Deep breathing, relaxation strategies, physical activity, and social support can all help if you are feeling the effects of a fight-or-flight response.
However, if you are under chronic stress or have experienced trauma, you can get stuck in sympathetic fight or flight or dorsal vagal freeze and fold. When this happens, it can lead to disruptions in everything from basic life skills like sleeping, self-care and eating, to complexities like learning and self-soothing.
Chronic stress in turn is an unwanted state where the brain concludes that we are under threat. The body is continuously ready to fight for our lives, which is a burden both physically and mentally. Chronic stress can lead to burnout and to many physical illnesses.
Sometimes a trauma, whether physical or emotional, can push your limbic system into a “stuck” state of fight or flight. This can lead to a host of issues, from chemical hypersensitivities or fibromyalgia to IBS or survival-related emotional states.
A stressful situation, whether environmental or psychological, can activate a cascade of stress hormones that produce physiological changes. Activation of the sympathetic nervous system in this manner triggers an acute stress response called the "fight or flight" response.
A deep sigh is your body-brain's natural way to release tension and reset your nervous system. Simply breathe in fully, then breathe out fully, longer on the exhale. Studieshave shown that a deep sigh returns the autonomic nervous system from an over-activated sympathetic state to a more balanced parasympathetic state.
The stress response can be triggered in a single instant, but how quickly you calm down and return to your natural state is going to vary from person to person (and it will depend on what caused it). Typically, it takes 20 to 30 minutes for your body to return to normal and calm down.
Work on repairing your nervous system naturally by using deep breathing techniques. Box breathing, diaphragmatic breathing, and alternate nostril breathing are all awesome ways to invite calm during a state of panic. You can also try meditation or yoga paired with deep breathing, even if you only have 5 or 10 minutes.
As already mentioned, the two main behaviours associated with fear and anxiety are to either fight or flee. Therefore, the overwhelming urges associated with this response are those of aggression and a desire to escape, wherever you are.
Your sympathetic nervous system is the part of your nervous system that carries signals related to your “fight-or-flight” response. That makes it a key part of your response to stressful situations.
Look for foods with vitamins B, C and D.
Good sources of these vitamins include citrus fruits, berries, dark chocolate and herbal teas such as lavender or chamomile (avoid teas with caffeine). For the B vitamins in particular, choose whole grains and nuts.
Nerve cells can regenerate and grow back at a rate of about an inch a month, but recovery is typically incomplete and slow. This is a complete nerve injury, where the nerve sheath and underlying neurons are severed. If there is an open cut, a neurosurgeon can see the cut nerve ends at surgery and repair this.
If you are stressed, you might feel: Irritable, angry, impatient or wound up. Over-burdened or overwhelmed. Anxious, nervous or afraid.
"The physical warning signs of stress include aches and pains in the shoulders, neck and back, headaches, sleeping difficulties and dizziness," says Nippoda.
Epinephrine's major action is in its role as a hormone. Epinephrine is released by your adrenal glands in response to stress. This reaction causes a number of changes in your body and is known as the fight-or-flight response.
Philippians 4:6
"Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God."
Meditation is one of the best ways to train your mind. It strengthens our ability to witness our thoughts, and is the first step in shifting the mental habits that cause us trouble. It also helps us to focus, gain clarity, and develop equanimity. The key is consistency.
Anxiety is treatable without medication using the right combination of lifestyle changes, therapies, and support. If a person is concerned about their anxiety, they should reach out to a mental health professional or doctor and not delay care.
Since the fight or flight response underlies many of the symptoms common with panic disorder, researchers have investigated ways of taming this response.