Amygdala Hijack: How to Prevent an Amygdala Hijack

An amygdala hijack is a heightened emotional response human beings sometimes have to specific events. Psychologist Daniel Goleman introduced the term “amygdala hijack” in his 1995 book Emotional Intelligence: Why It Can Matter More Than IQ. The amygdala is the part of the brain that responds to danger and rationalizes decision-making in threatening situations.

This activation of the fight-or-flight response can aid in cases of physical threats but can also represent an overreaction in other, more mundane situations. Sometimes, stressful situations that increase your blood pressure or heart rate can trick your brain into experiencing an amygdala hijack. Symptoms of an amygdala hijack include a sudden increased heart rate, clammy skin, goosebumps appearing on the skin, difficulty breathing, dilated pupils, and body tightening.

An amygdala is a cluster of nuclei that prominently govern emotional responses, emotional memory, and decision-making. The body contains two amygdalae, one in each hemisphere of the brain. The left and right amygdalae affect the way humans experience cognition, exhibit emotional learning, handle social interaction, and process social input.

The amygdalae contain central nuclei, which include the cortical nucleus, the central nucleus, the medial nucleus, and the basolateral complex (which itself includes lateral nuclei, basal nuclei, and accessory basal nuclei). Intercalated cell clusters encircle the basolateral complex.

Stress, threats, and danger can all be emotional triggers that spark the concept known as the amygdala hijack, which is similar to the fight-or-flight response. When you see, hear, taste, or touch something, those sensory details first go to the thalamus, the part of your brain that passes information to the neocortex or the “thinking brain.”

Then, data enters the amygdala, also known as the “emotional brain.” The amygdala helps regulate your emotions’ responses, but when a particularly stressful event occurs, your body immediately sends information to both the neocortex and the amygdala simultaneously. This can lead to emotional hijacking: That’s when your brain doesn’t have time to process rational thought and may not be able to calm down. The amygdala hijack will release cortisol hormones, complicating stress management.

Amygdala hijack can take many forms, often unhealthy ones that impact personal or professional growth. For example, if you are speaking with a coworker and they innocently start talking over you for a moment, and you snap at them, that may be an example of an amygdala hijack

Another situation may be that you are meeting a friend for a meal at a particular time, and that person shows up ten minutes late. Suppose you have an unnecessarily emotional response of anger to this late arrival that you can’t trace to other instances of tardiness with this friend or how your day went before the meetup. In that case, amygdala hijack may also be at play.

Mindfulness plays a significant role in preventing this strong and, when uncontrolled, outsized emotional response. Consider the following ways to combat unnecessary amygdala hijack:

1. 1. Build self-awareness: Knowing yourself and what might trigger strong reactions is essential in predicting—and as such, expecting and mitigating—the effects of an amygdala hijack. Avoid activities or habits that increase your anxiety, such as reading bad news or scrolling endlessly online.
2. 2. Identify emotions: Try journaling or activating other forms of personal reflection to document how you felt at different times of the day and why. Understanding emotional regulation can empower you to have greater control over your feelings.
3. 3. Increase socialization: Phobias or irrational fears can trigger an amygdala hijack. Socializing with others, meeting new people, and going out into the world in others’ presence can decrease your chances of amygdala hijack in more quotidian situations by familiarizing yourself with others you’ll come across in daily interactions.
4. 4. Relieve stress: Those with anxiety disorders may be more likely to experience amygdala hijack. Practicing self-care and reducing stress is vital in preventing this body response. Walking, enjoying soothing baths, and cooking are all ways to unwind and steady your breathing.
5. 5. Seek therapy: Seeing a therapist may be helpful if you are struggling with amygdala hijack. Mental health professionals can help you understand your triggers, how you can find calm and engage in rational thinking, and when to expect specific bodily reactions.

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