Many women come to CTWPS worried about their physical symptoms of anxiety and panic. It is often helpful for them to know that a completely natural physiological process called the “fight or flight” response, is responsible for their anxious and panicky feelings. Further, learning that there are specific strategies they can master via cognitive behavior therapy provides even more comfort to women seeking to manage these uncomfortable feelings and sensations.
What is the “fight or flight” response?
This involuntary, spontaneous process is activated when we are anxious or afraid. It is an evolutionary response that helped our ancestors mobilize into “fight” or “flight” mode if they were in harm’s way (e.g. a predator was stalking them in the jungle). The same is true in modern times: our internal “fight or flight” response is activated at times of danger. However, our body is not adept at differentiating between psychological threats and physical danger, and thus, we are sometimes thrust into full-blown “fight or flight” mode even when faced with simple stressors of daily life.
The reason for the uncomfortable and unwanted physiological sensations we experience, (which are interchangeably described as “hyperarousal” or an “acute stress response”), is because when this system is activated, blood rushes to our brain and our heart, which speeds up activity in those organs. Blood is then reallocated to our arms and legs, because in theory, they will need to help us either flee or fight. Simultaneously, a powerful adrenaline and cortisol rush courses through our bloodstream. It can take several hours for the effects of the adrenaline and cortisol rush to wear off, eventually allowing the body to return to homeostasis. This fact is why you don’t always feel immediately calmer or relieved after a fight with a spouse or an anxiety-ridden presentation; your body is still reeling from the effects of “fight or flight.”
What can I do to counteract the “fight or flight” response?
Cognitive behavior therapy (CBT) is very effective in addressing the thoughts and behaviors that oftentimes accompany the “fight or flight” response, and can exacerbate the negative symptoms. The essential ingredients of successful CBT treatment for anxiety and panic are outlined here:
1. CBT treatment focuses on self-care, to ensure that you are protecting your body from undue vulnerability to stress. For example, attending to your physical health through exercise, and ensuring adequate sleep and proper nutrition can be instrumental in staving off stress.
2. CBT helps you develop a keen awareness of the thoughts you experience when confronted with stress. When these thoughts are negative, pessimistic or distorted, they will likely trigger or exacerbate anxious feelings. For example, you may be stressed at work and think “This will never get better!” or “I cannot cope with this stress!” Neither thought is helpful nor likely true; yet you probably believe them. These beliefs contribute to your distress. Sometimes, such as in panic attacks, an individual may not even be aware of anxious or fearful thoughts, but their fight or flight system is still being activated and the beliefs about their sensations can be targeted in CBT, as discussed below.
3. CBT helps you address catastrophic thoughts about what your physical discomfort means during “fight or flight.” For example, people who experience panic tend to assume that the physical sensations they experience mean they are going to faint, have a heart attack, throw up, or even die. Thus, education about the “fight or flight” response is essential to decreasing these worries. Further, practicing strategies for cognitive reframing (for example, thinking, “My body is doing what it’s supposed to do right now.”), will allow you to tolerate the experience more easily.
4. CBT treatment may also involve relaxation exercises, such as deep breathing. Research has shown that three minutes of deep breathing deactivates the “fight or flight” response. Adopting a regular deep breathing practice will also make it less likely that your “fight or flight” response will be unduly engaged in response to daily stressors.
If you are experiencing frequent physical or emotional discomfort in response to stress, anxiety or panic, we are happy to help you gain control over these symptoms. Please reach out to our clinicians at CTWPS for a consultation!