Are you feeling triggered at work?
So many of my clients are experiencing elevated stress and tension at work right now. It's no wonder with all of the layoffs, talk of economic downturn, and everyday news reports that are just plain depressing. Pile that on top of kiddos finishing up those last weeks before summer and stressing over finals and we've got a perfect storm resulting in grumpiness, short tempers and malaise.
Even when stress is low, it's normal to occasionally get "triggered?" Haven't heard that term before? It's when some seemingly innocuous thing happens and you find yourself upset to the nth degree. Yup. You're triggered.
Have you been there before?
Maybe it was something small, like a co-worker looking at you funny while you made an important presentation. Or maybe someone interrupted you in a meeting… or insulted you ... or didn’t listen… or did something else that threw you for a loop.
Sometimes these interpersonal dynamics can really throw us off in a big way. One moment you’re being your natural, brilliant, confident and effective self, and the next you find yourself struggling to keep it together. Maybe you completely lose the plot and you struggle to find the right words to say, or you are suddenly so mad you snap back. We call this "amygdala hijack", and it's a very real occurrence that can happen to anyone with a human brain.
What is Amygdala Hijack?
Biologically, our brains are programmed to respond quickly and effectively at the first sign of a threat. The brain will quickly assess the situation, and spur you into:
Fight
Flight
Freeze
Appease
Makes sense… if you’re dealing with a life or death scenario! Doesn’t make so much sense if you’re doing something like preparing to speak in front of a group of people who are all your senior, which your brain nonetheless interprets as a life or death threat.
Amygdala hijack is the built-in alarm system designed to get you out of danger as quickly as possible. It was not designed to stop and analyze the situation to determine whether or not there is a real threat to life or limb.
S.N.A.P. Back from Amygdala Hijack
So, if this is how our brains work, what can we do about it? I've got you.
Out of my 25 years leading teams, coaching and training executives and consulting business owners, I created a four-part system to help you pinpoint and manage amygdala hijack.
My clients use this S.N.A.P. system to overcome fear and enhance their performance in their professional and personal lives.
Here are the four S.N.A.P. steps:
S: SEE that you are having an amygdala hijack. The first step is to pinpoint when an amygdala hijack is happening. When you can see it, you can make a different choice. Tip: Keep an amygdala hijack journal and write down what triggers you (or who), and what happens based on the following three steps.
N: NOTICE the automatic, familiar, and generally negative thoughts, feelings and sensations that arise. Many of us have spent our lives dealing with amygdala hijack without knowing what it was, or how it manifests. Now that you know what’s happening, you can notice how your body and mind respond. You will have automatic bio-reactions like tightness in your body, shallow breathing, and maybe even perspiring. You'll also have familiar thoughts and feelings that come up. If you look carefully this isn't the FIRST time you've ever felt this way. You probably had similar feelings even back into your childhood.
A: ANALYZE what is actually happening. Step outside the emotion and physical response to assess what’s really happening. Did your boss really intend to shut you down with that comment, or is he just trying to finish the meeting on time? Look for any assumptions, inferences, or conclusions you may have jumped to. Lean into the facts — not the story you may be creating in addition to the facts.
P: PRACTICE cultivating PRESENCE. This takes practice. Keep your amygdala hijack journal and take time to build more awareness around what triggers you and when, and what happens. Then see if you can come back to the present moment by asking yourself a questions like, "What is happening right now? Are my thoughts in the present moment, or are they in the past or future?" The more you can stay in the moment and remain willing to look at what’s really going on, the better you’ll get at noticing and overcoming amygdala hijack.
It takes a commitment, but you can do it! Learning to overcome amygdala hijack will benefit you professionally and personally, helping you overcome your reactions, and restore your personal power.
If this feels like something you want support with, I'd love to help. My clients report huge shifts in their self confidence, resilience and relationships with others.
