Feeling Stuck in Fight or Flight? Here’s How to Gently Support Your Nervous System

Have you ever felt like your heart’s racing, your mind’s spinning, and you’re running purely on adrenaline?  That’s your nervous system telling you it’s stuck in ‘fight or flight’ — and you’re definitely not alone.

When we stay in this survival mode for too long, it can leave us feeling drained, disrupt our sleep, upset our gut health, and take a toll on our overall wellbeing. That's why creating small moments of calm throughout your day is so important.
Because when you shift into ‘rest and digest’, that’s where the real magic happens — healing, recovery, and balance can finally begin.

What is Fight or Flight?

Fight or flight is your body's natural stress response. When you sense danger or stress, your nervous system releases hormones like adrenaline, preparing you to either fight the threat or run from it. It’s an incredible survival instinct — one that’s saved humans for thousands of years.

But in modern life, everyday stresses like busy schedules, constant notifications, and emotional pressures can keep this system switched on far too often.
When that happens, we can feel anxious, wired, fatigued, and completely out of balance.

What is Rest and Digest?

‘Rest and digest’ is your body’s natural healing state. When you feel safe and calm, your parasympathetic nervous system slows your heart rate, relaxes your muscles, and focuses on important jobs like digestion, repair, and immune support. 

Spending more time here can help you:

• Feel more energised
• Sleep more deeply
• Improve gut health
• Support your overall mental and physical wellbeing

The good news? You can gently guide your body back into this healing state with a few simple daily practices.

10 Ways to Nourish Your Nervous System

1. Enjoy your meals mindfully

Eating slowly and paying attention to your food helps trigger your 'rest and digest' response. It also supports better digestion and nutrient absorption.

2. Soothe stress with magnesium

Magnesium is a powerful mineral that helps calm the nervous system. Including magnesium-rich foods like leafy greens, nuts, and seeds — or speaking with a health professional about supplements — can make a big difference.

3. Incorporate gentle daily movement

Movement doesn’t have to be intense to be effective. A simple yoga flow, a walk, or stretching can help release built-up adrenaline and bring you back to balance.

4. Limit caffeine and alcohol

Too much caffeine or alcohol can keep your nervous system stuck in high alert. Try swapping your extra coffee for a calming herbal tea, matcha latte or sticking to mindful moderation.

5. Switch off technology two hours before bed

Blue light and constant stimulation from screens can trick your brain into staying in 'fight or flight'. Giving yourself tech-free time before bed helps you wind down naturally.

6. Take a 15-minute walk outside

Fresh air and natural light are powerful nervous system reset buttons. Even a short stroll can lift your mood, lower cortisol levels, and support restful sleep.

7. Sip herbal teas to restore calm

Chamomile, lemon balm, and peppermint are beautiful choices to soothe your body and mind. Brewing a warm cup can become a lovely ritual of self-care.

8. Practise deep belly breathing

Slow, deep breathing signals to your body that it’s safe. Try inhaling for four counts, holding for four, and exhaling for eight — a few rounds can work wonders.

9. Honour your boundaries

Protecting your time, energy, and emotional wellbeing is essential for nervous system health. Saying 'no' when needed is an act of self-care, not selfishness.

10. Try adaptogens like ashwagandha

Adaptogens are natural herbs that help your body adapt to stress. Ashwagandha, in particular, has been shown to support calmness, balance cortisol levels, and nourish your resilience.

Your nervous system holds so much wisdom. It’s not about shutting down your 'fight or flight' response completely — it’s about learning when it’s needed and when it’s time to gently guide yourself back to safety, rest, and healing.

Every deep breath, mindful meal, and moment of movement is a step towards feeling calmer, stronger, and more connected to yourself.