STRESS RESPONSES & MOVING FORWARD

Stress is an inevitable part of life, and it can be caused by various factors such as work pressure, family problems, health issues, financial struggles, and so on. When we experience stress, our body and mind respond to it in various ways, known as stress responses. Understanding these responses and learning how to work through them effectively is crucial for maintaining good mental health.

The three primary stress responses are the fight or flight response, the freeze response, and the tend-and-befriend response. Each of these responses has its unique features and can be worked through effectively with specific techniques.

Fight or Flight Response

The fight or flight response is a natural physiological response to stress that prepares our body to either confront the stressor or run away from it. When we experience stress, our body releases stress hormones such as adrenaline and cortisol, which increase our heart rate, blood pressure, and breathing rate. This response can help us to be more alert and focused in the face of a stressful situation.

However, the fight or flight response can also be detrimental to our mental and physical health if it is prolonged or chronic. Symptoms of the fight or flight response may include anxiety, irritability, panic attacks, and insomnia.

To work through the fight or flight response effectively, you can try techniques such as deep breathing, mindfulness, and exercise. Deep breathing can help to calm your nervous system and reduce your heart rate and blood pressure. Mindfulness can help you to focus on the present moment and accept your feelings without judgment. Exercise can help to release tension and improve your mood.

Freeze Response

The freeze response is a common stress response that occurs when we feel overwhelmed and unable to cope with a stressful situation. In this response, our body shuts down, and we feel numb, disconnected, and unable to move or act. This response can be helpful in situations where we need to play dead to avoid danger. However, in everyday life, the freeze response can lead to feelings of helplessness, hopelessness, and depression.

To work through the freeze response effectively, you can try techniques such as self-compassion, self-care, and social support. Self-compassion can help you to be kind and understanding towards yourself and your feelings. Self-care can help you to prioritize your needs and take care of your physical and emotional health. Social support can help you to connect with others who can provide empathy, validation, and practical help.

Fawn Response

There is a new stress response that has been identified by researchers called the "fawn" response. This response occurs when a person feels threatened or stressed, but instead of fighting, fleeing, or freezing, they try to appease or please the person or situation causing the stress. This response is often seen in individuals who have experienced trauma and have learned to adapt by prioritizing the needs and feelings of others over their own.

To work through the fawn response effectively, it's important to understand why it occurs and to learn techniques that can help shift the focus to self-care and self-compassion.

One effective technique to work through the fawn response is to practice assertiveness. Assertiveness is the ability to express your thoughts, feelings, and needs in a clear, respectful, and direct manner. This can be challenging for individuals who are used to prioritizing the needs of others, but it's an essential skill for setting boundaries and taking care of oneself. To practice assertiveness, start by identifying your needs and feelings in a particular situation, then communicate them clearly and respectfully to the other person.

Another helpful technique is to practice self-compassion. Self-compassion is the practice of treating oneself with kindness, understanding, and non-judgment. This involves acknowledging and accepting one's feelings and needs, and being kind and supportive towards oneself. To practice self-compassion, start by being aware of your self-talk and noticing when you are being self-critical or judgmental. Replace negative self-talk with kind and supportive statements, and treat yourself with the same kindness and understanding you would offer to a friend.

It's also important to prioritize self-care when experiencing the fawn response. This can include engaging in activities that bring joy, practicing relaxation techniques, getting enough sleep and exercise, and seeking professional help if needed. Taking care of oneself can help to build resilience and decrease feelings of stress and anxiety.

Understanding stress responses and learning how to work through them effectively is essential for maintaining good mental health. By practicing techniques such as deep breathing, mindfulness, self-compassion, self-care, social support, positive relationships, and nurturing activities, you can manage your stress responses and build resilience to stress. Remember to prioritize your mental and physical health, seek help when needed, and be kind and compassionate towards yourself and others.