You’re likely familiar with the expression fight-or-flight. This phrase refers to a normal response to stress, wired in our brains and bodies for survival, designed to help us react to danger. But it’s possible to get stuck in this mode, particularly for those with post-traumatic stress disorder (PTSD).
Chronic activation of this survival mechanism can have negative consequences for our health including high blood pressure, clogged arteries, and brain changes that may contribute to anxiety, depression and addiction [1]. Read on to learn more about this important response and healthy ways to manage it.
What Is the Fight or Flight Response in PTSD?
Key characteristics of PTSD are heightened arousal and reactivity. Simply put, these are related to “fight or flight responses in the body. Examples include [B]:
- Being easily startled
- Feeling tense, on guard, or on edge
- Difficulty concentrating
- Trouble falling asleep or staying asleep
- Irritability or anger outbursts
- Engaging in risky, reckless, or destructive behavior
The fight-or-flight response is part of a complex mechanism in the body to regulate itself in the face of stressors or danger [1]. In response to a stressful situation, our senses send messages to the amygdala, an area in the brain that detects potential threats and initiates a series of changes.
The amygdala sends a signal to the hypothalamus, or command center, which activates the autonomic nervous system. The autonomic nervous system is divided into two components, the sympathetic nervous system, which functions like a “gas pedal” triggering the fight-or-flight response, and the parasympathetic nervous system, which acts like a “brake”, calming the body down when the threat has passed.
As the sympathetic nervous system is activated, it signals the adrenal glands to release adrenaline into the bloodstream. This causes the heart rate to increase, providing more blood flow to the muscles and vital organs. The senses grow sharper, and blood sugar and stored fat is released, supplying the body with energy.
The hypothalamus then activates the second part of the stress response system—the HPA axis—which releases the hormone cortisol to keep the “gas pedal” down until the danger passes. As the threat or stress passes, the parasympathetic nervous system takes over and dampens the stress response.
Many people experience difficulty “putting on the brakes”, or easing out of the fight or flight response. This leads to continued elevated adrenaline levels. The prolonged state of fight or flight can contribute to increased blood pressure and risk of heart attack and stroke. Additionally, persistently high cortisol levels increase fat storage, weight gain, and appetite. For those with PTSD, this chronic activation of the stress response keeps them on constant high alert, despite there being no immediate danger.
9 Ways to Lessen the Impact of the Fight-or-Flight Response
If you are struggling with chronic stress or PTSD, there are strategies to lessen the impact of the fight-or-flight response, lower anxiety, and calm your nervous system. It’s important to work with mental health professionals who can offer personalized approaches and ensure you’re using these techniques safely and effectively.
- Deep Breathing
Slow down your respiratory system with regular, slow, deep abdominal breaths. Try techniques like box breathing which involves inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding for 4 seconds.
- Regular Exercise
Regular exercise reduces sympathetic nervous system hyperactivity and lowers anxiety, which in turn improves stress resilience. Stretching, walking, jogging, yoga, Tai Chi, Qi-Gong, swimming, and dancing can all be helpful.
- Learn and Practice Mindfulness
Mindfulness meditation can be a very effective way to manage stress and anxiety. Direct your attention away from anxious thoughts and focus on the present moment.
- Try Progressive Muscle Relaxation
Alternately tense and release each main muscle group in your body beginning with your scalp and moving to your toes.
- Positive Visualization
Picturing yourself in a peaceful place can signal the calming impact of the parasympathetic nervous system.
- Do Something Creative
Activities such as drawing, painting, or cooking can help promote a state of flow, lowering stress and increasing pleasure.
- Engage in Self-care Activities
With activities you find calming and reassuring, such as doing hobbies, going for a nature walk, or listening to soothing music, you can activate your parasympathetic nervous system and regulate your stress response.
- Seek Social Support
Strong relationships with family and friends have been shown to lower cortisol levels, making it easier to manage the stress of PTSD.
- Seek Professional Treatment
Evidence-based treatments for PTSD such as Eye Movement Desensitization and Reprocessing (EMDR) and Trauma-focused Cognitive Behavioral Therapy (TF-CBT) are effective treatments for PTSD.
Trauma-Informed Therapies at Maple Mountain Mental Health and Wellness
Trauma can feel isolating and overwhelming, but healing is possible with the right support. Whether through therapy, medication, or holistic practices, recovery is within reach. Seeking help is a sign of strength, and you don’t have to navigate this journey alone.
Maple Mountain Mental Health & Wellness Center has a compassionate team of trauma-informed therapists who are here to provide comprehensive support.
We understand the complex nature of trauma and offer individualized treatment options. Healing starts with taking the first step. Reach out to our Admissions team today.
Sources
[1] Lewine H. 2024. Understanding the stress response. Harvard Health Publishing.
[2] National Institute of Mental Health. Post-Traumatic Stress Disorder
