The Amygdala and Our Triggers

You may have heard the name “amygdala” in relation to mental health, and wanted to know more about this structure in our brain.

If so, please read on.

The amygdala is small but mighty; it is an almond shaped structure in the part of our brain connected to our emotions (the limbic system) and it plays a major role as a decision maker in our nervous system, and therefore, our entire lives.

It is always asking the question “is this safe” in relation to a situation we are in, a person we are near, or an event we are experiencing. If it considers something to be “unsafe” it turns on all of the bells and whistles and takes control of our brain and body as it increases our feelings of fear and anxiety. This is a very useful, helpful and a survival-oriented action that can be perfectly appropriate when we are truly in danger. But sometimes it can misinterpret the scene, especially if we have a history of trauma, abuse, or neglect in our story. In these cases, sometimes our amygdala is a bit “hyperactive” and constantly assesses that everything is a threat.

The amygdala, while assessing the question of safety vs danger, also has the power to “pair” experiences, and it creates bonds with the sounds, smells, sights, tastes, people and environments we are in with that feeling of safety or danger. So, if you are in a yogurt shop with an Al Green song playing in the background and a group of 3rd graders are walking into the shop when you experience something highly traumatic, there is a reasonable chance that in the future, the sight of a group of 3rd graders, or the sound of Al Green’s voice, or the taste or smell of yogurt might cause a fear reaction in you that you don’t understand. That’s the power of the amygdala.

And, if we do have a history of trauma, abuse or neglect in our story, this is how we experience “trauma triggers” that seem to come from nowhere and take over our body and mind.  

Unlike other parts and structures of the brain that go through massive growth after-birth, we are born with a fully functioning amygdala. We can feel and sense fear before we even have the language to communicate those feelings. This means that the amygdala is, in part, responsible for our pre-verbal memories (those before age three) that are stored in our system not as verbal or narrative memories, but as somatic and sensory sensations. These memories are much longer lasting, and often, our highly functioning pre-frontal cortex (which isn’t fully developed until we are in our mid-twenties) may have no idea that those sensory and somatic memories are a part of us. That can make some of our current-day responses massively confusing. We may tense up when a certain family member is around, but not be able to makes sense of it. We may feel our heart beating when specific songs come on the radio but we don’t know why. Or, we may have overreactions of anger or rage when people treat us a particular way, but one that seems out of proportion to the current moment. All of this can be traced back to the amygdala, and the way it is answering the question “is this safe” based on all the environmental factors of a moment.

Many people come into therapy because they are experiencing these “unexplainable” reactions in their present life. Something just seems “off” about the way they feel sometimes, and they want to understand and change it. And, sometimes people are very aware of these triggers and reactions but don’t know what to do about it.

Viktor Frankl, the author of Man’s Search For Meaning, said “between a stimulus and a response there is a space. In that space is our power to choose our response. In our response lies our growth and freedom.”

Part of healing these painful responses is to work with the amygdala. We can learn how to create a space between a stimulus and response, we can learn how to manage the amygdala, to challenge it, and to invite it to have new experiences that are more in line with the present reality and less attached to the old stories it holds.

There are different ways to do this, like through somatic therapy, breathwork, the emotional freedom technique, through parts work or cognitive behavioral therapy, etc. But they all have in common developing mindfulness, developing awareness, and learning how to pendulate between the heightened sensations and stories, and the present moment of safety (if it is indeed, safe). This is the “work” one often does in therapy. We do not have to be slaves to our amygdala and the stories it tells. We can befriend it, work with it, and release it so we can live with less fear and anxiety, and have more energy to participate in life.

If you resonate with the actions of the amygdala and have felt unexplained triggers, or if you understand some of your triggers but don’t know how to create that pause, I encourage you to find a therapist you trust that can help you create a safe space and begin seeking out the methods that will be most helpful for you to befriend your amygdala.

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