It is essential to fully understand the responses our bodies have to stress. Studies have shown that the more we understand about the way our body reacts to stress, the less stressed we become.

People often find the physical responses themselves create further stress. Heart palpitations, for example, become a lot worse – people believe they may be having a heart attack, and sometimes reactions like this lead to hyper ventilation. The individual cannot seem to take in enough oxygen, and eventually takes in too much, causing a gasping for air, and the feeling of suffocation. A simple and immediate cure is to breathe into a paper bag, and thus increase the amount of carbon dioxide taken in until the fit subsides.

It is helpful to understand why we have these stress responses at all – which brings us to the ‘fight or flight’ response.

The ‘Fight or Flight’ Response:

The ‘fight or flight’ response comes from the arousal system. In the past, when we lived from one stress to another (yes, I do mean in the past) we needed a life saving reflex which would enable us to either FIGHT or run away (known as FLIGHT).

Either way, we needed to have a quick fire system that would work at a moment’s notice.

This system is a mixture of nervous and hormonal reactions which result in the following physiological responses.  The below body responses to stress or danger are intended to enable the ‘fight or flight’ response:

  • Heart beats faster.
  • Blood pressure rises.
  • Blood clotting increases, the blood thickens.
  • Breathing rate increases and becomes shallow and panting.
  • Oxygen and all nutrients speed to all the muscles and wastes are carried away faster.
  • Release of Endorphins – the bodies natural pain killer.
  • The senses become acute.
  • Energy reserves are released into the blood as ‘sugar’ and extra insulin in order to metabolise the sugar.
  • Blood cholesterol increases.
  • The skin becomes cold and clammy, the ‘hair stands on end’.

What we need to do in moments of stress and/or danger: 

In moments of danger or stress, this is normally when the ‘fight or flight’ response kicks in, however, we need to be made aware of how our bodies typically react to moments of extreme stress or danger in order to control these symptoms and minimise the physical risks to our bodies.

  • We need to be as strong as possible and run fast.
  • We need to have energy available to us.
  • We need to be prepared for the worst.
  • We need to have our awareness heightened, so we can see, hear, smell better, and solve problems quicker.

The primary response helps us achieve all of these by: 

  • Increasing the oxygen and releasing energy to vital organs and muscles.
  • Releasing hormones.

The primary stress response is able to achieve this by shutting down non-imperative functions for a short period of time.

Do you recognise any of the feelings you have? Do they relate to the effects listed above, of the ‘fight or flight’ response?

Why do you think you have these experiences of stress? Do you feel that you are “in danger” when you feel under stress?

Stress isn’t necessarily a ‘bad thing’!

The feeling of stress is due to the “arousal” system which has evolved to keep us from danger.

Stress is not a bad thing, as it can help us to improve our performance when under pressure. It helps us to perform well at a moment’s notice.

When under stress the body reacts so that it can be as fast, strong, energetic and alert as possible.

For example, health workers in a casualty department rely on stress to enable them to perform effectively, and react promptly to emergencies.  However, when they have finished work they need to lower their levels of stress in order to allow their bodies to recover.

Stress is not, in itself a harmful event.  Without the ability to create stress hormones we would not be able to perform as effectively.

Have you ever felt really tired, but then been in a position where you have to do something well, something important?

All these experiences are related to the positive effects of stress.  We perform better for short periods when we are under stress.

People in highly stressful jobs often try to quiet their minds and bodies with alcohol or tranquillisers, they may alternatively seek out stimulating pastimes (pubs and clubs etc).  The keynote is balance.  The body cannot go on forever at high levels of stress without something “giving”.

Until next time…

This concludes the 1st of a 3-part series on stress management, I hope you’ve enjoyed reading it.

The next blog in the series will be published on the 06/05/21!