Why Your Brain Gets Hijacked by Emotions (And What You Need to Know)
"I went from zero to completely overwhelmed in about 2.5 seconds. My boss just asked about the project deadline, and suddenly my mind was racing with thoughts about being incompetent and getting fired. I know that's not what she meant, but my brain just... took over."
If you're reading this, you've probably experienced something similar. One moment you're managing okay, and the next you're drowning in emotions that feel way too big for the situation. Your partner mentions the dishes, and suddenly you're in a shame spiral. A work email triggers feelings of panic about your job security.
Here's what I want you to know: This isn't a character flaw. This is your brain doing exactly what overwhelmed brains do.
Why Some Brains Get Emotionally "Hijacked"
As a licensed therapist specializing in emotional regulation, I see this pattern with my clients every day. Whether someone is dealing with ADHD, chronic work stress, parenting overwhelm, anxiety, or burnout, the story is remarkably similar: small triggers lead to big emotional responses, followed by feelings of shame about "overreacting."
Here's what's happening in your brain:
Think of emotional intensity like a volume dial. Most people, when they're feeling well-rested and not stressed, have a dial that gradually goes: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
But when your brain is already managing chronic stress, ADHD neurodivergence, anxiety, or burnout, your emotional dial looks more like this: 3, 3, 3, 9, 10.
There's very little middle ground and it’s all about the extremes. You're either at a manageable 3, or you're suddenly at overwhelming 9-10. And once you hit that 9, your logical, problem-solving brain goes completely offline.
That's why you can't "think your way out" of emotional overwhelm. Your thinking brain literally isn't available at the moment.
The Hidden Cost of Emotional Hijacking
This emotional intensity doesn't just feel bad in the moment—it creates a ripple effect:
In Professional Settings:
Avoiding speaking up because you're you may seem "too emotional"
Perceiving feedback from colleagues as personal attacks
Perfectionism because mistakes feel catastrophic
In Relationships:
People walking on eggshells around your reactions
Communication break downs because emotions take over
Avoiding difficult conversations entirely
Personally:
Shame cycles: "Why can't I just handle this like everyone else?"
Physical exhaustion from constant heightened emotions
Self-doubt about your ability to handle “normal” daily challenges
Who Experiences This?
You're not alone if you:
Have ADHD and experience rejection sensitivity
Are highly sensitive and feel everything deeply
Are burned out from work or caregiving
Deal with anxiety that keeps you on high alert
Are a perfectionist where everything feels high-stakes
Feel like you're "too much" for other people
What Traditional Advice Gets Wrong
Most emotional regulation advice assumes your brain works like everyone else's. You've probably been told to:
"Breathe through it"
"Count to ten before responding"
"Don't take things so personally"
"Just calm down"
Here's the problem: These techniques were designed for brains that aren't already overwhelmed. When your emotional system is activated, your thinking brain is offline, so strategies that require logical thinking don't work.
The Science of Emotional Flooding
When you get triggered, your brain's alarm system (the amygdala, the part of the brain in charge of the flight or flight response) floods your body with stress hormones. For brains managing chronic stress, ADHD, anxiety, or burnout, this happens:
Faster than for well-rested brains
More intensely because your stress bucket is already full/ overflowing
With less warning because you're operating near your limit
Traditional "calm down" techniques try to engage the part of your brain that's temporarily unavailable. You need different tools. Ones designed for overwhelmed minds.
There's Hope (And Science-Based Solutions)
The good news? There are evidence-based techniques that work specifically for overwhelmed brains. These approaches:
Work WITH your stress response instead of against it
Give your activated brain something concrete to focus on
Help your thinking brain come back online gradually
Account for the reality of busy, stressful lives
I have an approach that helps create space between intense feelings and impulsive reactions. It's not about suppressing emotions or becoming "less sensitive"—it's about having choices in how you respond.
What's Possible with the Right Tools
When people learn regulation techniques designed for their specific challenges, I see incredible changes:
Confidence in difficult situations instead of walking on eggshells around their own emotions
Better relationships because communication improves dramatically
Professional success because they can navigate stress without it derailing their performance
Self-compassion because they understand their patterns instead of judging them
When to Seek Professional Help
Sometimes frequent emotional hijacking signals deeper issues:
Chronic burnout affecting your health and relationships
ADHD that needs proper diagnosis or management
Anxiety disorders interfering with daily life
Perfectionism creating constant pressure and shame
Past trauma being triggered by current stress
Your Next Steps
If you're tired of feeling hijacked by your own emotions, here are your options:
Start with Practical Tools
Download my free guide: "5 Quick Wins for Emotional Overwhelm" - techniques you can try immediately when emotions feel too big.
Go Deeper
My comprehensive guide"From Emotional Chaos to Calm" is coming soon and will walk you through my complete system for emotional regulation, including:
The exact 5-step method I teach therapy clients
How to practice regulation when you're already overwhelmed
Scripts for common triggering situations
Troubleshooting when techniques don't work
When to seek additional support
Sign up HERE to get on the waiting list to learn more about how to go from Chaos to Calm and get a FREE 5-Minute Calm Reset Guide today!
Professional Support
If you're ready for personalized guidance, I offer therapy to help with emotional regulation via virtual sessions for people living in Illinois, Missouri, and Vermont. Learn more about therapy services or schedule a consultation.
You're Not "Too Sensitive"
Having heightened emotions isn't a flaw to fix—it's often connected to your greatest strengths like empathy, creativity, passion, and deep caring. The goal isn't to feel less; it's to have more choices in how you channel and direct those feelings.
With the right tools designed for your specific needs, you can feel confident and capable during difficult moments instead of feeling overwhelmed by them.
You deserve techniques that actually work for your brain, not generic advice that assumes everyone processes emotions the same way.
Tricia Johnson, LCSW, specializes in emotional regulation therapy for overwhelmed minds. She helps individuals with ADHD, anxiety, burnout, and high sensitivity develop practical tools for emotional balance. Virtual therapy available in IL, MO, and VT.
Ready to learn regulation techniques designed for your overwhelmed brain?
