Teaching My 'Meerkat Sentry' Brain To Notice Safety...

This posting is about what has been a game-changer for me recently—it's dead simple, feels and is honest, and actually quiets my overzealous 'meerkat sentry' brain looking out for danger. It's making my residual symptoms so much more tolerable (mentally and physically) and gradually and perceptibly it's reducing them, so I thought I'd share...

When you're hyper-wired for threats (when you're suffering chronic pain, mind/body symptoms), your brain's alarm blares nonstop at external stuff and harmless body sensations—ignoring and missing safety signals hiding in plain sight.

I have found that using the word "YET" in a particular way deals with this without fighting it because it nods to reality. You acknowledge... "Yeah, this sucks" ... and then you anchor to what's true right now... "...'YET' here's undeniable safety". Over days and weeks, doing this chips away at the over-the-top fear habit of the brain—like training a puppy to chill instead of barking at shadows.

The word 'YET' is used in the following way, as illustrated below. (You can practise this throughout your day - which is what I've been doing of late - or just a few times a day in a 'baby steps' way, which is how I started.)

My real life examples (from yesterday) that I said to myself, or out loud (it doesn't matter which)...

• "Jaw discomfort is driving me mad YET this juicy orange tastes amazing."
• "Still hurt/angry about dad's neighbours' criticism YET my armchair supports me completely."
• "Stabbing breast pains worry me YET my bare feet are being cushioned by carpet as I walk."

Some more examples for mind/body symptoms that I put together just for illustrative purposes...

Physical Sensations:

• "Lower back screams danger YET my hips rest fully on chair"
• "Legs heavy and weak YET the floor takes all my weight"

Digestive/Visceral:

• "Gut churning alarmingly YET my belly rises and falls with breath"
• "Stomach tense YET warm tea feels good going down"

Jaw/Head/Neuro:

• "TMJ grinding painful YET tongue rests easy against teeth"
• "Ear pressure screaming YET my shoulders drop on exhale"

Emotional Triggers:

• "Family stress replaying YET socks feel cozy on my feet"
• "Admin assistant was rude to me over the phone YET sunlight streamed through the window and lit up the room"

Fatigue/Sleep:

• "Body failing me YET pillow holds my head perfectly"
• "Brain racing YET the sheets touch my skin gently"

Why these examples are liable to work...
Each pairs immediate threat (what your 'meerkat sentry' brain notices) with immediate safety (what your 'meerkat sentry' brain had decided to ignore). The mundane 'anchors' (socks, sheets, juice, carpet) bypass skepticism— because they're undeniably true.

Why 'YET' and not 'but' or 'and'...
Using 'YET' reveals the present truth about how the brain is interpreting a situation by anchoring in what's real and unfolding (e.g., "You're telling me I'm not safe... yet right now this orange proves otherwise"), opening space for growth without denial. "But" argues against it, tossing up resistance and doubt that keeps you stuck debating fears. "And" just piles on more closure, stacking unintegrated feelings without forward motion or resolution.