Understanding Amygdala Hijacking: Mastering Your Mind and Emotions Under Pressure
Does your brain sometimes seem to betray you right when you need it most? You know the feeling—your mind goes blank, your palms get sweaty, and your heart races like you’ve just run a marathon, all while you stand there, hyper-aware and frozen in place. It’s a common experience, especially in public speaking, and it’s something my clients often mention when they first come to me for coaching.
But this isn’t just a problem confined to giving presentations. It’s something that can infiltrate every corner of your life, particularly in situations that you find challenging. Whether it’s having a difficult conversation, meeting someone for the first time, or networking with new people, these everyday social interactions can feel as daunting as climbing Mount Everest.
So, what’s really going on inside your brain during these moments? Let’s take a closer look at the internal communications happening within your emotions, which might hold the key to conquering even the most challenging of conversations.
What is Amygdala Hijacking?
Amygdala hijacking is a term coined by psychologist Daniel Goleman in his book Emotional Intelligence: Why It Can Matter More Than IQ. It refers to an immediate and overwhelming emotional response that’s out of proportion to the situation at hand. When your brain perceives a threat—whether it’s a physical danger or simply the fear of public speaking—your amygdala, the brain’s emotional centre, takes control.
The amygdala is designed to protect you from harm by triggering the fight-or-flight response. When it senses danger, it sends signals to your body to prepare for action: your heart rate increases, your muscles tense, and stress hormones flood your system. This is great if you’re being chased by a bear, but not so helpful when you’re trying to give a presentation.
Research shows that during an amygdala hijack, the rational part of your brain, the prefrontal cortex, essentially shuts down. This is why you might find yourself struggling to think clearly or recall information when you’re under stress. Your body is in survival mode, and your brain is more focused on keeping you safe than on helping you deliver that killer presentation.
Managing Amygdala Hijacking: Keeping a Cool Head Under Pressure
The next question is, how do you manage yourself to avoid an amygdala hijack? The key lies in leveraging your nervous system’s greatest asset: your breath.
One of the most effective techniques for calming your nervous system is box breathing, also known as four-square breathing. This technique involves inhaling deeply through your nose for four counts, holding the breath for four counts, exhaling slowly through your mouth for four counts, and then pausing for four counts before taking the next breath.
Box breathing is a technique taught to soldiers in the military to help them stay calm under the extreme pressure of combat. If it can keep a soldier calm under fire, it can certainly help you maintain composure during a challenging conversation or a high-stakes presentation.
Here’s how to practice box breathing:
Inhale: Breathe in deeply through your nose for a count of four.
Hold: Hold your breath for a count of four.
Exhale: Exhale slowly through your mouth for a count of four.
Pause: Pause and hold your breath for another count of four.
Repeat this cycle for a few minutes, and you’ll notice a significant reduction in stress and anxiety, allowing your prefrontal cortex to regain control.
Listening to Your Body: The Key to Mastering Your Emotions
Being mindful of what your body is saying and how it correlates with your thoughts is a powerful way to manage your emotions more effectively. Your body and mind are in constant communication, and by tuning into this connection, you can gain better control over your emotional responses.
Example 1: The Power of Positive Self-Talk
Imagine you’re about to walk into an important meeting where you need to present a new idea. As the moment approaches, you start feeling your heart race, your hands get sweaty, and a sense of dread begins to creep in. These physical reactions can easily trigger negative thoughts like, "I'm not prepared," or "What if I mess up?"
However, if you’re mindful of this body-mind connection, you can use positive self-talk to shift your emotional state. By consciously telling yourself, "I’ve prepared for this, and I’m capable," you can slow your heart rate and calm your nerves. This is because positive thoughts can counteract the body's stress signals, leading to a more composed and confident demeanour. In this way, your thoughts and feelings work together to help you manage your emotions and perform better in the situation.
Example 2: Recognizing and Redirecting Anxiety
Let’s say you’re in a social situation, such as a networking event, and you start to feel anxious. Your chest tightens, and you begin to feel a knot in your stomach. This physical discomfort can trigger thoughts like, "I don’t belong here," or "Everyone can see I’m nervous," which only intensifies your anxiety.
Being mindful of this connection allows you to recognize that these thoughts are a reaction to your physical state, not necessarily the reality of the situation. By acknowledging the physical sensations and then consciously redirecting your thoughts—perhaps focusing on your breathing or reminding yourself of your strengths—you can interrupt the cycle of anxiety. This awareness helps you stay present and engage more effectively, giving you the upper hand in managing your emotions.
Using Mindfulness to Gain Control
When you understand how your thoughts and feelings are intertwined, you can better manage your emotional responses by being mindful of both. For instance, when you notice your body reacting to stress, you can take a moment to assess what thoughts are fuelling those feelings. This awareness gives you the opportunity to choose how you respond, whether by changing your thought pattern or using a calming technique like deep breathing.
By practicing this kind of mindfulness regularly, you’ll find that you’re not only more in control of your emotions but also more confident and resilient in challenging situations. This skill is invaluable, whether you’re delivering a presentation, navigating a difficult conversation, or simply trying to make a good impression in a social setting.
Conclusion: Choosing to Stay Cool Under Pressure
Being mindful of your body’s signals and how they interact with your thoughts is key to overcoming challenges like amygdala hijacking. The next time you find yourself facing a difficult situation, whether it’s a public speaking engagement or a tough conversation, ask yourself: Will I allow my brain to set itself on fire, or will I choose to keep a cool head under pressure? With the right tools, such as breathwork and mindful thinking, you can overcome the amygdala hijack and communicate with confidence, no matter the situation.
References
Goleman, D. (1995). Emotional Intelligence: Why It Can Matter More Than IQ. Bantam Books.
“Box Breathing Technique.” Navy SEALs Blog, https://navyseals.com/nsw/box-breathing-technique-navy-seal/. Accessed 2024.