Maria Connolly, LPC

How to Switch Off the Fight or Flight Stress Response and Find Peace

How to Switch Off the Fight or Flight Stress Response and Find Peace If you’re hiking in the woods near my hometown in Oregon and you see the glowing eyes of a cougar, will your heart start racing? Of course it will! The fight or flight stress response kicks in with a vengeance, because you’ve heard reports of people being killed by big cats like cougars. You know you’re in danger. Your life depends on what happens in the next few seconds. It will take all the courage you can muster to stand your ground, maintain eye contact, and raise your arms to make yourself appear bigger and noisier to scare the big cat off.

Sometimes we meet people who are like wild animals. You might even work with them or they might be your family members. There’s no reasoning with them. They have mercurial personalities – their mood and behavior change in a flash. They’re so unpredictable you don’t know where you stand with them from one minute to the next. On the other hand, you may personally have trouble regulating your emotions so little things trigger either an aggressive or defensive state. In either case, the key to achieving more peace in your life, is to learn to tame your fight or flight stress response.

Because our lives are often stressful, many people live in a perpetual state of fight or flight stress response. This state should only last as long as you are in real danger. Then, it’s supposed to calm down. When you live under prolonged stress, your body thinks it’s in danger, when it really isn’t. Being in a constant fight or flight state will eventually lead to many health problems like poor digestion, adrenal fatigue, obesity, insomnia, and anxiety. And it doesn’t do your mood any good either, so your relationships suffer.

The good news is that sympathetic nervous system, which kicks in your fight or flight reaction, can be calmed down. The key to turning it off is to mindfully reassure your body that you are safe. When your body believes it’s safe, it shifts into parasympathetic mode, which signals your heart to slow down, your lungs to breathe deeply, and your digestion to resume.

 

How do you switch off the fight or flight response? A good place to start is to practice mindfulness in these three ways:

  1. Practice mindful awareness. Suspend judgment as you tune into your body sensations. Learn what the fight or flight stress response feels like in your body. Accept your natural biological response and give each sensation a name. Naming each one lessens its power. Reassure your body that you’re okay. 

 

  1. Practice mindful breathing. The situation may seem to be out of your control however you can always control your breathing. And that may be enough to get you out of the fight or flight stress state. Here are some breathing exercises that will move more oxygen to your cells and shift you into the “I’m-safe-to-rest” mode.

 

  1. Practice mindful assessment. Discern the difference between discomfort and pain. Distinguish between unpleasantness and danger. Give your body the information it needs to know that the situation at hand is not going to kill you. It may be uncomfortable, but it’s not life threatening. Sit with and completely absorb the feeling that you’re safe.

 

When you give your body a chance to recover, you’ll improve your health and your relationships. If you’d like to learn more about shifting away from a reactionary response to a more intentional state, plan on joining us at our Women: Wisdom, Presence, and Flow! Retreat June 20 to 26th in Grand Canary Island. FLOW stands for Fierce Leaders Organizing Worldwide! We’re empowering women, like you, to live a vibrant life, elevate their presence, and make a difference in the world.

Healthy Breathing, Living Fully, Personal Growth - Professional Growth, Resiliency


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