Take Back Control...Amygdala Highjack

I want to open up about something that has been a huge struggle for me since my brain injury, the Amygdala Hijack. It’s that moment when emotions completely take over and logic decides to take a vacation. It can make you say things you don’t mean, do things you later regret and feel like you have no control over yourself. If you’ve ever experienced this you are not alone.

So what is the Amygdala Hijack?

The amygdala is the part of the brain responsible for processing emotions, especially fear and anger. When it senses a threat, real or imagined it reacts instantly, overriding the prefrontal cortex (Part of the brain responsible for logical thinking and impulse control). This was great for survival thousands of years ago when we needed to react fast to danger. (Lions, tigers, bears oh my!) But today it can create problems when emotional outbursts happen in situations where staying calm is the better option.

My Personal Battle 

After my brain injury there were many times I felt like a different person. My patience was gone and temper was short. (I have always had somewhat of a short fuse, but now the fuse was micro scoping) It was like my brain had rewired itself to go from zero to a hundred in seconds. I would snap at the people I love, lash out in frustration. I remember moments where I felt trapped inside my own head, watching myself react in ways I didn’t want to but feeling powerless to stop it. It hurt my relationships...it hurt me. 

I would beat myself up, thinking I had lost who I used to be, but then I learned about neuroplasticity, the brain’s ability to rewire and rebuild itself. Just because my brain had been damaged didn’t mean I was stuck like this forever. (Your now does not need to reflect your future) The same way my brain had changed in ways I didn’t like, I realized I could train it to change in ways that worked for me.

Why This is Worse After a Brain Injury

When the frontal lobe is damaged, which is common with brain injuries the logical and reasoning part of the brain becomes weaker. All while the amygdala stays just as active, meaning emotions fire off before logic has a chance to step in. This is why so many of us with brain injuries struggle with emotional outbursts, poor impulse control and making decisions in the heat of the moment that we later regret. But the good news is, as much as the brain can be an asshole, it can also be our saving grace. 

How to Regain Control and Strengthen the Brain

I knew I had to take action. I couldn’t keep living in this emotional rollercoaster. Here’s what helped me take back control and others I have coached. 

1. Breathwork and Meditation

At first, I thought meditation was just sitting in silence, humming and doing nothing. But once I gave it a real shot I realized it was training for my brain. Practicing deep breathing techniques helped me slow down before reacting. (Forcing my prefrontal cortex to come online) Meditation taught me how to observe my emotions instead of becoming them.

2. Practicing Impulse Control

This one was tough. My impulse control was shot so I had to start with small wins. I would challenge myself to pause before reacting. If you want to check your phone impulsively wait five minutes. If I felt an outburst coming, I would count to ten before speaking.

3. Rewiring My Brain with New Habits

The brain adapts based on what we do repeatedly. If I kept letting my amygdala run the show, it would keep getting stronger, but if I practiced using my prefrontal cortex, over time, it would build new connections and become stronger. So start challenging yourself with activities that require focus like reading, journaling and puzzles. Every time you engage in thoughtful decision-making you are literally rewiring your brain.

Advice for Caregivers: Supporting Someone Through This Journey

If you are a caregiver for someone with a brain injury, witnessing emotional outbursts and impulsivity can be exhausting, frustrating and overwhelming, but your support and understanding make a huge difference in their recovery. Here are some ways to help:

Stay Patient: It’s not personal. The person you love is struggling with something they don’t fully control yet.

Encourage Reflection: After an outburst help them reflect on what happened without shaming them. Asking questions activates the prefrontal cortex. 

Model Calmness: The brain responds to its environment. Staying calm yourself can help regulate their emotions.

Remind Them of Progress: Healing takes time. Remind them how far they’ve come even on bad days.

Encourage Brain-Strengthening Activities: Help them stay consistent with meditation, breathing exercises and mindful decision-making practices.

The Power of Taking Control

The Amygdala Hijack used to control me, but not anymore. It took effort and it took time, but I rewired my brain to work for me instead of against me. This isn’t easy and I still have moments where I struggle, but I’ve come so far. And if you’re struggling with this too, I want you to know you can take back control. Please reach out for more help and techniques to rewire your brain. 

Start small. Stay consistent. Keep pushing forward. I believe in you.

- LukeSpeaks