Physical reaction
When there is a situation that the body perceives as stressful or life-threatening, the body automatically reacts by activating one part of our nervous system. There are two nervous systems in our body, the parasympathetic nervous system and the sympathetic nervous system. The parasympathetic nervous system is engaged when we are “normal” or not triggered. When something happens that our body perceives as a threat, the parasympathetic nervous system is no longer engaged and the sympathetic nervous system becomes activated. This is when there are bodily changes in preparation for whatever that “threat” may be.
So what are those bodily reactions that happen when our sympathetic nervous system is activated? You will probably start experiencing your heart beating faster, racing thoughts, difficulty concentrating, dizziness, lightheaded-ness, “butterflies” in your stomach, shaking, sweating, and tensed muscles. There is a lot going on internally that causes us to feel this way. However, this is our body’s way of making us more alert and prepared to fight.
Triggers
There are many situations that could trigger our sympathetic nervous system to activate it. Physical threats, such as a growling dog or a bear, can trigger the fight or flight response. Another example is psychological stress, such as being afraid of heights and needing to be up on a high floor of a building. Pain can also trigger this response in our body, as well as loud noises. Anything that could startle or spook us can trigger this reaction in our body.
Good or bad?
Experiencing the fight or flight response is normal and will happen to everyone at multiple points in their lives. It is nothing to be alarmed about as this is a natural and normal process of protecting yourself, and your body can bring its way back to a balanced state, engaging the parasympathetic nervous system again. However, sometimes the body activates the fight or flight response when it is not necessary, such as when someone is experiencing anxiety or a panic attack.
Our body thinks, with anxiety, that we are in danger, and acts accordingly. Some anxiety is healthy and necessary, but when we are experiencing anxiety repeatedly and triggering our body into the fight or flight response too much, this can lead to excessive anger, prolonged stress and other such problems.This is when the fight or flight response can be harmful and one should seek some assistance.
Combating the bad
When the fight or flight response is triggered too much and is starting to negatively impact us, it is important to help our body recognize that we are not in danger and that we are okay. In order to re-engage that parasympathetic nervous system, there are some coping skills that we can use, such as progressive muscle relaxation, mindful breathing, exercise, or any other coping skills you might already use to combat anxiety. Using these skills will help decrease your heart rate, ground your body in the present moment, and regulate your breathing.
Review
The fight or flight response is a natural response our body triggers when we perceive a situation as threatening. Our body goes through physical changes in order to prepare us to fight or flee the situation to protect ourselves. While this reaction is normal and helpful, sometimes our body reacts to triggers that it does not need to react to. Too much of this response can lead to negative impacts on our mood and behaviors, so it is important to use coping skills to get our body back on track and out of our fight or flight response.
About Therapist Bethany Winter, MA, LPC Barnum Counseling
(n.d.). Fight or Flight Response. Psychology Tools. Retrieved April 10, 2023, from https://www.psychologytools.com/resource/fight-or-flight-response/
(n.d.). The fight-or-flight response (worksheet). Therapist Aid. Retrieved April 10, 2023, from https://www.therapistaid.com/therapy-worksheet/fight-or-flight
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