How To Holistically Heal...Fight & Flight
When You Feel Stressed, Consider This…
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In this edition…
HEALING: When You Feel Stressed, Consider This…
REVERENCE: What Triggers Your Stress?
EXPLORING: Feeling & Meeting Your Fight & Flight Response
1. Healing: When You Feel Stressed, Consider This…
In the modern world, stress has become an ever-present companion in our daily lives. It is an inherent response to the challenges, demands, and uncertainties we face. Stress, in its essence, is a physiological and psychological reaction that prepares our bodies to cope with potential threats or dangers. This primal response is known as the "fight, flight, or freeze" response an evolutionary adaptation meticulously honed over eons to shield us or help us survive imminent threats.
When faced with a perceived threat, our body's stress response system activates a cascade of physiological changes, priming us for action. The sympathetic nervous system (SNS) kicks into gear, triggering the release of stress hormones such as adrenaline and cortisol. These hormones set off a series of reactions, increasing heart rate, dilating pupils, and diverting blood flow to vital organs, preparing us for either fighting the threat, fleeing from it, or, in extreme cases, freezing in place.
The fight, flight, or freeze response is a remarkable survival mechanism, designed to keep us safe from immediate danger. In short bursts, this stress response can be beneficial, enabling us to respond quickly and effectively to emergencies. For instance, when faced with a sudden physical threat, like crossing a busy street without noticing an oncoming car, the stress response can sharpen our focus and enhance our physical abilities to avoid potential harm.
However, the fast-paced and demanding nature of modern life has led to a constant state of stress for many individuals. Prolonged exposure to stressors, such as work pressure, financial concerns, relationship challenges, or chronic health issues, can trigger a long-term stress response in our bodies.
In contrast to acute stress, which is short-lived and often serves a protective purpose, chronic or long-term stress can take a toll on our physical and mental well-being. When stress becomes chronic, the body remains in a heightened state of arousal, and stress hormones continue to circulate at elevated levels. This ongoing activation of the stress response can have a profound impact on our organs and systems.
Chronic stress can cause health problems that didn’t exist before and slow down our healing, no matter how well-intentioned our efforts are. The more we stay in this state of fight or flight, the more it reinforces itself—stress breeds more stress. It becomes a cycle that can be hard to break, with fear, overwhelm, and negativity feeding into each other.
The main organs involved in the stress response include the adrenal glands, which release stress hormones, and the heart, which pumps blood rapidly to meet the increased energy demands. Prolonged stress can strain these organs and weaken their resilience, potentially leading to health issues such as adrenal fatigue, cardiovascular problems, and weakened immunity.
While stress is often associated with negative connotations, it is essential to acknowledge that not all stress is harmful. In moderation, stress can be a motivating force, spurring us to take action and meet challenges. This "healthy stress" is known as eustress, which provides a positive and invigorating experience, like the excitement before an important event or the anticipation of a new opportunity.
However, the line between eustress and distress (unhealthy stress) can be thin, and what may start as a positive stimulus can quickly escalate into chronic stress if not managed effectively. The key lies in recognising when stress becomes overwhelming and takes a toll on our physical and emotional well-being.
How An Overactive Fight & Flight Response Shows Up In The Body & Mind
When the SNS is activated, it prepares the body for quick action, such as fighting or fleeing from danger. This shift in the body’s systems is critical in survival situations, but when this response is triggered too often or stays activated for too long, it can lead to a variety of physical and mental symptoms.
Cardiovascular Activation: The heart rate and blood pressure increase, driven by the release of adrenaline from the adrenal glands, priming the body to confront or evade perceived threats.
Energy Mobilization: Stored glucose and fatty acids are released into the bloodstream, supplying rapid energy to muscles and vital organs during stressful situations.
Pupil Dilation: The pupils enlarge, allowing more light to enter the eyes, thereby enhancing visual acuity in potentially hazardous environments.
Respiratory Adjustment: The bronchial tubes expand, increasing oxygen intake; however, this can result in rapid, shallow breathing patterns.
Muscular Tension: Muscles contract and become tense, preparing the body for swift physical responses.
