The Neuroscience of Fight, Flight, or Freeze to Feeling Safe

The science of moving to a feeling of safety so you can create.

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Anxiety Blocks the Ability to Create

Most people know it is difficult to think creatively when anxious. Some people sit down and intend to create, and a wave of anxiety hits. Why does this happen? The blank canvas becomes intimidating. Many people start thinking:

1. I can't think of anything

2. What if I do something wrong

3. What if it is not good enough

To the creator, this is a perceived danger. These feelings activate the polyvagus nerve, which plays havoc with the body, ultimately getting to fight, flight, or freeze. The polyvagus nerve is the tenth cranial nerve at the base of the spine. It is the longest nerve in the body, moving through the lungs, heart, intestines, and stomach.

It is a good explanation of why many become severely anxious and experience heart palpitations, shortness of breath, or digestive issues. Dr Steven Porges created the polyvagal theory. Since the body is reacting to danger, relieving the anxiety and calming the polyvagus nerve is to get to a feeling of safety.

Internally Getting from Anxiety to Safety

People usually experience fight-or-flight or freeze reactions due to a misperception of danger. By being mindful and noticing when the body starts reacting anxiously, one can employ various actions to feel safe. Experimenting with multiple actions is best because each person is different. You can move the actions in two directions. The essential goal is to feel secure

.

Understanding and approaching the perceived danger

1. Journaling is important to know what you perceive as danger and what feelings it brings up.

2. Making art and moving with your internal feelings, trying to go below the anxiety.

3. Talking to someone and similarly understanding what you feel.

Avoiding danger and calming the body

1. Meditation

   2 Exercise

   3. Socialization

   4Dancing

   5Singing

   6Breathing

   7. Exercises

   8. Exposure to cold, using cold packs, eating ice chips, or taking a cold shower

Thoughts

When you sense anxiety coming on, think about how you can get to feeling safe.

References

Doody, J. S., Burghardt, G., & Dinets, V. (2023). The evolution of sociality and the polyvagal theory. Biological Psychology, 180, 108569. https://doi.org/10.1016/j.biopsycho.2023.108569

Porges, S. W. (2022). Polyvagal Theory: A Science of Safety. Frontiers in Integrative Neuroscience, 16, 871227. https://doi.org/10.3389/fnint.2022.871227

Quirke ( 2024). Polyvagal Theory: What It Is & How It Can Help You Feel Safe Again San Francisco Therapy Office https://michaelgquirke.com/polyvagal-theory-what-it-is-how-it-can-help-you-feel-safe-again