Learn how fighting or flight works in the body and how to calm your fight or flight response.

You might be acquainted with the concept of the “fight or flight” response, a simplified way to describe how humans and various other animals react to threats. Yet, it’s possible that you’re less aware of how this innate response becomes less beneficial when it’s triggered too frequently. In the following passage, we will delve into how the “fight or flight” response serves as an evolutionary adaptation, aiding us in dealing with immediate dangers, but is not ideally suited to cope with the ongoing stresses of modern life.

What Is the Fight or Flight Response?

The “fight or flight” response is essentially our body’s reaction to an immediate survival threat, characterized by physiological changes, including alterations in the nervous and endocrine systems, aimed at preparing humans or animals to either confront or escape the danger (Britannica, 2019). In simpler terms, it’s how our bodies react when faced with a threat.

From an evolutionary perspective, the presence of a “fight or flight” response is quite logical. If we rewind to early humans who lived in natural environments largely untouched by civilization, they frequently encountered potential dangers from predatory animals. This response is a remarkable adaptation to such threats: when confronted by a lion, for instance, it’s beneficial to have increased heart rate and enhanced breathing to supply more oxygen to your limbs, allowing for a quicker and more efficient response, whether it involves fighting or fleeing.

How Do We Experience Fight or Flight in The Modern World?

In today’s world, many of the threats we perceive are not of a physical nature but rather cognitive. We often find ourselves worrying or stressing about matters that don’t necessitate a physical fight or escape. However, our bodies have evolved to respond to stress with a very physical reaction, leading to heightened activity in the sympathetic nervous system and manifesting various symptoms of anxiety.

For instance, consider the scenario where you’re about to deliver a speech in front of a room filled with people. You might experience nervousness, accompanied by an increase in heart rate and breathing. It’s also common to lose your appetite, as your digestive system slows down. Your body is primed for a fight or flight response, even though such a reaction is not suitable for this situation.

Ways to Calm Your Fight or Flight Response

Deep breathing: Techniques for countering the fight or flight response typically involve intentionally doing the opposite of what your sympathetic nervous system instinctively triggers. For instance, when the sympathetic nervous system ramps up respiratory rate and causes shallow breathing during stressful times, research indicates that we can actively mitigate the fight or flight response by engaging in slow, deep abdominal breaths (Perciavalle et al., 2017).

Recognize your patterns: It can be beneficial to pay close attention to when your fight or flight response becomes more active. For instance, you might notice heightened restlessness and jitteriness after consuming excessive amounts of coffee. Recognizing these patterns empowers you to make behavioral changes that can help soothe your fight or flight response.

Embrace acceptance: While experiencing the fight or flight response, worrying about it can potentially signal to the brain that you are in danger, intensifying or prolonging the response. This phenomenon is evident in cases of panic attacks, where individuals fear that the attack will harm them, thereby perpetuating the episode. Somewhat counterintuitively, accepting the sensations associated with the fight or flight response as normal can significantly contribute to reducing its impact (Levitt et al., 2004).

Incorporate exercise: Research has established a connection between exercise and reduced anxiety (Salmon, 2001). While the exact mechanisms behind this link are still under investigation, one theory suggests that the mild stress induced by exercise enhances overall resilience to stress. Other hypotheses center on exercise’s ability to alleviate hyperactivity in the sympathetic nervous system (Curtis & O’Keefe, 2002).

Consult a professional: In addition to addressing potential mental health concerns that a professional can assist with, medical factors may also contribute to an overactive fight or flight response. For instance, heart arrhythmias can induce feelings of panic. Additionally, beta-agonist medications, commonly prescribed for asthma, can activate the HPA axis and provoke a sense of panic.

In Summary

The fight or flight response is an innate reaction that has developed to safeguard us from potential threats. While this response offers evident advantages, numerous individuals grapple with an excessively heightened fight or flight reaction, which can lead to both mental and physical health issues. By comprehending the reasons behind this response and learning effective management techniques, you can take steps toward enhancing your overall mental and physical well-being.

References

● Britannica, T. Editors of Encyclopaedia (2019, August 12). Fight-or-flight response. Encyclopedia Britannica. https://www.britannica.com/science/fight-orflight-response

● Curtis, B. M., & O’Keefe Jr, J. H. (2002, January). Autonomic tone as a cardiovascular risk factor: the dangers of chronic fight or flight. In Mayo Clinic Proceedings (Vol. 77, No. 1, pp. 45-54).

● Levitt, J. T., Brown, T. A., Orsillo, S. M., & Barlow, D. H. (2004). The effects of acceptance versus suppression of emotion on subjective and psychophysiological response to carbon dioxide challenge in patients with panic disorder. Behavior Therapy, 35(4), 747-766.

● Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo,L., Fichera, F. & Coco, M. (2017). The role of deep breathing on stress.Neurological Sciences, 38(3), 451-458.

● Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. Clinical Psychology Review, 21(1), 33-61.