First of all, excuse my French but it has to be said because that's exactly what these emotions do-they are assholes. In any case, in this blog I will show different parts of the brain that are causing us harm, everyday.
Amy G. Dala (Amygdala)-Amy's your internal fire alarm but she's a drama queen. She freaks out anytime you try to do something vulnerable (post online, say no, etc). Her job is to scan for danger and alert the rest of your system. But she doesn't fact check. She REACTS. When Amy takes over, your heart races, your stomach clenches, and you feel like something bad is about to happen (even when you're just sending a friendly email). To help Amy, try placing your hand on your chest and breathing or humming to calm her down.
Carl (Prefrontal Cortex)- Carl is your logic guy. He is strategy, decision making, boundary setting and creativity. Yes, he's quiet the know it all. But the second Amy starts screaming Carl shuts the fuck down like a hungover intern. He's responsbile for planning, problem solving, and goal setting--but he only comes online when you're regulated. When Carl's offline, you spiral, forget everything you know, and suddenly can't spell 'house'. To bring Carl back, move your body gently (walking, swaying) and name 3 things you can see/hear to reengage your executive brain.
Vega (Vagus Nerve)- Vega is the vibe regulator. The chill, hoodie wearing CEO. She listens to everything-from your breath to your digestion-and tells your body whether it is safe to chill or needs to fight for its life. She runs the parasympathetic nervouse system (rest + digest) and connects your brain, heart, lungs and gut. When Vega is toned and regulated, you feel calm, clear, and connected. To support Vega-make long exhales, gargling, chanting, or cold water on your face.
Nora (norepinephrine aka noradrenaline)- Nora brings the juice. She floods your body with adrenaline when there's an emergency. She's great in a real crisis, but terrible when you're just running late for yoga. She is responsible for that initial fight or flight surge--racing heart, shaky hands, tunnel vision. When Nora's overworking, you feel jettery, panicked, and like everything is URGENT. To help her, try a vigorous towel twist, heel drops, or shaking your limbs out to burn off adrenaline.
Hippo (Hippocampus)-she is your emotional historian. She doesn't just remember what happened-she remembers how it felt. Every time your body went 'fuck, that wasn't safe,' she stamped it in her little trauma scrapbook. She links smells, sounds, places, and vibes to past emotions. So when you're spiraling over a text or panicking in a room that feel familiar? That's Hippo. She's not trying to sabotage you-she's trying to predict pain before it happens again. How to rewire her--pair new emotional experiences with old triggers--like laughing in a place where you used to freeze.
Basal Bae (Basal Ganglia)-he is your brain's little hoarder. He stores routines and habits, even the ones you're trying to outgrow. Her job is efficiency. She runs old programs to save energy, even if they're glitchy as fuck. When Basal Bae is in charge, you scroll without thinking, pick the same toxic dynamic, or spiral into 'this is just how I am'. Update her by pairing new action with a familiar cue-like pressing your feet into the floor every time you open Instagram. Rewiring takes repetition, not willpower.
Cort (Cortisol)-He is your stress dealer. He is the one dumping cortisol in your bloodstream anytime your brain thinks you're in danger--even if it's just a notification ping. Cortisol is helpful in the short-term but when it's always high, you feel wired, tired, foggy, and inflamed. When Corty's overactive, your sleep sucks, your patience vanishes, and your digestion shuts down. Use exhale focused breathing, sunlight, or a slow facial massage to help Corty calm the hell down.
Dee (Default Mode Network)-Dee is the daydreamer-slash doomsayer. She comes online when you're not actively focused and she loves playing Worst Case Scenario Theater. The DMN is responsible for self-reflection but when overactivated it loops shame, comparison and overthinking. When Dee takes over, you feel stuck in the past or worried about the future. Anchor into the now with 5-4-3-2-1 sensory reset.
Neuraceptia (Neuroception)-she is your subconscious bouncer and kind of a yappy little chihuahua. She's always scanning for cues of danger or safety, deciding 'are we good?' or 'abort mission! without checking in with you. She decides. Is it safe to relax or do we need to armor the fuck up? When Neuraceptia misreads the room, you flinch at kindness, brace for rejection, or feel unsafe even when nothing's wrong. Ground her with sensation-touch your arms, look around the room slowly, or listen to soothing sounds to help her update the threat radar.
Ani (Autonomic Nervous System)-Ani runs the whole damn show behind the scenes. She switches you into fight/Flight/Freeze/Fawn based on what Neuraceptia picks up. She's automatic-you don't get to choose her response. When Ani is dysregulated, you feel chaotic, checked out, or like you're 'not yourself'. Practice small daily rituals to build safety (like sipping warm drinks, rhythmic movements or vocalising).
Simba (Sympathetic Nervouse System)-he is the lion--the fight/flight branch of your nervous system. He's fierce, fast, and ready to pounce. He gets you hyped to act-but if he never powers down, you burn out. When Simba's overactivated, you're snappy, sweaty, reactive and overstimulated. Balance on one foot, soften your jaw, or do slow head circles to let Simba settle.
Sara (Parasympathetic Nervous System)-she is the soft one, the peacekeepr of your nervous system. She brings you back to calm once the chaos has passed. She's rest, digestion, recovery, and connection. The slow exhale after the storm. When she's active, your body repairs, your mind clears, and shift actually feels doable again. But if she never turns on, you'll stay stuck in go-mode, even when you're exhausted. Activate Sara by humming, holding warm tea or making eye contact with someone safe.
Doris (Dorsal Vagal)-she is the dissociator. She's the one who pulls the plug when it all gets too much. She puts you in freeze, shutdown, collapse to 'keep you safe' by making you disappear. When Doris is running the show, you feel numb, foggy, hopeless and disconnected. Try soft chest tapping, cheekbone drag, or curling into a blanket to meet her gently.
Vinny (Ventral Vagal)-he is your safe social state. He's the one who helps you feel grounded, open, and connected to others. When Vinny's active, you can rest, digest, play, create, and feel like yourself. When Vinny's online, your body softens, your voice flows and your eyes light up. Bring him back with eye contact, voacal tones or co-regulating with someone you trust.
Mirror (Mirror Neurons)- she is your inner mimic. She reads people's moods, vibes and micro-expressions and copies them to connect. This helps you to bond but can backfire if you lose yourself in someone else's feelings. When Mirror's overfiring you absorb everyone's stress and call it 'being an empath'. Regulate her by closing your eyes and saying 'what's mine, what's theirs'? and doing a palm press.
So what to do with all of this?
Knowing your characters helps to rewire your script.
For instance, when Amy freaks out, Carl doesn't have to shut down. When Simba roars, Sara can whisper.
This isn't about controlling your brain, it's about understanding it.
So you can stop calling your trauma 'personality' and start responding instead of reacting. Awareness is the antidote to shame. Safety is the gateway to change.
