Mental Health

Do You Often Feel Stuck in “Fight-Flight-Freeze” Mode and Lose Control?

Here are five practical steps to get unstuck and move on

This post provides five practical steps to address amygdala hijacks and tame the amygdala to better deal with unpleasant feelings creating crises, using the thinking brain and the body.

Perceptible Symptoms of Amygdala Hijacks

If you are constantly in the fight, flight, or freeze mode with constant unpleasant emotions, it might mean that your amygdala keeps hijacking your mental and bodily resources. This is a common situation experienced by many people. It happened to me in my younger years.

Perceptible symptoms of amygdala hijacks are experiencing strong, mixed, uncomfortable, unpleasant, and confusing emotions for unknown reasons. The most prominent feelings in this process might manifest as anxiety, fear, anger, guilt, distress, or boredom.

If we constantly feel these emotions, it might indicate an overactive amygdala causing neurochemical and hormonal imbalances for various reasons. In addition to biological reactions in the body, environmental stimuli and traumatic memories buried in the subconscious mind might also trigger them.

Severe cases require medical intervention and support from qualified healthcare professionals such as psychiatrists or neurologists who can diagnose and treat the conditions via medication, behavioral therapy, or a combination.

In this post, I only focus on the lifestyle changes that we can apply to move from the constant fight, flight, or freeze mode to a stable state. In the following sections, I provide practical tips that might lower the risks of amygdala hijacks successfully.

First, based on my understanding, I’d like to give a little background on this specific region and its interaction with the thinking brain (neocortex). This post is not health advice and not a scientific paper. Instead, it is for information, inspiration, and awareness purposes based on my years of studies and experience in the field.

A Brief Introduction to Amygdala and Its Relationship with NeoCortext

To make sense of anxiety and fear, we need to understand the nature of the amygdala. This brain region is not in our conscious control. We need to realize that the amygdala is an alert system in the brain. It is not part of the cognitive system.

I highlight this fact because we cannot control the amygdala directly with our thoughts, but we might with our actions. I will explain them in the following sections.

This constraint of not being in our conscious control makes it paradoxical and challenging for our lives. It puts us in a vulnerable position of being controlled rather than controlling our emotions.

The amygdala has solid and fast neural connections to our nervous system, endocrine system, and organs. The amygdala acts much faster than the neocortex does. Our neocortex is a specific part of the cerebral cortex (thinking brain). The neocortex is the most recently evolved thinking part of the brain.

The primary function of the amygdala is to maintain survival. Understanding the function of the amygdala is essential to coping with anxiety, fear, and other uncomfortable emotions.

Fear and anxiety look similar to us, but they are two different emotions and conditions. Dangerous situations create fear. However, anxiety can occur without real life-threatening situations when no fear is associated. We can feel anxious without experiencing fear.

Anxiety might occur when there is no real danger. For example, we might feel anxious just thinking about the future and imagining it to put us in a difficult position. Thus, anxious thoughts might create a paradoxical situation for human life when there is no apparent danger.

We cannot directly affect the amygdala with our thoughts. However, we can influence it with our conscious thinking and bodily actions. It is the concept behind taming the amygdala used as a treatment method by professionals.

The function of the amygdala is to notice threats before our thinking brain can see them. Moreover, our thinking brain can also create alerts and activate the amygdala. Our negative thoughts have the power to activate the alert system.

The amygdala observes and senses the risky situations and perceptual dangers that may affect our survival. The possibilities (real or perceived) are coded in the amygdala. People may have different amygdala codes based on prior learning and other life experiences.

Natural amygdala patterns or codes include common survival threats such as sudden noise, extreme physical pain, and suffering.

The thinking brain can experience the symptoms after the amygdala is activated for various conditions and reasons. The neocortex might have no clue during the amygdala activation period. The neocortex runs much slower than the amygdala in sensing threats. Thus, we don’t have direct control over the amygdala functions.

On the other hand, our neocortex, comprising our thinking brain, is within our intentional control. By using the capabilities of the neocortex, we think, assess, rationalize, plan, and execute actions to solve problems.

There is no direct connection between the neocortex and the amygdala. By its nature, the amygdala overwrites the rules of the thinking brain and has no time to wait for the neocortex to develop a solution for a threat, real or perceived.

