When your system is in fight, flight, or freeze, it’s not “wrong” — it’s protective.

The body doesn’t respond to logic in those moments. It responds to energy and safety.

Here’s how to begin restoring presence:

• Begin with the body: Place your hands on your chest or belly. Breathe slowly into the sensation of being held.
• Ground through sensation: Press your feet into the ground or sit on a firm surface.
• Orient your awareness: Look around the room. Name what you see. Let your nervous system know it’s safe now.
• Slow the breath: Inhale for 4, exhale for 6. Repeat until your body begins to soften.

Don’t try to “fix” the response — just create the conditions for the body to feel safe again.