You may have heard of the “fight or flight” response. This is an evolutionary mechanism that allows us to enter a state of survival even in the presence of physical or psychological threats. And while that response may be important, how to deal with stressEven when you’re not in immediate danger, you may have noticed your heart racing, your face flushed, and your alertness rising.
The truth is that the fight-or-flight response can occur at any time, even if the threats around us are only imaginary. cognition corner, told The Huffington Post that it is a group psychology practice. This usually happens to people who have experienced a traumatic event, whether they know it or not.
“I always like to use the analogy that the amygdala, the emotional center of the brain, is like a smoke detector in that it can’t distinguish between real and perceived danger,” Sanders said. . “Whether your food is burning or your house is burning, your smoke detector will work either way.”
flight or flight mode sympathetic nervous system, responds to stress triggers by increasing heart rate, blood pressure and concentration. In theory this is a good thing. It is intended to force you to act, either for temporary protection or to prepare for something bad. But sometimes it goes wrong. When exposed to stressful situations, the brain and body may perceive that: intense, repetitive, and prolongedtrapped in a state of fight or flight that can last for days, months, or even years.
“The nervous system collects data throughout life about how people, places and experiences have threatened in some way,” Sanders said. “So when you encounter an encounter that reminds you of a previous experience, your smoke detector or fight-or-flight response will be triggered, letting you know that you feel something dangerous about this encounter.”
Acute traumatic events such as accidents, natural disasters, school violence, war experiences, and the sudden loss of loved ones can trigger reactions in the body and mind. For example, if you are in a car accident, you may have flashbacks about the event even when you are not nearby, avoid getting in a car, and physical and mental fight-or-flight symptoms such as tremors and rapid thinking. You may experience vehicle. Chronic and persistent stressorsPrejudice, community violence, and economic insecurity can also put you in this state.
After being exposed to stress for a long time, you may not realize that you are under stress. A constant fight or flight situation Because the reaction is habitual. We asked the experts about the signs your mind and body aren’t returning to normal rest.
you are emotionally numb
When stress becomes chronic, it can overwhelm the body’s response systems and cause them to collapse, making everything feel paralyzed. the dullness of this feeling You may feel like you are on autopilot or disconnected from yourself and others.
maybe not be able to respond to emotionscan lead to forgetfulness, poor concentration, fatigue, feelings of hopelessness, shame, and self-destructive behavior.
“Chronic exposure, or exposure to repeated trauma and constant danger, puts a person into a chronically traumatized state. [and] Recovery is severely impaired. ” Dr. Priscilla Das-Brailsforda professor of psychiatry at Georgetown University told The Huffington Post. “The physical effects and injuries from traumatic experiences are constant reminders. [and] It can also interfere with recovery. “
Tired all the time but can’t rest
and A 2023 study conducted by the Sleep Foundationcited by 54% of participants. Stress and anxiety are the main reasons They had trouble sleeping or didn’t sleep at all.
Common symptoms of long-term stress Hypervigilance is keeping your mind and body in alert, survival mode to protect yourself. Sleep disturbances and muscle tension can be caused by biological changes. Other sleep problems include nightmares, waking up early, inability to fall asleep, and difficulty falling asleep.
“Chronic exposure to cortisol, the stress hormone in the body, can lead to a constant hyper-awareness of the environment triggered by the fight-or-flight response, which is inherently exhausting.” Mr Sanders said. “But this can also extend into periods of rest, and restful sleep requires a calm state of the nervous system.”
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have amnesia
After a long period of fighting or flight, release of stress hormones Brain regions involved in memory. To survive, the brain distances itself from traumatic events and stressful situations. This is an effect known as dissociation.
Dissociation can create discontinuities in a person’s thoughts, memories, emotions, actions, and identities. This can be the result of severe stress or trauma, in which the brain tries to protect itself by distorting its perception of time, space and identity.
Stress can cause functional and structural changes in the brain, so high levels of stress can cause functional and structural changes in the brain. cause memory loss.
“In this process, a coherent narrative of the traumatic event can be lost, but our brains are able to recall other narratives, such as smells, tastes, sounds, physical sensations, and/or visuals. We store information about that event in a way,” Sanders said.
repressed memory It happens when trauma is too heavy to be stored in conscious memory. However, elements of the event in our memory can be restored or triggered.
“Because coherent narratives are not usually stored and processed, we may find ourselves caused by seemingly unrelated things. — The smell of fragrances, the taste of certain drinks, the disgruntled look,” Sanders said.
Be reactive in situations where you would not normally react
Chronic stress can cause emotional dullness, but chronic fight-or-flight states can also cause emotional instability. After facing a stressful situation, It can be difficult to control your emotions Anger, sadness, embarrassment, etc.
For example, you may feel anxious after a traumatic event, but you may not be aware that your anxiety carries over to situations involving other stressors. Maybe even the slightest inconvenience can cause an outburst of anger. Feelings of anger are normal, but misplaced anger can indicate that you are already under chronic stress.
Emotions such as anger, anxiety, and fear trigger the fight-or-flight response, so your body reacts almost instantly to misidentified emotions.
Das-Brailsford notes that how a person deals with stressors after a traumatic experience depends on many factors, including intensity, chronicity, pre-existing disabilities and physical effects, personality, and cognitive style. said to be determined by
“There are many factors that shape the response, some people react externally and some people react internally,” says Das-Brailsford. “The more intense and prolonged the trauma, the greater its impact.”
Avoids or participates in situations that may cause stress
If you’re stuck in survival mode, you might try to stay away from situations that can cause stress, such as: person, place, situation It can prompt certain emotions and memories.
“It’s actually a survival response to avoid people, places, and experiences that remind you of past traumatic experiences,” Sanders says. “The nervous system uses avoidance to try to keep us safe.”
However, some people choose to surround themselves with similar stressors.
“It can also be the other way around,” Sanders said. “Sometimes we gravitate toward the situation being triggered as a subconscious way of trying to control and overcome similar traumas in the past.”
Whether it’s avoiding stressful situations or participating in stressful situations, trying to establish control and keeping away memories that remind you of previous experiences are both ways to keep yourself in survival mode. .
How to calm the fight-or-flight response
While some stress can be good for your health, Contributes to resilience and cognitive benefits. However, this is only true for low to moderate stress.
Too much stress can send a message to your brain that the traumatic stressor is still present, and you can fall into a fight-or-flight state. But there are ways to forget the triggers that automatically respond to stress.Das Brailsford quote “Psychotherapy, pharmacotherapy, and coping skills such as relaxation, exercise, and social support.”
Letting go of chronic stress can be difficult. L.Paying attention to your body and making time to process your emotions are key to coping.
physical way Ensuring you take care of yourself includes exercising, eating regularly, and getting enough sleep. positive social support It can also help reduce stress and protect yourself from trauma.
Above all, it is important to recognize when help is needed. This means getting help. available resources.
