What Happens in the Brain When We Are Overwhelmed (The Amygdala Hijack)
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You know the sensation of a "bad day" when you're stressed out, angry, or just plain overwhelmed?
Well, your amygdala, that tiny region in your brain, is what signals those emotions. It's like a watchman, always on high alert, preparing your body to face danger. And sometimes, it overreacts. This is what we call an 'amygdala hijack'.
Why we feel overwhelmed
You've probably experienced an amygdala hijack, perhaps even while trying to quit drinking. It's that sudden surge of emotions that makes you feel like you just can't function. Maybe you remember when a coworker said something that triggered you, and suddenly, you felt so overwhelmed you just wanted to numb it all with alcohol. That's the amygdala hijack at work.
Sometimes the amygdala hijacks the system and the prefrontal cortex can’t regain control. There are 3 different emotional threats that quickly trigger this response: aggression, humiliation, and confusion.
But here's the thing - you're not a slave to this tiny part of your brain. With the right tools and mindset, you can manage these hijacks and emotional overloads, even when quitting drinking. It all begins with understanding the connection between your emotions, the amygdala, and your drinking.
When the amygdala hijacks your emotions, your brain begins to remember how alcohol previously 'fixed' the problem. As a result, you might experience an intense craving to drink. But hey, hold on! There are ways to cope without reaching for that bottle.
Let's start with prevention. If your job makes you feel worthless and triggers these hijacks, maybe it's time for a change. And if that's not possible, don't fret. You can also practice cognitive reappraisal or reframing, which helps you reinterpret negative stimuli as neutral. This way, your rational mind can step in and help you handle the situation.
Also, don't underestimate the power of labeling your emotions. If you can pinpoint exactly what you're feeling, you can reduce its intensity.
Last but not least, do the "stupid stuff", as in, take a walk, call a friend, go to the gym. You might roll your eyes at first, but trust me, these healthy coping mechanisms will help you in the long run.
Remember, quitting drinking isn't just about abstaining from alcohol. It's also about learning how to handle emotional overwhelm and amygdala hijacks without reaching for the bottle. And with a little patience, self-discovery, and practice, you can do it.
Learn more about the amygdala hijack and what you can do to cope with it in episode 106
What to listen to next:
E98: Emotion Intensity and How to Start Self-Regulating
E94: Drinking to Cope or Numb Out Doesn't Help, Here's How to Really Cope
E45: Emotional Overwhelm
E55: How to Power Through When You Want to Give Up
E62: Dopamine Deep Dive
E102: Alcohol and Your Dysregulated Nervous System With Beth Bowen, LMSW
E82: So You Quit Drinking, Now is When the Work Starts with Amanda E. White, LPC
E78: We Need to Learn to Feel Our Feelings with Nikki Eisenhauer from The Emotional Badass Podcast
Sources
Banks, S. et al. Amygdala-frontal connectivity during emotion regulation. Social Cognitive & Affective Neuroscience. 2(4): 303-312. 2007
2. Hariri, A. et al. Modulating emotional responses: effects of a neocortical network on the limbic system. NeuroReport. 11:43-48. 2000
3. Kanasky, B. et al. Preventing amygdala hijack during witness testimony. Trial Tactics. 2018.
4. Lieberman, M. et al. Social cognitive neuroscience: a review of core processes. The Annual Review of Psychology. 58: 259-289. 2007.
5. Nadler, R. What was I thinking? Handling the hijack. Teach Me Teamwork. 2009.
6. Torre, J. Lieberman, M. Putting feelings into words: affect labeling as implicit emotion regulation. Emotion Review. 2018
Cite this episode
Tietz, G. Episode 106: What Happens in the Brain When We Are Overwhelmed (The Amygdala Hijack + Life Update). Sober Powered. 2022.
