Ever felt your heart race or palms sweat when you're under pressure? Today, we're diving into your brain's automatic alarm system!

Fight: Confronting the threat. Think of standing your ground or arguing.
Flight: Running away from the threat. This could be physically leaving or avoiding a situation.
Freeze: Becoming still and unnoticed. Sometimes our bodies just shut down, like a deer in headlights.

These are automatic, not chosen reactions – they're built-in survival mechanisms that have been with us since ancient times, designed to keep us safe.

Think about a time when you experienced a strong emotional or physical reaction to a situation that made you feel stressed, anxious, or scared. This could be a big event or something small. Take a moment to reflect on that situation and consider how your body responded.

When you experienced that stressful situation, did your body feel any of these physical symptoms?

Fight Response:
- Heart Rate Increases (preparing to confront)
- Muscles Tense (ready for action)
- Adrenaline Rush (burst of energy)

Flight Response:
- Breathing Quickens (more oxygen for escape)
- Blood Rushes to Limbs (for quick movement)
- Stomach Clenching / Nausea (digestion slows)

Freeze Response:
- Feeling Numb / Detached (brain protecting itself)
- Holding Breath / Shallow Breathing (avoiding detection)
- Muscles go Limp or Rigid (immobility as a survival mechanism)

Knowing how your brain and body react to stress is powerful. It's the first step to learning how to respond thoughtfully, instead of just reacting automatically. This understanding can help you begin to manage these responses.

Sometimes, our body's alarm system goes off even when there's no real danger. Here are some quick strategies you can try in the moment to help calm your body and mind without leaving the situation:

Grounding (5-4-3-2-1 Method): Identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps bring your focus to the present moment.

Notice Your Immediate Surroundings (See & Touch): Name 5 specific things you can see and 5 things you can touch around you. This helps connect you to the present moment and lets your body know you are not in mortal danger, even if it feels like it.

Mindful Observation: Pick one small object nearby (e.g., a pen, a design on your shirt) and quietly observe all its details for 15-30 seconds. What color is it? What texture? What shapes do you see?

Gentle Stretch/Movement: If possible, subtly stretch your neck, roll your shoulders, or gently clench and release your fists under the desk. Small movements can release tension.

Positive Affirmation (Internal): Silently repeat a calming or empowering phrase to yourself, such as "You are safe" or "I can handle this." This helps to reframe negative thoughts.

Pace Your Breath: Take some slow breaths in any way that is comfortable for you to move a bit lower on your stress scale.

Engage Your Senses: If you can, engage your senses! Tap yourself, or splash water on your face, or feel something that is hot or cold.

Visualize Your Happy Place: Imagine in your head a place that you feel safe or calm. Describe the scene in your head or keep a visual on you.

Recognize Negative Thinking & Reframe: Recognize your negative thinking or negative self-talk in your head and pick a mantra or positive affirmation that speaks to you (e.g., "This feeling will pass," "I can cope," "My worry thoughts are not always true").

Plan for Action (After Stress Lowers): Once lower on the stress scale, think about your options to take care of your worries. Seek help with your support staff to tackle whatever is making you feel stress or fear.

Your school team is here for you! For more information about managing stress or connecting with resources, reach out to your:

• Guidance counselor
• Assigned School Adjustment Counselor
• Other support staff on your team

Don't hesitate to ask a teacher to direct you if needed!