"Oh, that's just my brain."
That declaration can become your go-to cognitive reappraisal response when you notice an emotional reaction to certainty and autonomy threats, the C and A in Dr. David Rock's brain-aware SCARF framework.
Certainty and autonomy are both deeply interconnected—and independent—when it comes to how they affect our professional lives, especially in workplace environments where both are constantly challenged.
Whether it's an unexpected organizational announcement, world events with unclear implications, or feeling like your choices are being reduced, these moments trigger powerful responses in our brains.
According to Dr. Rock, the two most important skills for success in life are the 1) ability to observe your mental processes and 2) cognitive reappraisal—cognitive reappraisal goes by many names, from here on out I’ll refer to it as reframing. Both skills help us manage certainty and autonomy threats. Let's explore how.
Why Certainty and Autonomy Matter to Your Brain
Our brains crave predictability so much that they actually are quite good at it. According to neuroscientist Jeff Hawkins, "Prediction is not just one of the things your brain does. It is the primary function of the neo-cortex, and the foundation of intelligence."
The brain wants to know what's going on—and it does so by recognizing patterns and predicting what will happen next. At any given moment, your brain can consciously process about 40 environmental cues, while simultaneously monitoring over 2 million subconscious cues.
Similarly, our sense of autonomy—the perception that we have choices and can influence outcomes—is tied to our neurological reward systems. Studies show that the mere perception of choice can be more important for our health than diet and other physical factors. (The science here is pretty wild!)
As I’m sure you have experienced, our work environments regularly create certainty and autonomy threats:
- When new directives appear without warning
- When decisions about processes that impact your work are made without input
- When expectations are unclear
- When regulatory requirements shift
And when it happens, when our sense of autonomy is threatened or we become uncertain about what’s going to happen, cognitive resources are diverted to threat responses, preventing the clear-headed thinking needed for doing the work we need to do.
Recognizing Certainty and Autonomy Threats in Your Body and Mind
Before we can manage these threats, we need to recognize them. Here's what they might feel like:
Certainty Threats:
- Racing thoughts or mental loops trying to predict outcomes
- Difficulty focusing on current tasks
- Excessive information-seeking behavior
- Physical tension, particularly in the shoulders and neck
- Disrupted sleep as your brain tries to create certainty through planning
Autonomy Threats:
- Frustration or irritability that seems disproportionate
- A sense of being cornered or trapped
- Resistance to even reasonable requests
- Procrastination as a form of reasserting control
- Detailed questioning of directives or micromanaging others
It's worth noting that we all have different baseline arousal levels for different activities based on our comfort and experience with them. For instance, making the initial incision for a laparoscopic procedure creates different arousal levels for an experienced attending surgeon versus a first-year resident. Similarly, our responses to certainty and autonomy threats vary based on our individual experiences and sensitivities.
From Labeling to Reframing
"As you learn more about your brain,” writes Dr. Rock in Your Brain at Work, “It becomes possible to stay calm in just about any situation, including the overwhelming limbic system arousal driven by uncertainty about the future and the constant barrage of information coming from technology.”
The simplest brain-aware tool is labeling. When you notice a threat, simply name it: "Oh, that's just my brain!" or "Oh, that's just my brain responding to uncertainty" or "This is an autonomy threat response." Neuroscience research has found labeling reduces amygdala activity and activates the prefrontal cortex, creating space for more adaptive responses.
Sometimes, however, we need something stronger. You can use reframing strategies when labeling isn't enough. Here are some signs that indicate it's time to use reframing:
- When you notice intense emotional reactions that seem disproportionate to the situation. Strong emotions like anger, anxiety, disappointment, or frustration often signal that your current interpretation of events might be amplifying negative feelings.
- When you catch yourself using absolute language such as "always," "never," "everyone," or "no one." These thinking patterns often indicate cognitive distortions that could benefit from reframing.
- When you find yourself ruminating or unable to let go of a situation. Persistent negative thoughts about the same event suggest your current interpretation is keeping you stuck.