Digestive Suppression: Saliva production and digestive secretions decrease, slowing digestion as the body diverts energy away from non-essential functions during survival mode.
Urinary Retention: Urinary output is reduced to conserve bodily resources for immediate survival needs.
Inhibition of Non-Essential Processes: Functions such as reproduction and immune responses are temporarily suppressed, allowing the body to concentrate all energy on immediate survival.
The Conditions Associated With An Overactive Fight & Flight Response
When the fight or flight response stays on too long, it begins to take a toll on both the mind and body. Here are some common conditions:
Hypertension and Tachycardia: Persistent stress triggers the release of stress hormones, leading to sustained elevations in blood pressure and heart rate. This continuous strain on the cardiovascular system increases the risk of heart disease and stroke.
Hyperlipidemia: The body's prolonged stress response prompts the release of stored fats into the bloodstream, resulting in elevated cholesterol levels. This lipid imbalance contributes to the development of atherosclerosis and other cardiovascular conditions.
Sleep Disturbances: Stress often disrupts sleep patterns, leading to difficulties in falling or staying asleep. This lack of restorative sleep can exacerbate stress levels and impair overall health.
Cognitive Impairment: Chronic stress adversely affects memory and cognitive functions, impairing concentration, decision-making, and problem-solving abilities. These cognitive deficits can hinder daily functioning and quality of life.
Headaches and Migraines: Tension headaches and migraines are common stress-induced ailments, resulting from muscle tension and vascular changes in the brain. These headaches can be debilitating and affect daily activities.
Musculoskeletal Tension: Stress causes muscles, particularly in the neck and back, to remain in a state of contraction, leading to chronic pain and discomfort. This muscle tension can limit mobility and contribute to musculoskeletal disorders.
Gastrointestinal Issues: Stress slows down digestion, leading to symptoms such as bloating, constipation, or irritable bowel syndrome. These digestive disturbances can affect nutrient absorption and overall gastrointestinal health.
Immunosuppression: Chronic stress weakens the immune system, increasing susceptibility to infections and illnesses. This immunosuppression can lead to more frequent and severe health issues.
Vocal Changes: Stress and tension in the vocal cords can cause changes in voice quality, such as hoarseness or a croaky voice. These vocal alterations can affect communication and may require medical attention if persistent.
2. Reverence: What Triggers Your Stress?
The fight or flight response can be triggered by various internal, environmental, and relational factors. While some of these triggers may be obvious, others are subtle and deeply personal, particularly those connected to past trauma or negative self-perception. Triggers are reminders—such as situations, places, or even smells—that bring back the emotions and memories associated with past traumas.
Emotional Triggers
Emotional triggers often stem from our own thoughts, beliefs, or past experiences. Here are some common internal factors that can activate the fight or flight response:
Negative self-talk: This includes patterns of self-criticism, self-doubt, self-blame, judgment, and self-deprecation. When we are hard on ourselves, our body responds as if we’re under threat, triggering a stress response.
Shame stories: These are narratives we carry that involve deep feelings of personal inadequacy or unworthiness. They often emerge from childhood experiences, societal pressures, or trauma, and lead us to believe that we are fundamentally flawed. This can be a significant trigger, keeping us in a state of emotional stress and self-protection.
Past trauma: Traumatic events leave lasting marks on our emotional and psychological well-being. These can cause intense emotional reactions such as fear, anxiety, or anger. Meanwhile, the past traumas themselves—like accidents, abuse, or loss—are the root causes of these triggers and can lead to symptoms such as PTSD, anxiety, or depression.
Environmental Triggers
Environmental factors can also activate the fight or flight response, especially when they make us feel unsafe or overwhelmed. Some common environmental triggers include:
Overwork: Constant stress from long work hours or lack of rest can easily put the body into a state of survival mode.
Extreme weather changes: Sudden or severe shifts in temperature or weather conditions can create physical stress.
Financial stress: Worrying about money or financial security can be a chronic source of stress that activates the SNS.
Food and housing insecurity: When basic needs are threatened, the body naturally shifts into protection mode.
