Understanding and Overcoming the Fight and Flight Anxiety Response

When we are stressed or anxious, the fight or flight anxiety response is triggered by one of our senses. So, anything we see, hear, smell, touch, taste or even imagine, could be perceived as something that will cause us harm, and be a threat to us.

This perceived threat or anxiety response may include a range of external stressors, such as work, money, family, time, etc.

When we are able to understand the fight and flight anxiety response, we are able to put effective tools and strategies in place to overcome it.

We can also trigger an anxiety response from internal stressors, for example, negative self-talk and beliefs, self-criticism, imposter syndrome and how we see our identity.

All of these internal and external stressors may be interpreted by us as potential threats and lead to anxious thoughts and behaviours.

Our flight and flight response is then triggered, and this leads to us being ultra vigilant and constantly being on guard, however, this state of hypervigilance is exhausting and causes us to look out for even more danger.

Therefore, the fight or flight anxiety response can have a ripple effect, and disrupt our ability to cope with day to day life, so it is helpful to have strategies that can help us overcome it.

What Happens When We Are In Flight or Flight Response?

The fight and flight anxiety response is the physical and psychological shift that happens in our body when we encounter one of these threats and provide us with additional strength and speed in anticipation of fighting or running away.

It is an evolutionary adaptive response to anxiety that helps us to cope with whatever is going on in our environment, and is specifically designed to keep us safe.

Humans have it, mammals have it and even reptiles have it!

 

Understanding Why We Have The Fight and Flight Anxiety Response

Our fight and flight anxiety response has been there since the beginning of time.

When humans were all living in caves, we needed to know where the tiger was. It was super important that when we saw a tiger, we instinctively knew it was dangerous.

After all, if we tried to stroke it or approach it, we would be dinner.

Upon seeing the scary tiger, our stress response is immediately activated and our sympathetic nervous system sends a flood of neurological and hormonal activity into our body so we have the best chance of surviving the threat.

Without this automatic and evolutionary anxious response, humans may not have survived as a species.

What Happens When We Are Anxious? 

So we have seen a tiger (or your inbox, in the 21 Century!).

Our sympathetic nervous system is automatically activated.

The stress hormones, cortisol and adrenaline, pump around us and our body diverts additional blood to our muscles. This enables us to take action and run away really fast.

Our heart beats faster, our blood pumps harder, so our blood pressure increases and we breathe quicker. Our cardiac output increases, this is the volume of blood pumped out by our heart, so we can supply our body with more energy.

Our body sends oxygen and fuel to our muscles in anticipation of the need to escape, our muscles tense to provide the body with extra speed and strength.

The blood clotting function of the body speeds up to prevent excessive blood loss in the event of an injury, and our sensitivity to physical pain diminishes.

Our pupils dilate to let in more light, allowing for better vision.

We are hyper alert and vigilant, focusing solely on the present moment and the threat in front of us.

Nothing else matters. Nothing.

 

 

We are instinctively able to recall memories in our subconscious mind that will assist us in surviving the threat. Our logical thinking brain shuts down, as does many other organs that are not relevant in this precise moment.

Our digestion slows down, there is no need for our reproductive organs to be active and our bodies stop trying to grow or repair … this is a life or death situation and our entire body and mind change in response to the perceived threat.

We start to sweat, to ensure we don’t overheat.

Then we run away from the tiger, really fast!! As if our life depends on it. Because it literally does!

We either escape, or get eaten. The story may end here …….

The Fight and Flight Response to Stress and Anxiety

What if some time later, as we were out hunting for food, we saw someone from another tribe approaching us? He does not look familiar. We would have to decide pretty quickly if he is friend or foe. If we don’t like the look of him, we might decide to fight him off.

Again, in much the same way our bodies prepare us to run – the flight response – our bodies also prepare us to fight back.

Our sympathetic nervous system is automatically activated and our bodies instinctively respond again.

We prepare to fight…..

We eventually win the fight, and the caveman limps away to the safety of his own tribe.

Just like when we ran away from the tiger, we are exhausted.

So in both the fight and the flight response, you have taken action and used all your power and strength to stay alive. Your body has done exactly what it is designed to do.

The key here is taking action, and expending all the energy we are automatically given to ensure our survival. That is how you let your body and brain know that the danger is past.

