“This human tendency to look for outer causes for our moods is the greatest addiction on our planet.” –Richard Rudd
For depression levels: All
The headline in this morning’s paper blared, “Mock abduction exercise a success.” As I read the article over my tea and toast about the 10-agency exercise conducted yesterday to find a 14-year-old girl by the name of “Veronica Doe” who had been “kidnapped,” complete with eyewitnesses, neighborhood canvasses, and search dogs, I found tears coming to my eyes.
“8:04 a.m.: An Amber Alert has been sent out to local media,” reads the article’s dramatic timeline. “A backpack and sweater Doe left behind during the abduction are collected as evidence.” “9:13 a.m.: … [T]he community emergency response team and the search dog network are brought up to speed so they can start combing different areas in hopes of locating Doe.” “10:55 a.m.: Dogs are brought to the area. After being exposed to scent on shoe, the canine takes off down a park trail and locates Doe within seconds. Abductor is arrested. Doe is reunited with parents and taken in for medical examination.”
Why was I getting all teary-eyed and emotional? It was a mock kidnapping, for pity’s sake! The teen probably volunteered to play the role and had the time of her life. She was fine, her family was fine, and law enforcement agencies for miles around gained valuable experience in what to do if the real thing comes along.
Although I am not a neuroscientist, my educated guess is that reading about a girl being overpowered by an adult up to no good, ripped away from her family, and exposed to trauma triggered reactions in my primal or “reptilian” brain circuits of similar experiences in my own childhood. The reptilian brain isn’t rational when it comes to these things; it has embedded in its cells the conviction that undergoing certain types of experiences automatically means pain.
While my rational mind knew the kidnapping was staged, the feelings that came up in response to this mock kidnapping felt real. Tears came to my eyes, my heart rate sped up, and a ball of anxiety formed in the pit of my stomach. Emotionally, I felt vulnerable. If I had chosen to take these feelings seriously, such as telling myself the world is such a dangerous place, children aren’t safe, you can’t trust anybody, etc., then I could have initiated a downward spiral into depression.
Here’s the sequence of events that leads, oftentimes, to the start of a depressive episode or the exacerbation of a current one:
- Something happens that reminds me of something in my past.
- My reptilian brain thinks it’s a replay of the same situation, and it responds with chemical reactions that increase feelings of fear, anxiety, and dread.
- I tell a story about what has just happened that reinforces those negative reactions.
- Depression sets in or gets worse.
- I am incapacitated, unable to function.
You can see how such a reaction to a minor (or even a fake!) event can have real-world consequences. Perhaps you find yourself reacting with anger or distrust towards a loved one, refusing to try new things such as checking out a different career field, or isolating yourself because you assume you will always be alone and friendless. It’s been said, “All limitations are self-imposed” (attributed variously to Oliver Wendell Holmes and Ernest Holmes—take your pick). Realizing that your neurochemical reactions and the stories you tell yourself about them may be in response to situations that are, in reality, negligible can restore your power and allow you to make more positive decisions about what’s going on in your life.
The Weekend Stretch
This weekend, pay attention to a situation that triggers you in some way. It could be a “rude” waiter at a restaurant, a close call while driving, an item on the TV news, or a conversation with a friend. Write the answers to the following questions in your journal:
- Is what’s happening something that actually applies to me now, in the present? Or is it simply a reminder of something from my past?
- What stories am I telling myself about what happened or what was said?
- Do I really want to give away my power to this?
- What’s a different, more empowering way to look at this? (Consider that maybe, just maybe, what happened has absolutely nothing to do with you!)
- What resources or coping and communication skills do I have at my disposal to deal with this situation constructively?
To take this exercise further, print out these questions and carry them with you, responding to them whenever you get triggered.
Have an empowering weekend!
(c) 2011 by Patricia R. Henschen, M.A.