Loss, separation, or divorce: Major life changes, especially those involving loss or relationship breakdowns, are powerful triggers for emotional stress.
Loud sounds and bright lights: Sensory overload, such as loud noises or strong lights, can signal danger and activate a stress response.
Large crowds: Crowded environments can create a sense of danger or overwhelm, especially for those who feel unsafe in groups.
Strong smells: Certain smells, especially if they are unpleasant or associated with negative experiences, can trigger stress.
Feeling rushed or pressured: A constant sense of urgency can leave the body feeling like it’s always under threat.
Unpredictability: Uncertainty or lack of control over situations can trigger the fight or flight response, as the brain perceives unpredictability as a potential danger.
Relational Triggers
Relationships and social interactions can also activate the fight or flight response, particularly when they involve conflict, inequality, or emotional harm. Some common relational triggers include:
Gaslighting: Emotional manipulation that makes someone question their reality can create immense stress and confusion.
Bullying: Ongoing harassment or mistreatment, whether in personal or professional environments, can trigger a constant state of fight or flight.
Rejection: The pain of rejection, whether from friends, family, or romantic partners, can activate deep emotional responses.
Inequality: Experiences of unfair treatment or discrimination can trigger feelings of anger, frustration, and powerlessness.
Racism: Systemic or individual acts of racism are profound triggers that can lead to chronic stress and emotional trauma.
Bodily Triggers
A bodily trigger of stress is anything that disrupts the body’s natural balance, activating the stress response system and creating physical or emotional discomfort. These triggers, which can stem from lifestyle, nutrition, environment, or illness, often manifest as symptoms that signal the body’s effort to cope or restore equilibrium. Some common bodily triggers of stress:
Dehydration: Insufficient water intake affects cellular function, leading to fatigue, headaches, and stress.
Pain and Inflammation: Chronic pain and inflammation can increase stress hormone levels as the body works to manage discomfort.
Fighting an Infection: The immune response to infection can strain the body, elevating stress levels as it diverts energy to fight off pathogens.
Lack of Sleep: Inadequate rest disrupts the body's ability to recover, increasing stress sensitivity and emotional reactivity.
Imbalanced Diet: Not eating what we have evolved to consume—such as a balance of healthy plants and animals—can lead to nutrient deficiencies and disrupt homeostasis.
Nutrient Deficiencies: Lack of essential vitamins and minerals, such as magnesium or B vitamins, can impact mood, energy levels, and the body's stress response.
Side Effects of Medications: Some drugs can cause discomfort or stress-inducing symptoms like nausea, drowsiness, or anxiety.
Difficulty Breathing: Respiratory issues, whether from physical obstructions, poor posture, or stress itself, can trigger a stress response by making the body feel deprived of oxygen.
Cognitive: Cognitive overload from multitasking, information saturation, and persistent negative thought patterns can activate the stress response, contributing to mental fatigue and increased physical stress markers. Additionally, poor memory, focus, and concentration act as cognitive stressors themselves, as struggling to stay mentally sharp creates a feedback loop of frustration and overwhelm that further strains the nervous system.
Environmental Toxins: Exposure to pollutants, chemicals, or allergens can disrupt the body’s internal balance, leading to stress as it tries to detoxify or react to foreign substances.
Blood Sugar Imbalance: Fluctuations in blood sugar levels due to irregular eating patterns or high sugar intake can create physical and emotional stress.
Hormonal Imbalances: Irregular levels of cortisol, thyroid hormones, or sex hormones can impact mood, energy, and stress resilience.
Sedentary Lifestyle: Lack of physical activity can lead to muscular tension and a buildup of stress hormones without sufficient release.
Physical Injury or Trauma: Any injury, whether acute or chronic, requires the body to allocate resources for healing, activating stress pathways.
