The Amygdala Hijack: How Anxiety Can Hijack Your Brain

Video Transcript

Have you ever had times when it felt like fear ran away with itself, and you had little control over it? Or when you became afraid of something you couldn't stop worrying about no matter what you did? That's what's called an "Amygdala Hijack."

An amygdala hijack occurs when the amygdala, thought to be the brain's fear center, takes control of our thinking, creating a strong focus on danger. It does this as an essential part of our survival mechanism, designed to keep us safe.

For instance, the amygdala is considered the emotional command center: always on the lookout for danger and ready to react if danger is detected.

Usually, the frontal cortex, the area of the brain responsible for rationality, helps us make calm, reasoned decisions. But sometimes, when we're really stressed or scared, the amygdala jumps in, bypassing and overriding logical thinking.

An "Amygdala Hijack" is like an emotional lightning storm. It's sudden, intense, and can feel overwhelming.

Have you ever had an instance where you were flooded with fear and had difficulty shutting it off, only to later think, “Why was I so afraid of that?” That's the amygdala hijack in action.

So, how do we calm an amygdala hijack storm when it happens?

First, recognize the signs. Is your fear reaction skyrocketing unexpectedly? Does it feel like it could run out of control?

If so, that's your cue to:

• Stop and recognize your amygdala has engaged.
• Then, relax your breathing and calm your mind.

These actions will help take the power away from the amygdala and give it to the frontal cortex, which will help you think more rationally and clearly. While it might take a few moments for the transition to happen, it will if you persevere with relaxed breathing and calming yourself despite the amygdala having a tantrum.

When you recognize your amygdala is trying to get your attention by being overly reactive, and you work to calm yourself despite the strong feelings of fear and danger, you can spot and reverse amygdala hijacks.

Again, as you persevere with calming yourself, your body and brain will transition back to a calmer state, allowing you to think more clearly.

Remember, the "anxiety brake," that part of the brain responsible for preventing fear messages from retriggering the amygdala, resides in the frontal cortex. As your brain transitions back to the frontal cortex, you regain the power to quiet the amygdala.

Understanding the Amygdala Hijack is empowering. It's not about never having them but learning to control them so they don't run amok. With practice, you can train your brain to remain calm, even during the wildest emotional storms.

Also, remember, you are the captain of your ship. With knowledge and practice, you can steer through any amygdala hijack storm.

Learning about your power and working to attain it puts you in control of your "fear center" rather than seeming like it controls you.

Recovery Support members can learn more about the "Anxiety Brake" and "Amygdala Hijack" in Chapter 6.