Taming Your "Lizard Brain": A Quick Treat for Immediate Anxiety Relief
Feeling on edge? Overwhelmed by acute anxiety and worry? In those intense moments, it's tough to remember what can bring you back to center right now.
Don’t talk to untamed lizards!
If you're experiencing any of the following, try a Lizard Brain Treat! Even if hunger isn't apparent, providing your brain with the right fuel can be a powerful first step in reducing anxiety and its accompanying symptoms.
Are you having a panic attack?
Are you uncomfortably anxious or irritated?
Are you waking at 3 am with a racing mind?
Are you feeling overly or underly emotional for the situation?
Have you not eaten for more than 3 hours?
Do you want to feel better in 10-15 minutes?
The Power of a Lizard Brain Treat
A Lizard Brain Treat is a simple snack combining sugar (a quick fuel source) and protein (for sustained energy). The quick sugar provides readily available energy to your brain, helping to counteract the surge of adrenaline that often throws us into our reactive "lizard brain" – the more primitive part of our brain responsible for fight, flight, or freeze responses. Following this with protein helps to stabilize blood sugar and keep you in your more responsive and thoughtful prefrontal cortex for a longer period, before your brain needs more fuel.
In our workbook, Fuel Your Brain, Not Your Anxiety, Dr. Kristen Allott (a Naturopathic Doctor based in Tacoma, Washington) and Natasha Duarte (a Community Organizer based in Hinesburg, Vermont) emphasize the critical link between blood sugar regulation and optimal brain function, especially during high-stress situations. Our work highlights how even subtle fluctuations in glucose can significantly impact mood, anxiety levels, and our ability to think clearly.
Understanding the Nervous System: The Role of the Vagus Nerve
This concept of shifting from a reactive state to a more regulated one also aligns with the principles of Polyvagal Theory. This theory, developed by Dr. Stephen Porges, describes how our autonomic nervous system has different branches that govern our responses to safety and threat. When we're highly anxious, our sympathetic nervous system (fight-or-flight) is often dominant.
Dr. Allott's approach to optimizing brain function for stress incorporates this understanding. By providing the brain with quick and sustained fuel, we can send signals of safety to the body, potentially influencing the vagus nerve – a key component of the parasympathetic nervous system, which promotes calm and regulation.
Building Your Lizard Brain Treat Toolkit
Choose one quick fuel and one protein from the lists below – or get creative with your favorite foods (as long as they aren't sugar-free!).
Ideas for Quick Fuels:
¼ cup of juice
1 piece of hard candy
¼ cup of soda (non-diet)
Honey stick
1 tablespoon of jelly
Ideas for Protein:
¼ cup of nuts
A stick of jerky
¼ cup of cottage cheese
2 tablespoons of peanut (or other nut) butter
Combined Sources Work Too!
½ cup of a protein shake (not sugar-free)
Protein bar (check for some sugar content)
½ a PB&J sandwich
What to Expect
Generally speaking, you may experience a 10-20% reduction in your anxiety levels within just 10-15 minutes after consuming a Lizard Brain Treat. This simple intervention can provide a crucial window of calm, allowing you to access other coping mechanisms more effectively.
Take Action Now!
Download this information as a handout and post it on your fridge or keep it near your desk. Having this readily available can be a game-changer when anxiety strikes. Remember, fueling your brain is a powerful and immediate step you can take to navigate stressful moments and begin to feel better.
Handout and videos for Lizard Brain Treats can be found kristenallott.com/free-resources.
