If you find yourself grappling with ongoing stress, pressure, or anxiety, you're likely familiar with the body's fight-or-flight response—a natural reaction to perceived threats that can significantly impact your well-being. In this article in my mini-series on managing anxiety, we'll explore six simple yet highly effective habits designed to help you manage stress and anxiety more effectively.
These practices not only promote calmness, but also lay the groundwork for a comprehensive approach to mental well-being.
Understanding the Fight, Flight, Freeze Response
Before delving into these habits, it's essential to grasp the intricacies of the fight, flight, freeze response. This automatic reaction, designed to keep us safe, is triggered not only by tangible threats but also by our thoughts and perceptions. Prolonged activation of this response, especially in the context of chronic stress, can lead to a dysregulation of the nervous system, impacting both mental and physical health.
The flight, fight, freeze response is controlled by a part of the brain called the amygdala. One of its roles is to process what’s going on around us (sensory input), determine whether it is pleasurable, bearable or a threat, then to initiate a response from our nervous system.
If the sensory input is deemed as a threat, the amygdala will trigger our sympathetic nervous system to initiate the fight, flight, or freeze response. This sets off a cascade of events: the release of stress hormones (including cortisol), increased heart rate, sweating, feeling ‘on edge’ or anxious, and emotional reactivity amongst other bodily processes. While this response is crucial for survival, prolonged activation can adversely affect how we think, our emotional well-being, and overall health.
So how do we keep our amygdala in check?
It’s important to understand that the amygdala does an important job and we are not looking to ‘switch it off’. The aim is to reframe what we perceive as a threat. That way, we can respond in a way that is in proportion to what is going on around us and get off that cortisol rollercoaster. The fight or flight response is helpful when we are approached by a hungry tiger, not so much when we are mid-presentation during an important work meeting.
The parasympathetic nervous system helps to restore balance by turning off the stress reaction, allowing you to return to a peaceful state again. The six practical habits coming up in this blog look to stimulate the parasympathetic nervous system, addressing the immediate impact of stress anxiety, and contribute towards your long-term wellbeing.
1 Box Breathing: Deep breathing serves as the foundation for calming the nervous system. Practicing box breathing—inhaling, holding, exhaling, and holding for equal counts—stimulates the parasympathetic nervous system, fostering a state of calmness and connectedness between mind and body.
How to do box breathing: Start by exhaling completely, then inhale slowly to a count of four, hold your breath for four counts, exhale slowly for four counts, and finally, hold your breath for another four counts. Repeat this cycle for several minutes, focusing on maintaining a steady rhythm and visualization. This technique helps regulate your breath, promoting a sense of calm and balance in stressful situations. Adjust the timing to suit your comfort level.
2 The 90-Second Rule: By employing the 90-second rule, you gain control over your responses to triggering situations. Paying attention to your thoughts and feelings for just 90 seconds and acknowledging them can interrupt the escalation of negative emotions, providing an opportunity for a more measured and intentional reaction.
Some clients find naming these feelings helpful when acknowledging them. One client called their anxiety Bob, and would mentally ask Bob what he was trying to tell her when he popped up. This allowed my client to step out of the anxious feeling and pay attention to the message being given to her so she could act rationally upon it.
It will take some practice, and I recommend using a timer for the 90 seconds (no guessing!). Committing to this will allow you to harness your power to choose how you want to be in the world, moment by moment. By taking control of your thoughts, you can have control over the way you respond.
3 Embrace Laughter and Smiles: Laughter and smiles act as powerful tools for well-being. Not only do they engage your body in a mini-workout, but they also release feel-good chemicals in the brain, counteracting stress-induced cortisol. Actively seek out moments that bring joy, documenting them to create a positive collection. Re-watch your favourite comedy or chat to your colleague with the hilarious one-liners.
4 Incorporate Relaxing Music Into Your Day: Utilise the calming effect of music to reduce stress and promote relaxation. By incorporating relaxing melodies into your daily routine, you can create a mental escape, stimulating pleasure and emotion centres in the brain. Carve out some time to listen to it as part of your relaxation routine or play it as you go about your daily tasks.
5 Prioritize Physical Activity: Regular physical activity not only enhances physical health but also significantly impacts mental well-being. Exercise triggers the release of serotonin and dopamine, promoting happiness and reducing the fight-or-flight response. Choose activities you enjoy to make exercise a joyful part of your routine rather than a chore.
How much is enough?
Anything that increases your heart rate for 15 minutes or more - so that could be a brisk walk around the block, a HIIT style work out or a yoga/pilates flow that challenges you. Do seek advice from a medical practitioner before commencing a program of increased physical exercise, particularly if you have any longstanding medical conditions.
6 Positive Visualisation (Mental Rehearsal): Harness the power of positive visualisation to break unhelpful thought patterns. Think of it as a mental rehearsal for your brain rather than just daydreaming, setting the expectation for yourself that things will go well and that you will succeed. Many successful athletes and public speakers use mental rehearsal to enhance their performance with great effect, imagining a precision kick/catch/run and the outcome of it.
How to do it: Start by finding a quiet and comfortable space where you can unwind. Once you're relaxed, begin to visualise a specific successful outcome of an upcoming situation or event. For example, you may be feeling anxious about giving a presentation at work. Imagine yourself confidently starting to speak, feeling calm, at ease, and breathing effortlessly. Visualise yourself in control, expressing your thoughts with clarity and confidence. Try playing out the scenarios in your mind, focusing on the messages or points you want to convey. Pay attention to the gestures you might use, the eye contact you'll make, and even imagine the questions you might receive. Encourage yourself by repeating positive affirmations that mean something to you, such as "I can do this, I am capable of this."
Notice how you stand confidently, using body language that shows you are knowledgeable and capable. This technique empowers you, shifting your focus from worrying about a negative outcome to embracing a positive and successful experience. Consistently practicing visualisation creates healthier patterns for your brain to match, replacing old negative ones when you encounter similar situations in real life.
Visualisation is a powerful tool that can enhance your confidence and mental preparation. By regularly engaging in this practice, you can create a positive mindset and increase your chances of success in various aspects of your life.
The Role of Hypnotherapy in Reducing the Fight or Flight Response
For those dealing with persistent stress and anxiety, professional support becomes invaluable. Hypnotherapy, with its gentle and calming approach, can significantly reduce the fight or flight response. Combining hypnosis with positive talking therapy allows for the identification and resolution of underlying causes, addressing stress, anxiety, and trauma.
Hypnotherapy is a powerful tool in calming anxiety. My clinical hypnotherapy practice in Manchester is solution focused—a tailored approach that taps into your inner resources and encourages practical solutions to challenges. This positive and proactive method improves self-esteem, promotes self-belief, a positive mindset, and empowers you to achieve positive changes and desired outcomes.
I use a bespoke combination of hypnosis and solution-focused talking therapy with you to meet your specific needs, this approach can reduce your feelings of anxiety, foster a sense of calm and well-being and promote a positive mindset to achieve long lasting change and success.
Bringing It All Together
While the six habits discussed provide a foundation for managing stress and anxiety, seeking professional support, such as solution-focused hypnotherapy, can offer deeper insights and effective tools for lasting change. By integrating these practices into your daily life and exploring how hypnotherapy can help you, you can embark on a transformative journey towards greater control, resilience, and wellbeing.
If you are ready to take control of your anxiety, do get in touch to arrange your free, no-obligation hypnotherapy consultation with me and find out how you can start feeling better quickly.