Hey there, welcome to Week 6 of Your Healing Journey! Last week, we explored the fight response. This week, we’ll focus on the flight response, which I like to call "The Escape Artist."
I’m Monica Bergnes, a trauma therapist based in New York City. My goal is to provide you with practical tools and a friendly, down-to-earth approach to understanding and overcoming trauma. In this series, "You Make Sense: A Practical Guide to Understanding and Overcoming Trauma," we'll journey together through the complexities of trauma and healing.
Recognizing the Flight Response
Signs and Symptoms
The flight response, or "The Escape Artist," urges you to flee from danger. Signs of this response can include:
- Anxiety or panic
- Restlessness or hyperactivity
- Avoidance of certain people, places, or situations
- Feeling the need to escape or run away
The Role of Anxiety and Avoidance
Anxiety and avoidance are natural protective mechanisms. They are your brain’s way of trying to keep you safe from perceived threats.
Making Sense of the Flight Response
Adaptive Reactions
The flight response is an adaptive reaction that makes sense in the context of survival. When faced with danger, fleeing can be a crucial survival mechanism. Understanding this can help you see your anxiety and avoidance in a new light.
Befriending the Escape Artist
Self-Compassion and Acceptance
It's essential to approach all parts of yourself, including The Escape Artist, with self-compassion. Recognizing the strength in each part and extending compassion to them is key to befriending them. This approach can ease tension and help these parts become less reactive and triggered.
We don’t want to get rid of these parts, as they play critical roles in moments of real threat. You need a flight response, just as you need the other defense responses. The goal is to help these parts discern real threats from triggers, allowing them to be responsive when genuinely needed.
Strategies for Managing the Flight Response
1. Identify Triggers:
- Recognize situations or people that trigger your flight response. Keep a journal to track these triggers. Understanding your triggers can help you anticipate and manage your responses better.
2. Practice Grounding Techniques:
- Use grounding techniques to stay present when you feel the flight response kicking in. Techniques like the 5-4-3-2-1 method can help you reconnect with your surroundings and reduce anxiety.
3. Gradual Exposure:
- Gradually expose yourself to situations you tend to avoid, starting with less challenging scenarios and working your way up. This method helps desensitize you to triggers over time, making them less intimidating.
4. Seek Professional Help:
- Consider therapy to explore underlying causes of anxiety and learn additional coping strategies. A therapist can guide you through understanding and managing your flight response effectively.
Connecting the SOAP Framework to the Escape Artist
To help us understand these responses, we'll be using the Strength of All Parts (SOAP) framework, developed by Janina Fisher. This framework emphasizes that every part of you, including those formed in response to trauma, possesses unique strengths. By recognizing and embracing these parts, we can start to see them as valuable contributors to our overall well-being. To learn more about Janina Fisher’s important work and the SOAP framework, you can visit her website.
Throughout this exploration of the flight response, remember that The Escape Artist is part of your internal team, working to keep you safe. By applying the Strength of All Parts framework, you can start to see your flight response as a powerful ally. This perspective can help you integrate and accept this part of yourself, fostering a sense of internal harmony.
Reflection Questions
1. What situations or people commonly trigger your flight response? Reflect on specific instances and consider keeping a journal to track these triggers.
2. How do you typically react when you feel the flight response? Notice any physical, emotional, or behavioral signs.
3. What strategies have you found helpful in managing your flight response? Think about techniques like grounding exercises, gradual exposure, or seeking support.
Work with Me
If you're struggling with anxiety and avoidance behaviors, I can help. As a trauma therapist specializing in EMDR, I work with clients to understand and manage their flight response effectively. Together, we can develop strategies to help you face your fears and reduce the impact of anxiety on your life. Contact me to schedule a session and start working towards a more balanced and peaceful life.
What’s Next?
Next week, we’ll explore "The Pause Button" and the freeze response. Understanding this response will provide further insight into your behaviors and reactions.
Thank you for being here and for taking this important step. Remember, healing is a journey, and you know the way. Trust yourself.
Warmly,
Monica
Disclaimer: The information provided in this newsletter is for educational purposes only and is not a substitute for professional advice, diagnosis, or treatment. Always consult your healthcare provider before making any decisions regarding your mental health. Reading this newsletter does not establish a therapeutic relationship.
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