How to recognise the fight/flight state (and what to do about it)

The brain Limbic system, together with the Autonomic Nervous System (ANS) are responsible for fight/flight/freeze/shutdown responses when we find ourselves under threat.

The Sympathetic Nervous System (SNS) is the branch of the ANS responsible for initiating the fight/flight response.

When there is real threat, the ANS mobilises the body. These reactions are reflexive, meaning they are not conscious. The brain and body make the best decision, in milliseconds, to keep you safe.

The problem arises when the system is carrying unresolved trauma and/or chronic stress. This cumulative load of incomplete defense responses get stuck in the body (organs, fascia, muscles etc...), confusing your nervous system. This is what we call a dysregulated nervous system.

When your system is dysregulated you can unconsciously start sensing danger and threat everywhere, even when there is none.

Here are a few pointers to recognise (in yourself and in others) a nervous system that is mostly “stuck” in sympathetic (fight/flight) response.

• Feeling angry, being confrontational and hostile.

• Anxiety and agitation, very common signs of sympathetic activation.

• Fearful, being hyper vigilant. Feeling unsafe and often on edge; thinking/feeling something bad is about to happen.

It’s important to note that the nervous system is very responsive and it’s not always “stuck” in sympathetic only. But some of us, with dysregulated nervous systems, are often prone to spend time in some responses more than others.

When noticing yourself in the sympathetic state, you can choose some supportive activities like walking in nature, exercising, running, stretching or connecting with your pets or a safe human.

When you notice people around you in this state, you can help them down regulate by sustaining an empathetic attitude. Connecting with them from a fully present state. Offering pauses and kindness.