Our body has an amazing ability to respond to danger. When the body detects a threat, the nervous system begins a reaction throughout the body's systems. This is often referred to as a "fight-flight-fawn-or-freeze" response.

In times of danger, this stress response can increase your chance of survival. Unfortunately, the body doesn't have a great way to decipher between the threat of being chased by a tiger and that of a more mundane concern.

For example, the body may have a "fight-flight-fawn-freeze" response from a stressful (but not truly dangerous) situation at work or home. And, since those mundane types of threat are often ongoing, our body can get stuck in this stress response.

Chronic stress can damage the body and wreak havoc on our health. So, while not all stress is bad, the key is to have enough stress to encourage growth, without letting it weigh you down.

Let’s look at the body's response to stress and what we can do to handle this chronic stress.

 

Fight, Flight, Freeze, Fawn

The body is designed to give you the best chance of survival in dangerous situations. You want your body in high alert if you come across a tiger! 

• Hormones - release of adrenaline and cortisol 
• Heart rate - increases to increase blood flow to the muscles, especially in the arms and legs, for explosive movement.
• Muscles - may cause shaking or trembling as they are ready to respond quickly.
• Eyes - pupils dilate to let more light in and improve vision to detect the threat.
• Skin - can become pale or cool due to blood being redirected to other parts of the body.
• Sweat - increases as a way to cool the body.
• Digestion - slows down to divert the blood to other higher need areas.
• Immune system - suppressed to focus energy on immediate needs.
• Hearing - more acute to detect the threat.
• Pain - endorphines reduce sensitivity to pain.

From there, your body decides if it can fight the threat or outrun it. If these options are not safe, the body may "freeze." This is when the body is not able to mobilize and is intended to avoid detection. Another response is to "fawn" or appease the threat. None of these are conscious choices; it's the body's automatic response to give the best chance of survival.

 

Strategies to Handle Stress

Chronic stress is often the response to ongoing stress at work, family problems, financial difficulty, or other life stressors. While stress is a natural part of life, we must learn to handle it in healthy ways.

Let's look at building our resilience, lowering the level of stress where we can, and finding ways to release stress when we are feeling overwhelmed. Think of it like a bucket being filled with water from a hose that we are trying not to let overflow. Here are some strategies...

 

1. Build resilience

We want to increase the amount of stress we can handle before it starts impacting us negatively. This is like increasing the bucket size, so it can hold more water. For some, this might look like:

• Yoga, mindfulness, and deep breathing exercises - Even just 5 minutes done each day can make a difference.
• Spend time outside - Kresser says, “research has proven that spending time outdoors, including contact with nature, is just as important to health and well-being as sleep, exercise, and a healthy diet.”
• Sleep - Sleep hygiene will help offset some of the impact stress has on your sleep. (Check out A Health Concern You May Be Overlooking.)
• Move - Exercise helps your body release stress hormones and stimulates the feel-good centers of the brain. 
• Play - Immersing yourself in something you love helps your body release tension.
• Therapy - Working with a therapist to connect with your inner world can help build resilience.

 

 

2. Reduce the load 

We want to decrease the amount of stress coming in. This is like turning the hose down or off. For some, this might look like:

• Knowing your limits
• Not over-committing yourself.
• Learning to say no. 
• Releasing people-pleasing tendencies. 
• Avoiding or limiting time with those who bring you stress, drama, or unnecessary conflict.
• Limiting your exposure to digital stress (news, intense shows, social media, etc.)

 

3. Releasing stress 

We need to have some healthy techniques to use when we feel overwhelmed. This is recognizing there is water in the bucket and knowing how to pour it out before it overflows. It is important to practice these techniques before you need them, rather than trying them for the first time when you are overwhelmed. For some, this might look like:

• Take some time to journal.
• Do a guided self-compassion meditation (with Kristen Neff). 
• Practice box breathing (also known as Four Square breathing).
• Use art as a tool for self-connection. (You don’t have to be an artist; even an adult coloring book can help with reflection.)
• Experiment with the 5-4-3-2-1 grounding exercise.

 

We can come up with practical ideas to handle (or reduce) stress when you come in for your next appointment.

Dr. Jamie, D.C.

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