| | | | | |

Coming Out Of Fight Or Flight Or Freeze Can Make You Feel Sick

Bycreating living wellness

Coming Out Of Fight Or Flight Or Freeze Can Make You Feel Sick

It can feel scary to come out of a chronic fight-or-flight or freeze state! Your body and mind have been in survival mode for a long time, and even though that state is stressful, it can feel familiar and “safe” in a strange way. Transitioning out of it can bring up fear and anxiety for several reasons:

1. Loss of Familiarity

  • When you’ve been in a survival state (fight-or-flight or freeze) for a long time, your nervous system becomes used to it. Even though it’s uncomfortable, it’s what you know. Coming out of this state into relaxation or calm can feel unfamiliar and unsettling, as if you’re stepping into unknown territory.

2. Emotional Flooding

  • In a freeze state, emotions can be numbed or suppressed. When you begin to exit that state, those emotions can suddenly flood back, leading to overwhelming feelings like sadness, fear, or anger. This can be scary because it feels like a loss of control over your emotions.

3. Feeling Vulnerable

  • When you’re in fight-or-flight, your body is on high alert, ready to protect you from danger. Coming out of this state can make you feel vulnerable, as your defenses lower and you’re no longer in a hyper-vigilant mode. This vulnerability can feel frightening, especially if you’re not used to it.

4. Physical Symptoms

  • As your nervous system recalibrates, you might experience physical symptoms like shakiness, dizziness, nausea, or exhaustion. These sensations can feel disorienting and create a sense of fear, especially if you’re unsure of what’s happening in your body.

5. Fear of Letting Go

  • Letting go of survival mode can trigger a fear of not being in control. You may feel like if you relax, you’ll miss something important or won’t be able to respond to danger if it arises. This fear of losing control can make the process of coming out of fight-or-flight or freeze feel unsafe.

6. Fear of the Unknown

  • Being in a chronic stress state can distort your sense of safety. As you begin to move out of it, the unknown of how you’ll feel, how you’ll cope, or what life will be like without constant stress can provoke anxiety. You might wonder if you’re ready for the change that YOU have to make, or fear that you’ll slip back into old patterns.

Coming Out Of Fight Or Flight Or Freeze Can Make You Feel Sick

Coming out of a chronic fight-or-flight (sympathetic) or freeze (dorsal vagal) state can make you feel physically sick because your nervous system and brain chemistry have been stuck in survival mode for a prolonged period. When the body shifts out of these protective states, it may struggle to regulate, leading to a temporary “healing crisis.”

1. Polyvagal Theory Perspective:

The polyvagal theory, developed by Stephen Porges, explains how the nervous system operates through three main states:

  • Fight-or-flight (sympathetic activation): The body mobilizes energy to respond to threats. Heart rate increases, adrenaline and cortisol flood the system, and non-essential systems like digestion slow down.
  • Freeze (dorsal vagal shutdown): When the threat is too overwhelming, the body collapses into a shutdown mode, conserving energy, lowering heart rate, and sometimes causing dissociation or numbness.
  • Rest-and-digest (ventral vagal activation): This is the state of safety and social engagement, where the body can relax, digest, heal, and connect with others.

Chronic states of fight-or-flight or freeze lead to nervous system dysregulation. The body is not designed to stay in these states long-term, and it wears down the system. When you finally shift out of these states and into ventral vagal activation (a state of safety), your body has to recalibrate, which can cause discomfort.

2. Brain Chemicals and Hormones:

In chronic fight-or-flight or freeze, your brain and body have adapted to a flood of stress chemicals:

  • Cortisol: A stress hormone that is elevated during fight-or-flight, keeping the body alert. Long-term cortisol release can lead to inflammation, weakened immune function, and a constant feeling of stress.
  • Adrenaline: Released during the fight-or-flight response, it increases heart rate and energy levels. Prolonged exposure can cause anxiety, insomnia, and even cardiovascular issues.
  • Endorphins: These are released during freeze states to numb pain and allow the body to survive a perceived threat. When the freeze state is lifted, you may feel the physical or emotional pain that was previously numbed.

3. Why You Feel Sick:

When your nervous system shifts from a chronic fight-or-flight or freeze state into ventral vagal activation:

  • Detox of stress hormones: As the body no longer needs high cortisol or adrenaline, it flushes out these chemicals. This can lead to symptoms like fatigue, headaches, nausea, and body aches—similar to withdrawal.
  • Inflammation response: After long-term stress, your immune system might go into overdrive, causing inflammation as it recalibrates. This can feel like flu-like symptoms or autoimmune flare-ups.
  • Emotional release: As you come out of a freeze state, emotions that were suppressed or dissociated may resurface. This emotional overwhelm can trigger physical symptoms like digestive issues or muscle tension.
  • Nervous system readjustment: Your body is not used to the “rest-and-digest” state, so it might feel shaky or ungrounded as it relearns how to relax, heal, and process stimuli at a normal pace.

