Nobody likes being hijacked by emotions.
You’re in a meeting, in conversation, or minding your own business—and suddenly, a wave of emotion overtakes you. You lash out. Shut down. Or melt into tears. It feels out of proportion. Later, you wonder: What just happened?
This is an emotional hijack—when your emotional brain overrides your rational one. It happens to everyone, whether you’re known for your temper or the quiet one who breaks down when the pressure builds.
Here’s the good news: These moments aren’t signs of weakness. They’re cues. And when handled with curiosity, they can become powerful tools for growth.
Why Emotional Hijacks Happen
Emotional hijacks often signal unresolved emotions beneath the surface. Here are 3 common causes:
1. Something harmful is happening now.
Your hijack might be telling you that you’re being dismissed, judged, or disrespected—whether or not it’s obvious. Don’t ignore it. Instead, take a breath and ask: What needs my attention here?
2. An old wound is being touched.
Sometimes your current environment mirrors a past experience. You’re reacting not just to now, but to then. This isn’t regression—it’s information. A chance to notice: What part of me is remembering something hard?
3. Something good is happening.
Oddly enough, emotional hijacks can show up when life gets better. You feel safe—and suddenly, anxiety floods in. Why? Because parts of you are adjusting to new safety. They don’t yet trust it. That doesn’t mean something’s wrong. It means something feels uncomfortable.
What to Do When You’re Hijacked
Instead of judging or suppressing your emotions, try this 4-step response:
1. Name it.
“This is an emotional hijack.” Naming it helps you shift from reactivity to awareness.
2. Frame it.
"What is the actual problem here?" Framing moves you into deeper reflection, helping you get objective about what triggered your response and why.
3. Brave it.
Once you’ve named and framed the emotional hijack, take one small, courageous step forward. That might mean setting a boundary, speaking honestly, or simply taking a deep breath to reset.
Emotions aren’t the problem. Exiling them is.
With compassion and curiosity, your emotions can become allies—guiding you toward deeper self-awareness, healthier relationships, and emotional intelligence.
To learn more about how to Name, Frame, and Brave your emotions, check out my book I Shouldn't Feel This Way: Name What’s Hard, Tame Your Guilt, and Transform Self-Sabotage Into Brave Action.
