Notice these settings before we start it out.
Setting # 1:
You and some friends are on the train talking about everybody’s most humiliating moments.
Unexpectedly, somebody comes from the other train and shouts, “Someone has a gun on the train!”
How might you react? Fight or Flight?
Setting # 2:
You are driving in the car with your kids going to the school.
Suddenly, an unknown car slightly crashes into your car and quickly escapes the scene. You see that one of your kids has a bleeding nose.
How might you react? Fight or Flight?
Setting # 3:
It is Monday afternoon and you are going to the bank to cash a check.
Once you get there, suddenly you hear a man shouts, “Everybody down on the floor face down!”
It is a robbery!!!
The robber gets you and holds the gun to your head.
How would you respond? Fight or Flight?
How to deal with stress? With fight or flight response?
It is difficult to consider about stress without running over the words “fight or flight.”
What is the term actually? What’s more, how does it relate to stress?
And, how to deal with stress based on these responses?
Fight or flight response is a primitive response to stress. It is an involuntary defensive method built into your body that is activated once your body detects any threats.
One purpose of both response is to help you fight a foe or to escape and spare yourself.
The issue that many people experience is that their fight or flight response is triggered when it is not required. For instance, the sensations you feel prior to a presentation in the presence of a large meeting is an instance of triggering of the fight and flight reaction in the wrong occasion.
“During the time of stress, the “fight-or-flight” response is on and the self-repair mechanism is disabled. It is then when we say that the immunity of the body goes down and the body is exposed to the risk for disease. Meditation activates relaxation, when the sympathetic nervous system is turned off and the parasympathetic nervous system is turned on, and natural healing starts.”
― Annie Wilson, Effect of Meditation on Cardiovascular Health, Immunity & Brain Fitness
As people actually can never hurt you, still your body senses the threat and so activates the fight and flight reaction. We humans were intended for survival and that is the reason any apparent threat, regardless of the fact that it was not hurtful by any means, could elicit the fight and flight response.
Everybody, particularly in military work force, endure some sort of stressful or unsafe circumstance in their life span, and luckily, your body has a natural stress response to menacing circumstances known as ‘fight or flight response’.
Understanding your body’s natural reaction to risk and danger can help you better comprehend the stress.
Once a danger is interpreted as threatening, you have the choices to deal with it (fight), or run away from it (flight).
When feeling threatened, you have the choice to fight back or escape.
It is a natural process, which sets us ready to manage the circumstance or get away from it.
Hormones discharged to help you “fight”.
What males are likely to do and what females do less (be inclined and look after), in which one encounters a stressful circumstance or flee from it.
When your body strikes you with adrenaline in a stressful circumstance that gives you the options to fight, or escape (flight).
The option to get away or cope with your problem comes first.
Stress is not simply a basis of cause and effect. Various factors affect the fight/flight response, to what extent it remains turning on, and the extent to which it negatively affects you.
The factors, some of which you can control to ease our stress, consist of:
- Social support
- Personality traits
- Earlier experience of stressor
- Perception of the situation
- Length of the stressor
- Workout patterns
- Way of thinking
- Stress upper limit
- Cumulative stressors
- Sensitive nervous system
- Level of control over stressor
- Volatility of the stress
The fight/flight response is opt to be activated at times. However, modern living continues tumbling it, making it overactive and this can be a component in bringing about stress related health issues.
These issues are then aggravated by the common western eating routine, loaded with fat and sugar, which can lead to higher blood clotting, higher blood pressure, and can arouse higher levels of anxiety hormones in the circulation system.
This is then confused by the way that you do not get into enough physical activity. It can counteract the stress reaction by dropping blood clotting, boosting immune function, dropping blood pressure, loosening up muscles, increasing metabolic system which consumes stress hormones and making the sympathetic nervous system (which triggers the stress response) less sensitive.
Thus, the fight/flight response is still an essential part of your body’s vital defense systems. Despite the fact that the common physical dangers have vanished, there are still circumstances these days of which the fight/flight response can be life saving, like getting away from a house fire or increasing the reflexes to keep away from an accident on the road.
As should be obvious when the fight or flight response is activated, you turn out to be much stronger and less defenseless against torment, yet in the meantime you begin consider everything around you as a conceivable danger thus your fears intensify which makes it difficult to think logically or keep focused.
