The basics of fear and fight or flight

Fear is an important reaction. It is useful for when we need our body to act quickly to avoid a threat. As hunter-gatherers we were in need of this response for survival. However, in modern day fight or flight can often be stimulated by instances where there are no real dangers. Its effects can at times feel overwhelming, unhelpful and draining.

When preparing for fight or flight, the body will pump blood to specific areas. The heart rate will speed up. More oxygen will be supplied to the muscles; meaning breathing is likely to become faster and shallower. You may feel dizzy, hot, have a dry mouth and dilated pupils.

Generally there will be a trigger starting this reaction. Perhaps it’s something you often fear, or maybe it’s something new. It could be a thought or belief, making a worst-case scenario and catastrophizing something. In these moments, try and ask yourself; ‘Is there fact to back up what I believe?’ or ‘Is this fact or opinion?’ If it is a fact you will have clear evidence to support it. If it’s a belief or opinion, try and think of it as just that. Notice that it is just a thought, with no fact behind it.

Remembering that these occurrences are as temporary as a passing wave can be helpful. They will not last. Each time they come and go, ask yourself those questions and address your facts or opinions.

A great way to break the fight or flight cycle is exercise, because it allows the body to use the energy it was going to use to react to the situation. Even if it’s ten star jumps or a short run down the street and back, it’s a positive way to release that build up. By noticing the thoughts we were having before the fight or flight response was triggered, we can in time become more aware of when it may be sparked again. This will allow us to remind ourselves that ‘it is just a thought’.

It can be difficult and tiring when fear jumps in, so take some time to do something you enjoy. And as always, remember to breathe.