The fight or flight response

The fight or flight response is a natural response to stressors, but it can sometimes be a poor response to today’s daily stressors and result in poorer decision making and concentration – the very things that make you an effective individual.

Imagine you are walking home one night late from work, and you turn down a narrow lane. As you are walking down the narrow lane a shadow passes over you and frightens you.

When you perceive a threat, your body immobilizes resources to either fight the ‘stressor’ or to run away from the thing causing the stress.

The stress reaction of the body results in two messages being sent, one a quick message and another more slower message.

The quick message from the brain

In the fight or flight response, a quick message is sent to the amygdala. The amygdala responds by activating the sympathetic nervous system and inhibiting the parasympathetic nervous system. At the same time, hormones epinephrine and nor-epinephrine (adrenalin and nor-adrenalin) are released into the blood stream. These result in symptoms such as:

• increased in blood pressure,
• increased breathing and heart rate,
• reduced digestion,
• dilated pupils

The main purpose is that your body diverts resources away from bodily maintenance to high alert and preparedness for ‘fight or flight’.

While such a bodily response may be appropriate when about to be attacked by a grizzly bear, a tiger, or the knife wielding person in the lane; it is an inappropriate response to much of the stress we encounter in modern life.

The slow message from the brain

In the meantime, the slower message reaches the cerebral cortex, which appraises the situation. If the situation is considered non-dangerous - it was not a knife wielding attacker but the shadow of a streetlight - an 'all clear' signal is sent and the response is reduced.

If the situation is appraised as dangerous, a fear signal will be sent and the initial response will be increased.

Conclusion

There are few situations in working life, or in the performance domain, where such a response is optimal. Taking a final exam requires sitting in a chair, not running away from an enemy.

The focus on survival generally results in poorer decisions and concentration; the very things that help you to effectively be successful at work, sport and in your personal relationships.

In the short term it is important to manage the ‘fight or flight’ response. Physical relaxation techniques, imagery and self-talk will help you to change your response to potentially stressful situations. In the long-term, stress management helps to reduce fatigue and burnout, and promote wellness and health.