- When you notice physical stress responses like tension, rapid heartbeat, or shallow breathing. Your body often signals emotional distress before your conscious mind recognizes it.
- When facing significant challenges or setbacks that threaten to derail your goals or well-being.
- When preparing for high-stakes situations like giving an important presentation, participating in a job interview, or leading a critical meeting. Even positive opportunities trigger certainty and autonomy threat responses in our brains.
- When approaching growth opportunities that feel uncomfortable. Learning new skills, taking on stretch assignments, or stepping into authority roles all involve uncertainty that can be reframed from threatening to energizing.
- When receiving feedback that triggers defensiveness or rejection. This emotional response often indicates an opportunity to reframe the feedback as valuable information rather than criticism.
Dr. Rock's Four Reframing Strategies
When labeling isn't enough, Dr. Rock identifies four powerful reframing approaches that are particularly effective for certainty and autonomy threats:
- Reinterpreting: Change what a situation means. For example, view organizational change not as a threat to stability but as an opportunity to shape new systems that better serve your work.
- Normalizing: Recognize that uncertainty and control limitations are universal experiences. "Everyone is navigating these same challenges" reduces the isolation that amplifies threat responses.
- Reordering: Shift what aspects you prioritize. When facing a new project with unclear expectations, rather than focusing on the uncertainty of the process, prioritize the autonomy you have in how you approach the work.
- Repositioning: Create psychological distance. "How will I view this situation six months from now?" or "What would I advise a colleague facing this challenge?" activates different neural networks, reducing immediate threat response.
Some practical reframing tips here and here.
It's important to note that reframing:
- Requires significant mental energy
- Is challenging to do, especially in the moment
- Is often easier with support from someone else (a coach, counselor, or trusted colleague)
Practicing Your Reframing Skills
Your ability to reframe certainty and autonomy threats improves with deliberate practice. Here are some practice opportunities:
Notice your brain's responses Develop the habit of observing your own reactions to certainty and autonomy threats throughout the day. What physical sensations arise? What thoughts occur? What emotions surface? This mindful awareness is the foundation of all brain-aware strategies. Set regular check-ins, perhaps before or after meetings, to simply notice what's happening in your brain without judgment.
Develop tolerance for ambiguity Gradually expose yourself to uncertainty in low-stakes situations, allowing your brain to build neural pathways for managing the discomfort. Start a new hobby, drive somewhere without Google Maps, or watch a foreign-language show without subtitles and try to deduce what's happening.
Practice autonomy muscles Regularly make conscious choices in areas where you have complete freedom. This might seem trivial, but the neurological benefits of deliberate choice-making extend to higher-stakes situations.
Monitor your certainty-autonomy balance Different roles and seasons require different balances. Management positions often trade certainty for autonomy. Clinical roles might offer procedural certainty while limiting some autonomy. Recognize your brain's preferences and current needs.
Create predictable autonomy Establish regular times when you exercise complete control over meaningful activities. These islands of "certain autonomy" provide neurological rewards that counterbalance threats in other areas.
The Brain-Aware Workplace
By applying these brain-aware strategies, we can:
- Make better decisions even with imperfect information
- Find meaningful autonomy within necessary constraints
- Support colleagues through challenging transitions
- Create work environments that minimize unnecessary threats
- Maintain focus on what matters most in your role
So the next time you feel that familiar tension of uncertainty or the frustration of limited control, deploy the mantra: "That's just my brain." When you notice yourself becoming frustrated, anxious, or resistant, pause and acknowledge the neurological responses. This simple act of metacognition—thinking about your thinking—creates space for more adaptive next steps.
Then use reframing to help your brain do what it does best—adapt, learn, and thrive even in challenging circumstances. And as noted by Kevin Ochsner, researcher at Columbia University, it might be irresponsible not to: "If our emotional responses fundamentally flow out of interpretations, or appraisals of the world, and we can change those appraisals, then we have to try and do so. And not to do so, at some level, is rather irresponsible."
