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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When Mealtimes Become Battlegrounds: How ARFID Impacts Families

August 21, 2025

When Emma was 8, her parents noticed her food choices shrinking. At first, they assumed it was just picky eating — “She’ll outgrow it,” friends said. But by 10, Emma would only eat crackers, cheese, and chicken nuggets. Family dinners became nightly struggles, her growth slowed, and she skipped birthday parties to avoid “strange food.” Her parents felt powerless, her brother grew frustrated, and outings dwindled. What began as food avoidance soon reshaped the rhythm of the entire household. When children avoid food, most parents expect it’s a passing stage. But when restriction deepens, shrinks to only a few “safe foods,” and begins affecting growth or health, families suddenly find themselves in unfamiliar territory. This is often where Avoidant/Restrictive Food Intake Disorder (ARFID) emerges — with effects that extend far beyond the plate. As providers, we need to be attuned to these patterns. It’s tempting to dismiss them as “no big deal,” yet for many families, they are life-altering. Sadly, Emma’s story is not unusual. Mealtimes as Battlegrounds Families living with ARFID often describe mealtimes as emotionally charged, exhausting, and unpredictable. What should be a chance to connect around the table can feel more like a negotiation or even a standoff. Parents wrestle with whether to push their child to try a new food or give in to the same “safe foods” again and again to avoid tears, gagging, or complete meltdowns. This ongoing tension can make mealtimes dreaded rather than cherished. Siblings, too, are affected. Some may feel resentful when family meals are limited to what only one child will tolerate. Others may act out in response to the constant attention the child with ARFID receives. Over time, the dinner table shifts from a place of nourishment and bonding into a stage for conflict, anxiety, and guilt — a pattern that can erode family cohesion and resilience. Social Isolation and Missed Experiences ARFID impacts more than what happens at home; it influences how families engage with the world around them. Everyday events — birthday parties, school lunches, vacations, even extended family dinners — become sources of stress. Parents may pack special foods to avoid confrontation or, in many cases, decline invitations altogether to protect their child from embarrassment or overwhelm. This avoidance can lead to an unintended consequence: isolation. Families miss out on milestones, friendships, and traditions because of the unpredictability surrounding food. The child may feel left out or ashamed, while parents grieve the loss of “normal” family experiences. This social withdrawal can compound the anxiety already present in ARFID and deepen its impact across generations. Emotional Toll on Parents The emotional strain on parents navigating ARFID is significant. Many describe living in a constant state of worry — Will my child get enough nutrients? Will they ever grow out of this? Am I doing something wrong? This worry often spirals into guilt and self-blame, particularly when outside voices dismiss the disorder as mere “picky eating.” In addition, the pressure to “fix” mealtimes can strain marital relationships, creating disagreements over discipline, feeding strategies, or medical decisions. Parents may also feel emotionally depleted, pouring all their energy into managing one child’s needs while inadvertently neglecting themselves or their other children. Without support, this chronic stress can lead to burnout, depression, and disconnection within the family system. The Role of Providers For clinicians, ARFID must be viewed not only as an individual diagnosis but as a family-wide challenge. Effective care requires attention to both the clinical symptoms and the family dynamics that shape recovery. Parent Support: Educating caregivers that ARFID is not their fault, offering psychoeducation, and helping them reframe mealtime struggles as part of the disorder — not a parenting failure. Family-Based Interventions: Coaching families in structured meal support, communication strategies, and gradual exposure work so parents don’t feel powerless. Holistic Care: Involving therapists, dietitians, occupational therapists, and medical providers ensures that the family does not shoulder the weight of treatment alone. When families are validated, supported, and given practical tools, the entire household can begin to heal. Treatment is not only about expanding a child’s food repertoire but also about restoring peace, resilience, and connection at home. Moving Forward ARFID may begin with one individual, but its ripple effects are felt across the entire family system. By addressing both the psychological and relational dimensions, providers can help transform mealtimes from a source of conflict into an opportunity for healing and connection. For those who want to go deeper, we invite you to join our upcoming training on ARFID , where we will explore practical strategies for supporting both clients and their families.

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Is It OCD or an Eating Disorder? What Parents Need to Know

July 17, 2025

As a parent, noticing alarming behaviors around food or routines in your child can raise some important questions. You might be asking yourself, “Is this an eating disorder, obsessive-compulsive disorder (OCD), or something else entirely?” Understanding the signs and differences between these disorders is key to getting your child effective, timely treatment. In this blog, we’ll break down the overlap between OCD and eating disorders, what signs to watch for, and how to get professional help. If you're a parent wondering “Is my child’s eating disorder actually OCD?” or “OCD vs eating disorder in teens,” know that you’re not alone and you’re in the right place to find specialized care for your child. What Is OCD? Obsessive-Compulsive Disorder (OCD) is a mental health condition where unwanted thoughts (obsessions) cause anxiety, leading to repetitive behaviors (compulsions) intended to ease that anxiety. OCD can be focused on any subject. Common obsessions include contamination, perfectionism, scrupulosity, and harm, but sometimes, the content of obsessions can be focused on food, body image, or weight. What Is an Eating Disorder? Eating disorders , like anorexia nervosa, bulimia nervosa, binge eating disorder, and avoidant/restrictive food intake disorder (ARFID) involve disturbed eating behaviors and intense concerns about body weight or shape. These conditions go beyond dieting or “picky eating” and can become life-threatening without professional intervention. The Overlap: Why It Can Be Confusing OCD and eating disorders often share similar symptoms : Ritualistic eating (e.g., needing to eat foods in a certain order or at a certain time) Rigid rules about food (like only eating certain food groups or certain amounts of food) Excessive checking (like weighing food or body or repeated checking of expiration dates or thorough cooking) Avoidance behaviors ( like avoiding carbs, fats, or other food groups or avoiding places or objects that can trigger obsessions) Distress when routines are disrupted (either around mealtimes or exercise routines) So, How Can You Tell the Difference? Use the following chart to compare and contrast symptoms of OCD and eating disorders.