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    MY TransformingFFF-GuideAndWorksheet

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    Etel Adler
    The document discusses 5 practices for transforming fight, flight, or freeze reactions to stress and conflict using the principles of aikido. It describes each practice in detail and provides a worksheet to help readers identify their reaction type and situational triggers to support transforming their responses.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    MY TransformingFFF-GuideAndWorksheet

    Uploaded by

    Etel Adler
    38 views5 pages
    The document discusses 5 practices for transforming fight, flight, or freeze reactions to stress and conflict using the principles of aikido. It describes each practice in detail and provides a worksheet to help readers identify their reaction type and situational triggers to support transforming their responses.

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    MY_TransformingFFF-GuideAndWorksheet

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    The document discusses 5 practices for transforming fight, flight, or freeze reactions to stress and conflict using the principles of aikido. It describes each practice in detail and provides a worksheet to help readers identify their reaction type and situational triggers to support transforming their responses.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    38 views5 pages

    MY TransformingFFF-GuideAndWorksheet

    Uploaded by

    Etel Adler
    The document discusses 5 practices for transforming fight, flight, or freeze reactions to stress and conflict using the principles of aikido. It describes each practice in detail and provides a worksheet to help readers identify their reaction type and situational triggers to support transforming their responses.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    The Integral Dojo Presents

    

    AIKIDO & THE EVOLUTION OF RESPONSE

    TRANSFORMING THE 
    “FIGHT, FLIGHT, FREEZE" 
    REACTIONS

    A Fulcrum Practice Guide


    & Worksheet By Miles Kessler Sensei
    The Integral Dojo ©2018
    The Integral Dojo Presents

    AIKIDO & THE EVOLUTION OF RESPONSE

    TRANSFORMING THE 
    “FIGHT, FLIGHT, FREEZE" INSTINCT

    5 Practices for transforming your flight, flight, freeze reactions when confronted
    with stress and conflict.

    PRACTICE #1: Observe fear as it arises in daily life


    PRACTICE #2: Know and observe your reaction type (fight, flight, freeze)
    PRACTICE #3: Understand your “situational triggers” of fight, flight freeze
    PRACTICE #4: Gradually increase your ability for impulse controls

    PRACTICE #5: Practice delaying gratification

    PRACTICE #1: OBSERVE FEAR AS IT ARISES IN YOU IN DAILY LIFE

    The perception of danger and it’s resulting fear is the basic trigger for the flight, fight, and freeze
    reactions. The first step in the transformation of fear is to better understand how, why, and where it
    arises in your life. Unless you have awareness of your fear, be it gross or subtle, there is no way you
    can transform it. You will be living your life from fear reactions instead of from intentional choice. You
    will quite literally be “inside” the fear, instead of the fear being inside of you.

    Practice Note: Observe your fear.

    PRACTICE #2: KNOW &OBSERVE YOUR REACTION TYPE (FIGHT, FLIGHT, OR FREEZE)


    Even though we can all experience the 3 types of fear reactions, we are conditioned to have a
    tendency towards one reaction type in the midst of stress and conflict. 


    1. Fight This is the tendency to be more aggressive when faced with stress and conflict
    2. Flight: This is the tendency to be more passive when faced with stress and conflict
    3. Freeze: This is the tendency to “space out” in denial when faced with stress and conflict

    Your reactions to stress and conflict may be different according to the situation but with careful
    observation and reflection you’ll better understand your “type” better, which is the beginning of
    change.


    Practice Note: Know your survival type.

    Miles Kessler The Integral Dojo ©2018 www.theintegraldojo.com


    The Integral Dojo Presents

    AIKIDO & THE EVOLUTION OF RESPONSE

    TRANSFORMING THE 
    “FIGHT, FLIGHT, FREEZE" INSTINCT
    

    Fulcrum Practice Guide
    PRACTICE #3: UNDERSTAND YOUR “SITUATIONAL TRIGGERS” OF FIGHT, FLIGHT, FREEZE


    Once you begin to understand your reaction type you can begin to identify the situations that trigger
    your fear and subsequent fight, flight, freeze reactions. Becoming more familiar with your “situational
    triggers” will help you to a) avoid getting into these situations, and b) prepare yourself to better
    maintain mindfulness as you enter into these situations. 


    Practice Note: Understand your “situational triggers.”

    PRACTICE #4: GRADUALLY INCREASE YOUR ABILITY FOR IMPULSE CONTROL

    When you become gripped with fear, strong biochemical hormones are flooded into your nervous
    system. These extremely powerful instinctual impulses drive your fight, flight, freeze reactions in a
    pre-cognitive way. In other words, survival instincts over ride your rational thoughts compelling you
    into fight, flight, freeze reactions. Gradually introducing “impulse control” in the midst of fear over time
    will help you always be in a place of choice and intentional response during stress and conflict.

    Practice Note: Gradually increase impulse control.

    PRACTICE #5: PRACTICE DELAYING GRATIFICATION


    The practice of “delayed gratification” is one of the best ways to transform your fight, flight, freeze
    reactions into intentional responses. Each of the 3 fight, flight, freeze reactions has it’s own form of
    gratification:

    1) Fight gets gratification by controlling the object of fear.


    2) Flight gets gratification by escaping the object of fear.
    3) Freeze gets gratification when the object of fear disappears.

    Practicing “delayed gratification” in a stressful and conflictual situation, means to delay the urge to
    speak or acting to 1) control 2) escape, or 3) deny the fear.

    Practice Note: Delay tendency to control, escape, or deny.

    Miles Kessler The Integral Dojo ©2018 www.theintegraldojo.com


    The Integral Dojo Presents

    AIKIDO & THE EVOLUTION OF RESPONSE

    TRANSFORMING THE 
    “FIGHT, FLIGHT, FREEZE" INSTINCT

    Fight, Flight, Freeze Personal Practice Worksheet


    Know Your Survival Reaction Type: 1) Fight (moving towards), Flight (moving away from),
    Freeze (denial)

    What is your personal survival coping type?

    Primary: freeze

    Secondary: escape, fight

    Not at all: ________________

    What “situational triggers” activate your fight, flight, freeze type?

    Primary: other's intensity towards me triggers freeze, sometimes escape

    Secondary: someone's intensity towards other's triggers fight

    Sentence completion exercises:

    1) In intense confrontation situations I am afraid of being destroyed.

    2) When I am afraid in conflict, my survival coping type is freeze.

    3) When my survival reaction in triggered my hope is that time freeze will happen.

    4) When I am in my survival reaction the result is usually agree to something I don't


    truly agree with or take the blame for something I didn't really feel was my mistake.

    Affirmation and releases:

    I now release the need to agree or take the blame in intense situations.

    I now affirm my higher potential to stay clear minded in these perceived survival situations.

    Miles Kessler The Integral Dojo ©2018 www.theintegraldojo.com


    Miles Kessler The Integral Dojo ©2018 www.theintegraldojo.com

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