# Understanding the Brain's Response to Perceived Danger
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Chapter 1: The Modern Fear Factor
Feeling anxious in today’s world is a common experience. After enduring extended lockdowns, the reopening of America brings mixed emotions, especially with the return of children to school, rapid vaccine rollouts, crowded flights, and social gatherings. All these changes evoke a sense of cold dread. The recent protests reflect a shift from the isolation of quarantine to a pressing need for systemic change, and the accompanying tumult feels inevitable. As a white woman, I appreciate this national awakening but also fear the potential for escalation. For many people of color, this constant state of fear is nothing new; it's a part of their daily reality.
For many years, researchers have described the brain's stress response as a built-in alarm system. When a threat is detected, it triggers an increase in cortisol, accelerates the heart rate, and redirects blood flow from internal organs to muscles, preparing the body for fight or flight. However, contemporary theories suggest that this stress response isn’t merely activated but is perpetually on standby. The prefrontal cortex, responsible for advanced cognitive functions like problem-solving and decision-making, acts as a regulator, keeping the stress response subdued but primed for rapid deployment.
What ultimately prompts the brain to unleash this stress response isn’t necessarily an immediate danger, but the "uncertainty of safety," which can arise even in the absence of real threats. This revelation is profound: rather than being triggered solely by stressors, our brains can react defensively whenever they fail to recognize familiar signals that indicate safety. Dr. Bart Verkuil, a psychologist from Leiden University in the Netherlands, explains, “Our default state is one where we tend toward caution. We only suppress our stress response when we distinctly sense safety.”
Thus, if you find it challenging to relax these days, it's not your fault. Dr. Melanie Greenberg, a clinical psychologist based in the Bay Area and author of The Stress-Proof Brain, emphasizes that the brain's primary objective is survival, not happiness. It strives to anticipate future events to ensure your safety, and uncertainty can be overwhelming.
To feel safe, the prefrontal cortex requires several assurances: a reliable social network, trust in society, good physical health, a sense of control, and access to nature—elements largely absent in 2020. Dr. Verkuil notes, “The world has grown increasingly unpredictable, and the resources that foster a sense of safety are dwindling.” Many of us are unable to embrace loved ones, visit healthcare providers, or enjoy outdoor spaces. Consequently, we are left feeling more vigilant, anxious, and unsettled. For BIPOC communities, this year has intensified existing threats, including systemic racism, health disparities, and fears of violence.
Understanding Your Stress Response
You may not even recognize that this absence of safety has triggered your body’s stress response. While it's easy to identify anxiety stemming from specific events, such as a high-stakes presentation, the current news cycle can elicit stress in subtler forms—fatigue, irritability, or mood swings. The unfortunate reality is that you cannot simply will away the pandemic, societal injustices, or political turmoil. The silver lining? Dr. Verkuil assures us that while you may experience heightened stress without understanding its source, there are conscious strategies to restore your sense of safety.
Safety-Enhancing Strategies
Many of the suggestions for enhancing feelings of safety may resemble traditional stress-relief techniques because they aim to persuade the prefrontal cortex to moderate the stress response. Dr. Verkuil explains, “This perspective offers a fresh interpretation of existing data, yet the data itself remains unchanged.”
- Cultivate Connection
Seeing familiar faces as potential threats can be unsettling. Throughout history, safety often stemmed from belonging to a community. Dr. Greenberg highlights that “safety was found within the tribe—being alone could mean becoming prey.” The pandemic has conditioned us to perceive others as potential carriers of infection, which exacerbates anxiety. To restore feelings of safety, maintaining connections with loved ones (even virtually) is crucial. Participating in socially distanced community activities or practicing loving-kindness meditation can also foster a sense of unity and safety.
- Engage in Mindfulness
The surge in meditation app usage during recent months highlights its effectiveness in alleviating stress. Mindfulness practices can anchor you in the present, allowing you to recognize that you are safe in the current moment. “Mindfulness helps you realize you don’t need a stress response right now,” Dr. Verkuil explains.
- Exercise Control Over Your Environment
Research on workplace safety post-terrorism illustrates that familiarizing oneself with safety procedures can enhance feelings of security. By taking proactive measures (like wearing masks and practicing hygiene), you can help your brain perceive the world as less threatening.
- Act to Shape the Future
Perceived unsafety can stem from distorted information or an environment that impedes sensory perception. The current wave of political misinformation can heighten feelings of insecurity. Taking action—whether through civic engagement or supporting local businesses—can foster hope and a sense of control over the future.
In the first video, "You Don't FEEL Safe & OK But You ARE Safe & OK," the speaker discusses how to recognize and combat feelings of insecurity.
The second video, "The Danger or Threat Exists in Your Brain, not in Your Body," explores how our perceptions shape our sense of safety and security.