When we get triggered, our thinking can become very rigid. It’s like our brain latches onto the idea that the situation can only mean one thing, and there’s no room for any other interpretation. This rigidity can make us feel stuck and overwhelmed. So, what can we do about it?

The AIP Model and Our Cognitive Functioning

I want to introduce a concept called the Adaptive Information Processing (AIP) model, which some of you might be familiar with from EMDR therapy. The basic idea is that our brains have the capacity to adapt new information into our existing framework, but when our emotions are heightened due to a trigger, our cognitive functioning decreases. This makes it harder to adapt new information.

Building Awareness

The first step is to build awareness. When we’re triggered, we often don’t notice that our thinking has become rigid. The part of our brain that should be open to new information and learning goes offline. Instead, we get stuck in a specific way of thinking. For example, in an argument with a loved one, even if what they’re saying makes logical sense, we might not hear them because we’re in a fight-or-flight mode. This rigid thought pattern is a sign that our brain has gone offline.

Hyper Arousal and Hypo Arousal

When triggered, we can find ourselves in two different states:

1. Hyper Arousal: This is when our emotional energy is too intense. We perceive everything around us as dangerous. For instance, I remember a time when my husband came home from work, and I immediately assumed he was mad at me, creating a whole story in my head. This was just my fight-or-flight response kicking in, not reality.
2. Hypo Arousal: This is when all our energy drops, and we enter a freeze state. We start to see everything as hopeless, thinking thoughts like, “Nobody cares about me,” or “I’m worthless.” This can also create rigid thinking, making it hard to see any possibility for change.

Bringing Yourself to a Middle Ground

To handle these states, it’s important to know where you’re at. Are you in hyper arousal or hypo arousal? Recognizing this helps you bring yourself back to a middle ground. Techniques like self-soothing, grounding, and deep breathing can help reduce the intensity of your emotional energy.

Embracing Radical Openness

Once you’re back to a reasonable emotional state, it’s time to practice radical openness. This means acknowledging that you don’t know it all and being open to new ideas and perspectives. When you’re triggered, it’s crucial to remind yourself that you’re not a closed-minded person. By accepting that you don’t have all the answers, you open yourself up to new ways of thinking.

Challenging Rigid Thoughts

To challenge rigid thoughts, ask yourself if there could be other explanations for the situation. For example, if you think “people suck” because you’ve had bad experiences, consider whether you might be generalizing. Maybe you see people at their worst due to your job, and perhaps you’re not noticing the good around you.

Applying Radical Openness to Yourself

Radical openness isn’t just for our views on the world but also towards ourselves. Many of us are much more critical of ourselves than others. If you think thoughts like “I’m not important” or “I’m broken,” consider if there might be other explanations for why someone acted a certain way towards you. Maybe they had other reasons that had nothing to do with you.

Practical Example: First Responders

Let’s take first responders as an example. They often feel that “people are horrible” due to their challenging job. When they become triggered, it’s hard to challenge this thought. Radical openness would involve recognizing that this rigid thought isn’t always true. Maybe they see people at their worst, but that doesn’t mean all people are bad.

Overcoming Overgeneralizations

When triggered, our brain makes overgeneralizations about ourselves, others, and the world. Radical openness involves questioning these generalizations. For instance, feeling worthless in a moment doesn’t mean you’re always worthless.

The Importance of Radical Openness

Radical openness helps us realize that what feels true in the moment isn’t necessarily true all the time. It’s about being open to the possibility that our rigid thoughts might not be entirely accurate. This mindset allows us to learn and grow, fostering a healthier perspective on ourselves and the world.

Final Thoughts

I want to leave you with a thought from a YouTuber I like: “Keep an open mind, but not so open that your brain falls out.” It’s essential to stay open to new information and ideas while also being discerning.

Thanks for joining us today! Stay tuned for more videos, and remember, embracing radical openness can transform the way you handle triggers and rigid thinking. See you next time!