How INFJs and Empaths Stop Freaking Out
In a world full of noise, distractions, and emotional turbulence, it's easy to feel like you're constantly at war with your own body. Your nervous system, that ancient sentinel, is designed to protect you. But what happens when it’s constantly in overdrive, triggered by the smallest things? How do you reclaim your power when your nervous system is running the show?
In this post, we’re diving into the four core trauma responses: fight, flight, freeze, and fawn — and how to strengthen your nervous system so you can feel safe, calm, and in control, no matter the storm around you.
Understanding Your Nervous System
Your nervous system isn’t some random collection of neural pathways; it’s a finely tuned instrument, constantly interpreting the world for threats — or safety. When your nervous system feels triggered, it’s doing its job: alerting you to danger, even if that danger isn’t physical. The challenge? When we live in a constant state of arousal or shutdown, we lose our ability to show up fully in our lives.
The first step toward reclaiming your power is understanding how your nervous system responds to stress. There are four primary modes:
Fight: This is the mode where your body goes into full defense mode. You feel irritability, anger, impatience, and the need to push against something — whether it’s a person, a situation, or even yourself.
Flight: When the fight mode doesn’t feel like an option, the body shifts to flight. This looks like running away emotionally, isolating yourself, overworking, or trying to escape through substances, food, or distractions.
Freeze: Freeze is when the body goes numb, paralyzed by overwhelm. You feel stuck, unable to take action or make decisions. This often manifests as depression, fatigue, and a lack of motivation.
Fawn: The fawn response shows up when you try to people-please or override your intuition to avoid conflict. You’re so concerned with keeping the peace that you abandon your own needs.
How to Recognize When Your Nervous System Is Triggered
Understanding these responses is key, but recognizing when your body is operating from one of these states is just as important. Here’s a quick guide:
Fight: You feel restless, irritated, or aggressive. You might find yourself lashing out or holding grudges.
Flight: You seek distractions or find yourself avoiding people and situations. There’s an urge to escape.
Freeze: You feel paralyzed or overwhelmed. Small tasks feel insurmountable, and you can’t seem to take action.
Fawn: You feel the need to constantly accommodate others, saying yes when you want to say no, or losing touch with your own boundaries.
It’s normal to experience these responses from time to time, but when they become your default, it’s time to take action.
Rebuilding Your Nervous System: Steps to Calm and Centered Power
The good news is, you can train your nervous system to be more resilient and adaptable. Here are a few steps to help you reclaim your inner peace and power:
Expand Your Window of Tolerance:
Your window of tolerance refers to the range of emotional intensity you can handle before you feel overwhelmed. The more you practice self-awareness and self-regulation, the wider this window becomes. You don’t need to suppress your emotions, but you do need to learn how to feel them fully without being consumed by them. Practice grounding techniques, like deep belly breathing and mindful movement, to stay in your window of tolerance.Use Somatic Tools for Regulation:
Somatic practices (body-based techniques) are incredibly effective for shifting your nervous system. Try these:Grounding: Stand or sit with your feet flat on the floor, feeling the earth beneath you. Close your eyes and take deep, slow breaths.
Movement: Gentle stretching, yoga, or even a walk can help release tension.
Breathwork: Practice slow, deep belly breathing to activate the parasympathetic nervous system and bring yourself back to calm.
Embrace Emotional Expression:
Suppressing your emotions only intensifies the stress response. Allow yourself to express what you feel, whether that’s through journaling, talking to someone you trust, or even screaming into a pillow. When you express your emotions safely, your nervous system will release the build-up and return to equilibrium.Create Boundaries and Honor Your Needs:
One of the most powerful things you can do for your nervous system is to set clear boundaries. This means learning to say no when something doesn’t align with your truth or well-being. It also means protecting your time and energy from people or environments that drain you.Practice Self-Compassion:
Don’t beat yourself up when you slip into a triggered state. Remember that your nervous system is doing the best it can to protect you. Be kind to yourself as you navigate the ups and downs of emotional regulation. Self-compassion is key to building long-term resilience.
Conclusion: Claim Your Calm, Claim Your Power
Your nervous system is not a weakness — it’s a power. When you understand its signals and learn how to navigate its responses, you can move through life with greater ease, clarity, and sovereignty.
By expanding your window of tolerance, using somatic tools, expressing your emotions, and setting healthy boundaries, you reclaim the calm you need to make clear, grounded decisions.
The journey toward a regulated nervous system isn’t a quick fix. It’s a lifelong practice of self-awareness, self-compassion, and deep respect for your body’s wisdom.
You’ve got this. The power to reclaim your calm is in your hands.
