Anyone else realizing their flight response is on high alert?
I think mine turned on a couple years ago, and I have yet to completely turn it off. And now in a pandemic, I think there might be a good number of us who feel this way. With our flight response, when there is an imminent threat that can’t be fought off, we want to run away from it and get to safety as soon as possible. With Covid-19, we don’t have a natural immunity to this particular virus strain, and there is no guarantee that the virus is mild or survivable. For many, yes, it will end up being okay; but for many others who were seemingly in good health, they ended up in the hospital or dying. And this pandemic is far from over, so this flight response that many of us may be feeling might stay in place for a while.
This is challenging enough on its own. But we still face every day stresses. A rough day at work. A miscommunication between friends. A burnt dinner. These are common issues that we are more than capable with dealing with, but these problems feel amplified when our flight responses is clicked on. Our daily inconveniences feel like major disasters that are a threat to our well-being, so we might be inclined to shut down and withdraw as a way of fleeing to safety.
There are times when it is completely appropriate to withdraw and take some time to collect yourself. But if our flight response is triggered throughout the day, we often don’t have the luxury to hide and practice self-care. It is good to develop some coping mechanisms to help us check out for just a moment and then get back to the day. One that I use often is box breathing, which is when you breathe in for four counts, hold for four counts, exhale for four counts, and hold for four counts. This helps you regain some control over your thoughts and your muscles (especially if you are prone to panic attacks.) Grounding yourself by putting your hand over your heart and speaking affirmations to yourself can help focus your mind. Make sure you’re eating and drinking when you need to. Here you can find some other suggestions for anyone who struggles with anxiety: https://adaa.org/tips
I know it feels like the world is ending, and this makes our daily stresses feel like uncontrollable chaos. It’s rough. But when we break a dish or if the dog chews up a shoe or we forget to take the trash up to the curb, it is not a threat or a disaster. Get your breath, do what you need to fight off that flight response.
We aren’t going to feel this way forever.