How To Implement Simple Mindfulness Practices To Take Control of Your Nervous System’s Fight, Flight, Freeze, and Fawn Responses

Thrive • December 15, 2021

By Thrive Sacramento’s Clinical Director, Gillie Francis, LCSW

HOW MINDFULNESS PRACTICES CAN HELP REGULATE THE NERVOUS SYSTEM

Focused and Thoughtful States of Being

We often fluctuate between two states of being — focused and thoughtful.

In the focused state, a person is typically immersed in an activity, concentrating solely on the task at hand. This preoccupied state allows an individual to feel in control, purposeful, and engaged.

In the thoughtful state, a person isn’t distracted by a task and the mind is free to wander. As a result, they often face regretful thoughts about the past and worries about the future that arise within their mind. While exploring their thoughts, they may experience a fight, flight, freeze, or fawn (abandoning one’s needs to please others and avoid backlash) response as they struggle with feelings of discomfort, anxiety, and fear.

Bridging the Gap Between the Focused and Thoughtful States

Mindfulness practices such as movement and breathing can bridge the gap between these two states, regulate the nervous system, and bring one back to the present moment. A person’s fight, flight, freeze, or fawn response is triggered by their sympathetic nervous system. The response causes feelings of anxiousness and uncertainty often prompted by the thoughtful state. Mindfulness-based task-oriented actions, like yoga, breathwork, and meditation can help activate the parasympathetic nervous system to soothe this fight, flight, freeze, or fawn response and stimulate a rest-and-digest response, which evokes feelings of relaxation.

Rest and Digest Rather Than Fight, Flight, Freeze, or Fawn

The easy-to-implement mindfulness practices described below can help you access the parasympathetic nervous system’s rest-and-digest mode when your emotions are heightened. Through the repeated implementation of these mindfulness practices, you can train your mind to manage internal and external stressors more calmly instead of automatically being consumed by a fight, flight, freeze, or fawn stress response.

IN-THE-MOMENT MINDFUL MOVEMENT

Mindfulness practices are often associated with quietly meditating while perched cross-legged atop a plump cushion. While stationary meditation is beneficial, mindful movement can also provide a path to the present.

Mindful movement practices include yoga, tai chi, and qigong to name a few. Even simpler, taking a mindful walk can allow you to dive deep into the present moment. If possible, get outdoors – even if you’re in an urban environment, exposure to sunlight and nature can nourish you and enhance the experience. As you walk, use your senses to explore your environment, allowing yourself to truly appreciate being here and now. Notice what you see, hear, and smell. Pay attention to any physical sensations you feel in your body. If you find your mind wandering to your thoughts, which is a completely natural occurrence, gently bring your attention back to your current reality.

ON-THE-GO BREATHING PRACTICES

Essential, easy, and effective, breathing exercises can help you relax when you’re feeling overwhelmed while also allowing an opportunity to be in the moment. They don’t require equipment, elaborate preparation, or much time.

Explore some of Thrive’s favorite breathing exercises and directions for performing these practices below.

Square or Box Breathing: Breathe in for a count of four. Hold your breath for a count of four. Exhale for a count of four. Hold your breath for a count of four. Repeat these steps until you feel centered. (Note: You can adjust the length of your inhales and exhales as needed, as this practice should not cause added stress in the process. For example, if four seconds is a strain, you can start with three seconds and extend over time as you become more used to the practice. Alternatively, if taking longer breaths feels more beneficial, you can increase it to five or six seconds.)
Count the Breath: On the inhale, count to one. On the exhale, count to two. Continue to count the duration of your breaths until you reach ten. Begin again at the count of one. You can continue moving through these steps for a few minutes, remembering to take your time with each breath.
Four-Seven-Eight: Inhale for a count of four. Hold your breath for a count of seven. Exhale for a count of eight. Repeat the cycle for a few minutes.
Children’s Breathing Practice: Short breathing exercises can be beneficial for children as well. To begin, encourage children to imagine smelling a flower by inhaling. Then, invite them to “blow out the candles” by exhaling. Have them repeat this series a few times.

Additionally, taking a deep breath in any given moment can make a difference. The simple act of slowing down the breath – especially the exhale – can significantly ease your nerves.

HOW TO CULTIVATE SMALL MOMENTS OF MINDFULNESS

Building short mindfulness breaks into your daily routine can be more natural and effortless than you might think. While engaging in everyday occurrences, such as art, music, self-care, common tasks, and chores, you can soak in the calm awareness of the present.

Next time you’re sipping your morning coffee or washing dinner dishes, try cultivating a moment of mindfulness. Immerse yourself in the experience by enlisting your senses to inventory the affair. The seemingly mundane task may just transform into a meaningful ritual.

