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Out of Fight or Flight: How to Ground Yourself and Make Better Decisions

When the world feels chaotic—or even just your inbox does—it’s easy to slip into fight-or-flight mode. Your chest tightens. Your thoughts race. You feel overwhelmed, shut down, reactive, or frantic.


This survival state is powerful. It’s what kept our ancestors alive in real danger. But in today’s world—where the “threats” are often emotional, digital, or systemic—it can block our ability to think clearly, act creatively, and make grounded decisions.


So how do we shift out of this reactive mode and into one where we can access our clarity, values, and voice?


Let’s walk through it.


🧠 What Happens in Fight-or-Flight Mode


When you're in fight-or-flight, your brain is prioritizing survival—not strategy.


This means:

  • You lose access to the prefrontal cortex (the logical, decision-making part of your brain)

  • Your body floods with stress hormones like cortisol and adrenaline

  • Your thoughts narrow, often into worst-case scenarios

  • Your tolerance for uncertainty plummets


This is helpful if a bear is chasing you. Not so helpful when trying to decide how to respond to an email, a news headline, or an argument online.


🌿 How to Shift Into Regulation (Your Creative & Thinking Zone)


These practices help move you out of a reactive stress state and back into a more grounded, creative one.


Regulate the Body First


You can’t think your way out of a dis-regulated state. You have to move the body.


Try:

  • Box breathing (inhale 4, hold 4, exhale 4, hold 4)

  • Shaking or dancing it out (yes, literally)

  • Going outside and putting your feet on the ground

  • Splashing cold water on your face or holding ice

  • Walking, even for 5 minutes


Once the body calms, your brain will follow.


Ask, “What’s the Actual Decision I Need to Make Right Now?”


Stress makes everything feel urgent and huge.


Get specific. Write down:

  • What exactly am I deciding?

  • What are my actual options?

  • What do I need to know (or feel) to move forward?


This pulls you out of panic and into agency.


Use This Mini Decision-Making Tool


Write down:

  • What does logic say?

  • What does my gut say?

  • What aligns with my values long-term?


When all three align, the path is usually clear. When they conflict, you may need more time—or rest—before deciding.



🔍 How to Tell Misinformation from Trustworthy Information


In a dis-regulated state, we’re more susceptible to misinformation. Why? Because fear narrows our focus and increases our urgency to act or “belong.”


Here’s how to check if information is grounded or manipulative:

✅ Trustworthy Info Usually:

  • Comes from reputable sources (scientific orgs, direct quotes, primary sources)

  • Includes nuance or uncertainty (not always black-and-white)

  • Can be fact-checked

  • Encourages critical thinking or action—not blind panic


🚩 Misinformation Often:

  • Uses emotional triggers (fear, outrage, tribalism)

  • Includes sensational headlines with little context

  • Comes from anonymous accounts or meme pages

  • Lacks links, sources, or accountability


When in doubt, pause before sharing. Regulate, then research.


Your nervous system isn’t the enemy—it’s a compass. But you deserve to make decisions from a place of clarity, not chronic urgency.


In a world that constantly demands our attention, taking time to breathe, ground, and choose is a revolutionary act.


Whether you’re responding to a headline, a personal conflict, or a business decision, you have the right to step out of panic and back into purpose.



🎒 Want a toolkit for nervous system support?

Check out these Creating With Impact items to help you ground before you create or act:

🖤 Hardcover Journal – to process thoughts before reacting

🖤 Stainless Steel Water Bottle – stay hydrated to support cognitive clarity

🖤 Fanny Pack – keep your grounding tools (stones, mints, earplugs) with you on the go


 
 
 

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