The Physiology Of Stress

Fight, Flight, Freeze or Manage

In prehistoric times, when we were cave-dwellers or lived in the wild, it was important to deal with the physical threats all around in our environment. For example, if a wounded hairy mammoth or sabre-toothed
tiger turned on us we needed to pursue the attack effectively, run flat out in the opposite direction, or hide behind a rock and remain motionless but ready for instant action if necessary. This automatic reaction may
still be life-saving: If there is a fire in the building we can jump a flight of stairs that we would not be able to manage at another time. In simple terms, when the brain registers that a demand is being made and that an
effort is needed, it triggers reactions in the body that include a release of various hormones.

Physiology of the Stress Response

It can be useful to know the exact nature of the stress response, as this can allay fears. When an individual perceives that they are in a threatening situation or that they are unable to cope, then messages are carried along neurons from the cerebral cortex and the limbic system to the hypothalamus (areas of the brain).
The anterior hypothalamus produces sympathetic arousal of the autonomic nervous system (ANS). The ANS controls the heart, lungs, stomach, blood vessels and glands. Due to its automatic action, we do not need to make any conscious effort to regulate our breathing or heart beat. The ANS consists of a sympathetic nervous system and a parasympathetic nervous system. Essentially, the parasympathetic nervous system conserves energy levels, and increases bodily secretions such as tears, gastric acids, mucus and saliva – which help to defend the body and aid digestion. The parasympathetic nervous system also aids relaxation. The sympathetic nervous system, however, prepares the body for action. In a stressful situation, it does the following:

• Increases strength of skeletal muscles
• Releases clotting agents into blood to decrease bleeding from wounds
• Heart beats faster to pump blood more quickly to relevant body parts
• Increases sugar and fat levels
• Reduces intestinal movement
• Relaxes the bladder (bladder and bowels may empty)
• Dilates the pupils
• Increases perspiration
• Senses become more alert to warn of danger
• Inhibits erection, vaginal lubrication by restricting blood flow
• Constricts most blood vessels but dilates those in heart, leg, arm muscles
• Increases rate of breathing to keep oxygen levels
• Dulls pain reactions to protect initially if there is physical harm
• The immune system is often affected

Consequences of Too Much Stress

Many illnesses have been show to be stress-related and research has shown that stressful times lower our resistance, making us more vulnerable to ill-health. Physical symptoms of stress include:

• Palpitations
• Breathlessness
• Headaches
• Skin trouble
• Increased sweating
• Indigestion
• Frequent colds
• Raised blood pressure
• Feeling too hot
• Over-sensitivity to noise or smell
• Muscle cramps or twitching
• Loss of libido
• Disturbed sleep