Yesterday, when my son accidentally dropped a heavy object in his room, it felt like the entire house jolted—especially from the kitchen below. The noise instantly reminded me of a similar incident I experienced with my late husband, a moment that preceded a hospital visit during his fight against brain cancer. Though my son assured me he was fine, my heart raced, and my muscles tensed up immediately. This was a reflex action from my “threat brain,” reacting to what it perceived as danger.
If you’re unfamiliar with the term “threat brain,” you’re not alone. This phrase was introduced by psychologist Nelisha Wickremasinghe, author of Beyond Threat and an associate fellow at Saïd Business School at the University of Oxford. She sought to articulate the primal brain function that triggers our fight-or-flight response, often referred to as the reptilian or lizard brain.
Three Interconnected Systems
According to Wickremasinghe, our brain operates through three interconnected systems: the threat brain, the drive brain, and the safe brain. The threat brain is essential for our survival instincts. The drive brain motivates us to achieve, compete, and gather resources. Lastly, the safe brain, which has developed over millennia, is our nurturing and reflective state where we feel calm and at ease. While each system plays a vital role, the threat brain is the most primitive and easily activated.
This activation is beneficial in real danger, as it prompts us to react swiftly to threats. However, as our consciousness has evolved, so has our ability to imagine danger. According to Wickremasinghe, imagined threats can elicit the same biological stress response as real ones, causing our threat brain to become overactive.
When the threat brain is in overdrive, we may start to experience various physiological symptoms of stress.
Recognizing Threat Brain Activation
When our threat brain is constantly active, our safe brain shuts down, and our drive brain can turn toxic. Symptoms may include tense muscles, a racing heartbeat, or a fluttering stomach. In some cases, we may enter a state of “threat-motivated achievement,” where anxiety stems from feelings of unworthiness. Often, we remain unaware of our threat brain’s influence until we act out.
In an article for Psychology Today, Wickremasinghe notes that an overactive threat brain can lead to physical illness and disrupt relationships by fostering conflict, avoidance behaviors, and over-compliance. This can result in distressing issues such as addiction, chronic anxiety, sadness, loneliness, and even suicidal thoughts.
Regaining Control Over Threat Brain
To regain control, the first step is to recognize when you’re operating from the threat brain. Then, you must learn to regulate your response. Take note of your feelings and any physical symptoms, such as a clenched jaw or rapid heartbeat. When you notice these signs, remind yourself that it’s just your threat brain overreacting.
Wickremasinghe advises being mindful of your self-talk. Many people don’t realize how their internal dialogue exacerbates their feelings of threat. Research shows that hyper self-criticism activates emotional areas associated with threats. By changing the way you speak to yourself—treating yourself with the same kindness you would offer a friend—you can begin to shift your mindset.
In addition to reframing negative self-talk, Wickremasinghe emphasizes the importance of breathwork. This practice helps redirect focus back to your body and engages the parasympathetic nervous system, moving you away from the drive behavior into a safe state. Simply paying attention to your breath can make a significant difference.
Ideally, all three of our brain systems should work in harmony, with the threat brain keeping us safe, the drive brain achieving goals, and the safe brain allowing for relaxation. While achieving this balance is challenging, it is certainly attainable and immensely beneficial.
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Summary:
An overactive “threat brain” can lead to heightened stress and anxiety. This primal response system, crucial for survival, can become overstimulated by imagined dangers, resulting in physical symptoms and emotional distress. By recognizing when your threat brain is activated, reframing your self-talk, and practicing breathwork, you can regain control and promote a healthier mental state.