5 brain hacks that can alleviate stress, according to a biopsychologist
Stress triggers our amygdala, which is our fear center. Here’s how to combat those feelings.
In his first inaugural address, Franklin D. Roosevelt famously said, “The only thing we have to fear is fear itself.” While he was trying to convey that fear can hold you back from accomplishing great things, the state of fear arousal shouldn’t be feared. In fact, it can be your ally, says biopsychologist Mary Poffenroth, author of Brave New You: Strategies, Tools, and Neurohacks to Live More Courageously Every Day.
“Being afraid is not a moral failing,” Poffenroth says. “It’s not something to consider as weakness. It is just how our bodies work. There’s the famous quote that says, ‘Feel the fear and do it anyway.’ Individuals who are alive right now come from a long line of humans who were afraid yet made the right choices to survive.”
When people think about fear, Poffenroth says, most tend to substitute the word stress. Biologically, stress triggers our amygdala, which is our fear center. The area of the brain that oversees innovation, decision-making, and thought processing is the prefrontal cortex. The two work in tandem with one another.
“When we are in a fear state, or under stress, our prefrontal cortex goes offline and doesn’t work properly,” she says. “If we want to be creative, find new solutions, and innovate, we have to deal with our fear arousal response. Survival depends on both playing things safe, but also not playing them safe. It’s a constant balance.”
In cases of real danger, it’s important to let the amygdala take over. However, everyday stressors, like public speaking or looming deadlines, can unnecessarily trip our fear response. Poffenroth says there are tools we can use in the moment that will override the biology and psychology of our bodies’ natural instinct to keep us safe and protected.
Name It
The first step for diffusing your fear response is to use what Poffenroth calls the RAIN method, which stands for recognize, assign, identify, and navigate.” Recognize the physical aspects you experience when you enter a state of fear arousal, such as an increased heart rate or clenched jaw.
Then, assign a name to the emotion. “Choose one word that’s not stress that describes what you’re feeling in the moment,” she says. “That could be panic, overwhelm, or dread. Once you remove the big bucket of ‘stress’ and pinpoint exactly that thing that you’re feeling, you can better deal with it.”
Next, identify where the fear is coming from. Poffenroth says fear normally has one of two sources: a feeling of being not enough or a loss of control. Look for your trigger. By investigating the root of the feeling, you can derail its discomfort. Finally, navigate the fear by using a “neurohack” that helps you shift back to your prefrontal cortex.
Tap Into Aroma
Poffenroth says there are several hacks you can use to move your brain out of its fear center. The first is tapping into the brain’s quick response to a smell. For example, before Poffenroth goes on stage for a speech or presentation, she rubs a small amount of tea tree essential oil under her nose.
“This burst of a strong scent helps to deregulate the amygdala so you can step back more into a courageous space,” she says. “Peppermint works great as well. Anything that’s pungent and strong will jolt your brain out of what I call a ‘fear spiral.’”
Use the Power of Touch
Another trick to reducing fear is to stimulate your vagus nerve, which starts in the brain and extends to the abdomen. It becomes activated when your brain is analyzing whether or not it’s in danger. Vagus nerve stimulation can decrease anxiety and stress, says Poffenroth.
One method is what she calls “pinch the valley,” which is also known as the Hegu meridian. If you’re right-handed, form an L shape with your left hand using your thumb and forefinger. If you’re left-handed, do the opposite. Then start to gently massage where the bones come together, below the webbing toward the base of your thumb.
“You will begin to activate the vagus nerve and return a sense of calm,” Poffenroth says. “You’ll decrease that fear arousal that your amygdala is kicking up, and you’ll almost feel your prefrontal cortex start coming back online. This is one of my favorites because no one knows you’re doing it; you’re just holding onto your hand.”
Try Convergent and Divergent Eye Movements
You can also activate the vagus nerve through strategic eye movements. Take a pen or your finger and hold it in front of your eyes, resting it on the tip of your nose. Focus your eyes on it, which will blur your vision. Now slowly move the pen or finger away from your nose, keeping your gaze focused on it until your arm is completely outstretched. Next, slowly bring your pen or finger back to your nose, continuing to focus on it. Repeat until you feel your stress dissipate.
“By doing this movement a few times when you are in the throes of a fear arousal response, you can signal to your body that all is well and you are safe,” Poffenroth says.
Chill Out (Literally)
Cold can also stimulate your vagus nerve. Poffenroth recommends holding your breath and splashing cold water on your face, if possible. Other cold options include taking an ice bath or cold shower or jumping into the ocean or a lake. Or simply step outside if it’s winter.
“This neurohack is part of our dive reflex, a complex physiologic reaction thought to have evolved as a way for mammals to conserve oxygen, slow down the heart rate, and protect vital organs,” she says.
By understanding how your brain works, you can move yourself out of your natural fear response and back into a space where you can think and act intentionally.
“When you’re in a space where you’re so overwhelmed or you’re distraught, it’s really hard to come back from that,” Poffenroth says. “But when you play around with different neurohacks when life is not at a [level] 10, you will be able to more quickly return to that space of making good decisions.”
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