The Amygdala Hijack and Its Role in Emotional Intelligence

In the complex landscape of human emotions, the amygdala plays a pivotal role, especially in what is known as the "amygdala hijack." This term, coined by psychologist Daniel Goleman in his groundbreaking work on emotional intelligence, refers to the process by which our emotional responses can override our rational thought, leading to immediate and often disproportionate reactions to certain stimuli.

What is the amygdala?

The amygdala is a small, almond-shaped set of neurons located deep within the brain's medial temporal lobe. It is part of the limbic system, a complex system of nerves and networks in the brain, concerned with instinct and mood. It controls basic emotions, such as fear, pleasure, and anger, and drives, including those related to survival. The amygdala is like a watchtower, always on the lookout for potential threats. When it perceives one, it can instantaneously trigger a response, bypassing the neocortex, the part of the brain responsible for rational thought. This is the amygdala hijack in action: a sudden, overwhelming emotional response that can feel out of our control.

What is emotional intelligence?

The concept of emotional intelligence, also pioneered by Goleman, refers to the ability to recognise, understand, manage, and use our emotions in positive ways to relieve stress, communicate effectively, empathise with others, overcome challenges, and defuse conflict. Emotional intelligence involves a balance between the emotional and rational parts of our brain, a balance that the amygdala hijack directly challenges. When hijacked, our capacity for emotional intelligence can be compromised; we may react impulsively, say things we regret, or make decisions that are not in our best interest.

How to manage an amygdala hijack?

However, the news is not all grim. By understanding the amygdala hijack and learning to recognise its signs, we can develop strategies to prevent its effects, enhancing our emotional intelligence. This process begins with self-awareness, the foundational skill of emotional intelligence. By becoming more attuned to our emotional responses and the triggers that set them off, we can start to anticipate and prepare for potential hijacks.

Mindfulness practices, such as meditation and deep-breathing exercises, can also play a significant role in managing the amygdala hijack. These practices help slow down the brain's reaction time, giving the neocortex a chance to weigh in and moderate the emotional response. Over time, mindfulness can even lead to structural changes in the brain, strengthening the connections between the amygdala and the neocortex and making us less susceptible to hijacks.

It's also essential to cultivate a supportive social environment. Strong, healthy relationships can provide a buffer against the effects of the amygdala hijack. When we're feeling overwhelmed, simply talking to a friend or loved one can help calm our nervous system and bring our rational brain back online.

How to manage this in the workplace?

Managing an amygdala hijack in the workplace requires recognising the signs and implementing strategies to regain emotional control.

When the amygdala takes over during stressful situations, it can lead to reactive behaviours that may not be suitable for professional settings.

To manage this, it's crucial to practice mindfulness and deep breathing techniques as soon as the first signs of distress appear. Taking a moment to step away from the triggering situation can also be beneficial, allowing time for the emotional intensity to decrease.

As a manager or leader, engaging in rational thinking by questioning the reality of the threat and considering alternative interpretations of the situation can help in regaining a balanced perspective. Encouraging an environment where employees feel safe to express their feelings and seek support can also alleviate the frequency and intensity of amygdala hijacks in the workplace.

How can we help?

Maguire Training offers a range of Emotional Intelligence courses and eLearning modules, including our Emotional Intelligence course and for an introduction to the topic of managing an amygdala hijack, check out our new Understanding the Amygdala Hijack eLearning module.

Get in contact by emailing info@maguiretraining.co.uk for more information.