Our thinking brain only knows the amygdala has generated alerts when our anxiety and fear symptoms start manifesting. In reality, anxiety and fear are emotions generated by amygdala alerts.

Therefore, it is not always or efficiently possible to control our anxiety and fear when they are triggered. Without realizing this biological fact, anxiety and fear might be seen as chaotic mysteries.

After this brief information on the amygdala and neocortex, I’d like to provide practical tips to lower the risks of amygdala hijacks using the thinking brain and the body.

1 — Slow down and observe.

All emotions, positive or negative, give an indication of what is happening in the body and mind. Therefore, noticing and understanding their messages is critical.

Slowing down and observing our thoughts and emotions can allow us to understand the causes. However, when feeling extreme anxiety or fear, it is very difficult to use the thinking brain as the primitive brain takes over.

If we can intentionally learn to slow down and observe the feelings despite their painful effects, we get a chance to activate the neocortex, which can send calming signals to the old brain.

Mindfulness practices revolve around observing our thoughts and feelings without judging them. This initial action, what we call awareness, is essential, but we can do more to influence the old brain by using the body.

A practical way to use our thinking brain is to observe our anxiety or fear patterns, record them, and address the symptoms with a mindfulness plan. This behavioral approach can help rewrite the amygdala code for a preventative anxiety state.

The causes of anxiety or fear can be illogical because our amygdala does not operate based on logic. The amygdala works on images, sounds, and biological reactions, which might pose a risk or danger to our survival.

For example, a sudden scary sound or an appearance of a hazardous object out of our awareness can activate the amygdala instantly. As soon as the amygdala senses a risky or dangerous situation, it releases neurotransmitters and potent hormones to fight, flight, or freeze.

These high volumes of hormones in our bloodstream can be the root causes of our anxiety and fear. For example, excessive adrenaline, epinephrine, and cortisol in the bloodstream can be the primary causes of our anxiety and fear. These hormones can energize us to be alert and ready to run and fight the situation.

When we understand that anxiety-producing hormones can increase in our bloodstream, we can use our thinking brain to take the necessary measures and use the body to execute them, as I will cover in the next section

2 — Breathe and move the body consciously.

An effective way to calm the primitive brain is through breathing exercises. Then deliberately moving the body, we can burn excess stress hormones.

For example, walking, jogging, dancing, or running can quickly change the mood from negative to positive. This is because exercise interrupts negative patterns by changing the brain's biochemistry.

Physical exercise can burn excessive adrenaline and provide us with temporary relief. Hence, workouts, especially in aerobic form, can be an effective strategy to cope with anxiety and fearful situations to some extent.

Taking a few deep breaths and mindful muscle relaxation, with visualization techniques, can also reduce and balance hormones and neurotransmitters. These simple and practical techniques can enable us to move from the fight, flight, or freeze mode to a stable state.

Breathing, exercising, and physical workouts can activate the prefrontal cortex and allow us to assess the situation better. As a result, once we start thinking logically, we can reframe them and rewire the amygdala structure.

3 — Reframe Thoughts to Rewire the Amygdala

We might be bombarded with negative thoughts during a crisis, creating a snowball effect. Unless we challenge those thoughts carefully with logic and evidence, they can turn into unpleasant emotions such as anxiety, fear, anger, and guilt.

Simply asking questions such as: How do I know this is true? What evidence do I have? What is the worst-case scenario? Why do I feel like that? How can I change this situation? Who can help me in this situation?

Self-talk and journaling can be helpful tools to reframe thoughts. In addition, we can use some techniques, such as gradual exposure to threats.

Gradual exposure to anxiety or fear-creating situations with mindfulness, positive self-talk, questioning perceptions, and living in the moment with full attention can empower us to reframe them.

CBT (Cognitive Behavioral Therapy) practitioners use exposure therapy to make behavioral changes in their clients.

For example, when driving in heavy traffic creates anxiety, we may continue driving for at least a short period by being aware of the symptoms. Awareness of these feelings and using our thinking brain to rationalize the situations can rewire the amygdala code.

The repetitive exposure approach can continuously rewire the amygdala code by creating new neural pathways and reducing over-activation in those conditions and situations.

