The ‘fight or flight response’ is our body’s primitive, automatic, hard-wired response that prepares the body to flee or stand and fight from real or perceived attack, harm or threat to our survival. Without our body’s ability to alter bodily functions when we are threatened, humans might not have survived the Saber tooth tiger days!

In our bodies, the stress reaction comprises chemicals like adrenaline and cortisol being released into our bloodstream for quick energy. Our respiratory rate increases, our digestive tract basically stops as the blood is redirected into our muscles and limbs for that quick get-away. Our pupils dilate, awareness is intensifies, impulses quicken and our sight sharpens. We’re ready.

This process is fine and dandy when our lives are threatened by, say, a bear chasing us in the woods, and this type of stress response is acute, meaning it comes on quickly and stops when the threat is gone. It’s instant and was meant to save our lives.

When it’s not acute, it’s chronic, meaning it goes on for days, months or longer, and our health suffers. This fundamental physiologic response forms the foundation of modern day stress medicine. Chronic stress robs the body of certain nutrients, including potassium, zinc, and B-complex vitamins and can put you at risk for heart disease, sleep disorders, obesity, diabetes, memory impairment, and anxiety and depression.

Many people reach for salty, sugary, and/or fatty snacks -comfort foods that temporarily make us feel better. Temporarily being the key word. Caffeine and/or alcohol are common choices for some. These are called ‘food stressors’ because they actually intensify stress inside the body, while ‘food supporters,’ including water, vegetables, fruit, and omega-3 rich oils from flaxseed and fish, can help the body fight stress.

By consuming foods that are less than nutritious during stressful times, you further deplete your stores of B vitamins, vitamin C, vitamin A, and magnesium, thereby increasing your stress level and upsetting your nervous system, tensing your muscles, and raising your blood pressure. It’s a dangerous cycle and one you can stop.

There are some things that can help us reduce the effects of stress in our lives:

• Remove labels of what you think you can or can’t do, tell yourself you can be and do anything you set out to do. Self-talk with positive intentions is powerful.

• Be aware of your thoughts and feelings: if you are aware, then you can change-if need be-and improve. Part of this is learning to express yourself in positive ways. Check in with your feelings and decide if they are appropriate for the circumstances.

• Pursuit of purpose: find what your passion is, what drives you and live that life. Sometimes we don’t find our purpose, it finds us. Be cognizant and open.

• Think positive thoughts: you’ll be healthier and happier as will those around you.

• Be of service: you feel good when you help others.

• Develop resilience. People with resilience are able to cope with stress in healthier ways. Sometimes that means just putting things in perspective and counting our blessings.

• Calm your mind and body. Relaxation methods, such as meditation, exercising, stretching or breathing deeply can help.

• Take care of yourself! To have good emotional health, it’s important to take care of your body by eating regular, healthy meals, getting enough sleep and exercising to relieve tension. Avoid overeating and don’t abuse drugs or alcohol.

Just looking at this photo is calming for me. What works for you?