What to do when you’re stuck in “Fight or Flight”
We’ve all been there. It’s 3 PM on a Tuesday in London, you’re on your fourth coffee, your inbox is a disaster, and despite feeling exhausted, your mind is racing at 100mph. You feel like you should go to that high-intensity spin class after work to “burn off the stress,” but the truth is, you’re already pushed to the limit.
In my work, I see this daily. We call this a Sympathetic Push – or what most people know as the “Fight or Flight” response. When you are constantly in this state, you aren’t just “busy”; you are physically stuck in survival mode. This is why nervous system regulation for burnout is the missing piece for so many of us.
The Reality of the “Survival Push”
When you are in this state, your body isn’t thinking about your career goals or your social life. It’s thinking about survival. Your adrenal glands are pumping out cortisol and adrenaline, redirecting blood flow to your limbs and away from your digestive system.
But here is the part that explains that “brain fog” feeling: when you are under this much pressure, the parts of your brain responsible for clear communication and logic start to dim. This is why, when you’re burnt out, you can’t find the right words, you misinterpret simple emails, and you feel like you’re “losing your edge.” It’s not a lack of intelligence; it’s a biological protective mechanism.
Why the “January Reset” Always Crashes
Most New Year’s resolutions are born in this frantic state. We feel “behind,” so we try to force a rigid routine or a 5 AM gym habit. But your nervous system smells the pressure and treats it as a threat. By week three, your system hits the emergency brake to protect you from more stress.
We often call this “self-sabotage,” but it’s actually just your body trying to save you from deeper burnout. If your internal state doesn’t feel safe, no amount of willpower can force a new habit to stick.
3 Simple Ways to Lower the Pressure
1. The Inflammation Audit
After my gut health crashed in Bali, I realised my body was too inflamed to even begin healing. Stress and inflammation are two sides of the same coin. I stripped my diet to 7 basic ingredients (think chicken, sweet potatoes, avocado, and simple greens). By reducing the “work” my body had to do to digest complex foods, I gave my system the space to finally settle. I lost 10lbs of inflammation in 3 months, not from cardio, but from creating a sense of safety within my own body. (See my other wellness rituals here).
2. Orienting to the Present Moment
When you’re stuck in “Fight or Flight,” your brain is usually living in the future (the “what ifs”) or the past (the “should haves”). One of the fastest ways to practice nervous system regulation for burnout is to simply look away from your screen. Look toward the horizon. Look to the side and turn to the back, staring into the distance. You can also notice all the exists like windows and doors. This act of “orienting” signals to your brain that there is no immediate physical danger, allowing you to breathe again.
3. Gentle Movement Over High Intensity
If your system is already pushed, a high-intensity workout just adds more cortisol to the fire. Instead, try gentle rocking or swaying. It’s a way to soothe the emotional part of the brain that’s currently on high alert. It tells your body it’s okay to land. For those interested in the deeper biology of this, the Polyvagal Institute offers amazing resources on how our bodies process safety and threat.
Stop performing. Start where you actually are. Your capacity isn’t a fixed thing, it’s something we expand slowly, with kindness and compassion. When you stop trying to “push” through the burnout and start regulating your system, the energy you’ve been looking for actually has a chance to return.
P.S. – I’m launching an intimate container to work directly with select women on understanding their bodies and expanding their nervous systems to create magnetic lives. Waitlist is open here.
Tania
