• Home
  • About
  • Blog
  • Archives
  • Directory
  • Subscribe
  • Contact Us
The Brain Health Magazine
  • Home
  • About
  • Blog
  • Archives
  • Directory
  • Subscribe
  • Contact Us
No Result
View All Result
The Brain Health Magazine
No Result
View All Result

The Stress-Learning Connection: Manage an Amygdala Hijack in Three Steps

Reversing that Mental Freak-Out Moment

in Brain Function, Hormones, Mental Health
January 14, 2022
0
The Stress-Learning Connection: Manage an Amygdala Hijack in Three Steps

By Amy Lawson Moore, PhD

With dreams of attending a top-ranked college, you need very high scores on both sections of the entrance exam. For months, you study and prep and study some more for the SAT. You are ready on test day. This day will determine your life’s course. As you take your seat, you notice your palms are sweaty, and you feel your heart pounding in your chest. When the test begins, your mind goes blank. You find yourself unable to remember anything you studied. Even the easiest math questions are impossible to answer. You are now breathing fast and feeling nauseous. You put your pencil down, run out of the room, and collapse in a puddle of tears. What’s happening?

That phenomenon is called the amygdala hijack and can happen anytime we experience an extremely stressful situation. The amygdala is the emotional filter for the brain. It responds to a stressor in less than a second by signaling the adrenal glands to release two hormones called cortisol and adrenaline. Once the stressor releases those hormones, the amygdala overrides the prefrontal cortex where all the higher-order thinking occurs. Cognition, learning, problem-solving, and even accessing memories are all inhibited. In other words, the amygdala hijacks the brain.

Although this response is useful when you need to flee quickly from a physical threat (like outrunning a bear), the amygdala hijack can be detrimental to our functioning in everyday stressful scenarios like the one described above. And we can’t do much to recover the logical thinking part of the brain while emotions hijack it. But we can learn to shut it down so that we can more quickly re-engage our frontal lobe. Or in the case above, we can teach our kids how to manage this extremely frustrating phenomenon. Here are the three steps to regaining control:

  1. Recognize the Hijack
    The first step in regaining control of the thinking part of the brain is to recognize when the amygdala hijacks it. Psychiatrist and author Dr. Daniel Siegel says it’s important we “name it to tame it.” That is, once we acknowledge the emotion and say it to ourselves (or someone we trust), we’ve completed the first step toward reclaiming our prefrontal cortex. For example, the student taking the SAT might recognize the sweaty palms and rapid heartbeat were signs of high stress, and then stop to think, “I’ve been triggered, and I’m feeling scared.”
  2. Clear Your Mind
    Irrational thoughts will spin in our minds when the amygdala is in charge. These thoughts can lead to behaviors we may regret later, so it’s important to get rid of them as quickly as possible. Neuroanatomist Dr. Jill Bolte Taylor says it only takes 90 seconds to regain control if we let the process play out without engaging in it. She tells us the chemical process that triggered the amygdala hijack will be over in 90 seconds, and we can wait it out. Any leftover emotions after 90 seconds are actually a choice, not biologically determined. That’s great news! Sitting with strong emotions without acting on them takes practice, but comes with great reward once we’ve mastered the ability to ignore those irrational thoughts.
  1. Breathe
    We hear over and over the importance of learning mindful breath work, but how many of us actually try it? Maybe more of us would if we knew how it helps. When the amygdala is in charge, oxygen is diverted to it and away from the frontal lobes responsible for logical thinking. Deep breathing will help bring oxygen back to the frontal lobes! You can explore dozens of helpful breathing exercises to find one that’s most comfortable for you. An easy one to get started with is called 4-7-8 Breathing. Sit with your back straight and inhale through your nose to a count of 4, hold your breath for a count of 7, and exhale through your mouth for a count of 8. Repeating this cycle five times takes 95 seconds—five seconds longer than the time takes for the amygdala hijack to expire. How convenient!

Understanding the phenomenon of the amygdala hijack can help us (and our kids) approach it with intentionality rather than allowing it to continue interfering with rational thinking and learning. Regardless of the source of stress, the ability to have a sense of control over the biological response to the stressor can be life-changing for people of every age.

