I’ve just got back from walking my dog and something happened whilst we were out that made me think. Dougal (my dog) and I were walking along a path next to the river in Lewes and rounded a bend to meet a family out for a walk together. There was a small child about age 4 who saw Dougal, let out a scream and dashed back to his mum and stood behind her clutching her shirt. Dougal is a really calm happy dog who oozes friendliness so I knew it was nothing that he done that made the little boy scared. Honestly if it’s not round, bouncy, small and yellow he’s not interested. So the little boy’s reaction made me think about the fight/flight response and how it’s sometimes useful and sometimes less so.
What is the Fight/Flight Response?
From the little boy’s point of view, I bet he was walking along having a lovely time with his family, when all of a sudden, he was confronted by a strange dog bouncing around. I can imagine his heart started racing, his muscles tensed up, and he felt a sudden rush of energy urging him to either run away or stand his ground. This intense reaction is your body's natural way of protecting you from danger, known as the "fight or flight" response. This is response from the sympathetic nervous system (which involves both the brain and the body), and it evolved over millions of years as a survival mechanism. It overrides the thinking part of the brain and it enables humans and animals to escape danger in the fastest possible time.
Why Does It Happen?
The fight/flight response is an automatic reaction that happens in your brain and body when you see, hear of feel something that you think is a threat. When your brain senses danger, it signals the release of stress hormones like adrenaline and cortisol. These hormones prepare your body to either fight the danger or flee from it. Your heart beats faster to pump more blood to your muscles, your breathing quickens to get more oxygen, and your senses become sharper. This response system can also make you feel sick and be sick (and also need the loo), so that your stomach empties and you become lighter and can run more quickly, and as a way of deterring whatever is trying to attack you. It’s a really great response if something is threatening you – if a bear suddenly leaps out from nowhere, your flight/fight response is your best friend.
When Does It Occur?
While the fight or flight response is crucial for survival, it can become activated by non life-threatening situations. As a teenager, you might experience it in various situations such as:
- Taking a big exam: Your mind might see the test as a threat, causing stress and anxiety.
- Public speaking: Standing in front of a crowd can make you feel exposed and vulnerable.
- Dealing with conflicts: Arguments with friends or family can trigger the same response.
- Facing peer pressure: Feeling pressured to do something you're uncomfortable with can also set it off.
How to Manage the Fight or Flight Response
While this response is helpful in real danger, frequent activation due to everyday stressors can be overwhelming. The response can get triggered unhelpfully too– when there is no longer a big stress but an event can be perceived as a threat, such as going to a social situation like a party or going out with friends.
- Recognize the Signs: Understanding that your racing heart and sweaty palms are part of the fight or flight response can help you feel more in control.
- Practice Deep Breathing: Slow, deep breaths can calm your nervous system. Try inhaling deeply through your nose, holding for a few seconds, and exhaling slowly through your mouth. Although breathing is something we do all the time without thinking, deep breathing for calm takes a bit of thought and effort. Keep going with it though - the more you practise it, the more helpful it will be.
- Mindfulness and Meditation: These practices can help you stay grounded and reduce anxiety. Apps like Headspace or Calm offer guided meditations tailored for young people. There are free resources too – it’s pretty easy to find videos or audio clips online. Start with baby steps - a couple of minutes is great as a beginner. Like the breathing for calm techniques, the more you practise meditation the easier and more effective it will be.
- Physical Activity: Exercise is a great way to burn off excess adrenaline and reduce stress. Find an activity you enjoy, whether it's sports, dancing, or even a brisk walk.
- Talk About It: Sharing your feelings with a trusted friend, family member, or counsellor can provide support and perspective.
- Healthy Habits: Maintaining a balanced diet, getting enough sleep, and staying hydrated can improve your overall well-being and resilience to stress.
- Be Kind to Yourself: I have so much respect for young people and the way you manage all the complexity that you can have going on in your lives. I think you're incredible - try telling yourself that and notice all the effort and work that you put in to each day and be proud.
When to Seek Help
If you find that your fight or flight response is triggered frequently and interfering with your daily life, it’s always helpful to talk to someone you trust – teachers, adults at home – someone who has your best interests at heart and cares about you. They can offer strategies and support to help you manage stress and anxiety more effectively. Sometimes you might need more help unpicking the issues that are causing problems and counselling could be useful.
To Wrap Up…
Understanding the fight or flight response is the first step in managing stress and anxiety. Remember, it's a natural reaction designed to protect you. By recognizing when it happens and using strategies to calm yourself, you can cope with the challenges of life with greater ease and confidence. Reach out for support if you need it— everyone needs help sometimes and everyone deserves to feel their best.