"They can happen suddenly, catching you off guard-that flash of anger or jealousy, an overwhelming wave of anxiety, or even a panic attack. Or, a surge of sadness, regret, or grief, or a feeling of being trapped or doomed, going from zero to 60. Your emotions control; your rational mind shuts down. You feel out of balance, consumed by tunnel vision. Time for first aid: Steady the ship that is you."
"Once your amygdala-the emotional center of your brain-fires up, your prefrontal cortex, your rational brain, goes offline. You then experience tunnel vision; your brain drifts down a rabbit hole of past facts and memories that fuel your current emotional state. Other incidents, remarks that hurt your feelings or make you angry loom large. Your anxiety brings up worst-case scenarios. Sadness, regret, or grief trigger more memories of the same. All these thoughts, feelings, and memories reinforce your current mindset. With practice, catching it becomes easier."
Emotional outbursts can erupt suddenly, causing the rational brain to go offline while the amygdala drives intense, focused emotional reactions. Tunnel vision and a cascade of memories or worst-case scenarios amplify anger, anxiety, sadness, or grief and reinforce the emotional state. The first steps are recognizing that emotions have taken over and naming the feelings to regain perspective. Immediate calming actions—such as deep breathing and other behavioral first-aid skills—help restore balance. After calming, return to the triggering issue and use more rational problem-solving to address the underlying cause.
Read at Psychology Today
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