In order to regulate emotions, we need to exercise the anterior cingulate cortex (ACC) part of the brain.
The ACC is involved in emotion regulation, solving emotional and cognitive conflicts (for example, when you feel torn about what to feel or think), and detects performance errors.
After someone goes through a traumatic event, the ACC becomes less active, which makes it more difficult to regulate strong emotions. It also thinks differently about challenges and making decisions.
Cognitive and behavioral (CBT) exercises that can help rebuild the ACC
- Reduce cytokines
- Cytokines are proteins that increase inflammation in the brain and body. When we feel stressed, they increase, which can add to feeling lethargic and depressed.
- Cytokines have been linked to reduced activity in the ACC and might contribute to several mental health issues.
- Reduce cytokines by:
- Eating more grains, olive oil, fish, green tea, and nuts.
- Omega-3s
- Hydrotherapy
- Regular exercise
- Don’t smoke
- Practice effortful control
- Do puzzles, games, and activities that require effort and focus. This effort and focus is called “effortful control.”
- Doing these activities increase the activation of the ACC and improves self-regulation.
- Example of activities:
- Checkers
- Chess
- Puzzles
- Crossword puzzles
- Riddles
- Problem-solving games, like murder mystery.
- Mantra meditation
- A mantra is a word or phrase that you choose (and it works for you) and you repeat it to yourself while meditating.
- Practice this exercise by choosing a mantra and repeat it to yourself out loud (in a calm voice) for about one minute.
- Mantra examples:
- “I release my anxious thoughts and they have no power over me.”
- “I am calm.”
- “My thoughts are mine to choose; I choose peace.”
- “I am strong.”
- “I have what it takes to handle this.”
- “I can do this; I can do anything I set my mind to.”
- Shift your focus to your mantra.
- You may also take a break and focus solely on your breath for another minute or two.
- Alternate between your mantra and focused breathing.
- This exercise strengthens your ACC and gets our minds off of repetitive negative thoughts.
If you’d like, try out these exercises and note the difference that they make in your mental health.
Check-in with your thoughts, emotions, and bodily sensations before beginning an exercise, and then again afterwards. This will increase your awareness of your experience, whether it made a difference or not.
Reference
Dr. Jennifer Sweeton is the researcher behind this valuable information.
Originally trained as a neuroscientist, she is a clinical and forensic psychologist specializing in trauma treatment and the neuroscience of mental health.
I’m not affiliated in any way with Dr. Jennifer Sweeton, but I have taken one of her courses (it was really good) and own the Train Your Brain Card Deck (which Dr. Jennifer Sweeton created). Sometimes, I use the card deck as a tool with my clients.
Myself, I specialize in working with adults who are having difficulty with anxiety, trauma, and or an eating disorder.
Related articles
Retrain Your Brain and Release Yourself from the Effects of Trauma
Distress Tolerance Coping Skills (DBT)
Exercise, Sleep, and Anxiety: Rewire your brain
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