More and more people are searching online for the solutions related to being stuck in fight or flight mode. If you are someone who is trying to get out of it, know that this is the right place to find useful information you need.
If you’ve recently started feeling that your entire body is constantly tense, with tight muscles, and increased heart rate, you may be in a fight or flight mode. This happens to people who have been through traumatic life experiences, or to those who are living inside a burnout for a longer period of time.
Your body has been through a lot of negative feelings and is now trying to protect you. You cannot relax and your physical body acts like something bad will happen at every single moment, so it better stays alert.
This is not ”just” anxiety – your body cannot relax even when you want it to because this is controlled by the sympathetic nervous system. The nervous system of a person who is in a fight or flight mood produces more stress hormones like adrenaline and cortisol. These hormones are very useful when you are in danger because they help you respond quickly.
Your brain doesn’t distinguish between real danger and perceived threats anymore, and that’s exactly why you are staying in a fight or flight mode.
Constant anxiety, hypervigilance, or restlessness, racing thoughts or inability to concentrate, feeling overwhelmed even by small tasks, irritability or anger outburst, digestive issues (e.g., IBS, nausea), insomnia or shallow sleep, tension in the jaw, shoulders, or chest, a persistent sense of “something’s wrong”… As you can see, the list of symptoms is endless.
I’ve said that your nervous system now acts differently, but don’t think you have to live like that anymore. There are some proven and useful tips that can help you escape this state of being, and here’s how:
- Working with your body to overcome a state of fight and flight. The point here is to bring your body back to feeling this exact moment, in which you are actually safe. What I recommend is placing your bare feet on the ground. You have to focus on the sensation – are you feeling the ground? Describe how it feels. You can even use cold water to stimulate the vagus nerve.
As with overcoming panic attacks, every experienced therapist will suggest to do the same. This exercise is simple yet it truly works – Name 5 things you see, 4 things you hear, 3 things you can touch — this brings you back to the present.
- Breathing exercises. I know many will roll their eyes on this, but have you tried it? Breathing intentionally is a must. I suggest long and slow exhales.
Try box breathing (inhale 4, hold 4, exhale 4, hold 4) or double-length exhale breathing (inhale 4, exhale 8). - Don’t forget about the importance of physical activity. This way we will discharge the trapped energy that bothers you. Stretching, dancing, and even shaking your limbs help.
- Your environment. It’s a must to get rid of toxic people and surround yourself with emotionally stable ones.
- Taking care of your nervous system. Calm it down by focusing on your sleep hygiene, limit caffeine, and avoid everything that overstimulates you. That should even include reading bad news, especially practicing doom scrolling.
In the end, always remember to be gentle and patient with yourself. It may take time to get out of the fight or flight mode, but I promise you it’s possible to do it. Your healing journey isn’t anything about fixing yourself – it has to be focused on reconnecting with your sense of safety, softness, and inner peace.
