More often, we are in situations that cause our bodies to feel stressed. This can be from situations at work, with family, finances, or other life events. When our body feels stressed, it activates our fight or flight response. In this article, we will discuss some fight or flight examples, the negative impact stress has on our body, and tips to win every day in your life!
Do you constantly feel like you're on the verge of a breakdown? If so, you're not alone. On March 11, 2022, the American Psychological Association (APA) reported that two-thirds of adults (63%) felt their life changed due to the COVID-19 pandemic. This percentage could be higher now that the war in Ukraine, inflation, supply chain issues, and global uncertainty are piling on top of the pandemic.
Fight or Flight response origin
The Fight or Flight response, also known as the acute stress response, is a biologically innate response to a perceived threat. The first person to document this response was Walter Bradford Cannon in 1915. Cannon coined the term "fight or flight" because he observed that animals reacted to a threat by either fighting or running away. He also asserted that the perceived threat could either be a physical one such as pain, hunger, or blood loss from trauma, or a psychological one such as fear and rage. The latter evoking the release of adrenaline into the bloodstream when two similar species encountered each other.
The stress response is an evolutionary adaptation that helped our ancestors survive in dangerous situations. When faced with a saber-toothed tiger, for example, the body would release stress response hormones to give them the energy and strength to either fight the tiger or run away from it.
Fight or Flight situations in our everyday life
In today's world, we are rarely faced with life-threatening situations. However, our body still responds to stressors as if they are life-threatening. This is because the stress response is controlled by the autonomic nervous system, which is not under our conscious control. But as I would explain later in this article, when we understand the fight or flight response mechanisms and are armed with effective tools to control our autonomic nervous system, we can and will win over any stressful situation in our life. GUARANTEED!
The fight or flight response becomes visible in babies around 3 to 5 months of age when they are more aware of the world around them and begin to feel emotions of fear and sadness. For example, when babies hear a loud noise, their body tenses up, and their heart rate increases. Or if they are already crawling and see something unfamiliar or big coming their way, unconsciously they will either stop and stare at it or quickly crawl away.
As we get older, we face different fight or flight situations. For example, when we are taking an exam, our fight or flight response is activated by the psychological fear of possibly failing the test. We might experience a dry mouth, increased heart rate, sweating, and butterflies in our stomach. In addition, the blood flow to our brain decreases, and we might have a hard time remembering things.
Another example is public speaking, which is considered one of the most common fears in teenagers. When we are about to give a speech, the fight or flight response is activated by the fear of being judged or rejected by our audience. We might experience a racing heart, shaking hands, and feeling short of breath.
As adults, we continue to experience fight or flight in different situations. For example, bad management practices, organizational culture, harassment, job insecurity, heavy workload, poor relationships with colleagues or bosses, and lack of support are some of the many potential stressors at work.
Did you know that work and money are the top sources of stress in the United States? The American Psychological Association (APA) reported that Americans' top sources of stress were work (66%) and money (61%).
The examples above are just a small sample of the many potential stressors we currently face in our everyday lives. And as the world becomes more uncertain, we can expect the number of stressors to increase.
What happens to your body during a stress response?
The stress response starts when any of your five senses perceive a potential threat. Let's say you see a big dog coming your way, the message received through your eyes is sent to the visual cortex and processed by the brain which in a fraction of a second will assess the threat and determine how to react.
If the brain determines that the big dog is a threat, it will send an electrical signal to the amygdala, which is part of the brain that generally processes thoughts and emotions related to fear. The amygdala will then send a message to the hypothalamus to start releasing stress response hormones which will travel to the adrenal glands by activating the sympathetic nervous system. The adrenal glands will then release three main stress hormones: adrenaline, cortisol, and norepinephrine. These hormones will prepare your body for the fight or flight response by increasing your heart rate, blood pressure, and respiration. In addition, they will divert blood from your digestive system to your skeletal muscles so you can either run away from the big dog or stay and fight if a loved one is in danger.
As you can see, the stress response is a very complex process that happens in a fraction of a second. And it is designed to help us survive in life-threatening situations.
But as I mentioned earlier, in today's world, we are rarely faced with life-threatening situations the same way our ancestors did. Now, what our brain perceives as a threat is mostly psychological, especially when related to work and money. These two top sources of stress have now become chronic stressors, which means that our body is constantly in a state of fight or flight response.
Chronic stress puts your health at risk
Chronic stress can have serious consequences on our health. According to the Mayo Clinic, some of the long-term effects of chronic stress include anxiety, depression, heart disease, gastrointestinal problems, weight gain or weight loss, sleep disorders, low tolerance, memory, and poor concentration.
When we are constantly exposed to stressors, our body continues to produce stress hormones, which inhibit our body's ability to maintain a state of balance or homeostasis. And if left unchecked, the body starts to record your constant state of stress as the new normal which could be expressed in different ways such as anxiety, depression, bad mood, fatigue, or other mental health disorders.
Can your body get stuck in fight-or-flight mode?
The human body is designed to protect itself from danger. The fight-or-flight response is a survival mechanism that kicks in when we perceive a threat. However, sometimes the body can get stuck in fight-or-flight mode. As mentioned before, this can happen if we're constantly exposed to stressors or if we never give ourselves a chance to relax and recover. When this happens, we may start to experience symptoms like anxiety, irritability, and difficulty concentrating.