Understanding these triggers is crucial in recognising how they may be activating your fight-or-flight response. Whether they stem from internal, environmental, or relational factors, the stress they create can keep the body trapped in survival mode, hindering the healing process. From this perspective, you may start to realise that healing is not a one-time event or an individual journey—it truly takes a community to heal. But let’s begin with you…
3. Exploring: Feeling & Meeting Your Fight & Flight Response
The Body’s Internal Safety System
The Autonomic Nervous System (ANS) is essential to how the body manages stress and regulates its response to the world. Think of it as the body’s internal surveillance system, always on guard and asking the question, “Am I safe?” Its main role is to protect us by continuously sensing both safety and risk. It monitors not only what’s happening inside our bodies but also the external environment and the connections we have with others. This monitoring happens subconsciously—beyond our conscious awareness or control.
The ANS is composed of two primary branches: the SNS and the Parasympathetic Nervous System (PNS). The SNS is responsible for activating the fight or flight response, preparing the body to face perceived threats or dangers. In contrast, the PNS manages the rest and digest functions, helping the body to calm down and recover after a stressful event. These branches govern the body’s response to stimuli through three primary pathways: fight & flight, freeze, and regulation, each with its unique pattern of response, ensuring the body can adapt to various situations.
How the Body Scans for Safety
The process by which the ANS scans for safety or danger is called neuroception, a term coined by Dr. Stephen Porges. Neuroception describes the subconscious ability humans have to assess whether a situation is safe, dangerous, or life-threatening. This built-in system is constantly active, scanning for potential threats or signals of safety.
The brain stores memories of perceived or real threats, especially through the amygdala, which processes fear and emotions. This allows the body to respond swiftly in future encounters with similar stimuli. Neuroception works through two primary channels:
Interoception: Sensing what is happening inside the body, such as heart rate, gut feelings, or muscle tension.
Exteroception: Becoming aware of external stimuli in the environment, like sights, sounds, or social signals from others.
By processing these signals, the ANS automatically triggers the appropriate response—whether it's to fight, flee, freeze, or enter a regulated state—without needing conscious effort.
The Body’s Superhighway - The Vagus Nerve
At the heart of the ANS is the vagus nerve, the 10th cranial nerve, often referred to as the body's "superhighway." It plays a vital role in shuttling critical information from neuroception to the internal organs. Originating in the medulla oblongata, where the brain connects to the spinal cord, the vagus nerve determines whether it’s time to engage in fight or flight, freeze, or rest and digest responses. The vagus nerve has a far-reaching influence, impacting nearly every system in the body.
The vagus nerve plays both sensory and motor roles, impacting a wide range of bodily functions. On the sensory side, it provides somatic sensation, which includes sensory input from the skin behind the ear, the external part of the ear canal, and parts of the throat. It also offers visceral sensation, which involves detecting sensations from internal organs such as the larynx, esophagus, lungs, trachea, heart, and much of the digestive tract. In terms of motor functions, the vagus nerve stimulates muscles in the pharynx, larynx, and soft palate, aiding in swallowing and speech. It also plays a critical role in heart function, helping to lower the resting heart rate and maintain cardiovascular regulation. Additionally, it supports the digestive system by stimulating involuntary contractions in the digestive tract, facilitating the movement of food through the esophagus, stomach, and intestines.
Understanding how the fight or flight response manifests in your body and mind allows you to work with your nervous system more effectively. And by sensing what’s happening within, you can name and identify these experiences, making it easier to respond. Set aside some time to explore these states and gain deeper awareness.
Feeling into Fight: Moving Toward Stress
When in fight mode, your body is preparing to confront stress head-on. Here’s how it may feel:
Frustration, irritation, anger, or rage.
A strong need to take action.
Difficulty sitting still (adrenaline makes it hard to stay calm).
Scanning your surroundings for danger.
Hyper-focused on sounds or cues that suggest a threat.
Misreading neutral facial expressions as angry or hostile.
Staying on high alert.
Feeling that the world is chaotic and unfriendly.
Hard to concentrate or focus.
Operating in protection mode.
These are examples - how does your fight response feel for you?
Feeling into Flight: Moving Away from Stress
In flight mode, your body is trying to escape the stress. Here’s how it may feel:
Unease, worry, rumination, or concern.
Nervousness, fear, or panic.
A need to flee or take action.
Restlessness (again, adrenaline makes it hard to stay still).
Scanning the environment for possible dangers.
