The Fight/Flight survival reaction
The basic role of stress is to protect us from danger
- Stress makes us pay heed to potential threats.
- Stress puts our bodies and minds on "red alert" to face these threats.
- Stress then makes us focus on the threat.
- It fills us with power and energy to fight the threat or run from it.
- Stress keeps us alert until the threat has passed.
- At times, if we feel we are in danger of being overwhelmed, stress tells us to back off and lick our wounds
We call this 'Fight/Flight' as it puts us in our best shape to run away from threat - flight - or to hit the threat head on - fight. This is why, when you feel stress, you often want to escape from the place you feel threat (flight) and why anger is common (fight). It is an ancient response. We are born with it and will have it all through our life.
It is like a switch in our brain. As soon as the brain detects something, it thinks: "There is something out there. Is it a threat to me?" The brain then gathers information about it. If it decides: "Yes, it is a threat, prepare to deal with it" Flight/Flight switches on to protect you.
Fight/Flight is an ancient survival mechanism. It came into being to protect primitive people living in a danger-filled world.
Physical vs mental threat
Fight / Flight works best when we face a physical threat. As soldiers prepare for battle, they will all have the Fight / Flight switch on. If you get caught in a burning building, you will have the Fight / Flight switch on. In this case, the changes in your body and mind will help protect you. You will see why later.
But the big word here is threat. Fight / Flight is dealt with by the part of the brain that deals with emotion. This part of the brain sees no difference between a fear of, e.g. being attacked and a fear of making a fool of yourself. Both involve threat. One is physical threat. The other is a mental or social threat. But the response is the same - Fight / Flight is switched on.
So you are primed to fight or flee. This will help if you have to fight. But in the case of a fear of making a fool of yourself, these changes in your body and mind will just make things worse.
Side effects
Fight / Flight quickly fills the body with energy. As long as you use up this energy, e.g. if you run or fight, you do not get any side-effects. But if you don't use up the energy, it gets trapped inside you.
If you face a mental or social threat, you do not fight or run so the energy gets trapped. You then get side effects. You may also focus on these side effects and worry about them.
As soon as any threat is detected, this is what happens to your mind and body (these changes all happen at once):
Your heart beats faster and stronger
This helps take blood to where we need it most:
- legs - so that we can run fast (flight)
- arms - so that we can hit out (fight)
- lungs - to raise stamina.
At the same time, blood is taken from places where it is not needed e.g. fingers, toes and skin (if you are wounded, you lose less blood as a result).
Side effects (brought on when you don't use up the energy): These changes may cause a numb or tingly feeling. At first, it may cause pallor to come across your face.
Breathing quickens and deepens
This takes oxygen to the lungs, arms and legs via the blood stream. This gives you more power.
Side effects chest pain, feeling breathless and a choking feeling. There is a slight drop in the amount of oxygen and blood sent to the brain. So you may feel dizzy, confused and have blurred vision. This is not harmful.
Muscles tense
The more power you have in e.g. shoulders, arms and legs, the better you can punch, kick and run.
Side effects after a while, this may cause muscle aches and pain and/or shaking.
Sweating increases
Sweat helps cool the muscles and body. In hand-to-hand combat, the other fighter will be less able to hold onto you.
Side effects You will be self-conscious about the sweat.
Bowels and bladder loosen
As we prepare to face threat, we may want to empty our bowels and bladder. As a result, we will be in better shape to fight or run.
Side effects this may happen far too often and lead to a fear you will lose control.
Pupils dilate
This lets more light into our eyes so we can see much better. We can see people creeping up on us from the side. This also makes us look fiercer to our opponents.
Side effects lights appear brighter.
Digestion and salivation slow down
These are slowed down when you feel threat. The saved energy goes to where it is most needed.
Side effects You may feel sick. You may have a heavy feeling in your stomach. You may have a dry mouth.
Vigilance improves
We scan for danger. When we find it, we focus on it and ignore all else. In stress, this means we pick up on things that we may not have noticed if we were calm.
Side effects Feeling keyed up, easily startled, poor concentration, mind going blank, feeling irritable.
Anticipation improves
We try to work out what will happen next.
Side effects Feeling on edge. This is the basis of the way we worry (the what ifs).
The reaction doesn't stop once danger passes
We can't calm down until the threat has clearly gone.
Side effects As we use up a lot of energy, we may feel hot, flushed and tired.
