Overwhelm and shut down

When the world feels like it’s gone mad, or life gets overwhelming, it’s tempting to put our heads in the sand. These days, all you need to do is turn on the news and you might start to feel overwhelmed.

It’s common to get anxious, depressed, or to turn away, so we don’t have to feel further overwhelm.

But then we risk shutting down, and feeling less connected with others and the world. We can also lose confidence in our ability to handle what life sends our way.

What else can we do?

Strengthen our resilience.

Hard-wired for resilience

Being resilient doesn’t mean that we zen out when the world is in chaos. It means that when we get upset, we don’t get stuck; we bounce back more quickly.

When we are resilient, our brains have the flexibility to think or feel one thing but then to shift our attention away from it as needed. This cognitive flexibility is marked by flexible neural circuitry in the brain.

This flexible neural circuitry is a marker of brain integration and well-being.

Research has shown that when people cope well with stress, their brain circuits and part of their prefrontal cortex adapt and help control their behavioral responses. Those who do not cope as well show less “neuroflexibility.”

The good news is that our brains are meant to be flexible and are wired for resilience. Rajita Sinha, director of the Yale Stress Center, believes that our resilience is connected to survival processes that are naturally hardwired in the brain.

And because our brains have an innate ability to adapt and change (i.e., neuroplasticity), research suggests that if we promote our neuroflexibility, we will promote our resilience.

6 tips for resilience

Often, after we become upset, the brain can stay in a state of stress. When it does, it looks for negative facts to align with the upset feeling.

But because of the brain’s innate flexibility, we can create new neural pathways that challenge that thinking, boost our flexibility and prefrontal cortex circuitry. And in doing so, we can improve our stress response and resilience.

Here are 6 ways to build your brain’s resilience in times of overwhelm:

1. Focus on a value. Ask yourself what really matters to you in the situation? Research shows that reflecting on personal values buffers the stress response and even significantly lowers cortisol levels.

2. Sit with discomfort briefly. What if you simply allowed an uncomfortable feeling for 30 seconds instead of brushing it aside? By simply allowing it, you just might shift it, and you’ll show yourself that you can handle it.

3. Label your feelings. Simply giving words to the emotions you’re feeling helps to take you out of the stress itself. As you speak your feelings, you become an observer of them and clarify them, which help to calm the stress response.

4. Laugh. Schedule some time for laughter, whether it’s watching your favorite comedy or spending time with a funny friend. Research has shown that laughter can help calm the stress response and even improve some cognitive functions.

5. Look for positive experiences. Notice the beauty and peace in a moment, even as the world feels like it’s falling apart. You might notice a beautiful sky, the peace of the ocean, or the innocence of a child or animal. You might savor the taste of ice cream on a hot summer day. Gratitude for these experiences can improve neural activity in the prefrontal cortex which supports emotional balance and resilience.

6. Don’t skip self-care. In times of overwhelm, the body needs to reset and repair from the buildup of stress. Make sure you get sufficient sleep (between 7-9 hours a night). Exercise also helps your body stay balanced and clean out toxicity. Finally, a healthy diet is important. When you care for your body, you care for your brain and your well-being.

Want to learn more about building your brain for greater flexibility and resilience? Contact me for a free consultation.