What to do if you have an overactive fight-or-flight response

Given the fast-paced world we live in, experiencing heightened levels of stress and anxiety is normal. However, for some, this stress response can go into overdrive, leading to an overactive fight-or-flight response that can be triggered by the smallest of stimuli. 

Imagine a rare work-free weekend, anticipated with excitement, turning into a constant vigil over your phone, each buzz jolting you with stress. Or a fun night out at a new restaurant filling you with an overwhelming need to escape and find a secluded space to manage the unease. These scenarios illustrate a common struggle: the fight-or-flight response reacting to everyday situations as if they were looming threats.

This heightened state of vigilance can make even routine activities feel daunting, transforming them into sources of anxiety. For those grappling with an overactive fight-or-flight response, understanding the forces behind this reaction and learning to manage it can be crucial in order to restore a sense of peace and balance in their lives.

But first things first, what is the fight-or-flight response? 

According to clinical psychologist, Mehezabin Dordi, the fight-or-flight response is a physiological reaction that occurs when your body perceives a certain threat or danger. Your brain, particularly the hypothalamus, activates the sympathetic nervous system, triggering the release of stress hormones like adrenaline and noradrenaline that prep your body for action, whether that means confronting the threat (fight) or fleeing from it (flight). And while certain situations conjure the fight-or-flight response, a consistent feeling of threat can have underlying causes and triggers.

Chronic stress

Chronic stress can have a significant impact on the body's fight-or-flight response. When one is exposed to stressors like financial problems, work-related stress, or relationship problems for a prolonged period, it can disrupt the body's ability to manage stress. This leads to a persistent activation of the sympathetic nervous system and the release of stress hormones such as cortisol. As a result, the body remains in a heightened state of arousal, making it more susceptible to anxiety and other negative health outcomes.

Past trauma

Individuals who have experienced physical, emotional, or psychological trauma in the past can be prone to hypervigilance. This means that they are on high alert all the time and expect potential threats every now and then. Anxiety disorders like generalised anxiety disorder (GAD), panic disorder, or post-traumatic stress disorder (PTSD) can also worsen feelings of fear and anxiety, perpetuating chronic activation of the fight-or-flight response. Moreover, high-pressure environments like competitive workplaces, demanding academic settings, or turbulent social circles can harbour a constant state of hyperarousal.

Chronic health conditions, pain, and illness, particularly when seen as threatening or beyond control, play a significant role in perpetuating stress and triggering the fight-or-flight response. Substance abuse, including alcohol, caffeine, nicotine, or illicit drugs, can potentially disrupt the body's stress response mechanisms, leading to chronic activation of fight-or-flight. Additionally, sleep disturbances, whether due to insufficient rest or poor-quality sleep, exacerbate the dysregulation of stress hormones, heightening vulnerability to chronic stress and hyperarousal.

Certain personality traits like perfectionism, neuroticism, or a tendency to catastrophise can also predispose individuals to experience chronic stress and maintain heightened vigilance. But don't worry, there are ways in which you can minimise or learn to cope with an overactive fight-or-flight response. Here's how. 

Distinguishing between fight-or-flight responses 

If you feel like you're in a fight-or-flight situation, start by assessing the level of threat by objectively evaluating the situation. Consider factors like physical danger and your ability to cope, and listen to your body for signs of activation, like increased heart rate or muscle tension, and challenge your irrational beliefs that add to exaggerated perceptions of danger. If you're still unsure, talk to a trusted individual, be it a friend or family member, or even a professional, to get their perspective on the situation. 

Practice mindfulness

Prioritising physical wellness 

Like mental wellness, physical wellness, too, plays a crucial role in managing stress. "Engaging in regular exercise, whether through simple activities like walking or yoga, stimulates the release of endorphins, which can uplift your mood, improve sleep quality, and promote relaxation," says Dordy. Remember that prolonged activation of the fight-or-flight response can have detrimental effects on both, your physical and mental health, increasing the risk of conditions such as cardiovascular disease, anxiety disorders, depression, and burnout. To effectively regulate the nervous system, prioritise self-care activities and establish consistent daily routines for sleep, exercise, meals, and relaxation. And remember to seek social support when necessary. 

Seek out professional resources

Finally, those struggling with chronic stress and an overactive fight-or-flight response can access various professional resources and support systems to help them cope and manage their symptoms effectively. 

Mental health professionals such as psychologists, psychiatrists, counsellors, or therapists can help identify the root cause of and aid in stress management, be it anxiety disorders or trauma-related issues. Once they identify the issue, they can offer various therapies like cognitive-behavioural therapy (CBT), mindfulness-based techniques, or eye movement desensitisation and reprocessing (EMDR) therapy. Additionally, joining support groups or peer-led programs for stress management, anxiety, or trauma survivors can help one gain validation, encouragement, and practical advice.

By accessing these professional resources and support systems, individuals can receive the help and guidance they need to address chronic stress, manage fight-or-flight activation, and promote overall well-being.

Inputs by Mehezabin Dordi, clinical psychologist, Sir H N Reliance Foundation Hospital, Mumbai

Lead image credits: Unsplash / Anthony Tran

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