There are 2 stages to the fight/flight response:
- Short Term Fight/Flight Response
- Long term Fight/Flight Response
Short-term response is the primary system that is activated inside us due to short-term dangers. This is a reflex reaction, which is electrically activated. Your body cannot manage this short-term fight/flight response for long, as it would get to be worn out. If the stressor is more chronic one, then this will set off the minor, longer-term fight/flight response to control.
The longer-term fight/flight response is activated hormonal. This longer-term fight/flight response is affected by our perception of the situation, which chooses the type and measure of the secreted stress hormones. Studies have indicated that chronic activation of this longer-term fight/flight response can be an aspect in bringing on various psychological and physiological health issues.
Okay actually, How to deal with stress on fight/flight response?
Enduring stress on a regular basis is normal and can even be helpful for you at times. Also identified as “fight or flight response,” stress can help us avoid any incoming threats. However, over stress can bring about health issues and negatively affect other aspects of your life.
Discover the things that bump up your stress levels and learn how to deal with stress that you can have control over. Integrating this knowledge with a well-balanced healthy living that gives you chance to loosen up and have fun is the perfect way to live your life without overburdened stress.
Step 1: Stress Management as Perpetual Goal
- Observe your stress level.Take some time observing your stress levels and notice how often you feel stressed over a week. It will make changes in your life that reduce the stress and can help you deal with it more effectively.
- Discover the stressors. Stress can come up from many specific triggers. Identifying your stressors is the first step toward coping with it.
- Develop methods on how to deal with stress. A typical reason for stress is heaping up duties and everyday jobs that leave you with little time to loosen up or get some break. Start by recognizing aspects of the event or stressors you can manage and concentrate on what you can impinge on.
- Build up ideal time management. Organize more of your time and fill in empty space of which it is not necessary to be somewhere or do something.
- Never keep it all by yourself. If you are enduring from stress, never think you have to carry on by yourself and just fight it. Try discussing to a trusted person about how you are feeling. Communication is very vital and can help you discharge the tension.
- Keep in mind that there is no instant remedy.Try to include all the previous steps while keeping a sense of humor about trials and troubles of modern life. Looking at the funny part can be a big help that makes you more flexible to the expected obstacles.
Step 2: Active Life
- Take time for routine workouts.Having routine workout can also restore your health by increasing self-esteem and self-control. It helps you deal with stress, depression, and anxiety by leading to chemical changes in the brain, which can help positively change your mood.
- Do your favorite things.Doing fun activities will keep you away from stressful circumstances and let your loosen up for a moment.
- Take up yoga.It is best option as it adds up physical activity, relaxation methods, and a quiet and peaceful air. It also works well in reduction of stress and anxiety in some researches.
“Toxic relationships are dangerous to your health; they will literally kill you. Stress shortens your lifespan. Even a broken heart can kill you. There is an undeniable mind-body connection. Your arguments and hateful talk can land you in the emergency room or in the morgue. You were not meant to live in a fever of anxiety; screaming yourself hoarse in a frenzy of dreadful, panicked fight-or-flight that leaves you exhausted and numb with grief. You were not meant to live like animals tearing one another to shreds. Don’t turn your hair gray. Don’t carve a road map of pain into the sweet wrinkles on your face. Don’t lay in the quiet with your heart pounding like a trapped, frightened creature. For your own precious and beautiful life, and for those around you — seek help or get out before it is too late. This is your wake-up call!”
― Bryant McGill
Step 3: Balanced Healthy Living
- Keep healthy eating.By picking healthy positive options in your diet, you can be physically and emotionally healthy. Watch out yourself will surely increase your self-esteem, giving more energy and more power over your body. A good diet will help your body function more efficiently.
- Take enough rest. A lack of sleep will not only cause the increased stress, but chronic sleep shortage can aggravate your judgment, reasoning ability, appearance, libido, and your performance at work or school.
- Restrict alcohol. Keeping away from drinking over the recommended measure of alcohol can help you to be more emotionally healthy. It can overstate the stress, making you angry, and aggressive.
- Get free from smoking. Given that the well-known benefits to your physical health as the smoke-free brings, there are also some benefits for your mental health as it reduces anxiety and tension.
Step 4: Practicing Relaxation Techniques
- Attempt some meditation.You can attempt some specific relaxation techniques to help you relax. Meditation is an old-fashioned practice that can soothe your mind and helping you to be at calm and peace with yourself. Lean to try it while being aware of your breathing techniques.
- Try some relaxed deep breathing. If you find it difficult to stick with meditation, you could learn to practice some relaxed deep breathing techniques to calm you down.