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How to Overcome the Fight or Flight Response

The fight or flight response is a psychological reaction to what the brain perceives as a threatening or dangerous stimulus. In this reaction, the brain releases hormones designed to prepare and inform the body to take action or to flee the situation. When this occurs, senses sharpen, pupils dilate, heart rate and breathing speeds up, jitteriness and anxiety increase, the face flushes, dry mouth occurs, and skin becomes clammy. Sometimes, the body initiates the fight or flight response when a person is nervous about an upcoming event, performance or presentation. Learn how to overcome this response with basic techniques.

Things You'll Need

  • Music player
  • Flowing water
  • Glass of water
  • Sour candy
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Instructions

  1. Regulate Your Breathing

    • 1

      Go to a quiet place, if one is available.

    • 2

      Listen to quiet, soothing music on an MP3 player or CD player. The rhythm of the music will help you to relax and also works to naturally regulate breathing.

    • 3

      Close your eyes and relax.

    • 4

      Take a deep breath, drawing air in with your diaphragm. Hold it for 2 to 3 seconds, and slowly exhale.

    • 5

      Continue to take slow, deep breaths to slow down your breathing, regulate your heartbeat and overcome jitters.

    Calm Nerves and Reduce Face Flush

    • 6

      Close your eyes, relax and regulate your breathing by taking slow, deep breaths, holding for 2 or 3 seconds, and releasing.

    • 7

      Find a sink or water fountain.

    • 8

      Run hands and wrists under cool, running water to improve circulation and slow blood flow.

    • 9

      Lightly pat wet, cool hands against your cheeks and forehead, holding them against your skin for a moment.

    • 10

      Repeat until you feel calm and the color of your face has returned to normal.

    Combat Dry Mouth

    • 11

      Take a small sip of water.

    • 12

      Take another sip, but this time, swivel it around your mouth for a moment before swallowing to moisten the inside of your mouth.

    • 13

      Eat a piece of sour candy. The sour taste naturally increases saliva, moistening your mouth and throat.

    • 14

      Keep a glass or bottle of water nearby and take small, frequent sips to prevent your mouth and throat from drying.

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