How do i stop being in a chronic flight or fright state?

Depends: Consider meditation, craniosacral therapy, magnesium and zinc supplementation.

Manage anxiety: Life's rough and we all need good guidance. If you are in abusive situation, there are usually ways out. If the people around you are difficult, there are sometimes skills you can practice to make relationships better. Good time management, learning a new marketable skill, & finding decent friends can all help. If you are trapped by your own thoughts, a competent therapist can help.

Where's the tiger?: Our bodies are built well to deal with acute stress & fright, but chronic "flight or fright" wears us out on all levels. You're responding as if you're in ongoing danger, and even the way you write your question (substituting the term "fright" for "fight") tells something. Since I have little other info about you, i suggest you work with a therapist to assess what's needed, and help deal with it.