Stress Response
Overview of the Stress Response
Being a first responder means that you will encounter stressful situations frequently. Understanding your body’s response to stressors can help you make sense of some of the unusual physical and emotional responses you may experience in difficult situations.
The stress response involves biological and psychological reactions that occur when a threat is perceived, such as in a physically dangerous situation. Our bodies are hard-wired to react instantly to get us ready to protect ourselves, either by fighting against the threat, or running away from the threat—you may have heard this stress response described as the “Fight or Flight” system. As Illustration A below shows, many parts of the body are controlled by two different branches of our nervous system. The Parasympathetic branch is active when things are going normally and we are generally safe. The main function of the Parasympathetic branch is “rest and digest” – it keeps our heart rate and breathing rate slower, to conserve energy, and activates our digestive system, in order to store up energy.
The Sympathetic branch works in the other direction: when a threat is perceived, it instantly activates the stress response, causing many physical and emotional changes to occur at once. Illustration B shows some of the numerous physical responses that occur when the stress response is activated. A part of the brain called the hypothalamus sends signals that affect multiple areas of the body. Another part of the brain, the amygdala, is also activated, and this causes us to feel intense fear or anger, or sometimes a combination of the two. The digestive system is immediately turned off, causing us to feel dry mouth (because salivary glands are switched off), butterflies in the stomach, and sometimes abdominal pain. Digestive system activity is switched off because the Sympathetic branch redirects blood flow away from the stomach to the large muscles—the legs and arms—so that we have plenty of blood in them to run or fight, or both. It also signals the liver to release stored glucose (blood sugar) into the blood stream, as fuel to cope with the emergency. Nerve signals to the adrenal gland cause it to pump adrenaline into the blood stream to increase the overall activation of the body. For many people this can cause physical trembling in the hands, legs, or entire body. It can affect the facial muscles as well, so that the voice may shake when speaking.
Although the overall purpose of the stress response is to preserve safety by helping us run away or fight off an attack, there are at least three ways that this reaction can cause problems for first responders.
Distraction
Because the stress response causes intense emotions and physical sensations, it can be distracting in ways that interfere with performing your job as trained. The stress response appears to actually reduce how much attention we have available to think and problem-solve, and part of the remaining attention may be used up noticing the strong emotions and physical sensations, so that there isn’t as much mental capacity left to think clearly and make effective decisions. Fortunately, this issue can become less of a problem with increased training and experience, as the emotions and sensations become more predictable, familiar, and less distracting.
Self-Blame
The biological changes in our bodies during threatening situations are out of our control; however, some people may feel embarrassed or ashamed about what happens under stress. For example, a first responder may view himself or herself as inadequate because of trembling hands or a quavering voice in a crisis. Others may believe that they “froze” under pressure because they could not think as clearly in the crisis situation. It can be helpful to remember that these are entirely natural, normal, and expected effects of the stress response, and that most people have very similar responses. In addition, experience, as well as additional training and rehearsal of procedures, can improve your ability to work effectively even when the stress response is activated.
Effects of Chronic Stress: Physical and Psychological
First responders are much more likely than most people to encounter high levels of stress and danger on a regular basis. As a result, they are at greater risk of experiencing some of the physical and psychological harm that can occur with chronic stress exposure. The stress response affects the cardiovascular system in ways that can increase the risk of high blood pressure, stroke, or heart attack. In addition, stomach pain and digestive problems can also develop, including conditions such as heartburn pain, acid reflux, or ulcers.
Psychologically, recurrent stress exposure can cause feelings of fatigue, demoralization, depression, or anxiety. These feelings are more likely to occur in those who see themselves as not being able to cope effectively with the stressors. In contrast, strengthening your mentally toughness (see the MENTAL TOUGHNESS article for more information) makes you less likely to be negatively affected by stressors, and developing your resilience (see the RESILIENCE DEVELOPMENT article for more information) helps you respond effectively following adversities, and to persist, rather than giving up, after setbacks.
Coping Effectively With the Stress Response
There are several useful strategies for coping effectively with the stress response. First, make sure that you feel adequately prepared and well-practiced in the different ways that you have been trained to respond to different situations in your first responder role. If you have the opportunity to role-play or otherwise rehearse the physical movements or verbal statements that you would make in the situation, do so often enough that you feel confident in your abilities. Being highly practiced will allow you to respond more efficiently and with less need to think through your actions when the real situation emerges.
Next, try to remember the kinds of physical sensations you may have had in previous high-stress situations. Recall the dry mouth, shaking hands, rapid breathing, or racing heart. Simply notice these sensations in your memory, and picture yourself having these sensations in a future situation. Picture yourself letting these sensations occur while you effectively carry out the actions you need to do. This practice allows you to combine your rehearsal of your first responder duties with your accepting observation of the physical feelings of the stress response. The more familiar and accepting you become of these sensations, the less distracted you will be by them in a high-stress situation.
Finally, taking some time to practice a relaxation exercise, either through guided muscle relaxation, or some form of mindful meditation, can help to reduce some of the physical and psychological effects that repeated stress can cause. Taking as little as 10 minutes each day to address the business of managing your stress can help to keep you focused, healthier, and more effective.
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