How to cope with the fight or flight response in stressful situations...

1. Fight or Flight

2. What is the Fight or
Flight Response?
In prehistoric days the Fight or Flight response
Was a natural response which protected
people from physical dangers.

3. For example, if a lone caveman found himself
in a nasty predicament with a bear, his survival
mode would kick in... Fight or Flight.

5. Nowadays, we are presented with more
psychological dangers, such as stress in the
work place.

6. This type of stress still triggers the Fight or
Flight response which releases the stress
hormones, cortisol and adrenaline into the
body.

8. This is what prepares the body for action
against danger (fighting bears!).

9. However, it is not necessary for psychological
stress and can cause more harm than good.

10. How to cope with the Fight
or Flight Response in
Stressful Situations

11. Bears are not a daily worry for the average
person today, but the Fight or Flight response
can be.

12. Here are several tips to follow in order to deal
with this response in stressful situations.

14. If you are in the middle of a
stressful situation and can
feel yourself getting worked
up, close your eyes and take
several deep breaths.

15. This will stop you from
charging straight in and
getting even more worked up.

17. If you have already passed the point of no
return, collect your thoughts and ask to be
excused for a couple of minutes. Remove
yourself from the situation and where possible,
try and do some exercise.

18. Whether that is running up and down the stairs
a couple of times or doing ten star jumps...

19. Increasing your heart rate will help to work off
the Fight or Flight chemicals in your body,
ultimately calming you down.

21. If you’re having a stressful day at work, try a
relaxation technique.

22. Take a few deep breaths and relax all of the
muscles in your body.

23. Tighten each muscle group in turn, start with
your toes and move your way up to your face,
relaxing each muscle group after a few
seconds.

25. Leg Raises
Whilst seated, straighten your legs and raise
them up, holding them in place for 10 seconds.
Repeat this 15 times or until you feel tired.

26. Calf Raises
When standing for a long period of time, for
example waiting by the printer for some work,
Raise up on your tip toes, pause and lower back
down.

27. Arm Pull
Clasp your hands together by holding onto
your fingers and pull until you can feel this in
your biceps, hold for 10 seconds, release and
repeat.

29. Take a nice leisurely walk at lunch time or after
work.

30. For that time just forget about your work and
just listen to your feet falling on the floor and
listen to the rhythmic sound of your own
breathing.

31. By focusing on this you are switching your
brain off from the stressful tasks.

33. Prolonged periods of mental stress can lead to
physical pain such as; all over muscle ache,
tiredness, headaches or tension in the back,
neck and shoulders.

34. It might be time to treat yourself to a massage
or spa retreat.
This will relax your muscles and get rid of the
tension knots that have built up.

36. Exercise is the easiest way to
get rid of stress hormones.

37. Going for a run, a long walk or visiting the gym
regularly in the evening, just enough to build a
sweat is the best way to treat and prevent
stress.

38. Now that you know how to
deal with the Fight or Flight
response, use it to your
advantage and try to stay as
stress free as possible.

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