What is the Amygdala Hijack?

We’ve all had that moment where we look back and think “Why in the world did I do that?” 🤔 It happens to the best of us!! 🫶

Amygdala hijack may happen when strong emotions, such as anger, fear, or even extreme excitement, make it difficult or impossible to think straight.

This mechanism can cause you to act in ways you later regret.

What’s an amygdala hijack?

The “amygdala hijack” is a term coined by psychologist Daniel Goleman in his 1995 book “Emotional Intelligence.” It refers to an intense emotional reaction that’s out of proportion to the circumstance.

Essentially, the rational brain is bypassed and signals are sent straight to the “emotional brain.” Later, the thinking part of your brain processes the information, and you may realize your reaction was over the top.

What happens in the brain?

An amygdala hijack occurs when any strong emotion — anger, fear, anxiety, or even extreme excitement — impairs the prefrontal cortex, the part of the brain in the frontal lobe that regulates rational thought.

Research from 2016 suggests an inverse relationship between the amygdala and the prefrontal cortex. For instance, when the amygdala is activated, the prefrontal cortex is less activated. When emotions run high, the blood and oxygen flow to the amygdala rather than the prefrontal cortex, reducing our ability to think and solve problems.

How to help yourself?

Consider starting a meditation practice to help calm your fight, fight, or freeze response. You can also practice mindfulness, or take up journaling on a daily basis.

Try planning ahead for the next time you might get overwhelmed with anger or anxiety. For instance, if you always get angry around a certain person, do your best to stay centered when they come around (or if possible, see them less often).