Even though our thinking brain part cannot stop the amygdala from generating anxiety and fear instantly, the repetitive exposure approach can be a powerful tool to tame the amygdala.

4 — Create a new plan.

When we gain insights from our observations and reframing, the following action is to create a plan to improve the situation gradually.

Our strategic and tactical plans should address these known issues affecting the balance of the body with actionable steps. The plan can include numerous action points to calm the body and mind.

For example, eating more nutritious food, regular movement, getting restorative sleep, having fun with loved ones, improving social connections, and seeking support timely.

Nutritional deficiencies, sleep deprivation, sedentary life, broken relationships, and lack of fun can all create negative thoughts and emotions in the body as they affect homeostasis by increasing the stress load in the body and mind.

5 — Seek support timely.

Once we have a plan, we can execute them with our effort. However, there will be times when we need input and help from others.

Seeking support from loved ones, friends, colleagues, community members, government organizations, and professionals can be helpful.

Being transparent to others and giving necessary information can make us more resourceful. We shouldn’t assume others can feel our pain. Therefore, we need to genuinely articulate the pain and discomfort with examples, metaphors, and analogies.

This articulation can be particularly helpful for qualified professionals to diagnose our conditions and create treatment plans. The more accurate and detailed information we provide, the better outcomes we might obtain from the supportive people.

Conclusions and Takeaways

Managing emotional triggers requires recognizing them first, then having a plan to address them. Emotional triggers may grow fast, intensify, and may cause amygdala hijacks.

Awareness of uncomfortable situations and understanding the triggering factors is a good starting point. Mindfulness practices such as meditation and working in a flow state can effectively tame the amygdala in the long run.

Slowing down, observing the thoughts and emotions, addressing the symptoms, and finding coping mechanisms for amygdala hijacks might contribute to our emotional intelligence, mental fitness, and cognitive maturity.

Dealing with unpleasant emotions like anxiety and fear is a broad, serious, and complex mental health condition. Many unknowns in human biology and psychology have yet to be explored.

Thus, chronic and overwhelming conditions certainly require assistance from qualified healthcare professionals. Getting support for diagnosis and treatment can be essential for some of us.

Understanding the universal threats creating stress, such as lack of information, fear of uncertainty, and loss of control, is critical to tame the amygdala in the long run. Emotional regulation and cognitive flexibility are other tools we can use in this process.

Reducing the effects of unpleasant emotions can alleviate stress, bring us to a stable state, and increase the quality of our lives. We can taste joy and experience a healthy and meaningful life with reduced anxiety, fear, and other uncomfortable emotions.

The best solution for me is mediation.

Thank you for reading my perspectives. I wish you a healthy and happy life.

I aim to increase the hormonal intelligence of my readers and write about neurotransmitters such as dopamine, serotonin, oxytocin, GABA, acetylcholine, norepinephrine, adrenaline, glutamate, and histamine.

One of my goals as a writer is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population.

To raise awareness about health issues, I have written several articles that present my holistic health findings from research, personal observations, and unique experiences. Below are links to these articles for easy access.

Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, and Major Diseases.

I also wrote about valuable nutrients. Here are the links for easy access:

Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients to improve metabolism and mental health.

Disclaimer: Please note that my posts do not include professional or health advice. I document my reviews, observations, experience, and perspectives only to provide information and create awareness.

I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on metabolic, cellular, mitochondrial, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.

If you enjoy writing and storytelling, you can join Medium, NewsBreak, and Vocal as a creator to find your voice, reach out to a broad audience, and monetize your content.

You may also check my blog posts about my articles and articles of other writers contributing to my publications on Medium. I share them on my website digitalmehmet.com. Here is my professional bio. You can contact me via weblink.

As a writer, blogger, content developer, and reader, you might join Medium, Vocal Media, NewsBreak, Medium Writing Superstars, Writing Paychecks, WordPress, and Thinkers360 with my referral links. This post includes affiliate links.

You might join my six publications on Medium as a writer by sending a request via this link. 18K+ writers contribute to my publications. You might find more information about my professional background.

If you enjoy reading, you may join Medium with my referral link for limitless access to my stories and other writers.