So, your first thought might be, what is an amygdala and how is it hijacked? The amygdala is an almond-shaped structure in our mid-brain. It is part of the limbic system that processes strong emotions like fear. When our amygdala is hijacked, we react in an intense and emotional way that is out of proportion to the situation. We often refer to this as “I snapped.” Once the amygdala is hijacked, it activates the fight or flight response, also know as the stress response. This is when our heart rate increases, our breathing becomes rapid, adrenaline and cortisol are released into our body, we get sweaty palms and have a harder time thinking clearly. The stress response is a wonderful mechanism that allows us to survive in critical situations. Unfortunately, many people are chronically living in the stress response which leads to unhappiness, emotional distress, poor job performance and health problems.
There is hope! When you are in the stress response, take a moment to activate the relaxation response. BREATHE!!! Take three or four deep belly breaths. Your body releases calming chemicals, decreases your heart and breathing rates and helps you to think more clearly. Notice what is in your environment. This helps you get out of your head and back into the present. If necessary, remove yourself from the situation and stay focused on your breathing.
A good way to prevent an amygdala hijack is to increase your emotional intelligence. Becoming aware of your emotions and what triggers them allows you to manage them more effectively over time. Meditation, mindfulness, qigong, tai chi are also excellent practices that get you in touch with your emotions, calm the body and activate the relaxation response.
Ask yourself these questions.
- What percent of time do you live in the stress response?
- If your amygdala has been hijacked, give thought to what triggered your emotions. What felt fearful or threatening?
- What were the consequences?
- What behavior or response would have been more effective?
“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and freedom.” Viktor Frankel