When stress hormones reach a certain level, the amygdala in
the brain may trigger strong emotions, according to neuroscience. An amygdala
hijack is a heightened emotional response that can be managed through stress
management.
What Is an Amygdala Hijack?
An amygdala hijack is a heightened emotional reaction that
humans occasionally have to specific events. The term "amygdala
hijack" was coined by psychologist Daniel Goleman in his 1995 book
Emotional Intelligence: Why It Can Matter More Than IQ. In threatening
situations, the amygdala is the part of the brain that responds to danger and
rationalizes decision-making.
This activation of the fight-or-flight response can be
beneficial in situations involving physical threats, but it can also be an
overreaction in other, more mundane situations. Stressful situations that raise
your blood pressure or heart rate can occasionally trick your brain into
experiencing an amygdala hijack. A sudden increase in heart rate, clammy skin,
goosebumps on the skin, difficulty breathing, dilated pupils, and body
tightening are all symptoms of an amygdala hijack.
What Is an Amygdala?
A cluster of nuclei known as the amygdala governs emotional
responses, emotional memory, and decision-making. There are two amygdalae in
the body, one in each hemisphere of the brain. The left and right amygdalae
influence how humans experience cognition, learn emotionally, interact with
others, and process social input.
The cortical nucleus, central nucleus, medial nucleus, and
basolateral complex are all central nuclei found in the amygdalae (which itself
includes lateral nuclei, basal nuclei, and accessory basal nuclei). The
basolateral complex is surrounded by intercalated cell clusters.
Causes of Amygdala Hijack
Stress, threats, and danger can all serve as emotional
triggers for the amygdala hijack, which is similar to the fight-or-flight
response. When you see, hear, taste, or touch something, the sensory details
are sent to the thalamus, which is the part of your brain that sends
information to the neocortex, or "thinking brain."
The data is then processed by the amygdala, also known as
the "emotional brain." The amygdala aids in the regulation of your
emotional responses, but when a particularly stressful event occurs, your body
immediately sends information to both the neocortex and the amygdala at the
same time. This can result in emotional hijacking, which occurs when your brain
does not have enough time to process rational thought and may be unable to calm
down. Cortisol hormones will be released as a result of the amygdala hijack,
complicating stress management.
Examples of Amygdala Hijacks
Amygdala hijacking can manifest itself in a variety of ways,
many of which are harmful to one's personal or professional development. For
example, if you're speaking with a coworker and they inadvertently start
talking over you for a moment, and you snap at them, that could be an amygdala
hijack.
Another example would be meeting a friend for a meal at a
specific time and that person arriving ten minutes late. Assume you have an
unnecessarily emotional reaction of anger to this late arrival that you can't
attribute to previous instances of tardiness with this friend or how your day
went prior to the meetup. In that case, amygdala hijacking could be at work.
5 Ways to Prevent Amygdala Hijack
Mindfulness can help prevent this strong and, when
uncontrolled, outsized emotional response. Consider the following approaches to
preventing unnecessary amygdala hijacking:
1. Increase self-awareness: Knowing yourself and what
triggers strong reactions is critical in anticipating and mitigating the
effects of an amygdala hijack. Avoid activities or habits that make you
anxious, such as reading negative news or scrolling endlessly on the internet.
2. Identify emotions: Try journaling or other forms of
personal reflection to record how you felt throughout the day and why.
Understanding emotional regulation can help you gain more control over your
emotions.
3. Boost socialization: Phobias or irrational fears can
cause an amygdala hijack. By familiarizing yourself with others you'll
encounter in daily interactions, you can reduce your chances of amygdala hijack
in more quotidian situations by socializing with others, meeting new people,
and going out into the world in the presence of others.
4. Relieve stress: Those suffering from anxiety
disorders may be more prone to amygdala hijack. Self-care and stress reduction
are critical in preventing this body response. Walking, taking soothing baths,
and cooking are all excellent ways to relax and regulate your breathing.
5. Seek therapy: If you are experiencing amygdala hijacking,
seeing a therapist may be beneficial. Professionals in mental health can help
you understand your triggers, how to find calm and engage in rational thought,
and when to expect specific bodily reactions.
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