In our fast-paced, high-pressure world, many of us are living in a state of perpetual fight or flight. This primal response, designed to protect us in moments of danger, has become a default mode for too many. Whether triggered by stress, trauma, or the relentless demands of life, being stuck in fight or flight can take a profound toll on our minds, bodies, spirits and soul health.
I know this from personal experience.
There were times in my journey when the weight of responsibility, the fear of failure, and the drive to keep pushing forward left me feeling trapped in survival mode. But I also learned that recovery is possible. It takes time, patience, and a commitment to healing, but the peace and balance on the other side are worth every effort.
If you’ve found yourself living in this heightened state, I want to share some insights to help you navigate the path to recovery and reclaim a sense of calm and control.
Understanding Fight or Flight
The fight or flight response is your body’s natural reaction to perceived danger. It’s an ancient survival mechanism that triggers a cascade of physiological changes—increased heart rate, rapid breathing, heightened alertness—to prepare you to either confront or escape the threat.
While this response is life-saving in acute situations, chronic activation can be harmful. When your body is constantly on high alert, it’s unable to return to a state of rest and repair. This can lead to:
- Physical Symptoms: Fatigue, headaches, muscle tension, digestive issues, and weakened immunity.
- Emotional Symptoms: Anxiety, irritability, mood swings, and difficulty concentrating.
- Long-Term Consequences: Burnout, chronic illness, and a diminished sense of well-being.
Recognising the signs of being stuck in fight or flight is the first step toward recovery.
Why Recovery Takes Time
Healing from fight or flight mode isn’t an overnight process. Just as it takes time for the body to heal from physical injuries, it takes time for your nervous system to reset and recover from prolonged stress. Here’s why:
- Your Nervous System Needs Reconditioning Chronic stress rewires your brain and nervous system to prioritise survival. Recovery involves retraining these systems to recognise safety and return to a state of equilibrium.
- Healing Requires Rest and Restoration When you’ve been running on adrenaline, your body needs time to replenish its resources. This means prioritising rest, nourishment, and self-care.
- Deep Healing Happens Gradually Emotional and psychological recovery often involves processing underlying issues that contribute to stress. This can’t be rushed and requires gentle, consistent effort.
- Habits Take Time to Change Many of us have developed coping mechanisms—like overworking, avoidance, or perfectionism—to manage stress. Recovery involves unlearning these habits and replacing them with healthier alternatives.

Steps Toward Recovery
While recovery takes time, there are tangible steps you can take to support your healing journey. These steps have been invaluable in my own experience and may resonate with you as well:
- Acknowledge and Accept The first step is acknowledging that you’re in fight or flight mode and accepting that it’s okay to feel this way. Self-compassion is essential. Remember, you’re not weak or failing—you’re human.
- Prioritise Rest Rest is not a luxury; it’s a necessity. Allow yourself time to sleep, relax, and recharge. Create a bedtime routine, practice mindfulness, and set boundaries to protect your downtime.
- Breathe and Ground Yourself Simple practices like deep breathing, grounding exercises, or meditation can help calm your nervous system. These techniques signal to your body that it’s safe to relax.
- Move Gently Movement is a powerful way to release tension and reconnect with your body. Choose gentle activities like yoga, walking, or stretching that feel nourishing rather than depleting.
- Seek Support You don’t have to navigate this journey alone. Reach out to trusted friends, family, or professionals who can provide guidance and encouragement. Therapy, coaching, or support groups can be invaluable resources.
- Focus on Nourishment Feed your body and soul with what they need to heal. This includes wholesome food, uplifting activities, and time spent in nature or with loved ones.
- Reconnect with Your Purpose Stress often disconnects us from what matters most. Take time to reflect on your values, passions, and goals. Reconnecting with your purpose can provide a sense of direction and meaning.
The Rewards of Recovery
As you move through the process of recovery, you’ll begin to notice shifts—small at first, but deeply meaningful. You’ll feel more present, more at ease, and more in tune with yourself. Your energy will return, your relationships will deepen, and your capacity to face challenges will grow.
Recovery is not a linear path; there will be setbacks and moments of doubt. But each step forward, no matter how small, is a victory. Celebrate your progress and trust that healing is unfolding, even when it feels slow.
Final Thoughts
Emerging from fight or flight mode is a journey of reclaiming your peace, power, and presence. It’s about learning to listen to your body, honour your needs, and create a life that feels balanced and fulfilling.
If you find yourself in this process, know that you are not alone. I’ve been there, and I’m here to tell you that recovery is possible. It takes time, but every moment you invest in your well-being is a step toward a brighter, calmer, and more empowered future.
Be gentle with yourself, trust the process, and remember: you are stronger than you think, and healing is within your reach.
Visit my blog at Marama Montgomery for more insights, tools, and inspiration to support your journey to recovery and resilience.