Fight or Flight

Understanding the fight or flight response and how it affects you is a key component of coping with stress and overcoming panic attacks.

What is the fight or flight response?

How can you minimize its negative impacts?

To have a real understanding of this response we need to take a look at the nervous system of the human body and its modes of operation.

There are two major components of the autonomic nervous system. The sympathetic nervous system and the parasympathetic nervous system are both part of the autonomic nervous system which is responsible for maintaining homeostasis.

The sympathetic nervous system is responsible for the "fight or flight" response, gearing us up to take immediate action and provide the body with a boost of energy.

The parasympathetic nervous system is responsible for returning the body to a calmer state and where regular nervous system functions resume.

Here is a story providing an example of how these two aspects of the autonomic nervous system work together.

Let's say a person is going to go skydiving. A few days prior to the event this person is very relaxed. The day of the event they feel excited and slightly anxious at the same time. They get into the plane. The thoughts of the actual jump activate their sympathetic nervous systems' natural response to perceived danger.

Their heart rate begins to go up in anticipation of the jump. Just prior to the jump their heart rate goes up some more and they can feel their heart 'pounding in their chest'. They make the jump, and feel excitement and a rush of adrenaline.

Their body has gone into survival mode as they are free falling in the sky. At this point the pupils dilate, breathing is fast and shallow, the heart rate is elevated, blood flows away from the digestive organs, and is provided to the skeletal muscles.

Oxygen consumption increases. The person is terrified and excited at the same time during their free fall. Finally after what seems like an eternity their parachute opens, and several minutes later they safely touch down on the earth.

The moment that they safely reach the earth, the parasympathetic nervous system begins to return the body to a more relaxed and natural state. Their heart rate slowly begins to return to normal, breathing returns to normal, and the body returns to a relaxed state.

Here is an overview of what occurs during the operation of each of these two parts of the nervous system:

Sympathetic Nervous System

• Fight or Flight
• Heart rate increases
• The force which with the heart beats increases
• Blood pressure increases
• Pupils dilate
• Digestion slows down

Parasympathetic Nervous System

• Conservation of energy, rest, and digestion
• Constriction of the pupils occurs
• Blood pressure decreases
• Heart rate decreases
• The force which with the heart beats decreases
• Increase in salivary production
• Rest and digestion functions occur

How does knowing this information help you manage stress better?

By understanding the fight or flight response, it is possible to start identifying when you are stressed out in your life.

By knowing what some of the physiological signs of stress are you can start to manage them.

The aim is to mitigate full-blown panic attacks by learning to recognize signs of stress, possible triggers, and be able to relax on demand when you feel the first signs of stress occurring.

In order to be able to relax on demand there are few things that you can do to help.

Learn to understand the difference between being stressed out and relaxed. Regularly practice relaxation techniques, and find what works best for you to develop a state of relaxation. Practice as often as you can, ideally a couple of sessions per day. They don't need to be overly long. Consistency is more important than duration. Practice telling yourself things such as "I am relaxed, calm, and confident" regularly. Making use of affirmations like this can be very helpful. Learn how to let go. Letting go of feelings and emotions as they arise is a very powerful tool that can go a long way in terms of creating a state of relaxation.

It is very important to note:

There is an opposite function to the stress response that you can learn to trigger.

It is known as the relaxation response.

Dr. Herbert Benson first coined the phrase 'relaxation response' to describe what was occurring when he was monitoring people practicing a form of meditation known as "Transcendental Meditation".

He demystified the TCM meditation, and developed the 'relaxation response technique.'

In short, the relaxation response is the opposite of the stress response. Dr. Herbert Benson's technique is very simple to use, and is very powerful, especially when practiced over time.

All of the relaxation techniques that we've covered can elicit the relaxation response in the body.

Are you ready to learn the relaxation response technique developed by Dr. Herbert Benson?

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