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Yesterday, my daughter accidentally knocked over a heavy object in her room. It felt like the entire house trembled—or at least that’s how it seemed from the living room right below. The sound echoed in my mind, reminiscent of a similar incident during my partner’s illness, which marked the start of a grim chapter in our lives. Though she shouted that she was fine, my heart raced and my muscles tensed. This immediate reaction stemmed from my “threat brain,” which activated in response to a perceived danger.
If you’re unfamiliar with the term “threat brain,” you’re not alone. This concept was introduced by psychologist Nia Thompson, a faculty member at the University of Cambridge, who sought a clearer way to describe the primal part of our brain that triggers our fight-or-flight response, often referred to as the reptilian or lizard brain.
Three Interconnected Systems
Thompson explains that our brain operates through three interconnected systems: the threat brain, the drive brain, and the safe brain. The threat brain exists to ensure our survival, while the drive brain motivates us to achieve, compete, and gather resources. Lastly, the safe brain, which has evolved over millions of years, represents the nurturing, reflective state where we feel calm and at ease. Each system has its significance, but the threat brain is “at the core of our being,” she asserts. It’s the oldest and most easily activated part of our brain.
This system is beneficial in genuine danger—it’s what compels us to step back from a speeding vehicle. However, as our consciousness has evolved, so has our ability to imagine threats. This imagined danger can elicit the same biological stress response as actual threats, causing our threat brain to run on overdrive.
When our threat brain is overly activated, we can begin to experience physiological stress symptoms.
Signs You’re Under Threat Brain Influence
When the threat brain is perpetually active, our safe brain shuts down, and our drive brain can become toxic. This may result in tense muscles, a racing heart, or a fluttering stomach. At times, we may enter a state of “threat-motivated achievement,” living in a constant state of anxiety rooted in feelings of unworthiness. Often, we’re unaware of operating under our threat brain until we notice our reactions.
In her piece for Psychology Today, Thompson notes, “Threat brain can lead to physical ailments (the connection between stress and health issues is well-documented), disrupt our relationships (triggering conflict, avoidance, and over-compliance), and cause personal challenges like addiction, chronic anxiety, shame, loneliness, depression, and even suicide.”
Regaining Control of Your Threat Brain
To regain control over your threat brain, it’s essential to recognize when you’re feeling threatened and learn to regulate your response. Start by observing what occurs when you feel stressed. Pay attention to your emotions and physical symptoms, such as a clenched jaw or rapid heartbeat. The next time you experience these sensations, remind yourself that it’s your threat brain overreacting.
Thompson emphasizes the importance of self-talk, noting that many people are unaware of the words they use with themselves, which can amplify feelings of threat. “Research shows that individuals who are overly self-critical activate emotional responses linked to threats. Negative self-talk keeps you in a state of threat without your realization.”
Once you’ve identified your negative self-talk, you can begin to alter how you communicate with yourself, treating yourself as you would a friend.
In addition to addressing self-talk, Thompson highlights the power of physical methods, particularly breathwork.
“Breathwork focuses your attention back on your body and engages the parasympathetic nervous system. This helps shift from drive behavior into safe brain states.” Simple breathwork can involve observing your breath and noting how it impacts your body.
At our best, all three neurological systems function in harmony: the threat brain remains appropriately activated for safety, the drive brain is productive, and the safe brain allows for moments of relaxation. While achieving this balance can be challenging, it is entirely feasible and immensely rewarding.
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In summary, recognizing and regulating the overactive threat brain is essential to managing stress. By being mindful of self-talk and adopting physical practices like breathwork, we can better navigate our emotional landscape and foster a healthier mental state.
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