Navigating Fight, Flight, and Freeze with Compassion
We understand that many feel overwhelmed by their body’s natural responses to stress, particularly those rooted in the fight, flight, or freeze stages. These responses are deeply embedded in our biology, designed to keep us safe. Yet, when they become chronic, they can leave us feeling trapped or disconnected from our bodies and emotions.
Let’s explore these survival responses and, more importantly, how to gently move forward with love, patience, and somatic awareness.
Fight or Flight: Mobilization Responses
When faced with a threat, our body often enters a state of fight or flight. This response activates the sympathetic nervous system, flooding us with adrenaline and cortisol. We may feel agitated, anxious, or even angry as our body prepares to either confront the threat (fight) or escape it (flight).
Signs of fight or flight include:
Increased heart rate
Rapid breathing or shortness of breath
Tightness in the chest or muscles
Restlessness, irritability, or feeling 'on edge'
While these responses are natural, they can leave us feeling stuck in a loop of anxiety, unable to return to a place of safety or calm. The key to processing fight or flight is not to suppress these feelings but to allow your body to release the stored energy in a way that feels safe and compassionate.
Moving Forward from Fight or Flight:
Breathe deeply: Slow, intentional breathing tells your nervous system that you are safe. Try lengthening your exhale, as this activates the parasympathetic nervous system, which brings your body back into a state of rest.
Move your body: Sometimes, the body needs to complete the “flight” by moving. Gentle movements—such as walking, stretching, somatic exercises, or dancing—can help discharge the nervous energy stuck in your system.
Ground yourself: Using grounding techniques, such as feeling your feet on the earth or noticing sensory details around you, can bring you back to the present moment.
Freeze: Immobilization Response
The freeze response is another protective mechanism, but unlike fight or flight, it immobilizes us. In this state, we may feel numb, disconnected, or unable to take action. Freeze often happens when the body perceives that neither fighting nor fleeing is an option. It’s as if the nervous system hits a “pause” button.
Signs of freeze include:
Feeling emotionally or physically numb
Disconnection from the body or surroundings
Sense of being 'frozen' or stuck in time
Difficulty making decisions or taking action
In freeze, it’s important to approach yourself with gentleness. Your body and mind are in a state of protection, and rushing or forcing yourself to “snap out of it” can often deepen the freeze response.
Moving Forward from Freeze:
Reconnect slowly: Gentle, mindful movement can help thaw the freeze response. Start small—wiggling your toes, stretching your arms, or gently massaging your hands can signal safety to your body.
Name your experience: Sometimes simply naming what’s happening can shift us out of freeze. For example, “I’m noticing that I feel stuck right now” helps bring awareness to your state without judgment.
Use sensory awareness: Bringing attention to your five senses—what you can see, hear, touch, taste, and smell—can anchor you in the present moment, gently coaxing you out of immobility.
It's natural to Move Between These Stages
One important thing to remember is that it’s completely natural to move back and forth between these stages of fight, flight, and freeze. Our nervous systems are constantly responding to our environment, and what feels manageable one moment might feel overwhelming the next. Healing is not a linear process, and it’s common to experience a variety of emotions, shifting between states of activation (fight or flight) and immobilization (freeze).
Rather than viewing these shifts as setbacks, it’s essential to approach them with curiosity and compassion. By removing the judgment of where you "should" be, you create space for healing. There is no wrong way to feel. In fact, allowing yourself to move through these stages without labeling them as bad or wrong is the first step toward processing and integrating the underlying emotions.
Leaning into the Emotion: Processing with Compassion
The emotions that arise during these stages are signals from your body, often communicating needs or unresolved feelings. By leaning into what is present—whether that’s anxiety, fear, numbness, or anything in between—you begin to open a pathway for deeper healing.
Instead of pushing uncomfortable emotions away or trying to “fix” them, you can:
Acknowledge what is there: Gently say to yourself, "I see that I’m feeling anxious" or "I’m noticing some numbness right now." This acknowledgment without judgment creates space for the emotion to shift.
Welcome the experience: Instead of resisting or trying to change how you feel, allow the emotion to simply exist. Often, the act of allowing creates the freedom to release.
Stay present: It can be tempting to mentally escape or detach when difficult emotions surface. But staying with the feeling—no matter how uncomfortable—helps you process and move through it.
When we lean into our emotions and meet them with curiosity, we begin to soften the grip that fight, flight, or freeze has on us. You are not your responses; you are simply experiencing them. And with time, patience, and support, those experiences can shift, allowing you to move forward with greater ease.
Compassionate Healing for Fight, Flight, and Freeze
Healing these responses is not about erasing them but about building a compassionate relationship with your body. We believe in creating safe spaces for you to reconnect with yourself, process your emotions, and cultivate self-compassion. Here are a few more ways to support yourself through fight, flight, or freeze:
Practice self-soothing: Find ways to self-soothe that resonate with you—whether it's wrapping yourself in a cozy blanket, taking a warm bath, or listening to calming music.
Work with a somatic coach: Somatic coaching can help you develop a deeper understanding of your body’s responses and give you tools to navigate through them. We gently guide you in tuning into your body, listening to its signals, and building a sense of trust in yourself.
Remember, healing takes time: These responses don’t develop overnight, and unwinding them is a process. Be patient with yourself. Each small step forward is a sign of growth and healing.
If you’ve been feeling stuck in fight, flight, or freeze, know that you’re not alone. At MAVEN & MUSE, we’re here to support you on your journey to reconnecting with your body, feeling safe, and embracing self-love. You have the wisdom within you to move through these stages with grace and compassion.
In kindness and healing,
Q.
For more information book a Discovery Call @ www.MavenAndMuse.us