On High Alert
SYMPATHETIC STATE / FIGHT-OR-FLIGHT / MOBILIZED
Your nervous system is on High Alert — a state designed to help you take action and stay on top of things. You may feel driven, tense, or constantly “on,” even when there’s no immediate threat. While this state can be helpful in short bursts, staying here too long can leave your mind racing and your body unable to truly rest.
This may show up as:
Constantly scanning for what needs to be done, fixed, or avoided
Tightness or tension in the shoulders, neck, jaw, or back
Difficulty relaxing or slowing down, even on your days off
Feeling anxious, impatient, or easily irritated by minor things
A busy, restless mind that replays conversations or overthinks decisions
Trouble sleeping or fully unwinding
A loud inner critic
Feeling like your worth is tied to productivity
What Your Body Is Asking For
Being in this state doesn’t mean you’re “bad at relaxing” or that something is wrong with you. It simply means your body is still on high alert, holding onto stress and bracing for danger even when none exists.
Here’s the thing: jumping straight into stillness often doesn’t help — it can even feel agitating. Your body needs to move energy first so it can complete the stress response and finally register: “I’m safe now.”
Some ways to do this:
Gentle shaking or bouncing (like Qigong shaking)
Short bursts of movement (jumping in place, light jumping jacks)
Pushing against a wall or lifting weights
Brief, faster movements — only if it feels supportive
Afterward, your system is ready for grounding:
Slow, mindful walking
Long, supported stretches or yin-style poses
The goal isn’t to exhaust yourself — it’s to help your body feel safe so it can finally relax.
Qigong Shaking
This is a Qigong movement called “Shaking the Tree.” It is helpful for:
Discharging excess stress, anxiety, fear, and anger from the body
Releasing tension from the muscles
Improving blood flow and circulation
Getting out of your head and connecting to your body
Gentle Qigong Flow
This is a gentle Qigong Flow called “Big Bear Gathers Fish.” It is helpful for:
Grounding and settling your nervous system
Connecting with a sense of security, stability, and inner certainty
Helping the body wind down and get ready for sleep
Creating a moving meditation practice
Ready to get out of survival mode and feel like yourself again?
When your body is stuck on high alert (Fight-or-Flight mode), you are often told that you need to do calming, relaxing movements to settle your mind. But in reality, practicing only slow movements (like stretches or yin yoga) can actually cause your nervous system to feel even more agitated and unsettled.
If you don’t understand your nervous system and know how to regulate yourself with the right kind of movements, your body can continue to stay stuck in Fight-or-Flight mode and can eventually go into a state of exhaustion and burnout when unnoticed.
Inside my online course Movement as Medicine, you’ll learn how to recognize your nervous system state, and use the right kind of movement to shift it, so you can move out of Fight-or-Flight and return to clarity, confidence, and a grounded sense of calm.