How to stay rational when emotions run high

Have you ever reacted a strong physical react during a difficult conversation? Perhaps you exploded with a rude colleague with a sweat, or during the bad performance examination, your face turned red. Maybe you’ll be more emotional than you intend during a discussion or you’ll completely lose your cool.

These involuntary fighting or flight reactions are seen even in the most balanced even thanks to a small, almond -shaped beam of the brain called amygdala. It is known as the reptile brain – only the primitive part of our soul living in the permanent survival mode that moves to the instinct. For our prehistoric ancestors, the amygdala sabre has helped confront cats with cats-but it is absolutely uncomfortable for low-risk difficulties we face in the workplace.

When your amygdala takes you hostage

This intense reaction is called an amygdala kidnapping: Your brain tells you to fight, escape or ice cream, even if it is not a real physical danger. You know that a heated speech is not a matter of life and death, but not your amygdala. And even though no one stops expressing his feelings, when our reactions are disproportionately with the seriousness of a conflict, we are thought to be difficult to work with our self -confidence or undermin.

Of course, we have fought this problem before remote work became widespread, but the changes brought by the pandema were increasingly aware of the need to inject empathy, care, skill and connection to our interactions. This is even more accurate because the amygdala reactions are increasing while struggling with our mental health, and it has had a significant impact on our emotional health of the world we have lived for the last two years.

So, how can we keep our sensitive amygdalas under control? Try these three strategies as you are about to be attacked next time.

1. Open your neocorta

You can prevent the amygdala missing the logical part of your brain by activating neocortex. It is easier to re -guide your thoughts in this way, and it may last more than one life to be perfect, but there are some simple ways to channel your more rational side.

Stay now. Note whether you have been provoked or provoked without judging. We all have certain body and behavioral clues that warn us that we are in danger; The idea here is to re -direct our thoughts to avoid entering autopilot mode.

Watch out for your breath. Breathe slowly and equally. Think of the tempo and rhythm of your breath and focus on what is happening in your body while breathing and breathing.

Awareness or meditation. There are thousands of ways (and more applications) to help us develop a meditation application and live more carefully. But even laughing with a friend for five minutes can give us the perspective we need to fight an amygdala attack.

2. Determine your thoughts and determine an intention

Create the intention of understanding. Accept that you will never know the whole truth and that others’ perspectives – especially our competitors – can be completely different from ours. In other words, the aim is to explore logic and to better understand what someone thinks about what they are doing. When we understand each other better, we can solve our differences and find solutions.

3. Conscious Communication Application

When we consider our logical side and seek understanding first, we can communicate with each other honestly and respectfully. Through conscious communication, we can make difficult conversations and improve our relationships.