How To Implement Simple Mindfulness Practices To Take Control of Your Nervous System’s Fight, Flight, Freeze, and Fawn Responses

Thrive • Dec 15, 2021

By Thrive Sacramento’s Clinical Director, Gillie Francis, LCSW

HOW MINDFULNESS PRACTICES CAN HELP REGULATE THE NERVOUS SYSTEM

Focused and Thoughtful States of Being

We often fluctuate between two states of being — focused and thoughtful.

In the focused state, a person is typically immersed in an activity, concentrating solely on the task at hand. This preoccupied state allows an individual to feel in control, purposeful, and engaged.

In the thoughtful state, a person isn’t distracted by a task and the mind is free to wander. As a result, they often face regretful thoughts about the past and worries about the future that arise within their mind. While exploring their thoughts, they may experience a fight, flight, freeze, or fawn (abandoning one’s needs to please others and avoid backlash) response as they struggle with feelings of discomfort, anxiety, and fear.

Bridging the Gap Between the Focused and Thoughtful States

Mindfulness practices such as movement and breathing can bridge the gap between these two states, regulate the nervous system, and bring one back to the present moment. A person’s fight, flight, freeze, or fawn response is triggered by their sympathetic nervous system. The response causes feelings of anxiousness and uncertainty often prompted by the thoughtful state. Mindfulness-based task-oriented actions, like yoga, breathwork, and meditation can help activate the parasympathetic nervous system to soothe this fight, flight, freeze, or fawn response and stimulate a rest-and-digest response, which evokes feelings of relaxation.

Rest and Digest Rather Than Fight, Flight, Freeze, or Fawn

The easy-to-implement mindfulness practices described below can help you access the parasympathetic nervous system’s rest-and-digest mode when your emotions are heightened. Through the repeated implementation of these mindfulness practices, you can train your mind to manage internal and external stressors more calmly instead of automatically being consumed by a fight, flight, freeze, or fawn stress response.

IN-THE-MOMENT MINDFUL MOVEMENT

Mindfulness practices are often associated with quietly meditating while perched cross-legged atop a plump cushion. While stationary meditation is beneficial, mindful movement can also provide a path to the present.

Mindful movement practices include yoga, tai chi, and qigong to name a few. Even simpler, taking a mindful walk can allow you to dive deep into the present moment. If possible, get outdoors – even if you’re in an urban environment, exposure to sunlight and nature can nourish you and enhance the experience. As you walk, use your senses to explore your environment, allowing yourself to truly appreciate being here and now. Notice what you see, hear, and smell. Pay attention to any physical sensations you feel in your body. If you find your mind wandering to your thoughts, which is a completely natural occurrence, gently bring your attention back to your current reality.

ON-THE-GO BREATHING PRACTICES

Essential, easy, and effective, breathing exercises can help you relax when you’re feeling overwhelmed while also allowing an opportunity to be in the moment. They don’t require equipment, elaborate preparation, or much time.

Explore some of Thrive’s favorite breathing exercises and directions for performing these practices below.

Square or Box Breathing: Breathe in for a count of four. Hold your breath for a count of four. Exhale for a count of four. Hold your breath for a count of four. Repeat these steps until you feel centered. (Note: You can adjust the length of your inhales and exhales as needed, as this practice should not cause added stress in the process. For example, if four seconds is a strain, you can start with three seconds and extend over time as you become more used to the practice. Alternatively, if taking longer breaths feels more beneficial, you can increase it to five or six seconds.)
Count the Breath: On the inhale, count to one. On the exhale, count to two. Continue to count the duration of your breaths until you reach ten. Begin again at the count of one. You can continue moving through these steps for a few minutes, remembering to take your time with each breath.
Four-Seven-Eight: Inhale for a count of four. Hold your breath for a count of seven. Exhale for a count of eight. Repeat the cycle for a few minutes.
Children’s Breathing Practice: Short breathing exercises can be beneficial for children as well. To begin, encourage children to imagine smelling a flower by inhaling. Then, invite them to “blow out the candles” by exhaling. Have them repeat this series a few times.

Additionally, taking a deep breath in any given moment can make a difference. The simple act of slowing down the breath – especially the exhale – can significantly ease your nerves.

HOW TO CULTIVATE SMALL MOMENTS OF MINDFULNESS

Building short mindfulness breaks into your daily routine can be more natural and effortless than you might think. While engaging in everyday occurrences, such as art, music, self-care, common tasks, and chores, you can soak in the calm awareness of the present.

Next time you’re sipping your morning coffee or washing dinner dishes, try cultivating a moment of mindfulness. Immerse yourself in the experience by enlisting your senses to inventory the affair. The seemingly mundane task may just transform into a meaningful ritual.

THRIVE IS PASSIONATE ABOUT MINDFULNESS-BASED THERAPY

Thrive’s team of multidisciplinary clinicians specializes in the intricate relationship between mental, emotional, and physical health. Because mindfulness strengthens the connection between the mind, body, and spirit, Thrive incorporates mindfulness into our outpatient therapy, eating disorder treatment, and perinatal mental health program to help foster holistic healing. Find out more about our therapeutic services by reaching out .

