The 3 Systems that Stand Between You and Overstimulation
Threat, Drive, and Soothe
Overstimulation can easily cause exhaustion of the body and mind.
Therefore, as Jenn Granneman and Andre Sólo write in their book Sensitive, it is important to balance the three systems that our senses create — namely, threat, drive, and soothe.
I credit the contents of this article to Jenn Granneman and Andre Sólo, the writers of the book Sensitive, who based their content on the matter on the highly influential work of Paul Gilbert, a renowned clinical psychologist.
The Three Systems
Psychologist Paul Gilbert identified three systems of emotion regulation.
Each one comprises a unique emotional reaction to a specific situation. Granneman and Sólo claim that we should be aware of which system we are using in each moment. By balancing the three, we may prevent the exhaustion or dissatisfaction that can come with relying on only one.
Our mental health might depend on it.
Threat
Our brains are hardwired to detect potential dangers.
Threat is activated whenever we pinpoint some internal or external circumstance that feels dangerous or potentially threatening to us:
- Using the wrong cooking spice
- Visiting a friend at the hospital
- Waiting for your date to arrive
- Hearing a sound in the dark
- Thinking yourself unattractive
Your fear may be anything from numbed to immense, regardless of how dangerous the situation actually is. It is a natural reaction for the mind to have, because it seeks to protect you at every turn. If it claims too much of your time even under completely undangerous conditions, threat can well become a source of overwhelm and tiredness.
Threat is a valuable asset, but we should never rely solely on it.
Drive
As Granneman and Sólo write, we want more than to just survive.
Drive is activated whenever we pursue or attain a desired item or state:
- Cleaning your house
- Working on your thesis
- Flirting with your crush
- Getting your nails done
- Purchasing a new sofa
It is important to pursue certain tasks that fulfill or otherwise satiate us. Accomplishing goals and attaining goods are often necessary aspects of healthy living. However, as Gilbert says, a constant preoccupation with “achieving, having, doing, and owning” more and more might inspire a false sense of inadequacy and, as Granneman and Sólo claim, constant activity and overstimulation.
Drive is the means to important aims, but it should not be exhausted.
Soothe
In order to keep threat and drive going, we need to rest.
Soothe is activated in the absence of the other two systems and in the presence of calming circumstances or activities:
- Reading a book or magazine
- Baking cookies to later enjoy
- Going for a walk in the forest
- Receiving a comforting hug
- Practicing mindfulness
Enjoying the present moment without chasing an ideal or avoiding a fear can afford us a sense of “calm, content, and [comfort]”, as Granneman and Sólo write. Soothe is thus the “antidote” to the overwhelm that can come with threat and drive. It is what provides us the means to “slow down”.
Soothe is a necessary tool to live a more well-rounded life.
Balance
As with most things, the key is balance.
Without threat, we cannot survive. Without drive, we cannot progress. Without soothe, we cannot maintain.
Therefore, we should consider how often we engage in one of the three:
- Threat is linked to dangerous or threatening situations
- Drive is linked to situations of active work and pursuit
- Soothe is linked to calming and revitalizing situations
In the end, it is important to make room for all three systems in your life.
Notice threats, drive forward, and soothe your mind.
