We're designed to survive. When we sense imminent danger (like a near accident or a growling dog on a morning run), or any psychological threat (like public speaking or a job interview), the brain releases adrenaline and cortisol, which triggers a fight, flight, or freeze response in the body. During the freeze response, the body can feel “shut down, numb, or collapsed”. Both real and imagined threats can trigger a stress response.

Understanding the body's natural fight-or-flight responses starts with understanding the mind. Recognizing the signs of a stress response will give you the ability to catch it early and work through it. In therapy, you will begin to understand more about your triggers, negative thoughts, and fears so that the stress response can be managed.

Ways to Relax When Feeling Stressed (FIGHT OR FLIGHT):

Feeling Anxious, Activated, Agitated

Goal: Calming, Centering

· identify and name the emotion (“I’m noticing anxiety”)

· aromatherapy – lavender, vanilla

· dim lights

· weighted blanket

· drink herbal tea/warm lemon water

· self-massage – apply lotion

· warm bath

· cuddle pets

· progressive muscle relaxation

· calming music

· shout, scream, shake, hum, hit a pillow

· place your hand on your heart

· state a positive affirmation

Ways to Reconnect When Feeling Shut Down (FREEZE):

Ways to Relax When Feeling Stressed (FIGHT OR FLIGHT):

Feeling Dissociated, “Spacey”, Disconnected, Numb

Goal: Connecting, Energizing

· identify and name the emotion (“I’m noticing sadness”)

· identify sensations in the body

· aromatherapy – cinnamon, peppermint, citrus blends

· fast walk, run, skip, aerobic exercise

· use all 5 senses to ground back to the present

· drink cold water

· dance, shake, jump

· listen to faster, upbeat music

· hold an ice cube in your hand

· paint, journal, create something

· chew gum, mints, or cinnamon candies

Ways to Relax When Feeling Stressed (FIGHT OR FLIGHT):

Ways to Relax When Feeling Stressed (FIGHT OR FLIGHT):

Ways to Relax When Feeling Stressed (FIGHT OR FLIGHT):

Ways to Reconnect When Feeling Shut Down (FREEZE):

Ways to Relax When Feeling Stressed (FIGHT OR FLIGHT):

Ways to Relax When Feeling Stressed (FIGHT OR FLIGHT):

MEDITATIONS TO TRY

Tara Brach - Rain

Leaves on a Stream - Anxious Thoughts

10-Minute Meditation for Anxiety

10-Minute Mindfulness Meditation - Letting Go

Body Scan

Progressive Muscle Relaxation

Helpful Resources