joe Dispenza emphasizes that regularly practicing this mental rehearsal can help solidify these neural pathways, making your brain more adept at handling real-life challenges with confidence and calmness.

Tim Ferriss' Fear-Setting Exercise

Tim Ferriss' fear-setting exercise is a structured way to confront and mitigate fears that often underlie stress. The process involves defining your fears clearly, brainstorming ways to prevent them, planning how to repair any potential damage, listing the benefits of taking action, and considering the costs of inaction.

Conquer Fear of Judgment

Excessive concern about others' opinions can lead to chronic stress and health issues. Neuroscience suggests that social rejection triggers the brain's pain circuitry, which can have long-term health implications if not managed. Prioritizing authenticity over fitting in involves challenging these deeply ingrained fears and adopting a mindset that values personal well-being over external approval. Embracing your true self can significantly reduce stress and improve overall mental health.

The Swish Pattern (NLP Technique)

The Swish Pattern, a popular technique in Neuro-Linguistic Programming (NLP), is used to change undesirable behaviors by replacing them with desired ones. This involves vividly visualizing the behavior you want to change and then quickly substituting it with a mental image of the desired behavior. Repeating this process until it becomes automatic helps rewire the brain, making the new behavior more ingrained and reducing the stress associated with the old habit.

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Replacing harmful habits with positive alternatives allows for effective management of anxiety and stress. Techniques like the physiological sigh and the Swish Pattern can help you shift away from detrimental behaviors and adopt healthier coping strategies. Understanding the role of cortisol in stress responses enables you to resist patterns that lead to burnout. By employing methods such as fear-setting and mental rehearsal, you can create healthier cycles that promote resilience and well-being. Tapping into your inner strength to face challenges involves activating parts of the brain responsible for courage and decision-making. Techniques like the 5-Second Rule can help you engage these areas more effectively, building confidence and reducing stress. The brain's natural tendency to focus on negative experiences can be countered by practices such as the 3Q Filters Test and gratitude exercises. These methods encourage a more positive outlook, improving mental health and overall well-being.

Lastly, Harness Gratitude

Embracing gratitude has been shown to enhance mood and strengthen relationships. Neuroscientific research supports the idea that a gratitude practice can rewire the brain to focus more on positive aspects of life, reducing stress and increasing happiness. Changing the brain's filtering system, the RAS, to focus on positivity and opportunities rather than stress and limitations can significantly improve mental health. Techniques like visualization and mental rehearsal help in reshaping this filter, promoting a more optimistic perspective.

I hope this helps.

Good luck. We're all in this dance of life together.

Cheers,

Dr. Ryan Pride

https://www.themokshagroup.com/