Dr. Amy Moore is a cognitive psychologist in Colorado Springs, CO, at the headquarters of LearningRx, the largest network of brain training centers in the world. She specializes in cognition and learning in neurodevelopmental disorders, brain injury, learning disabilities, and age-related cognitive decline. She is also Editor-in-Chief of Modern Brain Journal, a board-certified Christian counselor, and co-host of the podcast Brainy Moms. Learn more about her work at www.AmyMoorePhD.com and www.LearningRx.com.

Share on FacebookShare on TwitterShare Via EmailPinterest
Next Post
The Zac Easter Story: a Writer’s Exploration of a Damaged Mind

The Zac Easter Story: a Writer's Exploration of a Damaged Mind

SIGN UP

BLOG

Eye-Ear Connection Plays Major Role in Proprioception

Eye-Ear Connection Plays Major Role in Proprioception

By Deborah Zelinsky, O.D. “Vestibular information is integrated with proprioceptive and other sensory inputs to generate our sense of motion,” say authors of a recent study published in a 2021 issue of Current Opinion in Physiology (https://doi.org/10.1016/j.cophys.2020.12.001). This explains why patients with vestibular sensory loss or other vestibular impairments find “everyday activities like walking” to […]

Read more
Proprioception and TBI

Proprioception and TBI

by James A. Heuer, PA Proprioception, simplified, is disturbed balance. Proprioception is how a person knows the position of the body, the location of their legs or arms, and how their head is held. It is the awareness of where the body is, and it is learned throughout a person’s lifespan. As muscles strengthen, they […]

Read more
Smoky Quartz for Balancing and Grounding

Smoky Quartz for Balancing and Grounding

By Kristen Brown Owning your place and space in the world takes a powerful mindset. Whether it’s navigating terrain physically or navigating situations mentally and emotionally, you will always find opportunities to see and feel where you’re at in the moment. One simple way to bring more awareness to your body, mind, and spirit is […]

Read more
This Professional Speaker & Auctioneer Couldn't Talk Her Way Out of Brain Injury Symptoms

This Professional Speaker & Auctioneer Couldn’t Talk Her Way Out of Brain Injury Symptoms

By Ed Roth Letitia Frye will be the first to tell you she doesn’t sugar coat anything. But she did try to hide a few things, namely the ocular and physical limitations her brain injury caused her at work and home. West Coast-born, East-Coast raised, Letitia doesn’t have a 9-5 desk job or a typical […]

Read more
Our Children are Our Legacy: Ensuring a Daughter's Success

Our Children are Our Legacy: Ensuring a Daughter’s Success

By Ian Hebeisen 20 years ago, Mike Lang returned home to find his house empty – not unusual, since he knew his wife Kelly and their two daughters were at a ballet rehearsal. Upon checking the answering machine, however, Mike learned that they never made it to their destination. “The message was from our friend […]

Read more
Joy Essential Oil

Joy Essential Oil

By Amy Zellmer, Editor-in-chief A complementary tool that can help you achieve a healthy lifestyle, essential oils are easy to use and smell great, with a variety of uses. All oils are not created equal. I personally only trust the Young Living brand because I know they maintain complete control over their product from seed […]

Read more
From Concussion to Competition

From Concussion to Competition

By Mohammed Elamir, MD, FACP, Aviv Clinics Physician When 14-year-old Linden Perry came to Aviv Clinics, we asked about her expectations of our program. “I just want to be me,” she answered. It’s a response we hear frequently at Aviv Clinics, where our unique, comprehensive medical program helps people improve their brain function. Whether they […]

Read more
Proprioception: a Mind-Body Connection

Proprioception: a Mind-Body Connection

by Dr. Kassie Kaas, DC Proprioception, also referred to as kinesthesia, is defined as your ability to sense your movement or body position. That internal awareness helps you determine if you are standing, seated, in motion, or experiencing a gravitational force even with your eyes closed. Millions of special receptors located in joints, tendons, skin […]

Read more
Mexican Fried Rice

Mexican Fried Rice

by Amy Zellmer, Editor-in-chief What You Need: 7 oz. (300g) chicken breast 2 cloves garlic, crushed scant ½ cup (100g) rice 2 tbsp. coconut oil ½ red onion, chopped 1 red pepper, diced ⅜ cup (100g) sweetcorn, drained ½ cup (100g) red kidney beans, drained 1 tomato, peeled, chopped 1 avocado, stone removed, flesh diced […]

Read more

INSTAGRAM

Follow Us!

