We see it all day every day the constant to-do list that runs in our minds and possibly posted all over the place depending on how organized or forgetful you are. Most of us have this need to be “perfect “or perfect, at least to our standards, or, some of us have put so much pressure on ourselves to be perfect, that we have just given up all together. Every day running around, Wake up , get the kids ready, rush out the door to get to work. get home make dinner, clean up dinner, try to get some sort of workout or walk in, help kids with homework, try and spend quality family time with them. Put the kids to bed and try to have enough energy for your husband or wife wake up and do it all over again and again. We are living in Fight or Flight and don’t even realize it. To be real that is what goes on in most of our lives. During all of that have you stopped to check in with yourself? Your body/ Your heart rate and breathing. Or..

Will you wait until something goes very wrong before you stop and pay attention.

This was me. Living daily in Fight or Flight. I was 35 and running around constantly trying to be perfect. I swore I will not be that new mom with my home in shambles. I will not let my business or marriage fail and I’ll look amazing while doing it all! But I never once stopped to check in with the one thing that was allowing me to do it all, My Body! Until it said No More until you take better care of me!

Think of your body as a car and you as the driver. Your car needs maintenance to run correctly, frequent oil changes, the right gas etc.

Now think of your body as that car running full speed without proper nutrition or rest. It will run for a while maybe even a few years, but would you rather buy a new engine? or pay for a tune up. In this world we have everything at the touch of a button. We get what we want when we want it. Groceries, fast food, rides. But one thing we can’t do fast, is Heal. Thousands of years ago a threat to us was a bear or a tiger. Now adays it’s a mean boss at work or traffic and financial problems. But the body’s mechanics still respond as if that tiger or bear is chasing us. When the body is in a state of “fight or flight,” it is experiencing a physiological response to a perceived threat or stressor. This response is controlled by the autonomic nervous system and involves a variety of bodily systems to prepare the body for immediate action. Here’s what happens in the body during the fight or flight response:

1. Perception of Threat: The response begins when your brain perceives a threat or stressor. This could be a physical danger, an emotional stressor, or any situation that your body interprets as a potential risk.
2. Activation of the Sympathetic Nervous System: The sympathetic nervous system, often called the “fight or flight” system, is activated. This system is responsible for rapid, automatic, and involuntary responses.
3. Release of Stress Hormones: The brain signals the adrenal glands to release stress hormones, primarily adrenaline (epinephrine) and noradrenaline (norepinephrine), into the bloodstream.
4. Increased Heart Rate: These stress hormones cause the heart rate to increase, pumping more blood to deliver oxygen and nutrients to muscles and vital organs.
5. Dilation of Pupils: The pupils of the eyes dilate, allowing more light to enter, which can enhance vision during heightened alertness.
6. Bronchial Dilation: The bronchial passages in the lungs widen, increasing the intake of oxygen, which is essential for physical exertion.
7. Muscle Tension: Muscles tense up in preparation for action, providing increased strength and speed. This can lead to trembling or a sensation of “butterflies” in the stomach.
8. Mobilization of Energy: The liver releases glucose into the bloodstream to provide additional energy for the muscles and brain.
9. Suppression of Non-Essential Functions: Non-essential bodily functions, such as digestion and the immune system, are temporarily suppressed to conserve energy for the immediate threat.
10. Enhanced Alertness: The brain becomes more alert and focused, improving decision-making and reaction times.
11. Heightened Senses: Sensory perception becomes sharper, and the individual becomes more attuned to potential threats.
12. Reduced Pain Sensitivity: Pain perception decreases, allowing individuals to push through injuries or discomfort during emergency situations.
13. Release of Cortisol: Cortisol, another stress hormone, is released to help maintain the body’s response to stress over a longer period.
14. Sweating: Sweat production increases to help cool the body during exertion.
15. Digestive System Changes: As mentioned earlier, the digestive system slows down. This can lead to gastrointestinal symptoms like nausea or butterflies in the stomach.
16. Inhibition of Reproductive and Growth Functions: The release of stress hormones can temporarily inhibit reproductive and growth functions, as these are considered non-essential during a perceived threat.

Running in Fight or Flight on a daily basis can wreak havoc on our health.

