Lecture on Amygdala Hijack and Mindfulness

Concept of Amygdala Hijack

• Definition: Coined by Daniel Goleman, author of Emotional Intelligence.
• Description: An immediate, overwhelming emotional reaction disproportionate to the stimulus.
• Cause: Triggers a deeper emotional threat similar to life-threatening situations.

Function of the Amygdala

• Role: Part of the brain responsible for emotional reactions.
• Action: Steals the functioning of the neocortex (logical thinking, conscious thought, sensory perception).
• Result: Logic overridden by emotion.

Evolutionary Background

• Scenario: Encounter with a sabertooth tiger—your ancestors ran due to amygdala hijack.
• Outcome: Survival of those with effective amygdala response.
• Modern Parallel: Today’s stressors (emails, traffic, bosses) trigger similar responses.

Consequences of Amygdala Hijack

• Biological Response: Floods system with adrenaline and cortisol.
• Duration: Effects can last up to 4 hours—referred to as an "amygdala hijack hangover".
• Emotional Impact: Lingering feelings of anger, rage, confusion, overwhelm, fear.

Coping with Amygdala Hijack

Short-term Strategies

• Counting: Switches on the neocortex, creating space from the emotion.
• Deep Mindful Breaths: Activates the parasympathetic nervous system (rest and digest), promoting peace.

Long-term Strategies

• Mindfulness-Based Stress Reduction (MBSR)
  • Duration: 8-week course with proven effectiveness.
  • Effects: Structural brain changes, new neural pathways in the amygdala.
• Mindfulness Practice
  • Study: 20 minutes a day for 4 days can show significant test differences.
  • Recommendation: Start a mindfulness practice to build resilience against emotional hijacking.

Resources

• Additional Support: Guided meditation available at richerexperiences.com.

Encouragement: Begin your mindfulness practice today for better emotional regulation and presence.