© 2015 DR JENNIFER CUNNINGHAM

What is the fight or flight response?

© 2015 DR JENNIFER CUNNINGHAM

Relaxation response

When a person is in a normal, calm, relaxed state the body functions in a relaxed state (also known as the relaxation response or homeostasis).

© 2015 DR JENNIFER CUNNINGHAM

When the brain perceives a stimulus (eg awareness of danger), a message is sent from its sensory cortex through the hypothalamus to the brain stem.

This message route increases mental awareness - the person becomes more alert and attentive to their environment.

© 2015 DR JENNIFER CUNNINGHAM

© 2015 DR JENNIFER CUNNINGHAM

• Physiological reaction occurs before the person’s brain has time to consciously and intelligently assess the situation.

• The fight or flight reaction starts before the person is aware of exactly what the threat is or the level of danger it presents.

© 2015 DR JENNIFER CUNNINGHAM

• This stimulation is associated with physiological actions in the system through the release of adrenaline, cortisol (stress hormone) and norepinephrine from the adrenal glands.

• Once these hormones are released they facilitate immediate physical reactions associated with the preparation for violent muscular action…

To flee from or fight the perceived threat.

© 2015 DR JENNIFER CUNNINGHAM

Immediate physical reactions Heart rate speeds up Rapid, shallow breathing Stomach and upper-intestinal action digestion stops Body’s sphincters open or slam shut Constriction of blood vessels Liberation of nutrients for muscular action Blood vessels diluted for increased blood flow to muscles Inhibition of Lacrimal gland (tear production and salivation) Dilation of pupils Bladder relaxas and sometimes evacuation of colon Sexual function ceases Acceleration of instantaneous reflexes Blood pressure and pulse rate increase Adrenal secretions flush into the blood stream

© 2015 DR JENNIFER CUNNINGHAM

Once the perceived threat is gone, our systems are designed to return to homeostasis (normal function) via the relaxation response.

But in our times of chronic stress this often doesn’t happen and we remain in the fight or flight response for prolonged periods, causing damage to the body.

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Cortisol - stress hormone

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Diseases caused by prolonged stress response

Alcohol and drug dependencies Anorexia Anxiety and panic disorders Asthma, allergies, skin diseases Cancer Chronic fatigue syndrome Chronic pain Constipation, colitis, irritable bowel syndrome Depressed immune system, increased likelihood of colds/infections Depression and suicide Diabetes Difficulty maintaining sexual arousal, loss of libido Difficulty urinating, bladder infection, bladder disease

© 2015 DR JENNIFER CUNNINGHAM

Erectile dysfunction Fibromyalgia Headaches (and migraines) Heart disease / heart attack High blood pressure High cholesterol Hypertension Joint pain Multiple Sclerosis Muscle stiffness, backaches, neck pain Sleep disturbances Stroke Ulcers and digestive disorders

Diseases (cont)

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5 steps to better manage stress

1. Develop an understanding of how stress affects us physiologically and psychologically.

2. Learn to recognise the symptoms of stress in our bodies.

3. Understand what our personal stress triggers are.

4. Develop techniques to release stress (return to the relaxation response).

5. Learn how to avoid or minimise stress-causing situations.

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Returning to the relaxation response

The deep muscle relaxation exercise is an excellent instant relaxation routine but it’s much more than that!

It’s an important tool to train the brain To adopt new habits relating to stress and the body’s capacity for holding on to its effects.

© 2015 DR JENNIFER CUNNINGHAM

Deep muscle relaxation exercise

It helps to quiet and focus the mind in preparation for meditation.

It releases tension from the muscles. It regulates breathing. It releases the body from the effect of stress (fight or flight ‐ ‐

response). It’s a tool that can be used at any place

and time to instantly calm the mind and the body. It teaches our brains how to recognise and promptly address

stress symptoms in the body.

© 2015 DR JENNIFER CUNNINGHAM

Deep muscle relaxation exercise (Progressive relaxation)

In this technique you focus on slowly tensing and then relaxing each muscle group.

You become more aware of physical sensations.You can learn to distinguish between the feelings of a tensed

and relaxed muscle. This technique can interrupt the body's fight or flight

response and activate a normal relaxation response.