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Tactical Living


Jan 10, 2025

In this episode of the Tactical Living Podcast, hosts Coach Ashlie Walton and Sergeant Clint Walton tackle a powerful question from the Police, Fire, Military, and Families Facebook group: “How do I overcome or regulate being in defense mode (Amazon Affiliate) all the time?”


Hypervigilance and always being in defense mode can be a common response for first responders due to the high-stress and high-risk nature of their jobs. While this mindset is a protective mechanism on duty, staying in this heightened state can negatively affect your relationships, mental health, and overall well-being.


You’ll learn five actionable strategies to regulate defense mode and build a healthier balance between vigilance and relaxation, both on and off the job.


Why Hypervigilance Happens:

Understand how the brain adapts to constant stress in high-stakes environments and why it can be difficult to “switch off” this mindset in your personal life.


Five Suggestions to Regulate Being in Defense Mode:

1. Create a Decompression Routine After Work:


Example: Spend 10-15 minutes in a quiet space when you get home, practicing deep breathing or listening to calming music.
Why It’s Beneficial: Helps signal to your brain and body that it’s safe to relax and transition out of “work mode.”


2. Identify Triggers That Keep You on Edge:

Example: Reflect on situations, people, or environments that heighten your sense of vigilance, such as crowded spaces or high-stakes conversations.
Why It’s Beneficial: Awareness of your triggers allows you to create strategies for managing them effectively.


3. Practice Grounding Techniques:

Example: Use sensory grounding methods, such as focusing on the feel of an object in your hand or naming five things you can see, hear, or touch in the moment.
Why It’s Beneficial: Grounding helps you stay present and shift focus away from perceived threats that aren’t actually present.


4. Build Healthy Boundaries in Relationships:

Example: If defense mode is causing tension in your personal life, communicate with loved ones about your feelings and work together to set boundaries that allow for mutual understanding.
Why It’s Beneficial: Reduces misunderstandings and strengthens trust in your relationships.


5. Prioritize Physical and Mental Self-Care:

Example: Incorporate regular exercise, mindfulness practices, and hobbies that help lower stress levels into your routine.
Why It’s Beneficial: Taking care of your body and mind reduces baseline stress, making it easier to regulate heightened emotions.


How Defense Mode Affects Relationships and Mental Health:

Learn why being in constant defense mode can create emotional distance, increase irritability, and lead to burnout over time.


How to Shift from Hypervigilance to Awareness:

Discover techniques to stay alert without feeling emotionally drained or on edge, fostering a healthier balance between vigilance and relaxation.


When to Seek Professional Support:

Understand how to recognize when hypervigilance has become too overwhelming to manage alone and when to seek help from a therapist or counselor.


Why This Matters:

Living in constant defense mode can feel exhausting, but you don’t have to remain stuck in that mindset. With intentional effort and the right strategies, you can regulate hypervigilance, improve your relationships, and maintain a sense of calm while staying prepared for what life throws at you.


Listen now to learn how to break out of defense mode and take back control of your mental and emotional health!

 

 

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All viewpoints discussed in this episode are for entertainment purposes only and are simply our opinions based off of our own experience, background and education.


Want to be a guest on Tactical Living? Send Ashlie Walton a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/1594754484675x841981803913560400

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