We’ve all heard that stress is a killer. But how can this natural human response that 

prompts us to address challenges and threats in our lives have such a deadly effect

when the original design was to protect us in moments of danger? 

The amygdala, a section of the brain that is described as the reptilian brain,

is responsible for processing fearful and threatening stimuli. When the amygdala perceives

danger, it instantly sends a distress signal to the hypothalamus, activating the sympathetic

nervous system by sending signals to the adrenal glands to release the hormone epinephrine

(also known as adrenaline) into the bloodstream. Chronic activation can damage blood

vessels and arteries, increasing blood pressure and raising the risk of heart attacks or

strokes. Persistent epinephrine surges contribute to high blood pressure problems and

change the brain which may contribute to anxiety, depression, and addiction.

So, if this is an automated response, are we able to manually short-circuit the system when

we continually find ourselves in stressful situations? The answer is yes. By recognising your

emotions, you can make constructive decisions about your behaviour and control impulsive

feelings. This thoughtful action engages the frontal cortex, where voluntary actions like

reasoning, thinking, and decision-making occur. The frontal cortex is more rational than the

amygdala and can often override your amygdala, therefore, short-circuiting the stress cycle

when engaged. Having the ability to understand, use, and manage your own emotions in positive

ways helps to relieve stress and communicate effectively. This is called Emotional intelligence

(otherwise known as emotional quotient or EQ). Being Emotionally intelligent helps you build

stronger relationships, succeed at work and achieve your goals by switching from automated

responses to thoughtful action.

The key skills for building your EQ and improving your ability to manage emotions.

It is imperative to recognise your own emotions and how they affect your thoughts and

behaviour. Emotions are important pieces of information that tell you about yourself and

others. The theory is that your current emotional experience is likely a reflection of your

life experience, and your ability to manage core feelings such as anger, sadness, fear,

and joy often depends on the quality and consistency of those emotional experiences.

For example, Miss X does not cope well with change and often panics when things

around her change, therefore increasing her stress and anxiety levels. Mr Y, the boss

calls a meeting to inform the team of some departmental changes that will be taking place

next month. Mr. Y’s opening statement to the team was “I’d like to tell you about the

changes we will be implementing from next month”. Miss X immediately starts to have

feelings of panic triggering the amygdala and initiating the fight/flight response causing

her to mentally shut down and not hear the plan for the department. However,

if Miss X was more aware of her emotional responses, she could identify that she was

starting to feel a sense of panic at the boss’s opening statement and rationalise

a different response, i.e. let the boss finish explaining the plan and see how it

impacts her in the long term before she starts to panic.

By becoming more self-aware, one gets to know your strengths and weaknesses and

manage your emotions in healthy ways. This then brings about social awareness allowing

one to understand the emotions, needs, and concerns of other people, and then one can

become more aware of how effectively one uses nonverbal communication.

It's impossible to avoid sending nonverbal messages to other people. The muscles

in our face, especially those around the eyes, nose, mouth, and forehead,

constantly convey our emotions as well as allow us to read other people’s emotional

intent. The emotional part of your brain is always on, so being able to recognise the

nonverbal messages that you send to others can play a huge part in improving your

communication skills.

There is a difference between simply learning EQ skills and applying that knowledge

in your daily life. One must consciously apply these skills to avoid becoming overwhelmed

by stress. So, train your brain to become more emotionally aware, which will allow

permanent behaviour change, thereby reducing your stress response and helping you

live a happier and longer life.

Heidi Kilian

Head: Training Academy

References

HelpGuide.org. (2023). Improving Emotional Intelligence (EQ) [online]. Available from: https://www.helpguide.org/articles/mental-health/emotional-intelligence-eq.htm#:~:text=Emotional%20intelligence%20(otherwise%20known%20as,overcome%20challenges%20and%20defuse%20conflict. [Accessed: 5 May 2023].

Harvard Health Publishing. (2020). Understanding the stress response [online]. Available from: https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response. [Accessed: 10 May 2023].

Healthline. (2023). Amygdala Hijack: When Emotion Takes Over [online]. Available from: https://www.healthline.com/health/stress/amygdala-hijack. [Accessed: 10 May 2023].