We often feel “triggered” or have our “buttons” pushed when someone says or does something that is upsetting. Those triggers can be based on some past trauma or wounds. They are different for each individual based on history, lived experiences, and values.
Microaggressions are an example of triggers for many people. Kevin Nadal defines a microaggression as “the everyday, subtle, intentional — and oftentimes unintentional — interactions or behaviors that communicate some sort of bias toward historically marginalized groups. The difference between microaggressions and overt discrimination or macroaggressions, is that people who commit microagressions might not even be aware of them.”
There is science behind what happens to our bodies when we are triggered - the amygdala hijack. The amygdala is part of the limbic system which regulates our emotional and behavioral responses; it is responsible for our “fight, flight, or freeze” response. Amygdala hijack happens when our brains perceive psychological stress as physical danger.
The symptoms of an amygdala hijack are caused by the body’s chemical response to stress. The brain releases two kinds of hormones when faced with stress - cortisol and adrenaline. Both of these hormones, which are released by the adrenal glands, prepare your body to fight or to flee.
An amygdala hijack may lead to inappropriate or irrational behavior. After an amygdala hijack, you may experience other symptoms like embarrassment and regret. Understanding your “triggers” and developing a coping mechanism, or “Pause button”, will help avoid unconstructive and reactive behavior in the face of stress. Particularly in equity work, it is important to hit pause when you are triggered if your intentions are challenged, your behaviors called out, or your position misunderstood.
In addition to understanding our own triggers and being able to pause, taking a systems lens approach can help us see and understand the collective triggers inequitable systems cause. Conflicts are deeply seeded in systems of capitalist economies and a culture of colonization and systemic racism, and while we are working toward equitable strategies and support systems, each of us must continue to learn and understand the diverse mindsets and behaviors to drive true and just change.
Think about a time when you have felt hijacked. How did you feel? What were you thinking?
What topics, statements, or people tend to trigger you?
People are triggered when they perceive their own values or beliefs to be under threat. That can come in the form of specific words or statements, challenging questions, or even references to previous experiences.
In that situation, what might help you “hit the pause button” to short circuit the amygdala?
Notice when you are triggered and follow these steps:
Create supporting mechanisms
In group settings, assign a person to observe and sense when individuals or the group is being triggered. Create the space to “pause”.
Be patient with yourself and with others!
“Think before you speak” - be mindful of when you may be committing microaggressions and triggering others
All About Amygdala Hijack - PsychCentral for a comprehensive view to share with others
HBR – Calming your brain during conflict for examples of how to deal with amygdala hijack
Microaggressions Are A Big Deal: How To Talk Them Out And when to Walk Away for additional context on and examples of microaggressions
To see the brain during hijack explained:
For examples in the workplace:
This is a growing, evolving, and community-created resource. Please share any additional resources, personal experiences using this tool, or ways this page could be improved!