Additionally, the amygdala
and its supportive systems
rarely distinguish between
a threat that is happening
to you and a threat that is
happening to someone else
while it’s viewed on the news
or in a movie, or is told to you
by another. The mind/body/
emotions respond as if the
threat is happening to you,
right now.
To make matters more
complicated, if you happen
to be one of the many highly
sensitive individuals (not
just those on the autistic
spectrum), your amygdala is
hyper-vigilant. And if you are a
worrier, then every additional
worry-thought after the original
trigger keeps your amygdala
continuously responding.
The amygdala’s response is
designed to be temporary, not
to keep the system on high
28 | Eydis Magazine
alert 24/7. Since the amygdala
response actually lasts only
90 seconds, anything longer
is due to the amygdala
being repeatedly triggered
by either the continuation
of the real danger or by the
mind’s continued focus on the
perceived danger (actually a
worry-thought).
Here are some ways to keep
your amygdala response to the
more manageable 90 seconds:
PHYSICALLY
Focusing on your breath
provides mindfulness, and
also acts as a reboot for your
physiologic system. Watch the
movement of your chest and
abdomen: observe without
controlling, or strive for longer,
but not deeper, breaths.
Observe your body for
tension and anxiety. Drop
your shoulders away from
your ears to open your
lungs for a more complete
breath. Practice progressive
relaxation techniques.
Exercise is a great destress
technique, but if it is
unavailable change your
position to move your body,
and also to change the visual
scene that has your attention.
Participate in sensory
experiences, i.e. sip hot tea,
take a bath, listen to preferred
(and preferably calming)
music, or pet an animal. As you
do these activities immerse
yourself in all the sensations
that are involved (temperature,
flavor, sounds, textures, etc).
Practice “tapping.” Use
your fingertips to gently tap
your collarbone; or tap the
side of your hand on your
opposite palm.