About the Author

Gillie Francis, LCSW — Thrive Sacramento’s Clinical Director

Gillie Francis received her master’s degree in Social Work at the University of Nevada and is a fully licensed LCSW in both Nevada and California. Her experience spans a variety of settings and levels of care including inpatient, residential, and outpatient and crisis services. Gillie has experience working with adults and adolescents with severe mental illness, eating disorders, mood and anxiety disorders, suicidal ideation, personality disorders and other co-occurring disorders. Gillian is passionate about honoring each individual’s journey and utilizes approaches that emphasize empowerment with clients. Approaching her work with integrated modalities, she works with individuals to find their voice and engage in pivoting towards their values. She believes that each individual has the capacity for meaningful change in their lives. When she is not working with clients, she enjoys time outdoors with her spouse and dog, Charlie.

The post How To Implement Simple Mindfulness Practices To Take Control of Your Nervous System’s Fight, Flight, Freeze, and Fawn Responses first appeared on Thrive Wellness.

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Clean House, Healthy Mind: Spring Cleaning Benefits for Mental Health

By Sage Tippie • 23 Apr, 2024

Spring Cleaning Benefits for Mental Health Spring is a time of new beginnings, change, and transitions, including in our homes. With the warmer weather kicking motivation into high gear, Spring can be a prime time to do a deep clean. Not only is a clean space aesthetically pleasing to the eyes, but it can also help to improve your mental health. Learn about how tidying up your space can also tidy up your thoughts below along with tips for cleaning when you’re struggling with your mental health. 4 Reasons Why Cleaning is Beneficial to Mental health 1.Decreased Stress Not only does an uncluttered space provide a sense of calm, but the physical act of cleaning can release feel-good endorphins, reducing feelings of stress and anxiety. As you cross tasks off your checklist, your body also releases Dopamine. Also known as the “happy hormone”, Dopamine provides a sense of accomplishment and pride that can promote motivation in other areas of our lives. 2. Improved Focus Studies have shown that an uncluttered space can also lead to an uncluttered mind. Your focus can be drawn away from important tasks by a chaotic, messy space. Research has also shown a connection between procrastination and clutter, as an unwillingness to tackle larger chores like cleaning can translate over into various areas of our lives. By keeping your space tidy, it can inspire you to stay on top of other major tasks like work and school assignments. 3. Regulated Emotions According to this 2015 study , cleaning can function as a practice in mindfulness, providing an increased sense of calm and inspiration. Slowing down while cleaning gives you room to relax and free your mind of burdens, stressors, and irritants that can affect your mental health. Cleaning can even be considered a practice of self-care as the action helps you to connect with yourself and the outcome allows you to better enjoy your own space. 4. Sense of Order and Control When experiencing mental health struggles, people may feel a lack of control over their lives and emotions. Cleaning even small areas of the home can provide an increased sense of order and control as you cross tasks off your to-do list. Through realizing your own power by simply completing minor tasks like cleaning, it can reaffirm your ability to do more. 10 Tips for Cleaning When Struggling with Mental Health Mental health struggles and disorders commonly create barriers to one’s ability to clean and properly practice personal hygiene. Although these behaviors are normal side effects of mental health disorders, we want to work to aid our clients in cleaning to the best of their ability even in difficult times. Below, Thrive Wellness occupational therapist Meadow Deason shares some helpful tips she gives to clients when they struggle with cleaning due to mental health conditions: 1.Ask For Help Having support to clean can make a huge difference. Do the cleaning with the person helping you and have them hold you accountable. 2. Don't Wait for Motivation Motivation might not come before action, but it can build as you begin to see the results of your efforts. 3. Start Small Start with one area or one task and go from there. For example, concentrate on your bedroom first and then move on to the living room and bathroom. 4. Do Something Daily Even if you do only one small cleaning task a day, doing that one task creates momentum and prevents small tasks from building up and becoming overwhelming. 5. Use Sensory Modulation Change your environment by playing music, adjusting the lighting, or using aromatherapy. This can help to put you in a new headspace for cleaning. 6. Start with "High Impact" Tasks Start with more intensive or all-over cleaning tasks such as picking up clutter or doing the dishes. The visual "noise" of some tasks makes a large impact on the entire space, building motivation to continue cleaning. 7. Make a To-Do List Write a detailed to-do list of tasks and cross them off as you go. Physically marking down what you’ve accomplished can promote increased motivation. 8. Reward Yourself Set up a reward system where you reward yourself with a favorite activity or item when you complete a task as an incentive to clean. 9. Use the Rocket Method Don't think about it, just choose a task, countdown from five or ten and then start. This can help you to avoid potential anxiety and dread that can prevent you from cleaning. 10. Gamify Tasks Make up a game for your tasks or time yourself to promote increased engagement in cleaning. Your ability to complete tasks can be affected by a multitude of different factors and conditions including OCD , anxiety, depression , ADHD , and more. If you are struggling with motivation due to your mental health, help is here at Thrive Wellness.

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