Monday, April 13, 2009

An over-stressed amygdala inhibits problem-solving
Stress for Success
April 14, 2009


Stress isn’t necessarily bad; it just is. In fact, without any stress at all you’d be dead.

Eustress, healthy stress, is the amount that motivates you to get out of bed every day. When it becomes too much or too negative it’s called distress. Neither is particularly harmful unless it becomes chronic: elevated stress that lasts more than four months.

When experiencing chronic stress, as Americans collectively are due to the economic meltdown, the trick is to channel stress energy to minimize the damage from the fight/flight hormones.

Problem-solving is the key to stress management and it’s the most effective method of channeling this energy, since a problem solved no longer triggers your stress response. Reacting overly-emotionally, however, inhibits the process.

Operating out of the emotional part of your brain (the limbic system including the amygdala or fear center and the hippocampus or short term memory center) makes it difficult for the more advanced part of your brain, the cerebral cortex, to function. This is especially true when you emotionally “catastrophize” things (build mountains out of molehills).

Stress emotions (anger and fear) are always part of your stress response and are absolutely normal. They’re intended to motivate you to take positive action in response to what troubles you so identify which positive actions they’re signaling you to take. Always ask, “What are my options?” For example, if you’re worried about a job interview identify your options for preparing for it better.

Medical scientist Dr. Nick Hall advises to, “stop the chemical pinball game in the brain areas that are engaged in emotions,” shift your focus away from your escalating feelings.
§ Finish this incomplete statement three times in context with what’s stressing you, like being stuck in traffic:
o “I am glad that …” (my car’s not overheating, there’s good music to listen to, it’s not making me late for anything).

When excessively blaming and complaining (becoming a victim to whatever you’re blaming and complaining about) use:
§ Healthy venting, which allows you to leave behind your frustration and/or moves you toward problem-solving;
§ Gratefulness, which counters victimhood:
o For each stressor what are you grateful for? E.g., Budget cuts threaten your job; your spouse is still employed.

With excessive negative thinking like worrying (about something in the future over which you have no control) or regretting (something in the past, which is over with, therefore beyond your control) seek:
§ Mindfulness or live in the present:
o Deep breathing quickly brings you into the present;
o Remind yourself that you’re not your thoughts or your emotions; they’re simply a part of you;
§ Count to 50, 70 or higher;
§ Alternative Explanations -- find different ways to explain situations:
o E.g., Your boss isn’t handling her stress well;
ü Alternative: She’s under significant pressure from her boss;

You shouldn’t deny your emotions. But sometimes they become more the problem than the original stressor. To tame an over-active amygdala, distract yourself so you can focus on the options that will resolve your issue.

Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com or call 239-693-8111 for information about her workshops on this and other topics or to invite her to speak to your organization.