Understanding your Nervous System
Understanding your nervous system and its responses to stress is essential for navigating turbulent times and building resilience. The nervous system's fight, flight, freeze, and fawn responses are automatic reactions to perceived threats. Knowing how these responses manifest in your life can help you develop effective regulation techniques.
Fight, Flight, Freeze, Fawn Responses
Fight: This response might show up as irritability or aggression, such as snapping at colleagues or family members when overwhelmed.
Flight: You might experience an urge to escape from situations, like avoiding work tasks or responsibilities at home.
Freeze: Feeling stuck or unable to make decisions, leading to procrastination or inaction in your career or personal life.
Fawn: Trying to appease others to avoid conflict, which can result in overcommitting or neglecting your own needs.
Regulation Techniques
In the Workplace: If you find yourself in a fight response, take a break to practice deep breathing or a quick walk to release pent-up energy. For a flight response, create a structured to-do list to manage overwhelming tasks. To counteract freeze, break tasks into smaller steps and prioritize them. If you’re fawning, practice assertiveness by setting boundaries and saying no when necessary.
In Motherhood: During stressful parenting moments, engage in grounding techniques like mindful breathing or sensory activities with your children. This can help regulate both your nervous system and theirs.
In Relationships: Open communication is key. Share your feelings with your partner and work together to create a supportive environment. Practice active listening and empathy to foster connection and reduce stress.
In Finances: Financial stress can trigger various nervous system responses. Develop a budget and financial plan to create a sense of control and reduce anxiety. Seek professional advice if needed to navigate complex financial situations.