How to Tell If Your Amygdala Has Been Hijacked (And What to Do About It When It Happens)
Ever had a moment where your heart pounds, your hands shake, and your brain screams, “This is bad!”—even when logically, you know everything’s okay?
You might be experiencing something called an amygdala hijacking.
What Is an Amygdala Hijack?
Your amygdala is a small, almond-shaped part of your brain responsible for detecting threats and triggering your fight-flight-freeze-fawn response. It’s the brain’s emergency alarm system—evolutionarily designed to keep you alive by reacting to danger fast.
The term “amygdala hijack” was coined by psychologist Daniel Goleman, author of Emotional Intelligence, to describe what happens when this alarm system overrides your rational brain (specifically, your prefrontal cortex). When that happens, your thinking brain takes a backseat, and your survival brain takes the wheel.
In other words: your brain goes into full-blown DEFCON mode, even if you’re just sitting in a meeting or opening an uncomfortable email.
When Your Brain Thinks It’s a Bear
The tricky part? Your amygdala can’t tell the difference between real, physical threats (like a bear chasing you) and emotional or social threats (like getting negative feedback at work). So, instead of calmly processing the situation, your body floods with stress hormones—adrenaline, cortisol—and your nervous system flips the panic switch.
You might experience:
- Nausea, shaking, or sweating
- Racing heartbeat or shortness of breath
- A sudden wave of dread, anger, or irrational fear
- Feeling like you’re about to explode, cry, freeze, or flee
Sound familiar?
It’s not just anxiety. It’s biology.
Why It Matters
When you’re in an amygdala hijack, your ability to reason, reflect, or respond with clarity is impaired. You might say or do things you later regret. You might shut down completely. You might avoid situations that aren’t actually dangerous, but feel that way to your nervous system.
Knowing what’s happening in your brain doesn’t make it instantly go away—but it does give you a powerful first step: Awareness.
Once you realize, “Oh—my brain thinks I’m in danger, but I’m actually safe,” you can take steps to calm your nervous system and regain control.
Grounding: Your Emergency Exit
The most effective way to disrupt an amygdala hijack is through grounding techniques—simple practices that bring you back to the present moment and help signal to your body that there’s not actually a bear in the room with you at this moment.
Here’s one you can use anywhere:
5-4-3-2-1 Grounding Exercise:
- 5 things you can see – Look around. Say them out loud or in your head. (“I see my phone, a pen, a plant, my shoes, the ceiling.”)
- 4 things you can feel – Notice sensations. (“My feet on the floor, my shirt on my skin, my hands in my lap, the chair under me.”)
- 3 things you can hear – Listen carefully. (“I hear the hum of the AC, a bird chirping, my own breath.”)
- 2 things you can smell (“Coffee. Fresh laundry.”) – If you can’t smell anything, name a smell you like, or light a candle.
- 1 thing you can taste – Notice any lingering taste or grab a sip of water. (“Mint. Water. Toothpaste.”)
This technique interrupts the panic loop by anchoring your senses in the present. It may feel simple, but it works—because it speaks the language of your nervous system.
You’re Not Broken—You’re Wired This Way
Experiencing an amygdala hijack doesn’t mean you’re weak or overreacting. It means your brain is doing its best to protect you with outdated programming.
Your job isn’t to never feel anxious, triggered, or overwhelmed. It’s to recognize when the alarm has gone off—and to learn how to step back from the fire.
With practice, you can build awareness, calm your nervous system, and respond from a place of power instead of panic.
Final Thought
This emergency response is actually a sign your body is working correctly; it’s just misinterpreting the situation.
But you get to decide what happens next. Start with grounding. Then ask yourself: What do I actually need right now? Chances are, it’s not escape—it’s support, safety, and a little more self-trust.