THRIVE IS PASSIONATE ABOUT MINDFULNESS-BASED THERAPY

Thrive’s team of multidisciplinary clinicians specializes in the intricate relationship between mental, emotional, and physical health. Because mindfulness strengthens the connection between the mind, body, and spirit, Thrive incorporates mindfulness into our outpatient therapy, eating disorder treatment, and perinatal mental health program to help foster holistic healing. Find out more about our therapeutic services by reaching out .

About the Author

Gillie Francis, LCSW — Thrive Sacramento’s Clinical Director

Gillie Francis received her master’s degree in Social Work at the University of Nevada and is a fully licensed LCSW in both Nevada and California. Her experience spans a variety of settings and levels of care including inpatient, residential, and outpatient and crisis services. Gillie has experience working with adults and adolescents with severe mental illness, eating disorders, mood and anxiety disorders, suicidal ideation, personality disorders and other co-occurring disorders. Gillian is passionate about honoring each individual’s journey and utilizes approaches that emphasize empowerment with clients. Approaching her work with integrated modalities, she works with individuals to find their voice and engage in pivoting towards their values. She believes that each individual has the capacity for meaningful change in their lives. When she is not working with clients, she enjoys time outdoors with her spouse and dog, Charlie.

The post How To Implement Simple Mindfulness Practices To Take Control of Your Nervous System’s Fight, Flight, Freeze, and Fawn Responses first appeared on Thrive Wellness.

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The Power of Community: 5 Benefits of Support Groups

January 16, 2025

Support groups serve as a critical resource for those seeking a sense of community while navigating life's challenges. The benefits of support groups extend beyond the mere sharing of experiences; these groups provide valuable emotional support, foster a sense of community, and enhance mental wellbeing. In this blog post, we will explore what support groups are, how to find the right one for you, the various benefits they offer, and specific options available here at Thrive Wellness. What is a Support Group and How Can It Help Me? A support group is an organized gathering of people who share similar experiences or challenges, providing a space to find mutual support and understanding. These groups are safe and confidential spaces where participants can express their feelings, share personal stories, and receive emotional support from others who understand their unique struggles. Support groups are also powerful tools for reducing the feelings of isolation that can come with a challenging or traumatizing experience or being diagnosed with a mental health disorder. When you come together in the clinical setting, you can share experiences and gain unique insights from others. This sense of belonging often leads to improved mental wellbeing, as participants feel less alone in their struggles. Through the shared wisdom of the group and a therapist, members can learn important skills like coping strategies, gain encouragement, and develop a stronger sense of community and support. The collective strength that can come from these shared experiences contributes to personal growth, allowing attendees to thrive in their everyday lives. How Do I Find a Support Group That is Right for Me? Finding the right support group for you is essential to getting the most out of your experience. You can begin by researching local groups that align with your specific support needs and interests. Consider the focus of a group and whether it fits with the challenges you face. Healthcare professionals, therapists, or counselors can provide tailored recommendations and guide you to potential options. It's also important to consider logistical factors such as location, meeting frequency, and whether the group meets in-person or virtually. At Thrive, our admissions process for groups involves a 30 minute meeting with a group leader prior to joining to ensure that you are a suitable fit. What Are the Benefits of Support Groups? Support groups provide a multitude of benefits to help improve your emotional, mental, and social wellness. 1. Safe space for expressing emotions Support groups offer a safe environment where you can express your feelings and share experiences with others facing similar challenges with the assurance of confidentiality. This sense of emotional support is crucial if you are working though complex emotions, hardships, or trauma. 2. Sense of belonging and community Support groups help you to build a stronger sense of community. Through joining, participants can experience reduced feelings of isolation, knowing they are not alone in their struggles. 3. Exchange of advice and strategies Groups are great avenues for sharing knowledge, allowing members to exchange practical advice and coping strategies specific to their shared situations. In addition, therapists guide growth and provide practical strategies to help deal with challenges as they lead support groups. 4. Enhanced coping mechanisms Regular participation in groups can significantly improve your coping skills, enhancing your ability to manage anxieties and challenges associated with your experience or condition. Therapists are trained in teaching their groups effective coping skills specific to their needs. 5. Motivation for personal goals Groups provide a network of support, encouragement and motivation where attendees can cheer each other on in achieving their shared goals. Other group members can hold you accountable in pursuing your personal goals and staying on track with your treatment plan. What Support Groups Does Thrive Wellness Offer? Thrive Wellness offers a variety of support groups tailored to people's unique needs, ensuring comprehensive emotional and mental health support. Each support group is facilitated by experienced professionals offering guidance over the course of a group session. Groups being offered now at Thrive include a Perinatal Mental Health Support Group , a Social Anxiety Skills Group , a Body Image Skills Group , and a Teen Body Image Skills Group . Our admission process for groups is as follows: An individual therapist will submit a referral, then our client experience team will reach out to you to schedule a 30 minute group intake meeting with the group leader to ensure that you are an appropriate fit for the group. From there, you are admitted and scheduled to the group. All groups cost $50 for cash pay, however copays are collected when insurance is billed. Finding Strength Through Connection Support groups offer powerful benefits, making them a vital resource for those seeking emotional and mental support. Whether you are exploring what a support group is, searching for the right one for your needs, or looking into our specific offerings here at Thrive Wellness, the impact of these groups is real. By connecting with those who share similar experiences as you, you can find comfort, strength, and a renewed sense of hope, empowering you to face life's challenges with a team of people on your side.

