Magical Moves to Calm the FLIGHT Response (Anxiety, Stress, & Overwhelm)

The flight response is a natural survival mechanism that kicks in when we feel threatened or overwhelmed. It's part of the body's instinctive "fight-or-flight" reaction to stress, and it often manifests as a desire to escape or avoid a situation that feels too difficult or dangerous. For teens, this response can be triggered by stress, anxiety, or overwhelm. When a teen faces pressure—whether from school, social situations, or family dynamics—the flight response can make them want to run away from the challenge, either by physically avoiding it or mentally disconnecting.

For example, a teen might avoid social interactions because of social anxiety, procrastinate on assignments because of the stress of getting them wrong, or shut down completely when the weight of responsibilities becomes too much. These reactions are ways their body tries to protect them from the perceived "danger" of the stressor. However, while this instinct may have been useful in life-threatening situations, in everyday life it can leave teens feeling stuck, disconnected, and unable to manage their emotions effectively.

To counter the flight response, we can use grounding exercises and techniques that help teens stay present, process their emotions, and regain a sense of control. In the following exercises, we’ll explore ways to shift the flight response into something more productive and calming, so teens can navigate their challenges with greater resilience and emotional regulation.

GROUNDING EXERCISES

1. Drop and Shake: This quick “reset” releases excess energy, helping your nervous system discharge anxious energy. How to do it:

   • Stand tall with your feet shoulder-width apart. Make sure your posture is relaxed and your knees are slightly bent for comfort.
   • Raise your arms straight above your head as you inhale deeply, reaching high and stretching out your body.
   • As you exhale, let your arms to fall naturally while shaking your hands, arms. and body vigorously. Imagine shaking off any built-up tension or anxious energy.
   • Repeat this motion 3 to 5 times, focusing on the sensation of letting go of stress and feeling the release of energy with each shake.
   • As you do this, stay mindful of your breath, taking deep, slow inhales and exhales to help calm your system.

2. Heel Rises: This subtle, deliberate movement activates the lower body and helps to calm the nervous system. By focusing on each rise and fall, the teen can regulate their energy, reduce anxiety, and bring their nervous system into a more grounded, stable state. How to do it:

   • Stand tall with your feet shoulder-width apart, ensuring your posture is relaxed and balanced.
   • Engage your core slightly to maintain stability as you begin the movement.
   • Slowly rise onto your tiptoes, lifting your heels off the ground. Keep your knees straight, but don't lock them. Focus on the sensation in your feet and legs.
   • Lower your heels slowly back down to the ground, maintaining control throughout the movement.
   • Repeat this motion for 1-2 minutes, keeping your movements smooth and steady. Focus on your breath—breathe deeply as you rise and lower.

3. Ear Massage: This activates branches of the vagus nerve, promoting relaxation and a sense of safety.  How to do it:

   • Use your fingers (thumb and index finger work best) to gently massage the top part of your ears. You can massage one ear at a time or both at once.
   • Move in small, circular motions around the top portion of your ear and along the edges. You don't need to apply heavy pressure—just a light, soothing touch.
   • Continue massaging for 1-2 minutes, focusing on the sensation of relaxation and grounding.

4. Eye Movement: When the eyes shift from side to side in this manner, it signals to the brain that it's safe to relax. This process activates the parasympathetic nervous system, which counteracts the flight (or fight) response by calming the body and reducing feelings of anxiety or panic. How to do it:

   • Lie down on your back in a comfortable, relaxed position.
   • Interlace your fingers and place them gently behind your head to support your neck.
   • Keep your head still while focusing on your gaze.
   • Look to the right at a fixed point (like the wall or a specific object) and hold the gaze for 30–90 seconds.
   • Shift your gaze to the left at a fixed point, again holding the gaze for 30–90 seconds.
   • After completing both sides, take a deep breath and notice how you feel.

5. Hang Head Over Edge of Bed: Creates a gentle stretch in the neck and shoulder muscles, which are often where tension from the flight response is stored. This position also stimulates blood flow, which can help reduce feelings of nervousness or unease, making it an effective way to regulate anxious energy and promote a sense of calm and safety. How to do it:

   • Lie down on your back on the bed, ensuring you are comfortable and relaxed.
   • Scoot your body down so that your head gently hangs over the edge of the bed.
   • Let your neck and head relax, allowing gravity to stretch the neck muscles.
   • Stay in this position for 30–60 seconds, breathing deeply and focusing on the sensation of release in your neck and shoulders.
   • When ready, slowly bring your head back up and rest for a moment before continuing with your day.
6. 1. 5-4-3-2-1: This helps to reorient your attention to the present moment, pulling you away from the overwhelming thoughts that come with anxiety or stress. By focusing on your senses, you shift your brain’s focus from fear-based thoughts to concrete, sensory input. This brings a sense of calm and clarity, reducing the “mental noise” of anxiety and grounding you in the now. How to do it:
   • Look around and identify five things you can see. They can be anything in your immediate environment—objects, colors, or even patterns.
   • Notice four things you can feel. This could be the sensation of your feet on the ground, the texture of your clothes, or the air on your skin.
   • Listen for three things you can hear. These might be sounds in the background, like traffic, birds, or the hum of electronics.
   • Smell two things. Pay attention to any scents in your environment, even if it’s just the smell of fresh air or a nearby fragrance.
   • Taste one thing. This could be the taste lingering in your mouth or any food or drink nearby.

AUDITORY AIDS

1. Humming: Close your lips and hum “Mmmm” for 5-10 seconds. Optionally, plug your ears for more vibration.
   Why it works: Humming stimulates the vagus nerve, calming the nervous system by creating a soothing, internal vibration.

2. Calming Music or White Noise: Listen to nature sounds or calming instrumental music.
   Why it works: Steady, calming sounds help regulate breathing and reduce anxious thoughts, bringing focus to something predictable.

TACTILE SOOTHERS

1. Cold Water Splash or Ice Cube: Splash your face with cold water or hold an ice cube to engage the dive reflex.
   Why it works: Cold triggers the body’s dive reflex, calming the heart rate and redirecting focus to the present moment.

2. Soft Fabrics or Weighted Blanket: Place a weighted blanket on your shoulders or lap.
   Why it works: The weight of the blanket creates deep pressure, signaling the body to relax and feel grounded.

CALMING SCENTS

1. Lavender: Shown to calm the mind.
   Why it works: Its soothing aroma helps reduce anxiety levels.

2. Bergamot: Balances feelings of anxiety.
   Why it works: The uplifting scent promotes a sense of well-being.

MOOD-BOOSTING NUTRIENTS

• Magnesium-Rich Foods: Foods like leafy greens, almonds, and dark chocolate help regulate the nervous system.
  Why it works: Magnesium supports muscle relaxation and is essential for nerve function, which can reduce stress symptoms.

EMPOWERING AFFIRMATIONS

1. “I am in control of my thoughts, and I can handle what comes my way.”
2. “I have the right to say no.”