4. Physical and Emotional Symptoms:

  • Exhaustion: Your body has been running on adrenaline and cortisol, so when it finally relaxes, you may feel extremely tired.
  • Digestive issues: Your digestive system may have slowed down during stress and is now “waking up,” which can cause discomfort, nausea, or cramps.
  • Body pain or tension: Muscles that were tight during fight-or-flight may finally relax, leading to soreness.
  • Emotional overwhelm: As the nervous system shifts out of freeze, you may experience a flood of previously repressed emotions, leading to emotional swings or anxiety.

Coming out of these chronic states can make you feel sick because your body is detoxing from stress chemicals, adjusting to new levels of nervous system regulation, and processing emotions or pain that were previously suppressed. While it’s uncomfortable, this process is often a necessary part of recovery and healing. When your body starts coming out of a chronic fight-or-flight or freeze state and you experience sickness or discomfort, there are several ways to support your body through this process. Rest is crucial, but there are also other approaches that can help ease the transition and promote healing:

Approaches that can help ease the transition and promote healing:

1. Gentle Movement

  • Why it helps: Movement can help release built-up tension and energy stored in the muscles from long-term stress. It also supports circulation, which aids in detoxing stress hormones.
  • What to do: Gentle exercises like yoga, walking, or stretching. Avoid intense workouts, as they can add more stress to the body during this sensitive time.

2. Hydration and Nutrition

  • Why it helps: Stress can deplete essential nutrients and leave your body dehydrated, which may worsen symptoms like headaches, fatigue, and brain fog.
  • What to do: Drink plenty of water and focus on whole, nutrient-dense foods rich in vitamins and minerals. Foods high in antioxidants (like fruits and vegetables) can help reduce inflammation caused by stress. Omega-3 fatty acids (from fish or flaxseed) are great for brain health and reducing inflammation.

3. Breathing Exercises

  • Why it helps: Shallow breathing is common in fight-or-flight or freeze states. Deep, mindful breathing activates the parasympathetic (rest-and-digest) system, calming the nervous system and lowering stress hormones.
  • What to do: Practice simple breathing techniques like:
    • Box breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds.
    • Diaphragmatic breathing: Focus on expanding your belly as you inhale deeply and then slowly exhale.

4. Grounding Techniques

  • Why it helps: When transitioning out of freeze or fight-or-flight, your nervous system might feel dysregulated. Grounding techniques can help reconnect your body and mind to the present moment, making you feel more secure.
  • What to do: Grounding can include:
    • Walking barefoot on grass or soil.
    • Focusing on sensory experiences (e.g., touch, smell, sight) to stay present.
    • Using techniques like Havening (a soothing self-touch method) to calm the nervous system.

5. Rest and Sleep

  • Why it helps: Your body is doing a lot of internal work to recover from the stress states, so rest is essential to allow healing and regeneration.
  • What to do: Prioritize sleep and naps. Create a calming sleep environment by reducing screen time before bed and practicing a nighttime relaxation routine.

6. Mindfulness and Relaxation

  • Why it helps: Stress can cause your body and mind to remain on high alert. Mindfulness techniques help shift your nervous system into a relaxed state by training the brain to focus on the present, letting go of stressors.
  • What to do: Meditation, guided imagery, or prayer can be powerful ways to relax and calm your mind. You can also use apps or videos to guide you through simple mindfulness exercises.

7. Emotional Support and Expression

  • Why it helps: As emotions begin to surface when the body exits freeze or fight-or-flight, it’s essential to process these feelings. Suppressing emotions can lead to further stress and dysregulation.
  • What to do: Journaling, talking to a trusted friend or therapist, or engaging in creative expression (art, music, etc.) can help release pent-up emotions and promote healing.

8. Acupuncture or Bodywork

  • Why it helps: Acupuncture and gentle bodywork can help reset the nervous system by targeting key points in the body that influence relaxation and stress relief.
  • What to do: If accessible, consider getting acupuncture, massage, or craniosacral therapy. These therapies can help balance the nervous system and support emotional and physical healing.

9. Patience and Self-Compassion

What to do: Practice self-compassion. Remind yourself that it’s normal to feel unwell during this transition, and healing takes time. Avoid pushing yourself too hard and honor your body’s need for rest and care.

Why it helps: The process of coming out of survival mode can be overwhelming, and it’s essential to allow yourself the space and time to heal.

Subscribe

Related Posts