Winter Blues and Seasonal Affective Disorder: Why Winter Days Can Darken Your Mood and Ways to Brighten Your Outlook

January 9, 2025

Even if you look forward to the ski season all year, can't wait to read a good book by a crackling fireplace, and count down the days until you can frolic through fresh snow, you can also experience seasonal affective disorder or the winter blues. Dreary winter days stuck indoors can make it difficult for many to summon their natural cheerfulness, gratitude, and enthusiasm for life. This shift in mood may be confusing, especially if you're typically captivated by wintertime wonders. As the nights lengthen, days shorten, temperatures drop, and storm clouds block the sun, your mood can darken too. Essentially, the changing patterns of sunlight can disrupt your circadian rhythm (a kind of biological clock that influences your sleepiness and wakefulness patterns) and hormonal balance. Two conditions commonly develop during the winter: the winter blues and seasonal affective disorder (SAD), recently designated Major Depressive Disorder (MDD) with a Seasonal Pattern . Below, you can explore the differences between the winter blues and SAD, and find strategies to boost your mood and reclaim your motivation during the winter season. What Are the Winter Blues? Individuals struggling with the winter blues generally experience feelings of sadness, fatigue, and loneliness attributed to bleak winter weather. Although not considered a mental disorder, the winter blues may cause you to feel like a gloomy, less motivated version of yourself, while still being able to participate in and enjoy daily activities. Symptoms of the Winter Blues Feeling sad or down during the winter months Decreased motivation or energy Changes or difficulty with sleeping Causes of the Winter Blues Cold weather Shorter days, longer nights Decrease or change in exposure to sunlight and vitamin D production Risk Factors for the Winter Blues Lack of connection to community and social interactions History of depression or anxiety Environmental considerations (such as living in a climate that experiences particularly long or harsh winters) What is Seasonal Affective Disorder (SAD)? Also known as seasonal depression, SAD or MDD with a Seasonal Pattern is a subtype of major depressive disorder that interferes with a persons ability to engage in everyday life and find pleasure in activities that typically spark joy. In most cases, a person struggling with SAD will experience depression that begins in the fall or winter and ends in the spring. Less commonly, individuals may experience SAD in the summer, possibly brought on by exposure to too much sunlight that can cause sleeplessness, agitation, and anxiety. Symptoms of Seasonal Affective Disorder Depressed mood or sadness Decreased motivation or energy Hypersomnia (or excessive sleepiness and oversleeping) Eating beyond fullness Weight gain Loss of interest in hobbies or activities that usually evoke happiness Social isolation and withdrawal Increased feelings of agitation or irritability Difficulty concentrating Sense of hopelessness Suicidal thoughts Causes of Seasonal Affective Disorder Decrease or change in exposure to sunlight and vitamin D production, resulting in: Changes in circadian rhythm (disruption to your body's internal clock) Hormonal fluctuation, including imbalances of serotonin and melatonin Risk Factors for Seasonal Affective Disorder History of depression or anxiety Genetic factors Environmental considerations (such as living in a climate that experiences particularly long or harsh winters, resulting in decreased social interactions and activity) Ways to Boost Your Mood During Wintertime You can fight the winter blues and wrap yourself in warmth by incorporating some of the self-care strategies below into your wintertime routine. Eat intuitively. The way you nourish your body is directly connected to your mental health , but shorter days may disrupt breakfast, lunch, dinner, and snack time routines. By listening to your fullness and hunger cues, while also eating an array of foods consistently and adequately, you can promote your well-being including your emotional health. Move mindfully. Allowing yourself the time and space to move intentionally can do wonders for your mind-body-spirit connection. Research shows that mindful movement can help lower stress and anxiety in addition to relieving depression and improving overall mood. Commit to a consistent sleep and wake routine. By going to bed and waking up at the same times every day, you can practice good sleep hygiene , which can help you regulate your emotions effectively and promote overall well-being. Spend time outdoors in the sun. Sunlight promotes the body's vitamin D production and vitamin D is believed to affect the regulation of the feel-good hormone serotonin. By doing your best to soak up the sunshine when it graces the sky, you can help foster feelings of happiness. Maintain connections with family and friends. Loved ones can infuse dismal winter days and long winter nights with laughter, companionship, and a sense of belonging. Participate in service projects and other community activities . Offering your time to individuals in need and enveloping yourself in your community can bring you a sense of purpose, meaning, and connection. Your presence can light up the lives of others, making you feel good in turn. For more habits that create a well-balanced lifestyle and improve your mental and physical health, download our free guide "How to Thrive." Clinical Treatment for the Winter Blues and SAD If your sadness, lethargy, or other depressive symptoms begin to impair your daily functioning or extend beyond the season, we encourage you to speak with a healthcare provider. Licensed professionals can guide you in developing coping skills, reducing your depressive symptoms, and increasing your resiliency and motivation. In some cases, you may be prescribed light therapy or antidepressants to ease symptoms. You deserve to feel wonderful any time of year, and through outpatient therapy , Thrive can help you embrace the winter season with joy. Reach out to us to learn more. This blog post was originally posted December 22, 2021

