Your brain is a powerful tool with many parts working together to help you walk, talk, eat, and, yes, even feel. Two key players in this process are your Feeling Brain and your Thinking Brain. Understanding how these parts work can help you handle those moments when anxiety strikes.
- The Feeling Brain: Think of this part of your brain like a loyal guard dog. It’s fast, reactive, and always on alert. Its job is to notice potential danger and bark out warnings.
- The Thinking Brain: This is the more thoughtful and logical part of your brain. It takes a step back, examines the situation, and determines whether the guard dog’s warning is valid or just a false alarm.
Sometimes, your guard dog can overreact. It might bark at the “mailman”—things that are completely safe but seem threatening at first glance. For example, your guard dog might mistake a curvy tree branch for a snake. It’s only when your Thinking Brain steps in that you realize, “Oh, that’s not a snake. It’s just a branch!”
When the Guard Dog Gets It Wrong
Your guard dog’s job is important. It helps protect you from danger. But in today’s world, we’re not constantly facing life-threatening situations like wild animals or poisonous plants. Instead, your guard dog might misinterpret everyday events, like a friend’s birthday party or speaking up in class, as something dangerous.These are called false alarms. Even though nothing is actually wrong, the barking can make you feel anxious, stressed, or uncomfortable.
Training Your Guard Dog
The good news? Your guard dog is trainable! Just like a real dog, it can learn to tell the difference between real danger and situations that are completely safe. The first step is to recognize when your guard dog is barking at a false alarm.Here’s an example: Imagine you see a strange tree with curvy branches. Your Feeling Brain might immediately think, “Snake! Danger!” But when your Thinking Brain takes a closer look, it realizes, “That’s not a snake. It’s just a funny-looking branch.” Your guard dog might bark at first, but with practice, it can learn to stay calm in situations like these.
Why This Matters
When your guard dog learns to quiet down and recognize false alarms, you’ll feel more calm and in control. Instead of feeling anxious or scared, you’ll be free to enjoy life and do the things you love most. Whether it’s hanging out with friends, climbing a tree, or simply relaxing, a well-trained guard dog helps you face your fears and find your courage.
Ready to Start Training?
In this activity, you’ll practice training your guard dog to better recognize true danger versus false alarms. By teaching your Feeling Brain and Thinking Brain to work together, you’ll build the skills to overcome anxiety and step into life with confidence.Your guard dog is here to protect you—and with the right training, it can also help you feel safe, strong, and ready to take on the world!
Training Your Guard Dog: Helping Your Brain Calm Down
Imagine you’re at a park, enjoying the day, when suddenly a dog starts barking loudly. At first, you might feel alarmed, wondering if something is wrong. But then you realize—the dog is just barking at a squirrel, not a threat. Now imagine that dog lives inside your brain, barking when it senses danger, even if there’s nothing truly harmful going on. That’s your inner guard dog, also known as your Feeling Brain.The good news? Your guard dog is loyal, protective, and—best of all—trainable. With practice, you can teach it to stay calm and recognize when there’s no real danger. Let’s dive into a simple three-step method to train your guard dog and help it feel safe and secure.
Step 1: Get Your Guard Dog’s Attention
When your guard dog starts barking, the first step is to get its attention. This helps shift focus away from the false alarm and back to you, the one in charge.Think of a word you can use to call your guard dog’s attention, just like you would with a real dog. Some people find words like “Sit,” “Here,” or “Look” work well.What word will you use to catch your guard dog’s attention? Practice saying it with confidence to let your guard dog know it’s time to listen to you.
Step 2: Calm Your Guard Dog Down
Once you’ve got your guard dog’s attention, it’s time to help it relax. Calmly tell your guard dog, “You can stop barking. You are safe and sound, and there is nothing wrong.”This simple phrase reassures your guard dog that the situation is safe. You can also try other ways to signal that the coast is clear—like taking deep breaths, repeating a calming phrase, or imagining yourself in a peaceful place.What are some ways you can let your guard dog know it’s safe to stop barking? Write them down or practice saying them aloud.
Step 3: Praise Your Guard Dog
When your guard dog listens and stops barking, it deserves praise! Just like training a real dog, positive reinforcement helps it learn what to do next time.Some examples of praise you can use include:
- “Good dog!”
- “Great job!”
- “I’m proud of you!”
What will you say to thank your guard dog for calming down and listening to you? Practice your praise so you’re ready to use it when the moment comes.
Talking It Through: Reflect and Connect
Training your guard dog takes practice, and it’s okay if it doesn’t always go perfectly. Discuss these questions with a supportive adult or friend to learn more about how your guard dog works:
- Do you find it easy or hard to get your guard dog’s attention?
- What helps you get your guard dog to focus, and what makes it harder?
- Do you ever get frustrated with your guard dog’s barking? If so, does anger make it stop barking or bark even louder?
- Do you think your guard dog deserves praise when it listens to you and calms down?
Talking about these experiences helps you better understand your guard dog and build confidence in training it.
Why This Matters
Your guard dog is there to protect you, but sometimes it overreacts. By learning to get its attention, calm it down, and praise it for listening, you’ll be better equipped to handle stressful situations and false alarms.With practice, your guard dog will become a reliable companion, helping you feel safe, calm, and ready to take on life’s challenges. Remember, the goal isn’t to silence your guard dog forever—it’s to train it to bark only when it’s truly needed.So, next time your guard dog starts barking, take a deep breath, use these steps, and know that you’re in control. With time and patience, you and your guard dog can work together to create a calmer, happier life.
