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My two speeds

The body’s fast reaction and the cortex’s slower view

Brain, stress and coping · worksheet 134

Your brain reacts at two speeds. First, a fast alarm that prepares your body in a fraction of a second. Then a slower look that analyses and can say: “actually, it wasn’t such a big deal”. Both are useful.

Before you start

  • What it is for: To understand why your body reacts before you think, and to give your “second look” time to arrive.
  • About 15 minutes, once you are calm.
  • The first reaction isn’t a mistake: it is made to be fast.
  • The aim is to give the second look time, not to judge the first.

Prefer paper? Download the PDF to print (with a page for psychologists).

What to do with your results

You may notice that the first look often exaggerates. That isn’t a flaw: it is made to be fast, not accurate.

If you find it hard

If you can’t get any distance, start by calming your body (worksheets 15 or 43) and then come back to the worksheet.

To understand · Read the guide “Limbic brain, cortex and survival: what your emotions are for”

For psychologists

The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.

For psychologists: aim, audience and duration
Distinguish the automatic survival reaction (fast, approximate) from the slower, more nuanced analysis that follows, to normalise bodily reactions and practise reappraisal.
Anxiety, explosive anger, reactions experienced as “incomprehensible” or “out of proportion”. Duration: 15 min.

References
LeDoux, J. E. & Pine, D. S. (2016). Using neuroscience to help understand fear and anxiety: A two-system framework. American Journal of Psychiatry, 173(11), 1083-1093.
Buhle, J. T., Silvers, J. A., Wager, T. D., Lopez, R., Onyemekwu, C., Kober, H., Weber, J. & Ochsner, K. N. (2014). Cognitive reappraisal of emotion: A meta-analysis of human neuroimaging studies. Cerebral Cortex, 24(11), 2981-2990.

These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).

Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).

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Gonzalo Garzo, clinical psychologist

Gonzalo Garzo, clinical psychologist

A psychologist since 2018, I work with people online (in English, French or Spanish) and at my practice in La Rochelle, using third-wave CBT and EMDR. These worksheets help you move forward; if you need support, the first contact (20 min) is free.