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:

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 create the movement routine your body actually wants?

When your body is stuck on high alert, not all movement is helpful. Without understanding your nervous system, it’s easy to choose practices that keep you stuck in stress instead of bringing you back to balance.

In my online course, Movement as Medicine: Tools to Regulate Your Nervous System & Calm Your Mind, you’ll learn how to recognize your nervous system state and use the right kind of movement to help your body feel safe again — so you can return to clarity, confidence, and grounded presence.

ACCESS THE COURSE NOW