  • And these are just the reported numbers. There are estimates that this number is likely double!!! Chances are you or someone you love will experience a TBI in their lifetime. 

#tbi #braininjury #pcs #concussion #advocacy
  • Just received the newest issue of @miradormagazine …Mirador is an age-appropriate, dementia-friendly publication created for people experiencing cognitive change.

I am contributing a regular seated yoga feature in each issue … because yoga is so important for neuroplasticity and overall brain health. 

#brainhealth #neuroplasticity #dementia #cognitivedecline #braininjury #tbi #abi #concussion #pcs #dementiafriendly #seatedyoga #chairyoga #accessibleyoga
  • Today is World Disability Day, also known as International Day of Persons with Disabilities. 

As someone living with an invisible disability I take a lot of pride in educating others that not all disabilities are seen, and to never judge a book by its cover. 

Someone may look or seem able bodied, but you should never make a blanket judgement about what they should or shouldn’t be able to do. 

I use the elevator a LOT to go up just one short of flight of stairs. It’s really annoying when someone says something like “let’s just take the stairs” because they don’t want to be inconvenienced by waiting for the elevator, without taking my needs into consideration. 

I get it, I look fine and able bodied. It’s easy to forget that I’m disabled. 

But this is exactly why I take these moments to share and educate. 

If you’ve followed me for any amount of time, you know I’ve spent hours lobbying at the State Capitol and the Nation’s Capitol for disability rights. I also started an awareness campaign called #NOTINVISIBLE (right before the pandemic hit). I take awareness and education very seriously, and am always looking for groups to speak at if you know any! 

What are YOU going to do today to celebrate? 

#worlddisabilityday #disabilityday #dayofpersonswithdisabilities #iamdisabled #invisibledisability
  • The FREE @LoveYourBrain Mindset Challenge starts now! 

Give yourself the gift of balance, PLUS a chance to win great prizes when you sign up before November 18th.

The end of the year can be filled with busyness, overload, and difficult emotions. That’s why they’re inviting you to find balance and tap into inner peace, resilience, and overall well-being this season!

When you join the challenge you
  • Look what I picked up from the printer!! It’s here and it’s almost ready to ship! There’s still time to order your copy 

www.concussiondiscussions.com/pre-order
  • Day four lineup 
@integratedbraincenters 
@drkassie_k 
@healthybrainnow 
www.concussiondiscussions.com 

#concussion #braininjury #tbi #pcs #postconcussionsyndrome #postconcussionrecovery
  • Day Three Lineup: 
@amyzellmer 
MO Functional Neurology 
www.concussiondiscussions.com

#concussiondiscussions #concussion #pcs #postcincussionsyndrome #postconcussionrecovery #braininjury #tbi
  • Day Two’s lineup:
@the_shiu_clinic 
@healthybrainnow 
@portlandchiropracticneurology1 
@northwestfunctionalneuro 

#concussiondiscussions #concussion #braininjury #tbi #pcs #postconcussionsyndrome #postconcussionrecovery
  • Today is DAY ONE of the Concussion Discussions and our lineup is: 
@healingresponse 
@integratedbraincenters 
@kaplanbrainandbody 

There’s still time to register and get in on this free virtual summit! 
www.concussiondiscussions.com

#braininjury #concussion #tbi #pcs #postconcussionsyndrome #postconcussionrecovery #functionalneurology #funcneuro

© Copyright 2019 | The Brain Health Magazine

  • Advertise With Us
  • Submission Guidelines
  • Privacy Policy
  • Terms
  • Contact Us

DISCLAIMER: THIS MAGAZINE DOES NOT PROVIDE MEDICAL ADVICE - View PDF

No Result
View All Result
  • Home
  • About
  • Blog
  • Archives
  • Directory
  • Subscribe
  • Contact Us
This website uses cookies. By continuing to use this website you are giving consent to cookies being used.