How to Train Your Amygdala

I recently trotted my two granddaughters off to the discount theater to see How to Train Your Dragon 2. It was a hot, Saturday afternoon and the place was packed. In order to sit together we were forced to take a front row seat.  One thing about this vantage point is you feel like you’re rubbing noses with the screen (which, if I had sneezed, I would’ve been.) But it was great fun. 

Having grandchildren (or children) gives you the opportunity to repeat the fun stuff you enjoyed as a kid without having other people judge you for spending the afternoon playing with Play Doh or watching an animated picture. 

I admit it, dragons intrigue me. I’m not sure why. I’m a big fan of Harry Potter movies and mystical stories. Dragons are generally portrayed as villains, but in How to Train Your Dragon 1 and 2 we see humans and dragons working together.  Of course there is a lot of prejudice to overcome, but it finally happens. I apologize if this was a spoiler for any of you, but most Hollywood plots are pretty predictable and secondary to the spectacle and munching of popcorn.

I didn’t think too much about the movie and any underlying messages at first, but then I received an assignment to write an article on meditation for Beauty Link magazine (I’ll post a link when the article comes out.) I’m Buddhist and I chant the words Nam Myoho Renge Kyo every morning and evening. Occasionally I meditate as well, but I have to admit my knowledge on the effects of meditation (or chanting) and the brain is minimal.

Imagine my surprise to learn that meditation and other calming techniques can increase your happy serotonin supply, decrease the nasty cortisol levels, lower your blood pressure and even assist your healing power on a cellular level. Another thing I learned is when we get a jolt of anger, frustration, annoyance etc. a message is sent to the amygdala, a walnut-sized part of our brain that is responsible for our flight or fright response. If left unchecked, our fear-response is activated. 

Our reactions may vary a little depending on our personality, but it is rarely a good scenario. We might feel the urge to fight, take flight, yell, hold our breath, climb a tree, or any number of fear-based reactions. When the danger is real this could be a good thing for self preservation. But most of the time the anger or stress is more an annoyance (rush hour traffic, an approaching deadline, a demanding boss) than a real, life-threatening event.

The good news is there is a 30-second delay from the time the response is noticed before the amygdala yells, “suppress the serotonin and release the cortisol!” It’s like turning off all the water faucets and then igniting an internal fire. Fortunately during this 30 seconds you can take deep breaths and practice a mini-meditation, chant, or practice another relaxation technique to  help restore order to your system. 

Of course this little scenario made me think each dramatic event in our lives gives us the opportunity to be a hero. In most cases we can be kind to our system and psyche and cool our internal flames before it becomes a massive wild fire that torments our bodies and any innocent bystanders.  In the rare cases where we need our fear to protect ourselves and the world, we can let it kick in, jump on our dragon (and I think Amygdala is a good name for a dragon) and we can take up the good fight.

Both scenarios have a place in our lives. But I think it’s safe to say that our “call to arms” is not as necessary as our amygdala would have us believe.

During my post-movie discussion with my granddaughters I asked six-year-old Rosannah what her favorite part of the movie was. She liked the part when the kids and dragons fought the bad guys and won. Briannah, age 5, preferred the beginning of the movie when everything was calm and pleasant. My favorite part was when the heroes had to ride the only dragons that were available – the baby dragons. Unlike the adult flying lizards who followed the directive of the alpha beast – the baby dragons didn’t listen to anyone. And somehow I found that very refreshing.

We can do the same.  We are the alphas of our own minds. We can fly off the handle when we are in grave danger, or we can save our energy, relax by the pool, and live to save the world another day.

Living in the Moment: 4 Ways to be More Mindful Everyday

This week's words of wisdom come in the form of a guest post by Nettie Gray. I hope you enjoy it.






Have you ever felt so worried about the future that you no longer find happiness in today?

You’re too bent trying to solve issues that are yet to arise.

There’s nothing wrong being considerate about what lies ahead, but to let ourselves be consumed by things that are yet to happen is harmful. It only makes the future more terrifying.

Practicing mindfulness means paying attention to the present moment. Doing this helps alleviate stress, promote happiness and positivity.

Let us talk about few ways how you can be more mindful each day.

Focus on routinary activities.
Has typical daily activities such as taking a shower, brushing your teeth or washing dishes ever appeared interesting to you?

If you strive to be more mindful, then these things can turn out enjoyable too.

Brush your teeth in front of the mirror and observe the stroke of the brush every time you push your arms up and down, then sideways. Listen to the sound of the brush against your teeth.

When taking a shower, meanwhile, feel the first drops of water falling on your skin. Listen as well to its sound. Indulge in the sweet smell of your shampoo and soap. Play with soap suds forming on your skin while you’re gently scrubbing.

Observe the plates and glasses you’re washing and take delight seeing it looking like new again. Enjoy the clean scent afterward.

Be mindful when waiting.
You arrive at a fastfood chain and notice the long queue.

In the fast-paced world we’re living in, waiting is somewhat a luxury. Being stuck in one place for a long period can easily annoy or piss off a person. But truth is, it depends how you look into the situation. You have a choice whether to let it get on your nerves, or use the opportunity instead to bring peace into your mind.

Will you tap your foot on the floor, look into your watch every time, cross your arms and frown to everyone whose eyes meet yours? Or will you be mindful of your reaction when the line moves forward or when you check your phone or talk to the stranger next to you?

Learn to accept.
Stop being a worrier. If you will focus your mind to the present then the future is likely to turn out good for you. Our actions work in a domino effect.

Think about what’s making you worry.

Is it because your salary today isn't enough to raise your own family in the future? Don’t you think by the time you settle down, then your career experience must have improved a lot, and hence your income might have already increased as well?

Accept the situation you’re in right now. Many others are probably enduring a tougher circumstance. Yours cannot be the worst.

Be extra considerate and patient when commuting.
You’ve hit the rush hour yet again.

There you are, standing in a bus exhausted from work, jealous of those comfortably sitting, reading a book or taking a nap, trying hard not to feel annoyed by those talking too loud or getting off the bus hitting your shoulders or stepping on your feet.

And you say to yourself, “Thought I could start to write my papers within an hour, and turn it in earlier.”

Like being stuck in a long queue, commuting also tests your patience. Resist the urge to unleash rage or scream out loud. Be mindful of your reactions. Think of the possible consequences first before doing anything.


Author Bio:
Nettie Gray finds dishwashing relaxing. After working on the household chore, she feels as though her mind had been as well cleared.