Caught Off Guard: Understanding Your Brain's "Threat Mode" and Finding Calm After Frightening Events

The news of a sudden violent incident in a public place, like the recent machete attack that led to lockdowns in a Melbourne suburb, can send a shockwave through the community. Even if not directly harmed, being in close proximity, witnessing such an event, or even intense media exposure can catapult our brains and bodies into "threat mode." Understanding this powerful, primitive survival response is the first step towards managing the fear and anxiety that follow, and reclaiming your sense of calm.

Finding your anchor: Simple breathing and grounding techniques can help calm your nervous system when "threat mode" is activated after a frightening event.

What is "Threat Mode"? Understanding the Fight-Flight-Freeze Response

When faced with a perceived danger – whether it's a direct physical threat or alarming news – our brain's ancient survival system kicks in instantly. This is often called the fight-flight-freeze-fawn response, orchestrated by areas like the amygdala (our brain's "alarm system") and the sympathetic nervous system.

Amygdala Activation: The amygdala rapidly assesses for danger. If a threat is detected, it signals the release of stress hormones like adrenaline and cortisol. This results in physiological changes within our body. The hormonal surge prepares the body for emergency action:

• Heart rate and breathing quicken to pump more oxygen to the muscles.

• Senses become hyper-alert; you might notice sounds or movements you'd usually ignore.

• Muscles tense ready for action.

• Digestion slows down as energy is diverted to survival functions.

• The prefrontal cortex (the thinking, rational part of our brain) can become temporarily "offline" or less influential, as the more primitive survival brain takes over. This is why it can be hard to think clearly or rationally when terrified.

This response is incredibly adaptive for immediate survival, particularly when confronted by physical threats like a predator in nature. However, after the danger has passed, this "threat mode" can sometimes stay activated, leading to ongoing anxiety, hypervigilance, jumpiness, and difficulty relaxing.

Common Experiences After Being in or Near a Frightening Event:

• Feeling shaky, trembling, or having a racing heart.

• Difficulty concentrating or feeling "foggy."

• Being easily startled by loud noises or sudden movements.

• Feeling jumpy or constantly on edge.

• Replaying the event in your mind.

• Wanting to avoid the place where the event occurred or similar situations.

• Sleep disturbances.

These are normal reactions to an abnormal event. Your brain and body are trying to make sense of and protect you from perceived ongoing danger.

Finding Calm Again: Practical Skills to Soothe Your Nervous System

The good news is that we can consciously engage strategies to help our nervous system down-regulate and signal to our brain that the immediate threat has passed. Here are a few techniques, drawing from evidence-based approaches:

1. Paced Breathing (Diaphragmatic Breathing):

   • How to do it: When we are scared, our breathing becomes shallow and rapid. Slowing it down signals safety to the brain. Sit or lie comfortably. Place one hand on your chest and the other on your belly. Inhale slowly through your nose for a count of 4, feeling your belly rise more than your chest. Hold gently for a count of 1-2 (if comfortable). Exhale slowly through your mouth (or nose) for a count of 6, feeling your belly fall. Repeat for at least 5 minutes. Our bodies activate quickly, but they are slow to calm down.

   • Why it helps: Paced breathing, whatever style or method you use, activates the parasympathetic nervous system (our "rest and digest" system), counteracting the fight-flight response.

     
     

2. Sensory Grounding (5-4-3-2-1 Technique):

   • How to do it: When your mind is racing or you feel disconnected from the world or your body, bring your attention to your current environment using your senses.

     • Name 5 things you can see.

     • Name 4 things you can feel (e.g., the chair beneath you, your feet on the floor, the texture of your clothes).

     • Name 3 things you can hear.

     • Name 2 things you can smell (or imagine two smells you like).

     • Name 1 thing you can taste (or one thing you like about yourself).

   • Why it helps: Pulls your attention out of distressing thoughts about the past or future and anchors you firmly in the safety of the present moment.

     
     

3. Self-Soothing Touch & Containment:

   • How it works: Simple physical actions can be very calming. Try placing a hand over your heart, gently rubbing your arms or hands, or firmly pressing your feet into the floor. Some people find wrapping themselves in a weighted blanket or even giving themselves a firm hug can feel comforting.

   • Why it helps: Provides comforting sensory input and can help regulate an overwhelmed nervous system, similar to how a parent might soothe a distressed child.

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These are "first aid" tools. Consistent practice makes them more effective.

An example:

'Sarah,' a university student in Melbourne, was in a city bookstore when a sudden, aggressive altercation broke out nearby, causing panic and a rapid store lockdown. Though physically unharmed, Sarah was deeply shaken. For days afterwards, she felt constantly jumpy, her heart pounded whenever she heard a siren, and she avoided going back into the CBD. Her therapist explained the "threat mode" and normalised her reactions. They practised paced breathing together, and Sarah found the 5-4-3-2-1 grounding technique particularly helpful when intrusive thoughts about the incident arose. By understanding her brain's response and having concrete tools, Sarah gradually felt more able to manage the waves of anxiety and regain her sense of calm in public spaces.

(Please note: This is a fictional vignette created for illustrative purposes only.)

When Reactions Linger

While these self-help strategies are powerful, if your feelings of distress, anxiety, or hypervigilance persist for several weeks and significantly impact your daily life, relationships, or ability to work or study, it's important to seek professional support. Our general and clinical psychologists can help you process the experience more deeply and develop further coping strategies.

At Shaw Psychology, our Melbourne-based therapists are experienced in helping individuals recover from the impact of frightening or traumatic events. We provide a safe space to understand your reactions and learn evidence-based techniques to restore your sense of safety and well-being.

Contact us today on (03) 9969 2190, visit our website at www.shawpsychology.com to learn more, or book an initial consultation directly online here: https://bit.ly/bookshawpsychology.