Can We Prevent Being Triggered? Week of 10/24/22
Did you know that a soldier lurks within your mind, having both abilities to be protector and hijacker? This soldier can help you spring into action and send impulses to your arms and legs to help run or fight a predator. The response bypasses your ‘thoughtful brain’ or, the neocortex zone and propels you into action. The sentinel wants you to flee impending danger that will kill you, or fight because you have a fighting chance.
But this soldier has a dark side: this same response can create a false threat, with false alarm bells and false reactions. In doing so, the soldier can hijack your interactions with the world. You see, there are instances where danger is imminent. There are also instances where no danger exists. Regardless, the soldier sends signals (sweaty palms, increased heart rate, general nervousness) despite there being no threat to your livelihood. More than that, you lose control over being able to think rationally.
Your thoughtful brain is now the passenger in the car that is your action.
An Example
Richard Robles knew a thing or two about burglary - he had been charged countless times and out on bail. Robles seemed apologetic for his crimes – the purpose of which stemming from a drug addiction. Out on bail and desperate for cash, Robles scoped out an apartment in New York’s Upper East Side. It was well decorated and furnished. Perfect for a robbery.
Its occupants were two young female workers: one a researcher at Newsweek, the other a grade-school teacher. Robles did not expect anyone to be home at the time of his robbery. Upon his arrival, he was surprised to see one of the young women at home. He would explain he meant no harm and just needed money for his family. The second young woman arrived home to his shock. He tied both up.
One woman remarked that she would work with police to track him down. Robles panicked. Perhaps thinking that he would be in prison away from his family and young daughter, he was overcome with emotion. In the next few minutes, and sparing the grotesque details, Richard Robles began beating both women unconscious and later murdering them. The case was known as the ‘Career Girls Murder’. When asked what happened, Robles simply replied: “my brain went bananas for a split second.”
The tale of Richard Robles signals the extreme end of an emotional or, amygdala hijacking, but his experience is not as unique as we might think. While extreme, amygdala hijackings are all too common. Think of your daily interactions. Chances are if you’re in a rush and your train is delayed by more than 10 minutes, micro-amygdala hijacks are possible. There are endless stories of road rage, quick escalations of violence for people who cut lines, steal parking spots, blast music, refuse to hold doors, the list is endless.
The Sentinel Hijackings are on Display: Online Behaviour
I don’t need to screenshot Twitter feeds to demonstrate how quickly the Sentinel’s hijackings operate. An otherwise innocent question posted by a user can turn into a verbal sparring back and forth. You might ask why this is so common online.
I don’t have research to back this up, but I believe it’s because the way in which the medium is being communicated. Amygdala hijackings are through sight and sound. Social media is rife with sights and sounds of quick one-liner statements tailored to make you feel an emotion.
Major media companies know that a headline with one or two strong adjectives, coupled with an image that evokes emotion will likely get you to click and read more. These incidents can disrupt your otherwise productive day, or healthy interactions with colleagues, friends and family.
But there is Hope: The Brain is Malleable.
After reading books on social psychology, I’ve come to the realization that indeed, the brain can be shaped if we make a conscious effort to do so.
It’s a bold statement, because often we might think changes are insurmountable and instead look to externalities to numb the pain of life’s interactions. Drugs, alcohol, shopping sprees, watching hours of television, procrastinating, or eating unhealthy are deeply routed in our subconscious when confronted with difficulty. Delaying the inevitable may work in the short-run. But there is another more potentially permanent way out of the madness of amygdala hijackings that I think can work.
The first step is to completely stop your own interactions in the heat of the moment. Stop speaking, typing or thinking (the last one is really tricky). By actively seeking to stop, we are attempting to control the amygdala’s Sentinel-like behaviour. Remove yourself from all objects causing stimulation. This may not work at first, but with practice, actively seeking to stop may become easier.
Start taking deep breaths and oxygenating yourself. Breathing
provides an immediate calming sensation over the mind. More importantly, researchers have found that breathing deeply can alter your form of consciousness and reinvigorate areas of your brain responsible for thoughtful reflection.
Attentively listen. Often when amygdala hijackings are occurring, we read situations too quickly and miss vital informative pieces that others are trying to relay. Whether online or in-person, pay attention to the words being spoken and what is being said. If in-person, pay attention to the non-verbal cues a person is making. Active listening lights up more areas of the brain and is associated with positive emotions, according to fMRI studies.
Taken together, these small changes can create, what scientists call ‘new neural pathways’, leading to ‘new neural scaffolding’. As these pathways are built in your brain, and repeated several times in stressful situations, your mind may suddenly become more adept at handling such triggering emotions. Similar to eating healthy, or staying physically fit - if you do these constantly over weeks, months and years, it may be near impossible for you to ever go back to a sedentary life. The neural pathways are too strong and too established.
Now, this is a bold statement because amygdala hijackings can come at any moment in the day. Forget online comments, what about real world interactions?
1 Percent Improvements Are All You Need
It’s hard to say definitively. But, don’t think you need to enact each of the steps noted above every time you find yourself in stressful situations. Instead, focus on being incrementally better in each of your subsequent interactions with triggering emotions. Psychologists note that sustained change is highly likely if it’s incremental and consistent. Journal your interactions. Note where you may have improved, or slipped up. And plan how you’ll be better next time.
While minuscule, these small steps are more powerful than you might think. As your mind creates a new pathway, and ‘walks along the thinking’ several times over, the network becomes established and hard to change. Such pathways can only be created incrementally, steps at a time, with a course of action planned.
You may not believe this to be true. Heck, I wouldn’t hold it against you. But try doing one or two of these steps consistently, and see how you fair.
Chances are you very well, may train your mind to be a powerful force that can take on challenging topics with ease.
3 Things I Came Across:
Daniel Goleman’s Social Intelligence is a wonderful read. Goleman’s writings are very engaging and thought-provoking.
Years ago, I was first exposed to Jordan Peterson in his talk with Dr. Oz. I still listen to their 3+ hour chat from time to time when in search of motivation. While I don’t agree with everything Peterson states, I think he really showcased his prowess in this interview.
I was recommended Russ Roberts’ Wild Problems - and can’t put it down. It’s such a refreshing read about facing the biggest, or, ‘wildest’ problems life throws at you. Highly recommend.
Quote of the Week
“The need for certainty is the greatest disease the mind faces.” - Robert Greene