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6 steps to emotional self-regulation – Overcoming amygdala hijack
6 steps to emotional self-regulation – Overcoming amygdala hijack
5 minutes
Summary
We’ve all experienced moments in our lives where our emotions got the best of us, leading to words or actions we later regret. Stressful situations are an inherent part of life, and emotional self-regulation is a crucial life skill. The six steps outlined in this video can be a powerful tool for managing your emotions and avoiding the detrimental effects of an amygdala hijack. By applying these steps, you can not only improve your emotional self-regulation but also enhance your personal and professional relationships, ultimately leading to a happier and more successful life.
1
Deep breathing
When you find yourself caught in an unpleasant emotional whirlwind, the first step is to pause and take deep breaths. Often, strong emotions lead to shallow breathing, so it’s essential to ensure you breathe deeply and rhythmically. Techniques like the 4-7-8 breathing method, where you inhale for four counts, hold for seven, and exhale slowly for eight, can help calm your central nervous system.
2
Self-awareness
Take a moment to bring awareness to your thoughts and physical sensations. Ask yourself what you’re thinking and feeling. This introspection helps create emotional distance and reduces the weight of the emotion. By doing this, you consciously re-engage your prefrontal cortex, the rational part of your brain.
3
Acceptance
Acknowledge the emotion you’re experiencing. Avoid denying or running from it. Instead, say, “I see you, I know you’re there.” Research has shown that simply labelling an emotion disrupts the amygdala and reduces emotional reactivity.
4
Remember, it’s temporary
Emotions are temporary; they come and go. Remind yourself that what you’re feeling is fleeting and will pass. This understanding can provide relief and a sense of control.
5
Investigate the source
Delve into what triggered this emotional state. Ask yourself what specific events or words triggered you. Explore what underlying fears or beliefs might be contributing to your reaction. By asking these questions, you re-engage your prefrontal cortex and aim to understand yourself better, improving your emotional intelligence.
6
Choose the right action
Finally, trust yourself to choose the most appropriate action. Consider what you can do differently at that moment to help yourself. This action should lead you towards a more productive state for the situation at hand.
Sources
YouTube. Shadé Zahrai (2020). 6 Steps to Emotional Self-Regulation – Overcoming Amygdala Hijack
by
Shadé Zahrai
PhD Cand. MBA, LLB (Hons 1), BA-Psych, Dip Pos. Psych, IECL Certified Coach, Harvard trained Leadership Coach. Director & Co-founder, Influencer Global LLC. – a peak performance and leadership education, consulting and research firm that works with Fortune500s. Helping professionals around the world to Step Into their Power. Psychology-based insights, confidence-boosting hacks and behind-the-scenes secrets from a successful 10+ year corporate career and years coaching/mentoring professionals, tied together by my mission to make EVERYTHING you watch as actionable and empowering as possible!