Unprocessed Feelings May Perpetuate Brain Biases

First things first: If you’re struggling with your feelings, check out this week's video on somatic practices. Give it a listen here . We're making strides towards our big 100,000 subscriber milestone. Please forward this newsletter to anyone who might be struggling.

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Now, let's dive into the heart of what we’ll be exploring in this newsletter:

• Unconscious bias is rooted in feelings of inadequacy that condition your mind to believe your thoughts are real.
• Feelings are perpetuating trauma play loops in the mind due to stuck energy in the body.
• By healing your Reticular Activation System, the feelings that energize the thoughts, and the automatic negative thought play loop can be healed.

The bottom line is that it’s all about expanding your consciousness, recognizing your woundings, and changing your mindset. We're here to help leaders shake things up and move from mere survival to leading with empathy, compassion, and a genuine sense of healing.

Talking About Bias and “Bad” Behavior Differently

Based on my own experience, studying the neuroscience of unconscious bias, I began to see that all “bad” behavior, all “biases” are resulting from feelings that energize negative thoughts generated by past trauma. The brain is literally applying past trauma onto a present moment experience.

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I know this seems bizarre but stay with me if you’re tired of living in pain—constantly being afraid and fearing what is lurking around the corner.

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What are feelings anyway? The neuroscience says feelings are mental experiences of “body states.” Feelings are the evolutionary mechanism that informs your “conscious” mind to eat, not touch a burning stove (fear of pain) and guide the mechanisms of regulation like “well-being”.

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There is a brain-body connection between your feelings, body and mental states. The driver of the “negative” thought play loops are “stuck” emotions in the body. (The Body Keeps the Score, emphasizes the brain-body connection involving a region in the brain called the amygdala.)

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What is Bias and “Bad” Behavior Really

Bad behavior? Racism? Homophobia? It's not just about race or sexual orientation at all. It's way deeper. It's about stuck energy in the body that is perpetuating our positive or negative views of ourselves, and our mind is applying those false self-perceptions, about ourselves onto others, rather than accurately viewing the present moment experience. It’s a built-in mechanism that's protecting you to ensure your survival—making sure we feel good enough to tackle whatever life throws at us. But here's the kicker: it's typically wrong!

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Feelings Perpetuate Brain Biases

People often believe that feelings and emotions they experience are determined by external events, situations and behaviors of others. For example, we may hear ourselves say, “My workplace is toxic,” “My boss made me so angry,” or “I’m so angry because I didn’t get the job I wanted because they are so racist.” What is the assumption underlying these statements? That someone other than ourselves is determining the feelings we experience.

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It is often difficult to know exactly what we are feeling, and thinking because the driver of the feelings and the automatic thoughts comes from the unconscious mind.

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Automatic Thoughts

Just as we are not always conscious of the way we walk or how we drive a car, we are often not aware of our thinking because these “thoughts” are automatic thoughts based on our unconscious mind.

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The Reticular Activation System is a part of the brain that serves as an automatic processer turning over thoughts and ideas relatively fast and applying a filter onto your experiences for how you perceive yourself. In other words, the RAS categorizes inputs and applies a filter of what you believe about yourself onto the present moment experience.

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The RAS Filter, Amygdala, and Confirmation Bias

Let’s breakdown the neurobiological systems and the connection between the mind, body, and emotions. The connection is deeply intertwined with the brain's Reticular Activating System (RAS) and the amygdala.

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The RAS neural network sifts through stimuli to prioritize what we’ve trained our brain to believe is relevant based on past experiences, emotions and beliefs. The mechanism not only influences our conscious awareness but reinforces our cognitive biases.

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The amygdala, responsible for processing emotional responses, triggers strong emotional reactions to “perceived threats or rewards” based on past experiences. These emotional responses influence the RAS, which filters and prioritizes inputs based on our current focus and emotional state.

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This means that when we experience strong emotions such as fear or anger, the amygdala is reinforcing biases and skewing our perception of reality. This creates a feedback loop where our emotional responses shape our cognitive focus, further entrenching biases and distorting our understanding of the new sensory input or experiences.

