Humanism focuses on rational thinking, self-awareness, empathy, and human potential, which are effective principles for engaging the amygdala and managing emotional responses during change. The amygdala is responsible for processing emotions, especially fear and anxiety, and can become overactive when faced with uncertainty or perceived threats, such as during periods of change. By practicing self-awareness, empathy, and rational approaches grounded in humanism, you can soothe the amygdala and create a more balanced emotional state.
Develop Self-Awareness by Naming Your Emotions
Purpose: The amygdala is triggered by emotions like fear and anxiety, especially during change. By practicing self-awareness and consciously naming your emotions, you can help reduce the intensity of the amygdala's response and shift into a more rational, balanced mindset.
How to do it: Take a moment to reflect on your feelings as you navigate the change. Identify the specific emotions (e.g., fear, worry, uncertainty) and acknowledge them without judgment. Simply naming your emotions can create a sense of clarity and reduce the amygdala's overactivity.
Example:
Self-awareness practice: Say Aloud, “I feel anxious about the changes in my job. There’s fear because I don’t know what will happen next. I recognize that this anxiety is natural, but I don’t need to let it control my actions.”
Why it works: Naming your emotions engages the prefrontal cortex, which helps to regulate the amygdala. This shifts your brain’s focus from an automatic fear response to a more thoughtful, rational approach.
Practice Rational Thinking to Reframe Fears
Purpose: Humanism emphasizes the importance of rational thinking. The amygdala can misinterpret changes as threats, but using rational thought to reframe fears can help calm this emotional center.
How to do it: When fear arises, consciously challenge and reframe it with logical reasoning. Ask yourself what evidence supports the fear and how likely the worst-case scenarios are. This process helps engage the rational parts of the brain to reduce the amygdala’s stress response.
Example:
Reframing fear: Say Aloud: “I’m afraid I won’t succeed in this new role, but I have succeeded in the past with new challenges. There’s no evidence that I can’t handle this situation. I’ve prepared well and can ask for help if needed.”
Why it works: Rational thinking shifts the brain from reactive emotions (amygdala) to logical reasoning (prefrontal cortex), reducing the amygdala’s response to perceived threats.
Create a Plan and Focus on Small, Actionable Steps
Purpose: The amygdala is activated by uncertainty, but humanism promotes taking responsibility and control over your actions. Creating a clear, actionable plan reduces uncertainty and gives the brain a sense of direction, helping to calm the amygdala.
How to do it: Break down the change you’re experiencing into smaller, manageable steps. Focus on what you can control rather than on the entire situation at once. This strategy helps your brain feel more secure and focused, reducing stress.
Example:
Actionable steps: Say Aloud or Think: “Instead of worrying about how I’ll manage this entire project, I’ll focus on what I can accomplish today. My first step is to organize my tasks and prioritize them. Tomorrow, I’ll focus on completing the first task on my list.”
Why it works: Creating a step-by-step plan reduces overwhelm and uncertainty, calming the amygdala by giving your brain a clear, achievable focus.
Engage in Mindful Reflection and Breathing
Purpose: The amygdala reacts strongly to stress, but mindful reflection and deep breathing help regulate the nervous system and soothe emotional responses. Humanism encourages mindfulness and awareness, which can bring calm to the mind.
How to do it: Spend a few minutes each day practicing mindful reflection. Focus on your breath and bring your attention to the present moment. This practice calms the amygdala by signaling that you are safe and can reduce change-related anxiety.
Example:
Mindful breathing: Sit quietly and focus on your breath. Inhale for four seconds, hold for four and exhale for four. As you breathe, remind yourself that you are present and capable of handling whatever comes your way.
Why it works: Mindful breathing activates the parasympathetic nervous system, which reduces the amygdala’s stress response and promotes emotional balance.
Cultivate Empathy and Compassion for Yourself
Purpose: The amygdala can be overactive during times of self-criticism and fear of failure. Empathy, particularly self-compassion, can help regulate the amygdala and promote emotional resilience.
How to do it: When struggling with change, practice self-compassion by acknowledging that change is difficult for everyone. Speak kindly to yourself and treat yourself with the same understanding you would offer a friend in a similar situation.
Example:
Self-compassion practice: Say Aloud, “I’m feeling overwhelmed by this change, and that’s okay. It’s natural to feel stressed during transitions. I’ll give myself time to adjust and remember that I’m doing my best.”
Why it works: Empathy and self-compassion activate brain areas related to emotional regulation and reduce the amygdala’s tendency to react with fear, helping you manage change with greater resilience.
End with Gratitude and Focus on Positive Outcomes
Purpose: Gratitude helps shift the brain’s focus from fear and stress to appreciation, reducing the amygdala’s reactivity. Humanism encourages focusing on the positive aspects of life and embracing growth opportunities.
How to do it: Conclude your self-reflection or journaling practice by identifying things you are grateful for, even in the midst of change. This shifts your emotional focus from stress to positivity, calming the amygdala.
Example:
Gratitude practice: Say Aloud, "I am grateful for the support from friends and colleagues. I appreciate the growth opportunity that this change brings into my life.”
Why it works: Gratitude activates the brain’s reward system and helps regulate emotional responses, shifting focus from fear to appreciation and reducing the amygdala’s stress response.
Mindful Reflection and Action Plan for Managing Change (Example for Changes at Work)
Step | Instructions | Words in Action |
|---|---|---|
Develop Self-Awareness | Find time in your day to reflect on changes to your work when you become anxious and begin to dialogue with yourself. | “I feel anxious about the upcoming changes at work. I recognize that this is normal, but I will not let anxiety control my actions.” |
Reframe Fear with Rational Thinking | Remind yourself of situations in which you've successfully adapted to challenges in the past. | “I’m afraid I won’t adapt quickly, but I have adapted to new situations before. I’ve handled similar challenges and have the skills and support to do it again.” |
Create a Plan with Small, Actionable Steps | Think of at least two steps that you can do right way to create the momentum for change. Create a dialog with yourself to internalize and verbalize the steps for clarity and confirmation. | Step 1: “I’ll begin by organizing my workload for the next week.” Step 2: “Tomorrow, I’ll focus on completing one task at a time rather than worrying about the whole project.” |
Engage in Mindful Breathing | Spend five minutes breathing deeply, focusing on each breath. Create a dialog with yourself to internalize and verbalize the steps for clarity and confirmation. | "With each inhale, I invite calm. With each exhale, I release tension.” |
Cultivate Self-Compassion | Remind yourself of your humanity. Create a dialog with yourself to internalize and verbalize the steps for clarity and confirmation. | “This is a challenging time, but I’m doing my best. It’s okay to feel uncertain, and I trust myself to find a way through.” |
End with Gratitude | Conclude your self-reflection or journaling practice by identifying things you are grateful for, even in change. Create a dialog with yourself to internalize and verbalize the steps for clarity and confirmation. | “I’m grateful for my ability to adapt and the opportunity to grow through this experience. I appreciate the support I have from those around me.” |
By integrating humanism into your approach to managing change, you can engage the amygdala to reduce fear and anxiety while fostering emotional balance and resilience. Practicing self-awareness, rational thinking, actionable planning, mindfulness, empathy
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