5 Signs Your Body Is Stuck in Fight-or-Flight (And How to Reset)
Do you feel like you’re always “on”? Maybe your heart races over small things, your mind won’t quiet down at night, or no amount of rest leaves you feeling truly restored.
If this sounds familiar, your body may be stuck in fight-or-flight mode . This survival state is where your nervous system stays revved up even when there’s no immediate danger. It’s exhausting, but it’s also incredibly common.
And the good news?
Once you understand what’s happening, you can start guiding your body back toward balance.
What Is Fight-or-Flight, Really?
The fight or flight response is your nervous system’s built-in emergency switch. It’s part of the sympathetic branch of your autonomic nervous system ; the system that automatically regulates stress and safety without conscious effort.
When a threat is detected, your body releases adrenaline and cortisol. Heart rate speeds up, breathing becomes shallow, digestion slows down. This is all designed to help you run or fight.
In short bursts, this stress response is protective. But when you’re constantly exposed to stressors like trauma, sensory overload, or unrelenting pressure, your body can get stuck here. That’s when you begin to feel the effects of fight or flight fatigue- the wear and tear of living in survival mode for too long. Unfortunately, this is all too common in our current culture. It’s even been idealized; the culture of constant “busyness” is a popular proverbial “feather in our caps”. We find ourselves often saying “oh I’m just so busy!”
5 Signs You’re Living in Survival Mode
Not sure if this applies to you? Here are five common signs that your nervous system may be caught in the fight-or-flight loop:
Racing Thoughts and Shallow Breathing : Your mind spins nonstop, and your breath feels tight or stuck high in your chest.
Sleep That Doesn’t Refresh You : Even with 7–9 hours of sleep, you wake up feeling like you ran a marathon in your dreams.
Digestive Issues : From bloating to constipation, your gut struggles because digestion gets put on hold when your body thinks you’re in danger.
(Got SIBO, IBS, GERD, ulcerative colitis or acid reflux? Check your NERVOUS SYSTEM!)
Feeling “On Edge”: Small noises, changes, or conflicts feel overwhelming. You’re easily startled or irritable.
Fatigue That Rest Doesn’t Fix: No matter how much you rest, you feel drained because your nervous system never fully powers down.
Why Your Body Gets Stuck Here
You’re not weak, lazy, or “too sensitive.” Your body was designed to respond to it’s environment with wisdom and if it stopped responding that would be problematic too. There are real, biological reasons why your body holds onto survival mode:
Trauma: Past experiences can prime your system to stay hyper-alert.
Chronic Stress: Work, relationships, and daily pressures keep the “threat” switch on.
Sensory Overload: Constant noise, screens, or overstimulation prevent your system from resting.
Mineral Depletion: Stress burns through key minerals like magnesium and potassium, which are needed for calming your nerves.
When these factors pile up, the fight-or-flight response doesn’t switch off, even when the danger has passed.
How to Reset the Cycle
The path back to balance isn’t about forcing calm; it’s about giving your body clear cues of safety. Here are three simple, science-backed ways to begin:
Deep Exhale Reset
Inhale gently, then exhale slowly through pursed lips. A long exhale signals your vagus nerve to downshift the stress response and slows your heart rate.Grounding Through Your Feet
Place both feet firmly on the floor. (Bonus points if it’s outdoors!) Notice the pressure, texture, and support beneath you. This anchors your body in the present moment.Vagal Stimulation
Try humming, gargling, or splashing cold water on your face. These small actions activate the vagus nerve, shifting your system out of fight-or-flight.
⚡ Want to know exactly where your body is stuck?
My Regulation Reading shows you which nervous system state you’re in AND the specific safety cues your body needs most. Designed and tailored to your specific needs.
We don’t need to fight your body to find peace. We need to listen.
With the right signals of safety, your nervous system can learn to step out of survival and return home to balance.