When Our Brain Goes Into Lockdown: Noticing and Healing

Imagine your brain as a sophisticated office building. The ground floor is your survival center (amygdala) - it handles emergencies and keeps you safe. The top floor is your executive suite (prefrontal cortex) - where all your planning, thinking, and problem-solving happens.

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What's Happening Right Now

When we're overwhelmed with worry and fear:

• It's like pulling the fire alarm in that building
• Everyone evacuates the executive suite (PFC goes offline)
• All resources rush to the ground floor (amygdala takes over)
• The elevator between floors jams (connection breaks down)

Think of it this way: You can't plan a budget meeting during a fire alarm. Similarly, you can't access your best thinking when your brain is in survival mode.

The Power of Noticing

Noticing is like having a wise security guard who can:

• Recognize when it's a false alarm
• Keep the evacuation orderly
• Maintain communication between floors
• Begin restoring normal operations

Practical Examples:

1. The Teapot Effect When a teapot is about to boil over, noticing the rising steam early lets you adjust the heat. Ignore it, and you've got a mess. Your stress response works the same way - catching it early gives you options.
2. The Traffic Light

• Red Light = Full activation (amygdala in charge)
• Yellow Light = Noticing (becoming aware)
• Green Light = Response choice (PFC engaged)

Just like stopping at yellow is easier than slamming brakes at red, noticing tension early gives you more choices.

3. The Spotify Pause Think of your thoughts like a playlist on repeat. Noticing is hitting pause - not to change the song immediately, but to recognize what's playing. This brief pause weakens the grip of the stress response.

Starting Small: Micro-Moments of Noticing

1. Physical Anchors

• Notice your feet on the floor
• Feel your breath moving
• Register the temperature of your hands

2. Environmental Cues

• Use daily activities (making tea, washing hands)
• Set gentle phone reminders
• Place sticky notes in key spots

3. Body Signals

• Tight shoulders
• Clenched jaw
• Shallow breathing

Why "Lightening Up" Helps

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When we're gripped by worry:

• It's like trying to drive with the parking brake on
• We're using energy but going nowhere
• The engine (brain) overheats
• Everything feels harder

Lightening up:

• Releases the brake
• Allows movement
• Cools the system
• Creates space for solutions

Building the Connection

Each time you notice without immediately reacting:

• You're strengthening the elevator between floors
• Creating new neural pathways
• Building response flexibility
• Increasing your resource access

Remember: You're not ignoring real concerns - you're creating the conditions that allow you to handle them better.

Practice Suggestions

1. The 3-Breath Reset

• First breath: Notice physical sensations
• Second breath: Name one emotion
• Third breath: Choose your next step

2. The STOP Practice

• S - Stop what you're doing
• T - Take a breath
• O - Observe body and mind
• P - Proceed mindfully

3. The Weather Report Check in with yourself like a weather observer:

• Notice conditions without trying to change them
• Report rather than react
• Remember all weather passes

Key Takeaway

You can't problem-solve effectively from a place of overwhelm. Noticing is your path back to your resources. It's not about dismissing concerns - it's about accessing your best capabilities to handle them.