Fight or Flight: Turning Off Panic Mode
- Category: Anna Bellard
- October 22, 2024
When we encounter a stressful situation—whether it’s an approaching deadline at work, relationship concerns, or a traumatic event—our bodies react instinctively. Stress hormones like adrenaline are released, triggering a chain reaction of physical changes: the heart beats faster, breathing becomes shallow, muscles tighten, and sweat forms. These physical responses are part of the body’s natural defense system, helping us stay alert and ready to respond to perceived danger.
This response is known as the “fight-or-flight,” a survival mechanism meant to protect us from life-threatening situations. While it was crucial for survival in the past, helping humans confront or escape immediate danger, modern stressors like school, work pressure, or a simple traffic jam can elicit the same severe reaction. Unfortunately, the body doesn’t always differentiate between a real threat and an everyday inconvenience, causing us to sometimes experience heightened stress in situations that don’t actually pose a risk to our safety.
Practical Tips for Managing Anxiety and Panic: Moving Beyond Fight or Flight
If you have anxiety, feel extremely alert, or experience panic, it helps to know about different relaxation techniques. A common method is breathing exercises. However that method might only work for some people, especially in an intense state of panic, so it’s good to remember there are other options.
As a licensed clinical social worker, I help clients recover from trauma using Cognitive Behavioral Therapy (CBT). I often assist them in managing their fight-or-flight response. Here are some practical tips to help you step out of that survival mode and regain control in moments of heightened anxiety or panic. My goal in sharing these techniques is to empower you with scientifically based practical strategies to manage your symptoms of anxiety, negative thoughts, and panic, guiding you toward a calmer, more balanced state of mind. By using these strategies, you can take back control and send a powerful message to your body that it’s safe.
Understand When Breathing Exercises May Not Work
Breathing exercises are often recommended to calm down during moments of stress. If you have severe anxiety, intense fear, or a panic attack, focusing on your breath might make things worse. This is especially true if you feel short of breath. This is because, in moments of panic, turning inward can sometimes increase discomfort rather than alleviate it. If you are experiencing chest pain, please get in touch with a medical professional immediately.
Engage Your Five Senses
Instead of focusing on your breathing during intense anxiety, consider engaging your five senses as a way to ground yourself. By paying attention to what you can see, hear, smell, touch, and even taste, you shift your focus outward. This process helps you anchor yourself in the present moment and signals to your body that you’re not in immediate danger.
Practice Mindful Tasks
Another way to calm yourself during a panic attack is to do simple tasks. You can wash your hands, do the dishes, or even fold laundry. These activities require enough focus to keep your mind engaged but are simple enough not to overwhelm you. By focusing on the task at hand, you are less likely to be consumed by anxiety or panic, helping your body exit the fight-or-flight response.
When you’re in a state of panic, your body and brain signal that you’re in danger—even if there’s no real threat. By focusing outward through your senses or mindful tasks, you gently remind your body that it’s safe. This strategy can help you move out of survival mode and back to a calmer state of mind, providing a sense of safety and comfort.
Final Thoughts
Anxiety and panic are complex responses that are often deeply rooted in trauma and survival mechanisms. Understanding your triggers and when to shift your focus away from traditional coping techniques, like breathing exercises, and instead engage in sensory grounding can be a powerful tool in managing your anxiety.
I hope these tips give you a new way to think about handling panic, anxiety, or similar mental health conditions. Taking the time to focus inwardly on yourself should be a consistent part of your long-term and short-term treatment plan if you are dealing with any type of anxiety disorder.
