How to overcome a severe fight or flight response?

Question

Hello doctor,

I have a severe fight or flight response when dealing with confrontation and it is affecting my life. My limbs get weak and shaky, I struggle to breathe, and I often have to fight back tears, on top of just generally being unable to act. I need to overcome this.

Kindly help.

Answer 1

Hello,

Welcome to icliniq.com.

Thank you for taking help from a psychiatrist. I can understand your situation and your problem. You may have an anxiety disorder. There is non-pharmacological management for it, you should try to follow the below guidelines to deal with it. It will help you.

You should do exercises daily for 30 to 45 minutes.
You should do meditation for 20 minutes daily, just sit in one place in a comfortable position, and try to concentrate on your normal breathing, do not stop or force yourself to stop your thoughts, just let it be. It will relax you.
You should eat healthy home-cooked foods, and avoid junk foods.
You must drink enough water.
You should spend quality time with friends and family daily or do video calls if you are living away from your family.
You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, languages, or musical instruments.
You should get seven to eight hours of sleep daily.
You must avoid tobacco, alcohol, or any substance abuse.
Live your life, do not just spend it.
Be bold and confident.

I hope that you get your answer.

Please, let me know if you want some help.

Thank you.