What Do I Do If I’m Stuck in Fight-or-Flight?
Have you ever felt tense, jumpy, overwhelmed, or like your body is constantly on edge?
Maybe your heart races easily, you overreact to small things, or you just can’t relax even when you want to.
If this sounds like you, there’s a good chance your body is stuck in fight-or-flight mode.
Let’s talk about what actually helps.
What is fight-or-flight?
Fight-or-flight is your body’s emergency system.
It switches on when your brain thinks you’re in danger, like if you’re being chased or need to protect yourself.
When this happens, your body releases stress hormones (like adrenaline and cortisol) so you can:
– Run
– React fast
– Stay alert
– Survive
That’s great in real emergencies.
The problem?
Most of us are getting stuck in fight-or-flight because of everyday stress, not danger.
Things like:
– Too much work
– Big emotions
– Trauma
– Constant rushing
– Not sleeping enough
– Arguments
– Worrying
– Even your phone notifications
Your body doesn’t know the difference, it just reacts.
What does it feel like when you’re stuck there?
Here are common signs you’re stuck in fight-or-flight:
– Tight chest
– Racing thoughts
– Snapping at people
– Exhaustion
– Feeling overwhelmed
– Fast heart rate
– Constant tension
– Trouble focusing
– Poor sleep
If your body feels on alert”all the time, fight-or-flight might be running the show.
So how do you get out of it?
Good news, you can help your body switch into a calmer state.
Here are simple, realistic things you can start today.
1. Slow your breathing (this is the fastest fix)
When you’re stressed, you breathe fast and shallow.
Slow breathing tells your brain, it’s okay. You’re safe.
Try this:
– Breathe in for 4 seconds
– Out for 6 seconds
Repeat 5–10 times
Longer exhales switch off stress hormones.
2. Eat regular meals (don’t skip!)
Low blood sugar causes an instant stress response.
Your brain panics when it doesn’t get fuel.
Eat:
– Breakfast
– Lunch
– Dinner
– Small snacks in between meals
Protein helps a lot.
3. Move your body gently
You don’t need intense workouts, those can actually make stress worse.
Try:
– Walking
– Stretching
– Nature
– Gentle movement
– Shaking your arms out
Movement clears stress chemicals out of your body.
4. Reduce caffeine (even a little helps)
Caffeine spikes your stress hormones.
If you’re already overwhelmed, it can push you into panic mode.
Try swapping one coffee for herbal tea or decaf.
5. Get sunlight during the day
Sunlight helps reset your nervous system and improves your sleep (which reduces stress).
Just 5–10 minutes outside can help.
6. Journal or brain-dump your thoughts
If your mind feels full, write things down.
It gets the stress out of your head and onto paper.
Try:
– “What’s worrying me right now?”
– “What do I need?”
– “What can I let go of today?”
7. Touch or pressure helps your body feel safe
Putting pressure on certain areas can calm your nervous system.
Try:
– Hand on your chest
– Self-hug
– Bare feet on the ground
– Weighted blanket
Your body responds to signals of safety.
8. Create tiny pockets of calm
You don’t need an hour of meditation, just 30–60 seconds.
Try:
– Sipping tea mindfully
– Looking out the window
– Standing still
– Slow stretches
– One deep breath before replying to someone
Small things add up.
9. Get support if you need it
If you’ve been stuck in fight-or-flight for a long time (especially due to trauma, chronic stress, burnout, or old conditioning) getting support can help you heal faster.
A nutritionist or naturopath (like me) can help you look at things like:
– Cortisol levels
– Hormonal imbalances
– Nutrient deficiencies
– Gut health
– Nervous system patterns
Your body can feel calm again. It just needs the right support.
If you’re stuck in fight-or-flight, it doesn’t mean you’re weak or failing, it means your body has been trying to cope for too long.
You deserve safety.
You deserve calm.
And you deserve a life that doesn’t feel like constant survival.
Your nervous system can change, gently, slowly, and with support.