The Rest and Digest Calming Response 

Yay. We escaped!!

We run back to the safety of our tribe.

We are exhausted, we may start to shake, we initially try and catch our breath, then we start to take some deeper breaths, gradually our heart rate starts to slow back down and we can now begin celebrating our survival.

The anxiety loop is completed, and we get to enjoy the campfire with our friends and family. As we sing and dance, we start to relax and our parasympathetic nervous system takes over.

Our body activates the rest and digest response (the opposite of our fight and flight) and we return to a balanced state called homeostasis.

Back To Understanding Modern Day Anxiety

So that is all good if we were running from tigers or fighting off angry cavemen, but in todays world, we are surrounded by far more stressors (all be it, not generally quite as life threatening), and we don’t always have the opportunity to know for sure that the thing that was causing us the stress and anxiety - the thing that caused the fight and flight response - is over …..

Maybe we are dealing with multiple stressors that never seem to end?

Maybe we are juggling so many stressors that our bodies never have the opportunity to relax and feel safe?

If we don’t physically do something to tell our body we are safe, then the stress hormone, cortisol, will continue to flood our body.

This is bad news because our digestive system, immune system, cardiovascular system, musculoskeletal system and reproductive system never get the signal that they're safe.

What Happens When Your Body Is In Constant Fight Or Flight Mode?

So what happens when you cant fight back or run away?

When the anxiety is caused by your inbox, your finances, or an annoying colleague?

Your fight and flight response has been triggered and you have to just carry on …..

If this is happening day after day then it will have a detrimental impact on your health. Your blood pressure will increase, which puts a strain on your blood vessels. Increased demand on our blood vessels leads to increased risk of heart disease and strokes. Your digestion becomes sluggish, often leading to IBS. Your immunity is below par, making you more susceptible to viruses. Your reproductive organs are not fully optimised.

Chronic ongoing stress and anxiety can literally lead to life threatening illness.

The physiological response intended to initially save us, can instead slowly kill us.

How To Calm Down The Fight Or Flight Anxiety Response

While you are dealing with daily stressors each day, your body is dealing with the ongoing stress and anxiety.

Now that we understand the fight and flight anxiety response, and knowing that anxiety is evolutionary, helps us understand what we need to do to overcome it.

Exercise to Reduce Anxiety

If you are working on a particularly challenging project, or preparing a talk, or taking a test – or whatever else is triggering anxiety and stress – the very best thing you can do is exercise as this releases the additional energy from fight or flight response.

Go for a run, dance around your kitchen or kick a ball in the park.

I like to cycle or even hoola hoop!!

Aim to exercise for a minimum of 30 minutes, most days if you can.

As a general rule, if you are stressed and anxious every day, then you should aim to exercise every day. It is even better if you can spend time exercising in nature.

Progressive Muscle Relaxation:

Progressive muscle relaxation techniques work because they release the physical tension we feel in our bodies when we have an anxious fight or flight response.

The relaxation exercise involves tensing or squeezing different muscle groups as we take a deep breath in, and then releasing and relaxing our muscles as we slowly breathe out. If you feel more tension in a specific part of your body, then you can repeat the exercise several times in this particular area.

Visualise your muscles relaxing as you release the tension, and notice how your body responds.

To practice muscle relaxation, find a quiet place where you won’t be disturbed. You can do this sitting with your feet on the floor, or lying down. You may wish to close your eyes.

Start by taking a long deep breath in and out, and on the next breath in, tense the muscles in your toes by squeezing them tight, and then relax your toes with your outbreath.

Move on to your calf muscles and squeeze and tense them on the inbreath, notice the tension, and then release with the outbreath.

In time with your breathing, tighten the muscles in your thighs, and then release.

Squeeze your bottom as you breathe in, and then relax the muscles and feel yourself sink into the seat or bed beneath you as you breathe out again.

Pull in your tummy muscles and hold them tight on the in breath, release and soften as you let out a big sigh.

Tense your arm muscles and squeeze your hands into fists. As you breathe out, relax and let the tension go.

As you breathe in, raise your shoulders up to your ears, and allow them to slowly drop as you breathe out.

Bring your attention to your facial muscles, around your eyes and jaw, and scrunch your face up on the in breath, and relax on the outbreath.

Lastly tense your entire body, feel the tension, and then release on a big long sigh. Relax and let go.

