Autonomic Nervous System
This is the part of your nervous system that connects your brain to most of your internal organs.
Autonomic Nervous System
This system activates body processes that help you in times of need, especially times of stress or danger. This system is responsible for your body’s “fight-or-flight” response.
Sympathetic Nervous System
We respond to threats aggressively when the body activates the this response. This reaction is often a last resort, as our autonomic response system believes we cannot overcome the adversary.
Signs and symptoms of a fight response include:
Fight
What is Deep Breathing?
During periods of anxiety, the body triggers a stress response symptoms. By purposefully taking slow, deep breaths can provide both immediate and long-term relief from stress and anxiety.
Deep breathing is the key to relaxation. Be sure to not breathe too fast though, or you might feel dizzy.
Steps for deep breathing (repeat 3 times):
It is a nice, sunny day and you are taking a walk in the park. Suddenly, an angry bear appears in your path!
What stress response is this?
Flight!
This is believing you can defeat the danger by running away. In some cases, running away is the best decision.
What parts of the body does the Autonomic Nervous System control?
The autonomic nervous system controls internal body processes such as the following:
Blood pressure
Heart and breathing rates
Body temperature
Digestion
Metabolism
The balance of water and electrolytes (such as sodium and calcium)
The production of body fluids (saliva, sweat, and tears)
Urination
Defecation
Sexual response
This part of your autonomic nervous system does the opposite of your sympathetic nervous system. This system is responsible for the “rest-and-digest” body processes.
Parasympathetic Nervous System
This response occurs when the brain thinks we can avoid a threat by running away. For example, you may instinctively duck or move aside if someone kicks a soccer ball at you. The body responds by increasing your heart rate to prepare you to flee the situation.
Signs and symptoms of a flight response include:
Flight
What is Progressive Muscle Relaxation (PMR)?
PMR is an exercise that reduces stress and anxiety in our body by having you slowly tense and then relax each muscle. This exercise can provide an immediate feeling of relaxation, when practiced frequently. You will become more aware of when you are experiencing tension and you will have the skill to help you relax.
We divide the body into eight muscle groups. You will tense and relax each group twice, as follows:
Steps for tightening and relaxing your muscles (repeat 2 times):
Muscle groups:
You're outside playing with your beloved pet when out of nowhere it gets attacked by another animal.
What stress response is this?
Fight!
When you feel in danger and believe you can overpower the threat, you are in fight mode. Your brain sends signals throughout your body to rapidly prepare for the physical demands of fighting.
What are the two major parts of the Autonomic Nervous System?
Sympathetic and Parasympathetic
"Fight or Flight" response
Your “fight or flight” response is an automatic physical reaction that happens in your body when you feel scared or think you are in danger.
• Heart beats faster
• Digestion slows
• Pupils get bigger
• Breathing gets faster
This response (tonic immobility) is when we become rigid, alert, and on guard in situations without a feasible escape route. During this response, we involuntarily become immobile and feel frozen. Our minds and bodies work to conserve resources until we see a possible moment of escape. Research shows individuals with higher levels of anxiety-related traits are more likely to experience immobility when perceiving a threat.
Signs and symptoms of a freeze response include:
Freeze
What is a Grounding Technique?
Grounding techniques help control these symptoms by turning attention away from thoughts, memories, or worries, and refocusing on the present moment.
5-4-3-2-1
What are 5 things you can see?
What are 4 things you can feel?
What are 3 things you can hear?
What are 2 things you can smell?
What is 1 thing you can taste?
You're home alone at night and hear a noise outside your room.
What stress response might you have?
Freeze!
Feeling stuck in a certain part of the body, feeling cold or numb, physical stiffness or heaviness of limbs, decreased heart-rate, restricted breathing or holding of the breath, a sense of dread or foreboding.
Why should I learned Relaxation Exercises?
Sometimes our “fight or flight” nervous system takes over even when it is not needed. Things in our environment can cause us to be scared or anxious. When this happens, our body may give us the message that we are in danger when we really are not. We can learn to change our body’s response back to “rest and digest” through relaxation exercises.
"Rest and Digest" response
Your “rest and digest” response is an automatic physical reaction that happens in your body when you feel safe and calm.
• Heart beats slower
• Digestion is normal
• Pupils get smaller
• Breathing is slower and deeper
This response (appeasement) is when a person responds by attempting to pacify a threat. For example, a person may give into the emotions or wants of the aggressor despite their feelings toward them. This response can occur in abusive relationships (i.e., between a child and their caregiver or a female and their partner), coercive situations, or after sexual assault.
Signs and symptoms of a fawn response include:
Fawn
What are immediate sensory distractions?
-listening to music
-talking with a support person
-drawing/art/crafts
-eating sour or spicy candy/food
-taking a walk
-cold shower
You over hear your best friends fighting and they each come talk to you about it.
What stress response might you have?
Fawn!
Fawning refers to consistently abandoning your own needs to serve others to avoid conflict, criticism, or disapproval. Fawning is also called the “please and appease” response