Understanding Emotional Hijacking: What Happens to the Brain and Nervous System During Intense Emotions
When a professional faces emotionally charged situations—whether in a challenging meeting or during difficult feedback—their nervous system can quickly shift from a calm, focused state to one of intense emotional arousal, leading to a sense of losing control over thoughts, reactions, and even tears. This phenomenon, sometimes referred to as “emotional hijacking,” occurs when the brain's emotional centers override rational thinking and cognitive control, leaving one feeling disoriented, anxious, and vulnerable. Let’s explore why this happens and provide insights into how to manage these overwhelming moments.
What Is Happening in the Brain?
When we experience emotional stress or perceive a social threat (such as criticism or conflict), the brain’s amygdala—the region responsible for processing emotions and detecting threats—becomes activated. This activation can override the prefrontal cortex, which is responsible for executive functions like decision-making, reasoning, and impulse control. This “amygdala hijack,” as coined by psychologist Daniel Goleman in Emotional Intelligence, causes the prefrontal cortex to lose its ability to moderate reactions. Instead, the brain’s response is dominated by the amygdala’s immediate, intense emotions, which can include anger, fear, and sadness.
During this response, the sympathetic nervous system initiates the "fight, flight, or freeze" response, increasing adrenaline and cortisol levels. These stress hormones elevate the heart rate, narrow focus, and prepare the body to react physically, which can be helpful in emergencies but overwhelming in professional settings. For many people, this can lead to tears, loss of focus, and impaired communication as the cognitive brain essentially “shuts down” momentarily to prioritize survival.
The Science of Emotional Regulation
Understanding how the body and mind react in these high-stress moments is the first step toward developing emotional regulation strategies. Dr. Bruce Perry, a psychiatrist and trauma expert, explains that our brains are “built from the bottom up”—meaning that when emotional responses are triggered, the brain naturally shifts to more primitive, survival-focused areas rather than higher reasoning centers. To regain composure and reengage cognitive functions, we need to signal safety to the brain through techniques that soothe the nervous system, such as deep breathing, grounding, and pausing before responding.
Techniques to Calm the Nervous System
For professionals who experience these overwhelming moments in the workplace, it’s important to learn techniques that help restore balance to the nervous system:
Mindful Breathing: Slowing the breath and focusing on each exhale can help shift the nervous system from a sympathetic (stress) state to a parasympathetic (calm) state, allowing for clearer thinking and emotional regulation.
Grounding Exercises: Techniques like feeling the feet on the floor, noticing surroundings, or using the five senses can help anchor the body in the present, reducing the intensity of emotional overwhelm.
Cognitive Reframing: Training yourself to interpret intense situations as temporary or manageable rather than as threats can reduce the amygdala’s tendency to hijack the response system. A mindset shift toward seeing challenges as growth opportunities can further aid this process.
Video Resource for Further Understanding
For a deeper dive into how the brain and nervous system respond during these high-stress moments, Dr. Dan Siegel’s “Hand Model of the Brain” provides an accessible yet scientifically robust explanation of what happens when emotions override rational thinking. Dr. Siegel explains the brain’s architecture and what causes individuals to "flip their lid" when faced with emotional triggers.
You can view Dr. Siegel’s explanation here: Dan Siegel - Hand Model of the Brain. This video can be an excellent resource for professionals seeking to understand the neurobiology behind their reactions, and it offers a practical visual that can aid in emotional regulation strategies.
Building Resilience and Emotional Awareness
Building resilience involves more than just understanding emotional hijacking; it requires regular practice in self-awareness, emotional regulation, and self-compassion. Emotional sensitivity can be managed and even used as a strength when we know how to respond to and regulate it. With regular practice, emotionally sensitive professionals can shift from feeling overpowered by their emotions to understanding and managing them effectively, creating a more empowered and confident presence in their work lives.
Reach out today to schedule an initial session or a free consultation call. Together, we’ll explore how therapy can empower you to navigate life’s challenges with greater clarity and confidence.
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