If you think your body might be stuck in fight-or-flight mode, it's important to take a step back and assess your current situation. If you're constantly exposed to stressors, it's important to identify them and find ways to reduce or eliminate them. This way you can get your body back into balance.
How long can you be stuck in fight or flight?
Fight or flight response mode is designed to be a short-term response to a threat, usually 20 to 30 minutes. Once the danger has passed, the body should return to normal. Our parasympathetic nervous system will kick in to help us relax and return to normal. However, in today's world, we are constantly faced with stressors that can keep us in fight or flight mode for extended periods of time.
But if next month you relieve the situation in your mind and it still feels very real to you, it means subconsciously you have not let it go. This is when you might experience sudden anxiety or panic attacks.
The gastrointestinal tract and stressors
The human gastrointestinal tract is a long, coiled tube that starts at the mouth and ends at the anus. Along the way, it is joined by the pancreas, liver, and gallbladder. The gastrointestinal tract is responsible for breaking down food, absorbing nutrients, and eliminating waste. It is a complex system that is constantly working to maintain a balance between input and output.
However, this delicate balance can be easily disrupted by stressors. Stress can cause the gastrointestinal tract and muscle tension to contract or relax in an abnormal way, leading to symptoms like nausea, vomiting, diarrhea, constipation, and bloating. In extreme cases, stress can even lead to gastrointestinal ulcers and bleeding. Given the intimate connection between the gastrointestinal tract and the brain, it is not surprising that stress can have such a profound effect on gut health.
Fortunately, there are ways to reduce stress and promote gut health. Exercise, relaxation techniques, and a healthy diet can all help to alleviate stress and keep the gastrointestinal tract functioning properly.
Tips to reduce stress in your life
One of the best ways to reduce stress in your life is to simplify your routine. If you find yourself constantly running from one obligation to the next, it may be time to reevaluate your schedule. See if there are any activities that you can cut out or delegate to someone else. You should also try to build in some regular downtime, even if it’s just 10-15 minutes each day. Use this time to do something that you enjoy, such as reading, listening to music, or spending time in nature.
Exercise is another great way to reduce stress, as it helps to release endorphins and improve your overall mood. Regular physical activity can also help to promote better sleep, which can further reduce stress levels. Lastly, make sure to create a supportive network of family and friends who you can rely on when times are tough. These people can provide a listening ear, a shoulder to cry on, or simply a distraction from your stressful thoughts. By making these small changes, you can start to experience less stress in your life.
Another great way is doing deep breathing exercises for a few minutes every day. It will help you to control anxiety and prevent panic attacks. Also, try to be in the present moment and don't think too much about the future. Future planning is good but overthinking about it can lead to anxiety. Lastly, have realistic expectations from yourself and others. Don't put too much pressure on yourself or others and try to enjoy the moment.
Stress is a normal part of life, but it should not be a constant presence. By taking steps to reduce stress, you can improve your overall health and wellbeing. Try some of the tips above and see how they work for you. Remember, everyone responds differently to stress-reducing strategies, so it may take some trial and error to find what works best for you. Do not hesitate to contact our team if you have any questions.
Thanks for reading! I hope this article was informative and helpful.
Do you have any questions or comments? Please feel free to leave them below! Until next time, take care!
If you found this article interesting, please share it with your friends and family! Stress management is very important and having the knowledge is power. The more we understand our central nervous system and brain, the better equipped we are to maintain a healthy balance and prevent any breakdowns.
Please note: This article is for informational purposes only and should not be used as medical advice. If you have any questions or concerns about your health, please speak with a doctor or other healthcare professional. Central nervous system diseases can be serious, so it is important to seek medical help if you think you may be experiencing symptoms. Central nervous system diseases are often complex, and treatment can vary depending on the individual. Always consult with a healthcare professional before starting any new treatment plan.
Frequently Asked Questions
What is chronic stress?
Chronic stress is the body's response to prolonged exposure to stressful situations. It occurs when a person perceives that they are unable to cope with the demands of a situation. The symptoms of chronic stress can vary from person to person, but they can include difficulty sleeping, irritability, and feeling overwhelmed. Chronic stress can have a negative impact on both physical and mental health. In the short term, it can lead to headaches, stomach problems, and fatigue. Over time, it can increase the risk of developing cardiovascular disease, depression, and anxiety disorders.
What is the sympathetic nervous system?
The sympathetic nervous system is part of the autonomic nervous system, which controls involuntary bodily functions. The sympathetic nervous system is responsible for the stress response system, which prepares the body for intense physical activity. When the body is under stress, the sympathetic nervous system kicks into gear, increasing heart rate and blood pressure, and releasing hormones like adrenaline. This response can be lifesaving in dangerous situations, but it can also lead to harmful effects if it is triggered too often. Over time, chronic stress can lead to high blood pressure, heart disease, and other health problems. For this reason, it is important to find ways to manage stress and activate our parasympathetic nervous system
How does blood pressure change with stress?
It's well-known that stress can take a toll on our health, but did you know that it can also affect our blood pressure? When we are stressed, our heart rate increases, and our blood vessels constrict. This raises our blood pressure and makes it harder for our heart to pump blood efficiently. Over time, this can lead to high blood pressure, which is a major risk factor for heart disease.
