How Does the Fight-or-Flight Response Work?
When a threat is perceived, the body's sympathetic nervous system is activated, leading to the release of hormones including adrenaline (epinephrine) and cortisol. These hormones trigger a number of changes in the body to prepare it for action. For example, heart rate and breathing rate increase to boost blood flow to the muscles, the pupils dilate for better vision, and blood sugar levels rise to provide extra energy.
Fight-or-Flight and Anxiety
For individuals with anxiety disorders, the fight-or-flight response can be triggered too readily, causing them to feel threatened even in non-threatening situations.
This can lead to symptoms such as racing heart, shortness of breath, shaking, and a sense of impending doom. Understanding and learning to manage the fight-or-flight response can be a key aspect of managing anxiety disorders.
Managing the Fight-or-Flight Response
There are several strategies to help manage the fight-or-flight response and reduce anxiety symptoms. These include:
- Deep Breathing: Slow,deep breathing can help to calm the fight-or-flight response and lower anxiety.
- Progressive Muscle Relaxation: This technique involves tensing and then relaxing each muscle group in your body, promoting physical relaxation.
- Cognitive Behavioural Therapy (CBT): CBT is a type of psychotherapy that can help you understand and change thought patterns leading to unwanted reactions.
- Exercise: Regular physical activity can help reduce anxiety by boosting your mood and acting as a natural stress reliever.