Once the perceived threat or stressor has passed, the body is supposed to initiate the “rest and digest” response. But in our world of everyday stressors the rest and digest response never happen. From the news channels constantly on loop in the background. To opening social media and seeing the horrifying headlines that circulate in the news cycle. Comparison to the people on social media living their “best lives”. The stressors hit us all day every day. We average 60 thousand thoughts a day. Most of those thoughts are the same as the day before. Along with the same actions over and over again. How would anything change? Will you wait until it’s too late? Until you are sick? Now you physically cannot do what you have been doing because your body says ENOUGH! I DO NOT LIKE THE WAY YOU DRIVE. Or are we going to make small changes every day that are going to add up to huge changes over the course a few months, or a year and so on? Small changes that you actually CAN DO! I have helped so many people that waited until they were sick to make changes get better. Let me help you before you get sick.

Small Changes to get out of Fight or Flight

Turn off the News and Media Outlets–

Most people say, “but I need to be informed” Informed on what exactly? If the pandemic proved anything it’s that most news stations are running “their” version of the news. So how informed are you? If you absolutely must watch the news, try to find an outlet that tells both sides. Watch what you need to and turn it off. Don’t just leave your tv running it in the background all day long. Same with all other devices.

Be in quiet.

Constant stimulation is not good for anyone. When you want your child to relax, we keep sound at a minimum. Why wouldn’t you do the same for yourself?

Pay attention to your Thoughts!

Once you get some quiet time going you will start noticing the dialogue going on in your head. I wrote a blog post about being aware of negative self-talk here. The first few days just be the observer. Don’t interfere. You will start to have an idea of the cycle that runs in your head, and you can get a better idea of the thoughts that cause stress. You will notice the change in your body. Maybe a drop in your stomach or a tightening in your chest. These are the thoughts that we need to take charge of. You need to have an actual conversation with your future self on how much these thoughts that stress you out will affect you or even matter in 5 years. If you are going through a terrible situation at the moment. You still need to sit down and see if there is a way to handle any of the smaller parts of that issue quicker, so you have less stressors to focus on. Remember no one is coming to save you. You have to fix your own life. Sit in meditation if for only 3 minutes a day. I wrote a blog post about meditation here. The benefits on your body are endless.

Get proper Nutrition.

Just like the car we spoke about earlier; your body needs the proper fuel to run correctly. Hydrate! water every day all day and get rid of all processed foods. They are making all of us sick. Eat whole foods> Vegetables, fruits and meats. Get protein and fiber. I wrote a blog post about healing autoimmune naturally here this would lead you in the right direction.

Get 6-8 hours of sleep.

Stop scrolling on TikTok, Facebook, Instagram and turn it all off. Lay there in the quiet I don’t care if you are not tired. You will be without that stimulation I guarantee it. Use this as your meditation time. Put a pillow under your head and knees and breath in thru the nose for 4 seconds, hold for 4 seconds, out through the nose for 4 seconds and empty for 4 seconds and repeat. I wrote a blog post here about nighttime routines that could be helpful.

Move your body.

Let’s not go to the gym and kick the crap out of ourselves when we are trying to get our body centered. We can focus on the harder stuff when you have all the other things under control. Today let’s just focus on walks. Especially outside walks. One or 2 walks of 20-30minutes a day can have a huge impact on not only our health but our waistline. Research shows that if you keep your heartrate under 135 beats per minute that’s where the magic of fat burning can start to happen. So just take it easy. Can’t do 20-30 minutes a day? Thats ok work your way up. Small steps daily will get you there. Don’t want to do 20 -30 minutes? DON’T CARE! DO IT! Days when I don’t feel like working out after 20/ minutes I’m ready to go! and I’m glad I did it!

Take Ashwagandha,

I got lucky with this one. I had read a small article on this years ago. It said aswagandha helps lower stress & anxiety along with a ton of scientic health benefits. I found myself at the drugstore one day in the supplement isle and it had buy one get one free sale. I was stocking up on my vitamin D/K2 (which you need to take Daily I’ll link here) and I saw the ashwagandha and thought what could it hurt? At the time I had just been diagnosed with Graves’ disease and was having a hell of a time taking a deep breath. not catching my breath I could breathe and retain oxygen fine, just getting that good deep breath you need to take every few minutes or so was difficult. It was driving me crazy and all signs pointed to stress or “fight or flight” I took 2 when i got home and 2 the next morning and the whole next day and the next and the next, I could breathe!! I knew this and the other things I had implemented had helped me so much! I’ll link it here

I hope this helps someone to slow down and take a more conscious approach to living your life gently and take care of your body! It’s the only one we get .. in this lifetime anyway.:) This is a good start to getting your body out of Figh or Flight. Please leave email with any questions or leave a comment I would love to help! How way I serve? As an Amazon associate, I may earn a commission on qualifying purchases. Thank you!