Debunking the Amygdala Hijack: Understanding the Role of the Habenula in ADHD

ADHD ManagementMental Health AwarenessProductivityExecutive FunctionsPersonal Development

28 Oct

If you've ever heard the phrase 'amygdala hijack,' you might feel that your emotions have a way of completely taking over your brain during stressful situations.

It's a catchy concept, but it's not the whole story -especially when we're talking about ADHD.

Today, we're going to look beyond the amygdala hijack myth and dive into another part of the brain called the habenula. We’ll explore how this less well-known area plays a role in motivation, tasks avoidance and emotional regulation for people with ADHD and what that means for managing our responses in tough moments.

What Is an ‘Amygdala Hijack?’

The term 'amygdala hijack' was first coined by Daniel Goleman, the author of Emotional Intelligence, to describe those moments when we react emotionally in ways that are often disproportionate to the situation. The idea is that the amygdala, the part of our brain that handles emotions, fear, and the fight-or-flight response, takes over and essentially ‘shuts down’ the rational part of our brain. The ‘limbic system’ that the amygdala is part of involves several areas of your brain:

thalamus

hypothalamus
basal ganglia
cingulate gyrus
hippocampus
amygdala

But nobody mentions the habenula - which is about the size of a pea and sits next to the pineal gland, Even though the amygdala responds to stress signals and nudges the hypothalamus, who then tells the adrenal glands to release cortisol, we know that the overall interaction of different areas doesn’t ‘shut off’ just because we have a sudden high level of cortisol (which is the common assessment of the ‘amygdala hijack’ theory').

The Role of the Habenula in Emotional Regulation

The habenula is a tiny structure in the brain that plays a big role in processing negative outcomes - ie learning. It’s like an internal warning system that tells us when something isn’t worth pursuing. When the habenula becomes hyperactive, it can make us want to avoid anything that seems difficult or uncomfortable - something that many people with ADHD experience more than others and from an early age.

For people with ADHD, the habenula can contribute to what's often called rejection-sensitive dysphoria—an intense emotional reaction to perceived criticism or failure. Research by Proulx et al. (2014) shows that the habenula is heavily involved in processing negative stimuli, which can lead to avoidance behaviors and heightened sensitivity to negative feedback. Is that sounding familiar?

Why Emotional Regulation Is Difficult for ADHD Brains

Emotional regulation is a key part of executive functioning, and for people with ADHD, it can be one of the most challenging aspects of daily life. Emotional regulation involves managing how we respond to emotions, especially negative ones. The hyperactivity of the habenula makes it more likely that we will react strongly to perceived negative situations, which can make emotional regulation even tougher.

Mindfulness can feel challenging but has a good evidence base

A study by Tang et al. (2015) found that mindfulness practices can help **reduce the activity of the habenula**, making it easier for people with ADHD to stay present and regulate their emotions better.
Mindfulness can help decrease the overactivity in the habenula and make it easier to **respond** rather than react.
Like everything, it’s easier when we start from a place of learning instead of judging our efforts though.

Practical Strategies to Manage the Habenula’s Influence

Understanding the role of the habenula in ADHD means we can develop specific strategies to help manage its effects. Here are a few ways to calm the habenula and take back control:

Mindfulness and Meditation

Mindfulness is one of the most effective tools for reducing the hyperactivity of the habenula. Regular meditation or simply practicing mindfulness throughout the day can help your brain stay balanced, which means fewer moments of feeling overwhelmed by negative emotions. Deep breathing and body scanning are simple mindfulness techniques that can make a big difference.

2. Positive Reinforcement

The habenula makes us want to avoid things that are uncomfortable or seem negative. Combat this by creating positive reinforcement around challenging tasks. Reward yourself when you take steps towards a difficult goal, even if it's something small. This kind of positive feedback can counterbalance the negative signals from the habenula.

“The secret is that it has to be SO SMALL you can’t fail. When we think about doing things, we jump right to the stage where we are DOING the thing. The first step is actually thinking about it - the next is believing we can get STARTED. Only then should we be taking a small action.”

3. Break Tasks Down (yes, again!):

Large tasks can seem particularly overwhelming for ADHD brains because they trigger the habenula to flag them as negative or threatening. Break tasks down into smaller, more manageable pieces to make them feel less intimidating. When you complete a small part of a task, your brain gets a little dopamine boost, which helps reduce avoidance and keeps you moving forward.

Moving Beyond the Amygdala Hijack Myth

The concept of an 'amygdala hijack' is helpful in understanding why we sometimes overreact, but it's just one piece of the puzzle—especially for those of us with ADHD. The habenula is a key player in how we experience negative emotions and how we decide to avoid or engage with challenges.

By understanding the habenula’s role, we can start to build strategies that reduce avoidance and help us stay engaged, even when things are tough.

Getting to know - and regulate - your brain might seem overwhelming.

Managing emotional regulation with ADHD isn’t about willpower. When we understand our brain’s processes we can start working with them.

By recognizing the role of the habenula in emotional avoidance, we can start to use tools like mindfulness, positive reinforcement, and task breakdowns to stay balanced and as productive as we want to be.

Remember, you’re not alone, and with the right strategies, you can take control of your emotional responses and start building a life that feels fulfilling.

If you're interested in learning more about how ADHD affects emotional regulation and practical ways to support yourself, you might want to schedule a session with me. Together, we can work on building skills that make navigating life with ADHD a little easier.

“Be aware that if you have experienced trauma, there are times when mindfulness and alternative breathing techniques are unsuitable without the guidance or support of a qualified counsellor.
At the same time, we can all practice being grounded in this very moment with a single breath - literally focusing on one inhalation and how it feels in our bodies.”

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