Understanding the Fight-or-Flight Stress Response
In a world where our we are constantly being bombarded with negative news, threats, and anxiety-inducing events, it is vital that we learn the important task of regulating our internal environment which is, the state of our nervous system.
Learning how to turn off the outside noise and tune into our own body’s responses can take some practice, but the simple steps in this article will guide you through all you need to know when it comes to navigating the fight-or-flight nervous system response.
What is the Fight-or-Flight Nervous System Response?
The fight-or-flight response (otherwise known as the Sympathetic response) is a state of hyperarousal within the sympathetic circuit of the nervous system. When activated, your body mobilizes for defensive behaviors: stress hormones are released, heart rate increases, blood pressure rises, and the body's muscles are primed for action.
The Sympathetic State keeps your nervous system on "high alert." Although beneficial at times, if we are constantly under stress, our body learns to stay in this state, which leads to nervous system dysregulation and eventual burnout.
Becoming familiar with the signs of the Sympathetic State will help you to better understand and redirect your nervous system back to a state of regulation when it occurs.
SOURCE: NEUROFIT
Signs and Symptoms of the Sympathetic State
Signs you are in the Sympathetic State include:
Feeling restless or jittery
Feeling angry or irritable
Feeling tense, unable to relax
Racing or looping thoughts.
Heightened anxiety or fear
Shallow or rapid breathing
Increased blood pressure
Increased heart rate
Digestive issues
Suppressed appetite
The Sympathetic State is a state where you will feel incredibly anxious, leaning toward overwhelm. You may find yourself avoiding social engagements, frequently procrastinating, or struggling to focus or make decisions. In times like these, your nervous system will benefit most from a Stillness practice such as meditation, mindful exercise such as yoga or walking in nature, or conscious breathing.
In Stillness, your nervous system will begin to relax, your mind and body can slow down, grounding you into the present moment, giving way for more clarity. Stillness brings greater trust in yourself, particularly your ability to assess and adjust to the environment around you.
Building Resilience to the Fight-or-Flight Response
Over time, it is possible to build greater resiliency to the fight-or-flight response. In being mindful of your habits, social interactions, and routines you can begin creating an internal environment of peace, calm, and wellness. Starting with some simple, embodied actions every day will go a long way.
Daily Actions to Help You Transition Out of the Sympathetic State:
Channel excess energy into a playful activity
2-3 minutes of a somatic balance exercise such as tree shaking, body tapping, or the bear hug (see the NEUROFIT app for full examples)
Calm your nervous system through deep, intentional breathing
Scan your body and intentionally tense, hold, and release each muscle group
Redirect your mind through a guided meditation or visualization exercise
Get outside and connect with nature
Set healthy boundaries personally and professionally
Journal through any anxious or irrational thoughts and beliefs
Eat a balanced diet and drink plenty of water
As we mentioned, it can be a challenge to navigate the fight-or-flight response in today’s world and many of us have been operating from chronic stress and anxiety for months, even years. Deciding to optimize your nervous system health takes commitment and some time and patience, but the benefits are far to great to ignore.
GET STARTED WITH NEUROFIT
To start your 6-week nervous system protocol toward greater health and well-being, download the NEUROFIT app today.
