The Fight or Flight Response: When Anxiety is Your Friend

Since October 7th, anxieties have been understandably running high. As the situation becomes increasingly tense and uncertainty looms over us like a big dark cloud, our anxiety is ever-present. For example, you might;

Notice that any sort of wailing noise sounds like a siren
Hear rubbish being dumped in the garbage truck and experience it as a boom
Constantly look for safety zones
Vigilantly assess the faces of those around you in case they look dangerous
Refresh your news apps

Sound familiar? Almost everyone I see in my therapy practice has experienced some form of this and questioned whether it’s normal. The short answer is yes, and more than that, anxiety in these times is, in fact, your friend.

How? Well, anxiety actually exists to keep us safe. It gets a bad rap, and no one likes the feeling, but it is the product of an innate system that evolved within us to protect us from danger. This inbuilt system is called “the fight-or-flight response.”

What is the fight or flight response?

The fight-or-flight response is our body%27s natural reaction to perceived threats or danger. When facing a stressful or potentially dangerous situation, our brain sends signals to prepare our body to either confront the threat (fight) or escape from it (flight). This response is crucial for survival and helps us stay safe.

The fight or flight response works like this:

Threat perception: our senses detect something threatening around us. This could be anything from a loud noise to an actual physical threat.
Brain activation: The amygdala, the part of the brain that recognises and processes emotions, is activated. When the amygdala detects a potential threat, it sends messages to the hypothalamus, which is like the command center of the brain.
Release of stress hormones: The hypothalamus tells our body to release stress hormones, mostly adrenaline and cortisol. These hormones prepare the body for action by increasing heart rate, blood pressure, and breathing rate, all of which are needed if you want to move quickly (i.e., run away!)
Physiological changes: Adrenaline causes several changes in the body to help us deal with the threat. Blood flow is directed towards muscles, allowing for quick movements. Pupils dilate to improve vision, and sweating increases to regulate body temperature. Cortisol simultaneously continues to regulate the body during the stressful moment.
Activation of the "fight" or "flight" response: Depending on the situation and the person, the body will either prepare to confront the threat (fight) or escape from it (flight).

This sounds like a lengthy process, but it actually happens quickly, automatically, and instinctively. Think about the way we can wake up and run in the middle of the night when we hear a siren before we even realise we’re moving. So anxiety in and of itself is actually a good thing. If you’re being chased by a lion, you certainly want your fight or flight response to kick in and tell you to run! Anxiety becomes a problem when the system goes haywire and our threat perception is off.

When the system goes haywire

The very first step in the fight or flight system is threat perception. The whole functionality of the system depends on the accuracy of this first step. You don’t want to see a lion as a puppy dog…but you also don’t want to see a puppy dog as a lion. When anxiety is dysfunctional, it is because we are seeing lions in everyday things. The system has gone haywire, and we are responding to threats that are, in fact, not there. This may be happening as a result of previous experiences, long-held beliefs, or learned behaviours.

In the current situation, it is very normal that our threat perception walks a fine line, and it is difficult to know when we are actually in danger and when we are not. If you find your anxiety does not ever go down, that you are struggling to do your usual tasks or engage with your usual activities, or if it%27s causing you distress, then it may be time to reach out for support. Therapy can help you understand why your system has gone haywire and offer tools to modify your threat perception so that you are responsive to what is going on around you rather than what is going on inside of you. But if you are living with a low to moderate, understandable level of anxiety, one of the best things to remember is that this anxiety is your friend.

Anxiety is your friend

Although we usually work in therapy to try to reduce anxiety, in this unique situation, a functional level of anxiety is actually your friend. That is to say, the anxiety is not constant, pervasive, and debilitating, but rather, it is manageable and reasonable. Consider this: a manageable degree of anxiety actually enables us to function during wartime. It helps us find safety, prepare for danger (think of those water bottles sitting in your mamad), and remain alert.

So the next time you feel anxious about what has been or will be, try to tell yourself that your mind and body are doing exactly what they are supposed to be doing. Remind yourself that anxiety is there to help you, and then either make a plan for safety or list the ways in which you are already safe.

This reminder will likely ease the tension you feel when you notice yourself becoming anxious. That then puts you in a better mindset to actually engage with other activities or strategies that alleviate the anxiety or stress. These strategies may be socialising with friends and family, exercising, deep breathing, meditation, or anything else that has helped you in the past.

In times of high stress and uncertainty, feeling anxious is totally normal—it%27s our body%27s way of preparing to keep us safe via the ‘fight or flight’ system. Sure, anxiety isn%27t a feeling any of us would choose, but its role as a protective mechanism is crucial. Dysfunctional anxiety that misreads threats and causes long-lasting distress warrants support and intervention. But, on the flip side, a little bit of anxiety can be a good thing—it keeps us on our toes and ready to handle whatever comes our way. Embracing anxiety as a friend rather than a foe allows us to navigate challenges with resilience and keeps us alert and responsive to our surroundings. By understanding this and using some coping strategies, we can face tough times with more confidence and ease. So, in the current situation, let%27s allow this amazing instinct to do its thing. Let%27s prepare ourselves, keep ourselves safe, and continue to live our lives as proud Israelis.