Difficulty reading facial cues, seeing neutral expressions as hostile.
High alertness, with everything feeling chaotic.
The world appears unfriendly and unpredictable.
Difficulty focusing.
Operating in protection mode.
These are examples - how does your flight response feel for you?
Self-Inquiry: Exploring Your Fight or Flight Responses Via Your Senses
Understanding your personal triggers for the fight or flight response can provide valuable insight. Consider the following self-inquiry questions:
What activates your fight or flight response?
When I am pressed for time.
When I feel ignored.
When I am around conflict.
When I am forced to make a decision under pressure.
When I have an argument with my partner.
These are examples - what activates your fight or flight response?
What does your fight or flight response look like?
A crowded train.
A messy jigsaw puzzle.
Piled up dirty dishes.
These are examples - what does your fight or flight response look like?
What does your fight or flight response smell like?
Pollution.
The cleaning aisle of a supermarket.
Heavy perfume.
Stale air.
These are examples - what does your fight or flight response smell like?
What does your fight or flight response feel like?
Rough.
Spiky.
Prickly.
These are examples - what does your fight or flight response feel like?
What does your fight or flight response sound like?
Nails on a chalkboard.
The sound of thunder.
An alarm ringing.
A loud bang.
These are examples - what does your fight or flight response soundlike?
What does your fight or flight response taste like?
Metallic.
Foul.
Off.
Bad breath.
These are examples - what does your fight or flight response taste like?
Does your fight or flight response have a name?
Dangerzone.
A Dark Forest.
In The Red.
These are examples - does your fight or flight response have a different name?
A New Way to Meet Your Fight or Flight Response
To navigate and heal from the fight or flight response, it’s essential to honour and validate all your emotions and feelings. When we allow ourselves to experience stressful feelings, we give them the attention they need to move through our bodies and resolve. If we don’t, they can remain stuck, increasing stress and keeping us trapped in fight, flight, or freeze mode.
By understanding that these feelings and symptoms come from different parts of ourselves—whether physical, mental, or emotional—we can start to integrate them, leading to a more cohesive sense of self. Learning to listen to these parts with kindness and compassion helps us navigate stress with greater clarity and ease.
Releasing Adrenaline
When your body is stuck in fight or flight mode, physical movement can help release built-up adrenaline. Here are some ways to discharge this energy:
Crying, shaking, or dancing on the spot
Running on the spot or brisk walking for 10 minutes
Hitting a pillow to release pent-up frustration
Going for a run
Increasing Feelings of Safety
Once you’ve discharged adrenaline, it’s important to ground yourself and increase your sense of safety. Here are some ways to do that:
Singing, chanting, humming, or gargling water: These activities stimulate the vagal nerve, which helps calm the nervous system.
Practicing mindful breathing: Try inhaling for a count of one, then exhaling for two, three, or four counts.
Petting your animal companion: Physical touch with pets can be soothing and grounding.
Hand on heart: Place your hand on your heart and say, “I feel [emotion] AND I am ok.” or it could go something like this…
“I feel scared and I am supported”
“I feel lost and I have a plan”
“I feel lonely and I am in good hands”
“I feel like this won’t work and I will be curious and open to what can help me heal”
“I feel [emotion] and………..”
Sipping a calming tea: A warm cup of herbal tea or tisane can help you settle.
Reconnecting with a safe person: Reach out to someone you trust and who helps you feel regulated.
By honouring and exploring your fight and flight responses, you can learn to navigate stress with greater understanding, while also releasing built-up tension and nurturing a sense of safety within your body.
Please note: While this information offers valuable insights and support, it is not a substitute for professional guidance. To support your health and healing journey, consider consulting a trauma-informed therapist.
Next week we will be exploring How To Holistically Heal...Freeze.
References
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company.
Porges, S. W. (2017). The Pocket Guide to the Polyvagal Theory: The Transformative Power of Feeling Safe. W.W. Norton & Company.
Dana, D. (2018). The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation. W.W. Norton & Company.
Dana, D. (2020). Polyvagal Exercises for Safety and Connection: 50 Client-Centered Practices. W.W. Norton & Company.