Five Steps to Escape the Fight-Flight-Freeze Cycle
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Understanding Amygdala Hijacks
This article outlines five actionable strategies to manage amygdala hijacks and regain control over emotional distress using both cognitive and physical approaches.
Photo by Mizuno K on Pexels
The Symptoms of Amygdala Hijacks
Experiencing persistent feelings of anxiety, fear, or confusion can indicate that your amygdala is overactive, seizing control of your emotional state. Many individuals, including myself in the past, encounter this situation.
Common indicators of amygdala hijacks include intense and mixed emotions like anxiety, fear, anger, guilt, distress, or even boredom. When these feelings become chronic, they may signal neurochemical and hormonal imbalances often triggered by environmental factors or traumatic memories.
In more severe cases, professional help may be necessary. Psychiatrists and neurologists can diagnose and treat conditions with medication and therapy. However, this article focuses on lifestyle modifications to help you escape the cycle of fight, flight, or freeze.
Introduction to the Amygdala and Neocortex
To effectively manage fear and anxiety, it is crucial to understand the amygdala's role. This area of the brain operates outside our conscious control and serves as an alert mechanism, not part of our cognitive processing.
Understanding this distinction is vital because, while we can't directly control the amygdala through thought alone, we can influence it through our actions.
The amygdala communicates rapidly with our nervous and endocrine systems, acting much faster than the neocortex. Its primary function is survival. Therefore, recognizing how the amygdala operates is essential for coping with difficult emotions.
Although fear and anxiety often appear similar, they are different. Fear arises in response to real dangers, while anxiety can manifest even in the absence of immediate threats.
Practical Steps to Tame the Amygdala
After understanding the amygdala and its relationship with the neocortex, we can explore practical strategies to mitigate the risks of amygdala hijacks.
Pause and Observe
All emotions convey important messages about our internal state. Slowing down to reflect on our thoughts and feelings can help us understand their origins. Mindfulness practices encourage this awareness, allowing us to activate our neocortex and send calming signals to our primitive brain.
Breathe and Move Mindfully
Engaging in breathing exercises and physical movement can help release excess stress hormones. Activities like walking or dancing can shift our mood and interrupt negative cycles. Simple breathing and relaxation techniques can also rebalance neurotransmitters.
Reframe Your Thoughts
During crises, negative thoughts can spiral out of control, leading to heightened anxiety and fear. To combat this, ask yourself critical questions to challenge these thoughts. Techniques such as journaling or cognitive behavioral therapy (CBT) can help rewire your thought patterns.
Create a Strategic Plan
After identifying your emotional triggers, develop a comprehensive plan to address them. This may include improving nutrition, ensuring restorative sleep, fostering social connections, and seeking professional support.
Seek Support When Needed
While you can implement your plan independently, reaching out for help can be invaluable. Articulating your feelings to friends, family, or professionals can enhance your support network and lead to better outcomes.
Conclusion and Reflection
Managing emotional triggers starts with awareness and a proactive plan. Mindfulness practices such as meditation can significantly reduce the impact of amygdala hijacks over time.
By slowing down, observing emotions, and employing coping strategies, we can enhance our emotional intelligence and mental resilience. Although navigating unpleasant emotions like anxiety can be complex, understanding the interplay between the amygdala and neocortex equips us with the tools to improve our quality of life.
The first video, "How to Turn off the Fight/Flight/Freeze Response: Anxiety Skills #4," provides valuable insights into managing these emotional responses through practical skills.
The second video, "Fight, Flight, Freeze Response: Explaining Your Stress Response (And What Happens In Your Brain)," offers an in-depth explanation of the neurological mechanisms behind stress responses.
Thank you for engaging with this discussion. I hope it contributes positively to your well-being and understanding of emotional health.