The Amygdala: Assignment

This assignment is one that you will have to find the opportunity to complete.

As you go through the following days, stay alert to any potential amygdala hijacks that may come your way. Look for the signs: if you start to hear your tone or volume of voice change, if you begin to feel heated, if emotion begins to take over, or if reactivity gets the best of you. 

When any or all of these signs present, take this opportunity to practice the pause. Remember, the pause involves the following steps:

1. Stay quiet in order to avoid saying something you might regret.
2. Take a few deep breaths in through your nose and out through your mouth.
3. Label your emotions, while also distancing yourself from them with a reminder that they are temporary.
4. Don’t be afraid to walk away in order to find space to calm down.
5. Try to smile.
6. Make amends if feelings were hurt.

After you’ve practiced the pause, take some time to reflect on that experience. What kind of positive impact did this have on the outcome of events? How might things have gone differently if not for the pause? How can you build this habit in order to avoid future hijacks? And lastly, how can you help your child build the same habit?