Picture a recent instance when stress had you in its grip.
Maybe it was a looming presentation at work, a heated argument with a loved one, or another unexpected setback. In that moment, your body sensed danger and began to react before you were even conscious of it.
We often refer to this instinctual reaction as our “animal brain” taking over.
But what kind of animal came out?:
- Were you a deer, frozen in shock and indecision?
- A mouse, darting about in search of escape?
- Perhaps you felt like a cornered cat, hissing and lashing-out at perceived dangers?
However you reacted in the heat of the moment, did it serve you well?
Stress response and the “animal brain”
When conflict strikes, our bodies begin to prepare for action before we’re even aware of it.
Heart rates increase, muscles tense, and senses heighten, ready to act.
This primal response is a remnant of our ancestors’ need to navigate threats in a reality far more dangerous than what we typically encounter in our daily lives now. The aptly-named nervous system sets off this chain reaction in our bodies in an effort to keep us safe.
While these survival instincts are vital in times of immediate threat, they can be a hindrance to our daily functioning.
Hyperarousal and negative health outcomes
Living in a state of chronically heightened stress can have negative effects on our health. These can include, but aren’t limited to: hypertension, anxiety, suppressed immunity, sleep disorders, and addictive behaviors.
Learning to understand and gauge our responses appropriately can help us gain insight into our minds to better manage our stress.
This is no easy task, and can be especially difficult for those who experience hypervigilance as a result of trauma.
Trauma and the limbic system
To really overcome trauma, you need to take care of that ‘frightened dog’ inside. And that means taking care of the limbic system.
— Bessel Van der Kolk, M.D.
The limbic system is a subset of the larger central nervous system. Sometimes called the emotional nervous system, one function of the limbic system is to control our defense mechanisms.
This activation of our nervous system in response to a potential threat happens without conscious thought.
For this reason, it can be difficult to rationalize with someone in a state of heightened arousal. This also explains why traditional talk therapy may not be as effective for someone while they’re in a chronically stressed state.
When it comes to managing and soothing overreactive stress responses, it can be helpful to understand and target the limbic system through specific interventions.
A few suggested limbic system therapies are engaging in mindfulness practice, regular physical movement, sensorimotor psychotherapy, and eye movement desensitization and reprocessing (EMDR).
These practices help to soothe and calm the nervous system, allowing the individual to begin thinking more clearly and accessing those “higher-level”, rational regions of the brain.
Killer instinct: Coping through mindfulness and visualization
We can monitor our reactions through development of coping skills like visualization, which can help us feel better prepared in times of stress.
These practices also help us to have compassion for that frightened animal part of us during times where we may not have necessarily responded in the way that best fits the situation.
When reflecting on your reaction to your recent stressor above, can you imagine how embodying the traits of a different animal may have served you better?
Visualize how you would prefer to react if you were to encounter a similar situation in the future.
If you were that mouse, could adopting the calm and intimidating demeanor of an owl have aided you? If you withdrew or ran, could you have benefitted by standing your ground or looking for support from your “pack”?
By exploring alternatives, we open ourselves up to the possibility of more adaptive and helpful reactions to stressors.
The dog days are over
The idea for this article was originally inspired by my ongoing desire to better understand and communicate with my reactive dog.
Having shared trauma at the hands of our abuser for five years, it makes sense that we’d exhibit similar types of stress responses to triggers.
Just as I work to understand my own trauma and learn to cope, I needed to figure out how to best help my sweet girl overcome her fears. This knowledge has also helped me to better understand not only my own reactions, but those of others in stressful situations who may not be able to see through the fog of their stress response.
And as it always goes in trauma work, results take time and patience, but are absolutely worth the wait.
Conclusion: Taming the beast
The beauty of trauma recovery lies in our capacity to transform and learn from what our body is telling us.
So next time you encounter a similarly-stressful situation, consider trying this mindfulness exercise.
Take a moment to embody an animal whose reaction you believe could serve you best.
Envision its traits — its posture, movements, and energy. What defense mechanisms might it employ in this situation?
Don’t hesitate to get a little silly with your comparison.
By consciously aligning your reaction with these attributes, you’re allowing yourself to better control responses that might not serve your present needs.
So, the next time your survival instinct comes knocking, ask yourself: What kind of animal should answer?