Notice how you feel now.

Mindfulness and Meditation to Reduce Anxiety

Meditation releases the happy hormones Dopamine, Endorphins and Oxytocin.

There are plenty of Apps that can help you meditate, and I have several on my You Tube channel that can guide you, however, you really do need the paid version of You Tube as the last thing you want is a loud advert popping up when you are mid meditation!

Both mindfulness and meditation can help us stay grounded and centred.

Mindfulness is all about staying in the present moment. The goal is not necessarily to get rid of all thoughts, but to observe what is going on without judgement, to notice the thoughts and show compassion and kindness towards yourself.

Mindfulness is a practice and a way of living, and we can embrace it in every moment of our lives. It is thousands of years old and has been scientifically shown to influence our health, relationships, wellbeing and happiness.

Sometimes, we can be put off meditations and mindfulness because we believe it is too tricky, but we can all do it so it is worth persevering as the benefits of quieting our minds are huge.

Pay attention to what is going on in your body as you meditate.

Deep Breathing to Reduce Anxiety

Slowing our breathing sends signals to our body that we are safe.

Gently and slowly inhale through your nose, filling your lower lungs and belly. You might wish to first try it with one hand on your stomach and one on your chest initially. Your lower hand should rise while your upper hand stays still. 

Exhale easily through your nose. As you exhale gently, your lower hand should fall as you empty your lower lungs.

Try to let your exhale last for slightly longer than your inhale.

Continue this gentle natural breathing pattern, concentrating on filling the lower lungs and belly

Bonding:

A 20 second hug or a 5 second kiss is a great way to show our bodies we are calm again …. after all, they are both too long to engage in with anyone we don’t love and appreciate (at least I hope they are!!), and they release the happy hormone Oxytocin.

Gratitude and Journaling to Reduce Anxiety:

Practicing gratitude reduces stress and anxiety, and instead promotes more positive emotions.

To practice gratitude, think about something or someone you are grateful for. It could be as simple as a hot cup of tea, a conversation with a friend, a good book or a cuddle with a pet.

Focus on this feeling of gratefulness and let it wash over you for several minutes. You can repeat this with as many things as you want, until you feel calmer.

Journaling involves writing down your thoughts and feelings. This can help to get them out of your head and onto paper. Writing stimulates the part of your brain that shuts down when you feel anxious, our frontal lobe, thus activating this area sends signals to your brain that you are calm again.

 

 

Relaxing and Creativity to Ease Anxiety

Light some candles and take a bath, read a book or listen to your favourite music, watch something funny and laugh out loud!

Do something creative, drawing, painting, writing, what ever it is that relaxes you.

Sleeping and eating well are absolutely essential too, to give your body the resources it needs to overcome the anxiety induced Fight and Flight.

Our bodies repair themself overnight so ensure you are getting enough sleep, ideally 8 hours.

Understand What is Within Our Control or Influence, to Reduce Anxiety.

We can often feel helpless and out of control when we are anxious so use this workbook to understand what you can control and influence.

Question your Anxious Thoughts to Reduce Anxiety.

We can often jump to conclusions, catastrophise and or use all or nothing thinking, instead of looking for the evidence to support our thoughts. You can use the workbook to help you have a more balanced understanding of your situation.

Try several different strategies so you can let your body know that you are feeling safe and relaxed, so you can activate your parasympathetic nervous system.

If You Need Further Support

If you need further support to overcome your anxiety and the accompanying symptoms, a trained Anxiety Therapist  can prescribe a personalised plan to help you understand the underlying cause of your anxiety, as well as help develop healthy coping strategies that are focused around your individual needs.

Taking care of your mental wellbeing is an essential part of your overall well-being. Left unresolved, anxiety can spiral out of control and have a significant impact on relationships, work, school and family life.

So if you want to take the next steps to have a happier life where your fears no longer hold you back, click the link below and book a free no obligation consultation call.

Additional Resources

Read What Causes Anxiety? 

Read What Are The Different Types of Anxiety?

Read Can Mindfulness Help with Anxiety

Watch How to Feel Less Anxious

Watch How To Reduce Anxiety Immediately

Watch Breathing Techniques for Anxiety

Download Circle of Control and Influence worksheet

Download Cognitive Distortions worksheet