Pushing yourself hard, grinding through long hours, and always going the extra mile can feel like the right thing to do—until it’s not. If you’re constantly running on empty, feeling like you have to prove something, or just can’t seem to hit the brakes, you might not be in control of your choices as much as you think. Chances are, you’re caught in an Amygdala Hijack—your brain’s built-in alarm system taking over and running the show.
The good news? Understanding how an amygdala hijack works can help you recognize it, regulate it, and take back control. Let’s break it down.
What Is an Amygdala Hijack?
Your amygdala is the brain’s threat detection system, constantly scanning for danger. It’s been doing this job since the earliest days of human survival, triggering a fight-or-flight response the second it detects a threat.
In a true life-or-death situation, this is a great feature—it helps you react fast. But in modern life, where the “threats” are deadlines, criticism, or a never-ending to-do list, this system can backfire.
An amygdala hijack happens when the emotional brain overrides logical thinking, throwing you into survival mode. This means you react impulsively, your stress skyrockets, and you make decisions based on fear instead of reason.
How Does an Amygdala Hijack Work?
When stress levels rise, the amygdala sends an emergency signal to your body:
- Heart rate spikes
- Breathing gets shallow
- Muscles tense
- Tunnel vision kicks in
- Logical thinking shuts down
This is why, in the middle of an amygdala hijack, you might lash out, freeze up, or make a rash decision you regret later.
Instead of slowing down and thinking things through, your brain tricks you into believing you have to act right now—even when the situation doesn’t actually require urgency.
Common Triggers of an Amygdala Hijack
Everyone’s triggers are different, but these are some of the biggest culprits:
- Criticism (feeling judged or attacked)
- Lack of control (situations where you feel powerless)
- Perceived injustice (when something feels unfair)
- Chronic stress (being overworked and overwhelmed)
- Unexpected change (when things don’t go as planned)
If you’ve ever snapped at someone, shut down completely, or felt paralyzed by stress, you’ve experienced an amygdala hijack in action.
The Consequences of an Amygdala Hijack
Physiological Effects
Your body is primed for battle mode. You’re flooded with stress hormones like cortisol and adrenaline, keeping you on edge and unable to relax. Over time, this can lead to:
- Chronic stress
- Burnout and exhaustion
- Increased anxiety and irritability
Cognitive Effects
When your amygdala hijacks your brain, your prefrontal cortex—the part responsible for logic and decision-making—takes a back seat. This means:
- Poor decision-making
- Overreaction to small problems
- Loss of perspective
Ever sent an angry email you regretted? Walked away from a challenge instead of working through it? That’s your hijacked brain at work.
How to Take Back Control
The key to stopping an amygdala hijack is recognizing it early and managing the response before it takes over. Here’s how:
1. Recognize the Hijack
Pause and ask yourself:
- Am I feeling overwhelmed, defensive, or panicked?
- Am I reacting without thinking?
- Is this situation truly urgent, or does it just feel that way?
2. Slow Down Your Breathing
Your breath is a direct line to your nervous system. Slowing it down tells your brain, I’m safe. Try this:
- Inhale through your nose for four seconds
- Hold for two seconds
- Exhale slowly for six to eight seconds
Repeat for one minute and feel your body start to shift out of panic mode.
3. Reframe the Situation
Instead of thinking “I have to fix this right now!” try:
- “I have time to think this through.”
- “This is stressful, but I can handle it.”
- “Not everything needs an immediate reaction.”
Shifting your mindset helps re-engage your logical brain.
4. Move Your Body
If you feel the hijack coming on, do something physical:
- Lift weights
- Take a walk
- Stretch or shake it out
This burns off excess stress hormones and gets you back in control.
5. Get Perspective
Talk it out with someone you trust. A second opinion can help you see the situation more clearly and stop the hijack before it spirals.
Final Thoughts
Amygdala hijacks happen to all of us. But the more you understand how they work and what triggers them, the better you can manage them.
Next time you feel yourself slipping into survival mode, remember:
- Pause
- Breathe
- Reframe
- Move
- Talk it out
Burnout and overdrive don’t have to be your default. The more you practice these strategies, the more control you’ll have over your reactions—leading to better balance, stronger relationships, and a healthier life overall.
Stay well.
