How do you avoid emotional hijacking?

1 Identify your triggers

The first step to avoid emotional hijacking is to recognize what triggers your negative emotions. Triggers can be internal or external, such as memories, thoughts, beliefs, words, actions, or events. They can also vary depending on your personality, mood, or context. By identifying your triggers, you can anticipate and prepare for them, or avoid them if possible. You can also challenge your assumptions and interpretations of the triggers, and see if they are based on facts or emotions.

2 Pause and breathe

The second step to avoid emotional hijacking is to pause and breathe before you react. When you experience a strong emotion, your brain activates the amygdala, which is responsible for the fight-or-flight response. This can impair your rational thinking and decision-making. By pausing and breathing, you can activate the prefrontal cortex, which is responsible for the executive functions, such as planning, reasoning, and problem-solving. This can help you calm down and regain control over your emotions.

3 Express your feelings

The third step to avoid emotional hijacking is to express your feelings in a constructive and respectful way. Suppressing or denying your emotions can lead to more stress, resentment, or anger. However, expressing your emotions does not mean venting, blaming, or attacking others. It means using "I" statements, such as "I feel...", "I need...", or "I want...", to communicate your emotions and needs clearly and assertively. It also means listening to the other person's perspective and feelings, and seeking a mutual understanding and solution.

4 Seek support

The fourth step to avoid emotional hijacking is to seek support from others who can help you cope with your emotions. Support can come from different sources, such as friends, family, colleagues, mentors, coaches, or therapists. They can provide you with emotional, practical, or informational support, such as empathy, advice, feedback, or resources. They can also help you gain a different perspective, challenge your negative thoughts, or learn new skills or strategies.

5 Practice self-care

The fifth step to avoid emotional hijacking is to practice self-care and maintain your physical and mental health. Self-care can include various activities, such as exercising, meditating, sleeping, eating well, relaxing, or pursuing your hobbies. These activities can help you reduce stress, boost your mood, enhance your resilience, and improve your self-esteem. They can also help you balance your personal and professional life, and prevent burnout or exhaustion.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?