How to Address the Fight-or-Flight Moment

As human beings, we are hardwired to experience stress. Whether the feeling is mental or physical, our bodies are trained to respond to stress in a unique way: fight-or-flight. This is a descriptive term for the automatic physiological reaction triggered during moments of stress. Your brain instinctively perceives the initial moment of stress as a threat and prepares your body to either defend itself or flee the situation, hence the name “fight-or-flight.”

The “fight-or-flight” response occurs in both physical and mental forms. For example, imagine you’re not an avid runner but decide to spontaneously run a 5K. Halfway through, you notice your legs are quickly tensing up. This reaction occurs because your leg muscles are responding to the stress of exercise. Your brain sends a message to your legs to “fight” by tensing up and becoming stiff as a way of protecting them from potential injury or pain.

Although the sensation of cramping muscles after a workout may be familiar, most of us automatically associate the word “stress” with mental fear or worry. Think about a time when you arrived at work and found a mountain of paperwork on your desk. Your mind automatically runs through your schedule for the day, the meetings you have to attend, the priorities on your plate, and how you can possibly find time to tackle the pile of paper. 

In this moment of contemplation, your brain recognizes the spiraling thoughts and notices that your heart rate has increased. Your “fight-or-flight” response kicks in, and you start to debate whether you should choose “flight” instead of “fight” and quit your job.

Physical Response to Stress

Now, it’s important to note that even though our bodies are naturally designed to respond to stress, they can only take so much. We all experience stressful episodes from time to time, but we need to pay close attention to the intensity, duration, and treatment of the stress we encounter. Luckily, there are stress management solutions that we, as human beings, can practice to limit the negative impact on us, no matter how stressful the situation may inherently be. If our stress management is not maintained properly, our bodies can be at an increased risk of several health concerns.

The Mayo Clinic describes the reaction to stress as the hypothalamus—a tiny region at the base of the brain—setting off an alarm system in the body. Through a combination of nerve and hormonal signals, the alarm prompts the adrenal glands to release a surge of hormones, including adrenaline and cortisol, which increase heart rate and elevate blood pressure. This complex natural alarm system also communicates with the brain regions that control mood, motivation, and fear while the body suppresses the digestive system, reproductive system, and growth processes. 

However, the body’s stress response system is usually self-limiting, and once the perceived threat passes, hormone levels return to normal—if you have your stress management under control. In short (and without all the fancy medical jargon), unaddressed stress or poor stress management can disrupt almost all of the body’s processes, putting you at increased risk for many health problems.

Stress Management

We will inevitably experience stress, but how we react to stressors is the key component of stress management. Sometimes genetics can take some part in how people naturally react to stress. Overreacting or underacting to a stressful event may be a response that stems from differences in the genes. 

For some individuals, past traumatic experiences can take control of a situation and significantly trigger the “fight-or-flight” response. People who have experienced neglect or abuse tend to have a heightened vulnerability to stress, as this vulnerability is rooted in their past traumas. While everyone in society experiences stress at some level, those who work in corrections arguably experience the highest level of stress possible. Being screamed at and threatened by inmates daily understandably takes a toll on an officer’s ability to manage stress.

Over time correctional officers learn to become comfortable in extremely uncomfortable situations, which allows long-term stress to become a part of their daily lives.

Mark Cowley

Director of Jail Operations

We’re all familiar with the generic suggestions for relieving stress, such as exercising, eating greens, getting enough sleep, scheduling check-ups with your doctor, avoiding alcohol, keeping a mindfulness journal, and the list goes on. These are all excellent ways to stay healthy and relieve stress, but when you experience a stressful event on shift, you can’t suddenly leave to go for a jog or take a nap. You need tools in real-time to help you relieve stress immediately, which can be difficult since most of your shift is jam-packed with work.

Luckily, there are a few tips correctional staff can use to address and manage stress while on duty, helping their bodies calm down. For example, when it’s one of those days where your facility feels like complete chaos, it’s important to find a couple of minutes to step aside and compose yourself. Instead of thinking, “I still have six hours left in this mess,” try thinking, “Just six more hours until I can be with my partner and kids again. Maybe I’ll take them to the park.”

Another quick and easy exercise is called Box Breathing. This technique is familiar to many individuals, from Olympic athletes to Navy SEALs, not to mention law enforcement officers. After finding a safe location to step away for a few minutes, Box Breathing can be easily and quickly completed through some simple breathing exercises. Breathe out slowly, releasing all the air from your lungs for four seconds. Hold for four seconds, then breathe back in slowly for four seconds. Hold again for four seconds. Repeat this three or four times.

While performing this pattern, you distract your mind and simultaneously calm your nervous system. It’s a win-win. Although Box Breathing and positive thinking are small exercises, they can make a world of difference in your mindset.

Even though our brains are hardwired to experience stress, we can change our way of thinking to find the positive in every situation. We can teach ourselves how to control our “fight-or-flight” response and take appropriate action. Stressful events are bound to happen, especially in corrections. How we react to these scenarios differentiates those who know how to effectively utilize stress management tools from those who don’t (yet).

Citations:

Mayo Clinic Staff. “Chronic stress put your health at risk.”
Mayo Clinic, Mayo Foundation for Medical Education and Research, 8 July, 2021, https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. Accessed 2 Dec. 2022.

Mayo Clinic Staff. “Stree symptoms: Effects on your body and behavior.”

Mayo Clinic, Mayo Foundation for Medical Education and Research, 24 March, 2021, https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987#:~:text=Indeed%2C%20stress%20symptoms%20can%20affect,heart%20disease%2C%20obesity%20and%20diabetes. Accessed 2 Dec. 2022.