Stress is a Killer - The fight, flight or freeze response explained

We all experience stress on a daily basis, but can it actually be dangerous for our health? In today's fast-paced world, stress has become a silent killer, lurking in the shadows of our everyday lives. Whether it's looming deadlines at work, financial worries, or personal struggles, stress finds its way into every corner of our existence. But why does it affect us so profoundly, and what can we do to combat its destructive influence?

Stress, at its core, is our body's natural response to perceived threats or challenges. It's a primal instinct deeply ingrained in our biology, often referred to as the "fight, flight, or freeze" response. When faced with a stressful situation, our bodies release a surge of hormones, including adrenaline and cortisol, preparing us to confront the threat head-on, flee from it, or in some cases, freeze in place.

This response served our ancestors well in the face of physical danger, helping them survive encounters with predators or navigate treacherous environments. However, in the modern world, where most of our stressors are psychological rather than physical, this innate response can become more of a hindrance than a help. Our brain only knows one way to react to a threat, real or perceived, and it doesn’t matter whether that threat is a sabre-toothed tiger who has their eye on us for his lunch or too many emails in our inbox.

The Impact of Chronic Stress

While the fight, flight, or freeze response is designed to be a temporary state, prolonged exposure to stress can have serious consequences for our physical and mental well-being. Chronic stress has been linked to a host of health issues, including heart disease, high blood pressure, weakened immune function, anxiety, and depression. It can also impair cognitive function, making it difficult to focus, think clearly, and make sound decisions. It is also a key contributing factor in insomnia and poor sleep.

In short, stress doesn't just make us feel bad – it can quite literally make us sick. But the good news is that we're not powerless in the face of stress. By understanding how the stress response works and implementing strategies to counteract it, we can mitigate its harmful effects and reclaim control over our lives.

During a typical day we may encounter tens, if not hundreds, of mini-stressors that peak our cortisol and adrenalin levels – not being able to find your car keys, the kids bickering over breakfast, your boss calling an unexpected meeting, battling through the rain to do the school run or struggling to find a car parking space at the supermarket can all contribute. Each of these mini events ‘shake your coke bottle’ a little bit more, until you end up ‘fizzing over.’ You lose your temper with the kids, burst into tears when someone leaves the milk out of the fridge or lay awake at night unable to switch off and sleep.

Turning Off the Stress Response: The Power of Mindfulness

One highly effective way to turn off the stress response is through the practice of mindfulness. I am not necessarily talking about sitting cross-legged and meditating for hours here, but taking small moments throughout the day to calm your stress response back down so it doesn’t ‘fizz over’.

Here are some mindfulness techniques to help you combat stress and promote relaxation:

1. Deep Breathing:

When the kids start falling out, take slow, deep breaths, focusing on the sensation of air entering and leaving your body. Make the out breath slightly longer than the in breath for maximum stress-busting effect. This simple yet powerful technique can help activate the body's relaxation response, calming the mind and reducing stress levels.

2. Body Scan:

When you see the meeting invite from your boss come in - close your eyes and bring your attention to different parts of your body, starting from your toes and moving upward to the top of your head. Notice any areas of tension or discomfort, and consciously release the tension as you exhale. Then you can accept the invitation, knowing whatever the meeting is about can’t spoil your inner peace.

3. Mindful Movement:

After the stress of the supermarket, go along to a class that offers gentle forms of movement, such as yoga or tai chi, which emphasise awareness of the body and breath. These practices not only promote physical relaxation but also cultivate a sense of inner peace and tranquillity and help your body to ‘use up’ excess stress hormones in the bloodstream.

4. Grounding Exercises:

When a partner, colleague or other person you are dealing with annoys you - bring your awareness to your immediate surroundings, using your senses to anchor yourself in the present moment. Notice the sights, sounds, smells, and textures around you, allowing them to ground you in reality and shift your focus away from stressful thoughts of wanting to do them physical harm 😊.

You can find lots of simple guided mindfulness exercises to combat stress here.

A Calmer Life

We can’t always avoid stressful situations in daily life, but we can choose how we react to them. By choosing to protect our inner peace and not allow our over-active threat response to take over entirely we not only enjoy feeling calmer but protect our physical and emotional health and quite possibly even prolong our lives.

Make a commitment to reducing your own stress levels and protecting your health by joining my monthly online mindfulness club or booking a stress-busting Holistic treatment.