As an interculturalist engaged in IDEA and intercultural capacity building, I see myself as a lifelong learner who recognizes that there is always more to discover and understand. I am passionate about guiding individuals toward those “aha!” moments that spark their curiosity and foster deeper connections across differences. As the daughter of immigrants, although I was born in Canada, English was my second language. Assimilation was still the model then. To ease the effects of culture shock and foster community connections, my parents were inclined to connect with people who came from similar ethnic backgrounds. However, back then, all I wanted was to be Canadian – to blend in, to belong. Our family also moved around a lot and as they did that my thirst for belonging grew. Yet, I was privileged on so many levels. Since then, my academic background, professional experience, and volunteer work have all centred around fostering genuine connection across differences and deepening community and a sense of belonging.

During the last decades, in many parts of Canada, demographic shifts have significantly transformed our organizations, classrooms, and communities. Many newcomers today experience far greater challenges than those who immigrated decades ago. Some would argue that we have come a long way since those days of assimilation, yet there is still a significant gap between the aspiration of embracing differences and fostering inclusion and the lived experience of far too many of our community members. The acronym VUCA – volatility, uncertainty, complexity, and ambiguity – has frequently been used to describe the times in which we live. During these increasingly polarizing times, many of us spend much of our time on autopilot because we simply do not have the bandwidth, tools, or strategies to operate from a higher awareness level in the present moment. Yet, in today’s diverse settings, it is imperative that we learn strategies to help override our impulsive, emotionally reactive urges and respond in a more intentional, goal driven manner. This is foundational for making mindful choices for inclusion in our daily lives.

Neuroscience emphasizes the importance of understanding our mind-body connection to make more mindful choices to get back to our higher brain and develop more inclusive habits and behaviors. When our defensive brain is triggered, it hinders our ability to override our assumptions and biases and engage in more inclusive behaviors. To be more aware in the moment, it is pivotal to pay attention to our own specific physical cues. By doing so, we can determine whether we are in a lower or higher brain state. For instance, imagine your team is working on a high-stakes project, the deadline is looming, and you are working with a new colleague. You prefer straight forward, direct communication, but this team member is reserved and reluctant to provide feedback that might be viewed as critical. Are you experiencing tightness in your shoulders and hands? Is your breathing becoming shallower? Are you restless? The key to growth is paying attention to those cues in the moment because they are indicators that we are on default mode – and may be getting defensive.

Affect labeling – putting feelings into words – is an essential tool to help us access more awareness. It has its roots in psychology; however, it is helpful to understand the neuroscience behind it. When we are triggered, typically, the amygdala kicks in and the brain’s default mode network interprets the incident by drawing on subjective experiences or autobiographical memories that, in diverse settings, frequently lead to erroneous conclusions. This can cause a cascade of hormones and neurotransmitters, such as cortisol, to be released in response to a perceived threat and leads to misunderstandings. Overtime, this can have a detrimental impact on health and well-being.

When we encounter external stimuli, after being processed by the thalamus, the stimuli are simultaneously sent over two pathways, the short and the long route. The short route means the amygdala and other subcortical structures are activated, bypassing the prefrontal cortex and other higher-level brain regions (Burklund, et.al., 2014). To protect us from harm and allow us to quickly respond to threats, the amygdala creates a rapid emotional response. However, in diverse settings, the amygdala is not equipped to provide a nuanced understanding of the complexity inherent in intercultural interactions. Consequently, for folks interacting with colleagues in diverse settings, the short route can lead to judgement, misunderstanding, and emotional and often inappropriate responses. That is precisely why it is imperative to slow down and allow the long route to click in. By simply pausing for ten seconds, we provide adequate time for the information to be processed in the prefrontal cortex which can determine the extent to which the stimulus poses an actual threat and consider alternative interpretations. Labeling involves identifying and simply acknowledging your emotions, thoughts, and physical sensations without judging them. That kind of self-awareness is key to intercultural competence development. By acquiring this simple habit, we take a pivotal step away from reacting and toward operating from higher levels of awareness and we are on the path to developing powerful strategies to regulate our thoughts and emotions in a more constructive way.

In contrast to labelling, Dr. Lisa Feldman Barrett points to recategorization as “the tool of the emotional expert” and sheds light on myriad studies demonstrating the ways in which recategorizing our emotions can a have a transformative impact in our lives (Barrett, 2017, p. 189). For instance, Barrett points to findings revealing that by recategorizing anxiety as “merely a sign that the body is coping” student performance on tests such as the GRE or final course grades have significantly improved. So, let us bring this back to advancing intercultural capacity. The next time someone’s communication style or behavior does not match your expectations, and you are feeling anxious, recategorize that anxiety as a sign that you are noticing the differences that matter and embrace it as a learning opportunity. Alternatively, you are attending a multicultural event, and for the first time, you notice that you are in section of the event where you are in the minority. If you feel discomfort, try recategorizing that discomfort as an indicator of awareness or as an opportunity for growth.

Understanding the importance of the mind-body connection, and applying these tools, facilitates the development of intercultural competence and enhances well-being – both our own and that of those with whom we interact – and represents a quantum leap toward fostering deeper connections across differences.

References
Barrett, L. F. (2017). How emotions are made: The secret life of the brain. Houghton Mifflin Harcourt.
Burklund, L. J., Creswell, J. D., Irwin, M. R. & Lieberman, M. D. (2014). The common and distinct neural bases of affect labeling and reappraisal in healthy adults. Frontiers in Psychology, 5, 221.
Gendlin, E. (1981). Focusing. New York, New York: Bantam Dell.