Instead of Setting New Year's Resolutions, do this

January 2, 2025

Ah, New Year’s resolutions. The moment January 1 rolls around, it feels like everyone is armed with a laundry list of goals: lose weight, save money, drink more water, learn to play a new instrument. While these aspirations might look great on paper, the truth is they often come with a side of unnecessary pressure—and let’s be real, most of us abandon them by February anyway. This year, let’s flip the script. Instead of piling on more goals, how about taking a breath and reflecting on everything you’ve already accomplished? Trust me, there’s a better way to approach the new year without the stress of rigid resolutions. Why Resolutions Often Fall Flat The tradition of setting resolutions can feel exciting, but it’s easy to fall into the trap of overdoing it. We create lists of lofty goals, expecting ourselves to magically transform overnight. But what happens when life gets messy, work gets busy, or we simply don’t have the energy to crush it every day? The result is usually guilt, frustration, and a sense of failure—not exactly the motivational vibe we were aiming for. The problem with traditional resolutions is that they often overlook the importance of realistic planning and self-reflection. Instead of motivating us, they can pile onto the stress we’re already carrying. Give Yourself Permission to Pause Let’s start 2025 differently. Instead of asking yourself what you need to do, take a moment to consider what you’ve already done. Acknowledge the challenges you’ve navigated and the wins—big or small—that brought you here. This shift isn’t about giving up on growth or change; it’s about embracing a more compassionate, flexible approach to your well-being. Reflect on Your Wins From 2024 Before you set any intentions for 2025, pause and reflect on the year that’s just passed. Here are some questions to guide your thoughts: • What were my biggest wins from 2024? Celebrate the moments that made you proud. Maybe it was a professional milestone or simply surviving a tough season. Wins don’t have to be monumental to be meaningful. • What relationships were most meaningful to me? Think about the people who supported you, made you laugh, or helped you grow. How can you nurture those connections in the year ahead? • What surprised me most about 2024? Life has a way of throwing curveballs. Reflecting on how you adapted can help you appreciate your resilience and prepare for the unexpected. • What should I say “no” to? What would I like to say “yes” to? Sometimes, the key to growth is learning what no longer serves you. Saying “no” to draining commitments makes space for the things that truly light you up. • What am I most proud of and grateful for? Gratitude is a powerful tool for shifting perspective. Take time to appreciate the moments, people, and experiences that enriched your life. Start 2025 With Intention The beauty of reflection is that it allows us to set intentions that feel authentic and achievable. Instead of chasing resolutions rooted in perfection, focus on growth, gratitude, and balance. This year, let’s give ourselves permission to start small and prioritize what truly matters. Take a Self-Care Step With Our “Breathe Easy” Guide If you’re looking for a gentle way to begin 2025, our free Breathe Easy guide is the perfect place to start. It’s packed with simple breathing exercises designed to help you reduce stress, refocus your mind, and find a sense of calm—no matter how chaotic life feels. Download it today and give yourself the gift of a fresh start, one deep breath at a time. Let’s make 2025 the year we breathe easier, live more intentionally, and celebrate the progress we’ve already made. You’ve got this!