Busy-ness

We are stepping towards a very busy time of year – on top of the usual busy-ness.

We might feel like we’re in a game of whack-a-mole, getting through a task asap only to turn to the next one.

When we’re constantly racing around, as far as the brain is concerned, we’re in survival mode. Sometimes, even the thought of slowing down can raise anxiety.

The problem is that we’re not at our best in survival mode. We forget things, make mistakes, become exhausted and are easily triggered.

The good news is that our upcoming holiday is actually a great time to begin shifting out of survival-mode brain.

Survival-mode brain

The most important role of our brain is to keep us safe.

At the heart of the survival-mode brain is the amygdala, a cluster of neurons in an inner part of the brain called the limbic brain. This part of the brain is responsible for perceiving threats and setting off our quick fight-or-flight reactions, including getting the body ready to act by raising stress hormones to get the body ready to quickly act. (To run from danger, we need a faster heart rate, engaged muscles and shallow breath.)

In our busy, high-pressure world, we face external pressures that get processed by the limbic brain similar to physical threats.

The survival response allows us to race around to get everything done. But if we don’t slow down, and don’t feel OK until or unless it all gets done, we become like a hamster on a wheel. We become overwhelmed and exhausted, yet afraid to get off the wheel.

Stress and the prefrontal cortex

In the outer layer of the brain, behind the forehead, is an important area called the prefrontal cortexthat helps to link other areas of the brain. It is also critical to our higher executive functions like goal direction, planning, self-regulation, understanding others, and decision-making.

When we’re racing around, the stress chemicals that get produced both activate the amygdala and inhibit the prefrontal cortex. This means we’ve got less capacity for high-level thinking and compassion for others.

Unfortunately, if we’re in the place all the time, then we become chronically stressed, and habitually react with less wisdom and compassion.

Gratitude for self-control and well-being

Research has shown that we can activate the prefrontal cortex for better thinking, self-control and well-being with gratitude, And this is the perfect time of year to do it! (Thanks, Thanksgiving.)

A study of UC Berkeley looked at the well-being of nearly 300 college students who were seeking mental health services. In addition to counseling, one group wrote a letter of gratitude to one person for 3 weeks, while others wrote about their negative thoughts and feelings or did not write at all. Three months later, those who wrote gratitude letters reported better mental health than the other groups and showed greater activation in the prefrontal cortex when later experiencing gratitude.

Another joint study from UC, Northeastern University, Harvard Kennedy School and Riverside found that practicing gratitude helped reduce feelings of impatience and foster self-control.

At Indiana University Bloomington, people who were entering psychotherapy for depression and/or anxiety were asked to write letters expressing thanks. Three months later, brain scans showed that those who had written letters of thanks continued to have greater neural sensitivity to gratitude, shown by significantly greater activity in the prefrontal cortex.

5 gratitude tips for the busy brain

Amidst the busy-ness, if you can slow down and practice gratitude, you can help yourself think better, get things done, regulate emotions and relate better with others. It might even help you say no to that third piece of pumpkin pie ;).

Of course, the more you practice gratitude outside of the holidays, the stronger the habit will become and the better the results for your prefrontal cortex and your life.

Here are some ways to practice:

• Name 3 people or things for which you’re grateful. Especially when you feel overwhelmed, triggered or exhausted, stop, take a few deep breaths, and try this to shift your focus in the moment. These can be very simple, from a cup of hot coffee to the way the sun is shining.
• Start a gratitude journal. This is a great way to shift the focus especially at the beginning of your day, and I’ve seen it help my clients. Every day, make a list of 3-5 things (or more) for which you’re thankful.
• Slow down and notice the simple things throughout the day that bring you pleasure like a song on the radio, delicious food, a hot drink, natural beauty, or being with someone.
• Express thanks in a letter, an email or a phone call. This is not about a 1-word message saying “thanks,” but really a heartfelt expression describing how s/he helped you or has made a difference. Even if you don’t send it, simply writing it will get you to your prefrontal cortex.
• Start a group gratitude practice, whether at work or at home. When you are sitting down for a meal or a meeting, start by having everyone share something for which they are grateful.

Which brain will you activate?

It’s easy to be in survival-mode brain, and we can get used to the feeling. But if we can remember to slow down and shift to the prefrontal cortex by focusing on what we are thankful for, our brains, bodies, and loved ones will be grateful too.

Photo by Prchi Palwe on Unsplash