Our bodies are amazing machines, wired with a built-in survival mechanism known as the fight-or-flight response. When faced with a perceived threat, this system kicks in, flooding us with adrenaline and preparing us to either confront the danger (fight) or flee the scene (flight).
But what happens when this primal response gets stuck on “on”? Chronic stress, anxiety, or past trauma can leave us feeling constantly on edge, hijacking our ability to think clearly and respond calmly.
The good news? You’re not powerless. Here are some strategies to outsmart your fight-or-flight response and regain control:
Identify Your Triggers: The first step is understanding what sets you off. Is it public speaking? Tight deadlines? Difficult conversations? Once you recognize your triggers, you can develop coping mechanisms to manage them proactively.
Challenge Negative Thoughts: The fight-or-flight response often fuels negative thought spirals. When you feel triggered, challenge those thoughts. Are they realistic? Are there alternative explanations for the situation?
Employ Relaxation Techniques: Deep breathing exercises, progressive muscle relaxation, and mindfulness meditation can all help calm your nervous system and bring your body back to a baseline state. Practice these techniques regularly, not just when you’re feeling overwhelmed.
Embrace Movement: Physical activity is a natural stress reliever. Exercise releases endorphins, which have mood-boosting effects, and helps burn off excess energy that can contribute to fight-or-flight feelings. I love rebounding…not only does it help with lymphatic drainage, but its so fun and a great way to get in cardio…Grab your rebounder here
Seek Support: Talking to a therapist can be incredibly helpful in understanding your fight-or-flight response and developing coping mechanisms. They can also provide a safe space to process past traumas that might be contributing to your anxiety. I found mine here she…they are online and available from the comfort of your home
Remember, It Takes Time: Overcoming a deeply ingrained response takes time and practice. Be patient with yourself, celebrate your progress, and don’t get discouraged by setbacks.
Here are some bonus tips:
- Create a calming environment: Surround yourself with soothing sights, sounds, and smells that promote relaxation.
- Practice gratitude: Focusing on the positive aspects of your life can shift your mindset and reduce stress.
- Learn to say no: Don’t overload yourself with commitments that leave you feeling overwhelmed.
By incorporating these strategies into your life, you can learn to manage your fight-or-flight response and navigate challenges with greater calm and clarity. Remember, you are stronger than your primal instincts. Take control and rewrite your response to stress.
Lastly always love yourself
Cheers
Rach