Here’s a real example.

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Imagine a person named Alex who has had a few negative experiences with dogs in the past. One day, while walking in the park, Alex sees a large dog approaching. The sight of the dog triggers a strong emotional response in Alex’s amygdala, which quickly associates the dog with past fears and potential danger.

As the amygdala activates, it sends signals that heighten Alex’s sense of alarm. The Reticular Activating System (RAS) then filters the incoming information based on this heightened emotional state. Instead of noticing that the dog is simply wagging its tail and seems friendly, Alex's RAS becomes focused on the potential threat. This focus causes Alex to notice and exaggerate any cues that might confirm the threat, like the dog's large size or its bark.

In this heightened state of alertness, Alex's brain reinforces the belief that all large dogs are dangerous. This confirmation bias makes Alex more likely to interpret future interactions with dogs through a lens of fear and suspicion, even if the dog is friendly or non-threatening. This cycle of emotional response and biased perception illustrates how the amygdala and RAS work together to perpetuate emotional biases, leading to a distorted view of reality based on past experiences and current emotional states.

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Why is it happening in the workplace?

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Imagine a person named Jordan who has a history of feeling criticized by authority figures at work. One day, Jordan encounters a new manager named Sam, who gives Jordan feedback on a project. Although Sam’s feedback is constructive and intended to be helpful, Jordan’s amygdala quickly reacts, interpreting the feedback as a potential threat based on past experiences of criticism.

The amygdala's reaction triggers a strong emotional response, causing Jordan to feel defensive and anxious. This heightened emotional state influences the Reticular Activating System (RAS), which starts filtering information to align with Jordan’s current feelings of threat. Instead of focusing on the constructive aspects of the feedback, Jordan's RAS becomes preoccupied with any cues that might support the perception that Sam is being overly critical or unfair.

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As a result, Jordan might notice Sam’s tone of voice or choice of words more negatively than intended, amplifying the sense of being unfairly judged. This confirmation bias leads Jordan to view future interactions with Sam through a lens of suspicion and defensiveness, potentially straining the working relationship. The emotional bias created by the amygdala and RAS thus perpetuates a cycle where Jordan’s perception of Sam is colored by past experiences rather than the actual context of their interactions.

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This is what’s happening every time you’re “triggered.” So, what do you do?

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Heart-Based Path To Heal the RAS

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To heal the Reticular Activating System (RAS) filter involves several steps to shift your focus and perception from negative or biased patterns to a more balanced and positive outlook. Here’s a step-by-step guide to help you through this process:

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Step 1: Increase Self-Awareness to Identify Neural Patterns

• Identify Triggers: Recognize situations or stimuli that cause strong emotional reactions or biases. Pay attention to patterns in your thoughts and feelings.
• Reflect on Biases: Acknowledge how these emotional responses might influence your perception and behavior.

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Step 2: Feel Your Feelings Deeply to Facilitate Neural Rewiring and Promote Emotional Regulation

• Release Emotional Energy: According to Dr. Peter Levine, author of “Walking the Tiger”, discovered that by observing how trauma affects the body and mind, individuals can process the bodily sensations associated with emotional experiences. This somatic practice helps release trapped emotions stuck in the body and restores balance. How does it do this? When fully engaging with our emotions, the energy associated with them dissipate. This approach which can reduce the intensity of the thoughts and biases that stem from unresolved emotional experiences.
• Facilitate Neural Rewiring: By processing emotions in their entirety, you help to dislodge the stored emotional energy that may reinforce outdated or biased neural pathways. This emotional engagement supports the formation of new, healthier neural connections and recalibrates the Reticular Activating System (RAS) to adopt a more balanced perspective.

