Show Notes

Do you shut down under pressure? Go into overdrive? Try to keep the peace at all costs? In this episode of 10 Minutes to Joy, holistic psychotherapist Sylvia Plester-Silk breaks down the four ways we typically respond to stress and fear — fight, flight, freeze, and appease — and what they're costing us when left unchecked.


Sylvia explains how these survival responses show up in your body and your everyday life, often in situations that aren't actually life-threatening. You'll learn how to recognize your own default patterns and pick up practical tools — including a calming breath work technique — to help you respond rather than just react.


In this episode:



  • The four fear responses and how they manifest physically and emotionally

  • What appeasement behaviour looks like (and when to take it seriously)

  • How chronic stress can lead to adrenal burnout

  • A simple deep breathing exercise to self-soothe in the moment

  • Journaling prompts to help you identify your patterns and build healthier responses


10 Minutes to Joy is hosted by Sylvia Plester-Silk, holistic psychotherapist.


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