Wednesday Wisdom
Who has highjacked your limbic system?
When the limbic system, particularly the amygdala, is hijacked by fear and anxiety, often exacerbated by media, it can lead to an overwhelming emotional response that may not be proportional to the actual threat.
This phenomenon is known as an “amygdala hijack” and it occurs when the amygdala perceives a threat and triggers a fight-or-flight response before the cortical centers can fully assess the situation.
The limbic system, operates quickly and is driven by emotion and impulse. In contrast, the prefrontal cortex, which is responsible for logical analysis and decision-making, operates more slowly and methodically. The limbic system can trigger a rapid, emotional response before the prefrontal cortex has time to process the information and respond in a measured way.
This difference in processing speed is why people sometimes react emotionally before they have a chance to think things through. However, when both systems work together effectively, they can produce well-coordinated behaviour that is both emotionally and logically sound.
We all need to slow down and respond after thinking without reacting.
In the context of media, sensationalised or alarming news can provoke such a response, causing individuals to react impulsively out of fear or anxiety.
The constant exposure to negative news can keep the amygdala in a heightened state of alert, leading to chronic stress and anxiety.
This can affect one’s ability to think rationally and make balanced decisions.
To mitigate the effects of media-induced amygdala hijacks, it’s important to:
Limit exposure to distressing media content.
Engage in critical thinking when processing news, questioning the sources and intent behind the information.
Practice mindfulness and stress-reduction techniques to maintain a calm state of mind.
Seek out positive and uplifting content to balance the negative input from the media.
So how do we do all this contained within that list?
Let us take one at a time -
Limiting exposure to distressing media content is important for maintaining mental well-being.
Here are some strategies you can consider:
Set Boundaries: Decide in advance how much time you’ll spend on news and social media, and stick to it.
Curate Your Feed: Unfollow or mute accounts that frequently post upsetting content.
Use Filters: Many platforms allow you to set content warnings or filters to block distressing images or stories.
Turn Off Notifications: Disable news alerts on your smartphone to avoid constant interruptions.
Tech-Free Times: Establish periods during the day when you don’t use any devices.
Mindful Consumption: Be intentional about when and where you consume media. Choose times that won’t disrupt your peace of mind.
Engaging in critical thinking when processing news is crucial to discerning the reliability and intent behind the information.
Here are some steps to help you:
Recognize the Elements of a Claim: Understand the central point of the news piece and the evidence provided to support it.
Be Alert for Logical Fallacies: Identify any flaws in the argument that may indicate bias or manipulation.
Evaluate the Evidence: Consider the quality and relevance of the evidence presented.
Do Your Own Research: Cross-reference the information with other credible sources.
Engage in Metacognition: Reflect on your own thought process and why you may be inclined to accept or reject the information.
By applying these steps, you can better assess the credibility of news sources and the information they present, leading to more informed opinions and decisions. Remember, it’s not just about what the news says, but also about why it’s being said and who stands to benefit from it.
Practicing mindfulness and stress-reduction techniques can be very effective in maintaining a calm state of mind. Here are some methods you can try:
Mindfulness Meditation: Focus on your breath and observe your thoughts and sensations without judgment. This helps train your attention and achieve a mental state of calm.
Body Scan: Pay attention to different parts of your body in sequence, noting any sensations or tensions and gently releasing them.
Yoga: Combine physical postures, breathing exercises, and meditation to enhance mindfulness and relieve stress.
Guided Imagery: Visualise a peaceful scene or journey to help relax your mind and body.
Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, starting from your toes and working up to your head.
Mindful Breathing: Take deep, slow breaths, and focus on the feeling of air moving in and out of your lungs.
Daily Mindfulness: Incorporate mindfulness into daily activities, like eating or walking, by fully engaging with the present moment.
Remember, it’s about finding what works best for you and making it a regular part of your routine to reap the benefits of a calmer mind and reduced stress.
Seeking out positive and uplifting content is a great way to balance the negative input from the media.
Here are some ways to find such content:
Positive News Websites: Look for websites dedicated to sharing good news and positive stories.
Inspirational Blogs: Follow blogs that focus on personal growth, positivity, and inspiration.
Feel-Good Books: Read books that are known for their uplifting and positive messages.
Uplifting Podcasts: Listen to podcasts that focus on positive themes, personal success stories, or comedy.
Motivational Videos: Watch videos or channels on platforms like YouTube that are centered around motivation and positivity.
By actively seeking out and engaging with positive content, you can create a more balanced media diet and improve your overall outlook. Remember to be selective and choose sources that resonate with you and genuinely uplift your spirits.
It’s essential to be aware of how media can influence emotions and to take proactive steps to maintain mental well-being in the face of potential limbic system hijacks.
“In the absence of self-control, this primordial nature of the limbic brain often compels the mind to give in to evils of corruption.”