The fear mechanism: how to wean the brain from fear

How the fear mechanism works

Imagine seeing a stray dog running towards you. At this moment, the picture of the dog, the sound of its running and other sensory information through the thalamus and cerebral cortex is transmitted to the almond-shaped Emotional Learning: Fear and loathing in the amygdala body - the emotional center of the brain.

It is a paired structure deep in the brain, consisting of several nuclei. Two Damage to the Lateral and Central, but Not Other, Amygdaloid Nuclei Prevents the Acquisition of Auditory Fear Conditioning are responsible for fear: lateral and central. The lateral nucleus acts as a receiver: it receives information from other structures. And the central one is like a transmitter: it sends commands what to do next.

Your amygdala decides that a running dog is dangerous and sends messages to other brain structures:

Hypothalamus. It causes the adrenal glands to release the hormones adrenaline and norepinephrine into the bloodstream, due to which your body prepares for flight or fight: sweat comes out, pupils dilate, breathing quickens, blood rushes to the brain and muscles, digestion slows down.
Near-water gray matter. Because of him, you freeze in place, like a deer in the headlights. It would seem that the reaction is stupid: it would be better to look for a stone or a stick to drive the dog away. But your brain doesn't think so. Millions of years of evolution tell him that freezing is a profitable strategy. After all, then the predator can pass by, and you do not have to waste energy on escape, risking being someone's lunch.
Paraventricular nucleus of the hypothalamus. This structure gives the order for the secretion of cortisol, the stress hormone. It conserves energy to help you survive in a dangerous situation. In addition, cortisol allows the amygdala to unfold in full: since the situation is dangerous, you need to respond to any frightening stimuli, and in this the amygdala is the master.

Let's say the dog really turned out to be dangerous, barking or biting you. In the amygdala, there is a strong connection between the image of the animal and the pain of the bite. Now the sight of a dog running at you will cause fear, even if it is a friendly neighbor dog. Moreover, each new episode of fear caused by a dog will strengthen the neural connections in the amygdala and hippocampus, and with them your fear of human four-legged friends.

But this does not mean that you will panic at the sight of a dog for the rest of your days. Through neuroplasticity - the ability of the brain to anchor and loosen connections between neurons - you can get rid of fear.

How to beat fear

Retrain your brain with action

As we said above, the central nucleus of the amygdala is actively involved in the creation of fear by The amygdala: it connects safe stimuli with supposedly dangerous ones and sends signals to other brain structures. Because of the work of this core, the neighbor's dog, which has never bitten you, makes your heart beat faster and your palms sweat.

In his book The Taming of the Amygdala, John Arden says that the central nucleus can defeat another part of the amygdala - the supporting nucleus of the marginal strip. To activate it, you need to take specific actions, such as petting your neighbor's dog.

In addition, the action also activates the prefrontal cortex. And then the following happens: the signals continue to enter the lateral nucleus of the amygdala, but the active prefrontal cortex suppresses the Stimulation of the medial prefrontal cortex decreases the responsiveness of the central amygdala output neurons. connection between the lateral and central nuclei. As a result, no commands come out of the central core - no fear arises.

If you want to get rid of fear, go towards it.

If you want to overcome your fear of dogs - get your own or play with a friend's dog. The prefrontal cortex will assess the situation and prevent the amygdala from expressing fear. As a result, the image of the dog will lose the label "danger" and you will stop trembling at its sight.

But how long you have to play with someone else's dog and whether fear will return if you suddenly see a stray dog depends on how long you were afraid.

Do it soon

The faster you take a step towards your fears, the better. Each episode of fear anchors neural connections in the amygdala, making it increasingly difficult for you to overcome it.

The ideal time to deal with fear is the first week after fixing it. Scientists at McGill University have figured out A single standard for memory: the case for reconsolidation. that forgetting fear is associated with receptors in CP-AMPAR in neurons of the lateral amygdala.

On the first day after the formation of a new fear, the number of these receptors increases, and then, within a week, returns to the previous number. After that, fear is firmly entrenched, it becomes more difficult to deal with it.

In an experiment on mice, scientists have identified an ideal scheme for combating fear: on the first day after it is fixed, you need to see the frightening stimulus again, and then work to wean you from fear. For example, first you watch a video with an angry dog, and after half an hour you pet the good neighbor's dog.

Video will activate fear and provide plasticity of neurons, and playing with the dog will help get rid of the fear. However, this scheme only works in the first week, until the CP-AMPAR receptors have returned to their previous level. If you “delay” your work with fear, it will be much more difficult to get rid of it completely.

To prevent the fear from taking hold, try to overcome it as quickly as possible.

Activate the prefrontal cortex

Since the prefrontal cortex can suppress the overworking of the amygdala, activating it will help Dorsolateral Prefrontal Cortex Activation During Emotional Anticipation and Neuropsychological Performance in Posttraumatic Stress Disorder to combat fear and anxiety.

There are two proven ways to "turn on" this part of the brain:

Workout. Exercise increases Acute effects of physical exercise on prefrontal cortex activity in older adults: a functional near-infrared spectroscopy study of prefrontal cortex activity.
Meditate. Meditation enhances Acute effects of physical exercise on prefrontal cortex activity in older adults: a functional near-infrared spectroscopy study. the amount of gray matter in the prefrontal cortex and reduces Mindfulness meditation training changes brain structure in eight weeks in the amygdala. This is why Buddhist monks are so calm: after years of practice, their amygdala has shrunk and is no longer intimidated by everything. However, a one-time meditation will not help: for structural changes in the brain, you will have to meditate for at least eight weeks for 40 minutes a day.

Remember, meditation and sports will help you combat anxiety, but they will not relieve you of pre-existing fears. This can only be done by deliberately putting yourself in a similar stressful situation that will end happily.