Our sympathetic nervous system—especially the amygdala—is truly spectacular.
When we’re in a fight for our lives, it has a considerable ability to help us protect ourselves.
What do you do when your amygdala gets triggered unnecessarily?
Because, let’s face it, sometimes our amygdala perceives something as a threat when it’s not.
When that happens, we’re left dealing with the symptoms: Sweaty palms, shallow breathing, a racing heart—even a full-on panic attack.
There are three ways to calm down the amygdala response.
First, notice and name what’s happening.
No, that won’t remove the trigger.
But acknowledging “I’ve been triggered” is a powerful start to disrupt the stress response.
Second, take a breath.
Your breath is always in your control.
Breathe in for four counts, hold for four counts, and then breathe out for four counts.
That massages your vagus nerve and supplies more oxygen to your brain.
Finally, take a break.
Give your body time to metabolize adrenaline and cortisol.
A break could include going for a walk—moving helps your body switch to a more relaxed state.
As powerful as the amygdala is, sometimes it triggers at the wrong time.
Luckily, practicing these techniques will help you successfully calm it down.
For more advice on calming a triggered amygdala, you can find Don’t Feed the Elephants! on Amazon.
Sarah Noll Wilson is on a mission to help leaders build and rebuild teams. She aims to empower leaders to understand and honor the beautiful complexity of the humans they serve. Through her work as an Executive Coach, an in-demand Keynote Speaker, Researcher, Contributor to Harvard Business Review, and Bestselling Author of “Don’t Feed the Elephants”, Sarah helps leaders close the gap between what they intend to do and the actual impact they make. She hosts the podcast “Conversations on Conversations”, is certified in Co-Active Coaching and Conversational Intelligence, and is a frequent guest lecturer at universities. In addition to her work with organizations, Sarah is a passionate advocate for mental health.