What are the ‘five fs’ of stress and how can we tackle them?

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What are the ‘five fs’ of stress and how can we tackle them?

Anxiety occurs in lots of types. Discover exactly how to identify and also resolve it from every angle

If somebody is sinking, it’s well comprehended that individuals do not always surge– survival reaction starts, and also they can look tranquil to an inexperienced eye. Yet, when we’re metaphorically sinking in life, we fail to remember to use that concept.

If we might find out to identify refined indications of sinking in anxiety, we might truly alter our connection with it, and also exactly how we can be there to assist each various other.

I really have a tale which truly epitomises this secret anxiety gurgling away. I was midway with a six-week walking, when a pleasant guy approached me with some almonds. In spite of his kind intent, I closed down. I was fatigued, my body was weary, and also I got on the brink of stopping. Really feeling out of types, in unknown environments, I came to be hyper-vigilant.

I bear in mind viewing him take my hand and also transform it around. I iced up as he placed nuts right into it. My heart battered. I tossed the almonds to the ground and also sobbed. Really feeling incapacitated, currently emphasized, in open land with little method to obtain assist if I required to, my body just signed up a hazard.

While we recognize with the terms battle and also trip– the reaction when confronted with risk, preparing you for activity– there are really 5 ‘fs’: battle, trip, freeze, flop, and also fawn. What took place to me, in this circumstances, was a mix of freeze and also flop.

So, exactly how can you recognize and also deal with each ‘F’?


In battle setting, you’re dealing with points head-on. Packed with adrenaline, your ideas take a rear seats as your heart price boosts, pumping blood throughout your body. You could take a lot more dangers, like encountering a roadway to conserve a youngster. This can really feel primitive. Recognize what’s occurring in your body, and also bear in mind to breathe. It will certainly be essential for you to take time out after a duration of anxiety to allow your body work out and also recuperate.


Issues do not seem like difficulties to be taken on, yet barriers to be prevented. You really feel at risk, limited in your upper body and also intestine, and also intuitively intend to stay clear of, flee, or resort. You may be extremely knowledgeable about the departure check in an encased area, and also might also identify your getaway paths beforehand. If your pattern is to leave, put your feet on the ground and also take a breath deeply and also gradually. Stick to your pain, and also permit it to pass. This will certainly offer you time to discover your alternatives. What do you require to make this scenario much less difficult?


You resemble a bunny in fronts lights, and also your feet really feel adhered to the ground. This can take place when getaway isn’t feasible, since running might cause a chase, or resisting welcomes even more strikes. In this state, it is challenging to make any kind of choices, and also in some cases you can not request assistance since you do not recognize what to request. It can likewise seem like all your detects are obstructed, and also all your power is secured inside your body without any escape. If this takes place to you, allow the blankness in for some time; allow it be and also do not attempt to alter it. Paradoxically, this will certainly make it pass. This can be practical if you’re doing on phase, and also your mind goes space.


You could pass out, really feel lightheaded, or dissociate– detaching from your ideas, sensations, or feeling of self to handle the anxiety. This can be temporary or last a very long time. If you recognize you’re reliant black out or pale, attempt allowing individuals recognize beforehand so they realize to keep an eye out for you. If you identify somebody in a circumstance and also they show up in a state of flop, allow them recognize you exist, they’re risk-free, and also put your give out to ensure that they can take it if they desire to, providing firm.


This takes place when you relocate more detailed to the hazard triggering you anxiety, since this is what’s maintaining you risk-free. Often, this can offer you well; various other times, you can participate in circumstances you prefer to not remain in. For instance, making you attack off greater than you can eat at the workplace, or you befriend someone you with ease really feel unpleasant around out of worry of upseting them. It can be practical to ask on your own this concern beforehand: what fine do you image for stating no? What can you reason from this?

We aren’t constantly in control of exactly how our anxiety and also actions to dangers turn up, yet comprehending that it’s your body’s inherent method of maintaining you risk-free will certainly assist you handle it much better.

Katerina Georgiou is a specific and also team gestalt therapist, and also writer of ‘How to Understand and Deal with Stress‘. Discover a lot more on the Counselling Directory.

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