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Step 3: Challenge Negative Beliefs to Modify Neural Pathways

• Question Assumptions: When you notice a negative or biased thought, ask yourself if it’s based on evidence or if it’s influenced by past experiences. This modifies neural pathways.
• Trace your feelings or thoughts back to the belief you must have about yourself. If someone is acting badly, ask yourself, “Why am I feeling angry when someone else is acting badly?” and ask, “What would someone have to believe about themselves to act angry in this moment?” This will help you trace your “conscious feelings and thoughts” back to the “unconscious” beliefs you have about yourself.
• I realized when I was angry with the racist who was acting badly, with me, what he was saying was, “I fear your worthiness.” And, when I get angry with his “bad” behavior, “I was really saying, I agree with you that I’m not worthy.” In both instances, the thoughts are not real. They are unconscious wounds formed from past trauma.
• Seek Alternative Perspectives: Consider other viewpoints or information that contradicts your initial reaction.

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Step 4: Practice Mindfulness to Strengthen Prefrontal Cortex

• Engage in Mindfulness Meditation: Spend time daily observing your thoughts and emotions without judgment. This helps in recognizing automatic biases and reactions. And by practicing non-judgment you are training your brain to be compassionate with yourself.
• Use Grounding Techniques: Practice grounding exercises, like breathwork, to stay present and reduce emotional reactivity.

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Step 5: Reframe Your Thoughts to Rewire Cognitive Patterns

• Use Positive Affirmations: Replace negative thoughts with positive affirmations that reflect a balanced perspective.
• Practice Cognitive Reframing: Actively reframe negative or biased thoughts into more neutral or positive ones.

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Step 6: Set Positive Intentions to Enhance Positive Neural Pathways

• Focus on Gratitude: Cultivate a daily gratitude practice to shift your attention toward positive aspects of your life.
• Visualize Positive Outcomes: Regularly visualize successful and positive scenarios to influence your RAS toward more optimistic perceptions. The neuroscience indicates the brain does not differentiate between a “imaginary” or “real” experience. This is why top performing athletes repeat visualizing success. It’s a neuroplasticity trains the body and mind connection and neurological circuits for ease of implementation.

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Step 7: Engage in Reflective Practices to Expand Cognitive Flexibility

• Journal Regularly: Write about your thoughts, feelings, and experiences to gain clarity and identify patterns in your RAS filtering.
• Seek Feedback: Get input from trusted friends or mentors to challenge your biases and broaden your perspective.

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Step 8: Adopt Healthy Habits to Support Brain Health and Cognitive Function

·?????? Exercise Regularly: Physical activity can improve overall mood and mental clarity, helping to balance your emotional responses.

·?????? Prioritize Sleep and Nutrition: Adequate rest and proper nutrition support cognitive function and emotional regulation.

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Step 9: Develop New Habits to Form New Neural Pathways

• Set Goals for Personal Growth: Establish and work towards goals that encourage positive change and self-improvement.
• Practice Exposure Therapy: Gradually expose yourself to situations that trigger your biases in a controlled and safe compassionate manner to build resilience and reduce sensitivity.

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Step 10: Seek Professional Support, Somatic Practices and Mindfulness Practitioners

• Consider Therapy: Engage with a mental health professional for personalized strategies and support in addressing deep-seated biases and emotional responses.
• Explore Coaching or Counseling: Professional guidance can offer new tools and perspectives for recalibrating your RAS and improving overall well-being.

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By following these steps, you can gradually shift your RAS filter towards a more balanced and constructive perspective, enhancing your emotional well-being and overall quality of life.

Lastly, I strongly recommend engaging in somatic practices, such as mindful breathing, progressive muscle relaxation, or yoga. These techniques can help recalibrate this system by promoting awareness of bodily sensations and emotions. These practices can shift our mindset from reactive to reflective, enhance emotional regulation, and foster overall well-being. By tuning into our physical sensations and learning to interpret them with curiosity rather than judgment, we can break habitual patterns, reduce stress, and cultivate a more balanced emotional state.

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As always, I hope this newsletter was helpful.

Heart-Based Tools for Transformation

• Executive Coaching Program: Dive deep into healing from unconscious thoughts, wounds, and imposter syndrome. Work with me now!
• New Book Release: Heal the Four Woundings: A Guide to End Discord and Discrimination is available for purchase. Get your copy and embark on a journey to healing.
• Latest Video: Discover a new somatic practice for dissolving negative feelings in my latest video. Watch here.

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Withy love and gratitude, Amber