by Jo Rayl, LMT
Over the years, I have watched several people close to me struggle with anxiety and depression, including myself. I was watching a TV show on the Magnolia Network about a gym owner and the broad spectrum of clients going to the gym. One was a young lady who struggled with anxiety and sometimes couldn’t even leave her home. She was hoping that by paying for a gym membership, she would force herself to get out and exercise. Over the episode, they worked with her, and she struggled to make it to the gym. At one visit, they realized her resting heart rate was over 100. They suggested ice baths to help her body get out of fight-or-flight mode and into rest and recovery. It worked, and her heart rate dropped.
This episode made me wonder how many of us live in fight-or-flight mode without even realizing it. I have had many massage clients over the years who have spoken of the same types of issues this young lady had. I started to pay attention to what people are saying and doing.
In recent years, it has become increasingly apparent that American society is operating in a near-constant state of fight-or-flight. This survival mechanism, once reserved for immediate physical threats, now dominates our daily lives, creating a fertile ground for anxiety and depression. Understanding how this state of heightened alertness affects our mental health is crucial in addressing the growing mental health crisis.
The Origins of Fight-or-Flight
The fight-or-flight response, first described by physiologist Walter Cannon in the early 20th century, is a physiological reaction to perceived threats. It prepares the body to either confront or flee from danger. While this response was essential for our ancestors facing physical threats, it is less suited for modern stressors, which are often chronic and psychological.
Modern Stressors: An Endless Loop
Today, the triggers of this response are omnipresent and varied. The relentless pace of modern life, economic pressures, societal expectations, and the pervasive presence of social media all contribute to a continuous state of alert. The 24/7 news cycle, with its focus on sensationalism and crisis, keeps us perpetually on edge, reinforcing a sense of imminent danger.
Economic instability, job insecurity, and the pressure to succeed add layers of stress that were less pronounced in previous generations. The rise of the gig economy and the erosion of traditional career paths have left many feeling precarious and uncertain about their future. This economic anxiety is compounded by social pressures, where success is often measured by unrealistic standards set by curated social media profiles and celebrity culture.
Living in Fight-or-Flight Without Realizing It
One of the most concerning aspects of modern stress is that many people don't even realize they are living in a state of fight-or-flight. The constant barrage of stressors has become so normalized that heightened alertness feels like the new baseline. This chronic stress can be insidious, manifesting in subtle ways that people might dismiss as just part of daily life—trouble sleeping, frequent headaches, irritability, and a general sense of being overwhelmed.
After COVID-19, these symptoms of stress have become accepted as the "new normal." Sadly, people just accept that these symptoms are now considered a normal part of their day. In reality, these symptoms indicate that our vitality and resilience across mental, emotional, physical, chemical, biochemical, and spiritual domains are being depleted and should prompt us to take action to remove these stressors. Unfortunately, we're no longer being taught to do this; if anything, we're being taught to just get cozy and accept it.
When individuals are unaware of their stress levels, they are less likely to take steps to mitigate the effects. This unrecognized stress contributes to the gradual development and exacerbation of anxiety and depression, as the body and mind struggle to cope with the constant pressure.
The Impact on Mental Health
Living in a state of fight-or-flight has profound effects on mental health. When the body is constantly prepared for danger, it can lead to chronic stress, which in turn affects brain function and emotional regulation. The hormones released during stress, such as cortisol, can disrupt normal brain function, leading to anxiety and depression.
Cortisol Dominance and HPA Axis Dysfunction
Chronic cortisol dominance, a condition where the body produces high levels of the stress hormone cortisol over extended periods, can severely impact overall health. This state often leads to HPA (hypothalamic-pituitary-adrenal) axis dysfunction, disrupting the body's ability to regulate stress responses effectively. Long-term exposure to high levels of cortisol can disrupt many of the body's processes and increase the risk of health problems:
- Weight Gain: Cortisol can cause weight gain in the face, abdomen, and chest, as well as a fatty hump between the shoulders.
- Skin Changes: Cortisol can cause thin skin that bruises easily, heals slowly, and can develop ulcers.
- Immune System Dysfunction: Cortisol can inhibit the immune system, making peripheral organs vulnerable to damage and causing inflammation.
- Mental Health Issues: Cortisol can cause anxiety, depression, memory and concentration problems, and irritability.
- Digestive Issues: Cortisol can cause gastritis and other digestive problems.
- Cardiovascular Issues: Cortisol can increase blood pressure, atherosclerosis, and the risk of cardiovascular events.
- Diabetes: Cortisol can lead to high blood sugar, which can eventually develop into Type 2 diabetes.
- Bone Fragility: Cortisol can weaken bones and increase the risk of bone fragility.
Social Isolation and Its Consequences
The impact of this heightened state of alert extends beyond individual mental health. It affects social interactions and community cohesion. The constant stress and competition foster a sense of isolation and alienation, as people retreat into their personal bubbles, mistrustful of others. This social isolation can exacerbate feelings of anxiety and depression, creating a vicious cycle that is difficult to break.
Breaking the Cycle: The Role of Massage
Addressing this issue requires a multifaceted approach. On a societal level, there needs to be a shift towards valuing mental health and well-being as much as economic success. Policies that promote job security, work-life balance, and access to mental health services are essential.
One effective individual strategy to combat chronic stress is massage therapy. Massage can significantly reduce stress by promoting relaxation and reducing the levels of cortisol in the body. The physical touch and pressure applied during a massage stimulate the parasympathetic nervous system, which helps counteract the fight-or-flight response by inducing a state of calm.
Research has shown that regular massage can improve mood and reduce symptoms of anxiety and depression. The soothing effects of massage help release tension from muscles, promote better sleep, and enhance overall well-being. By incorporating massage into a self-care routine, individuals can better manage their stress levels and improve their mental health.
The Benefits of Cryotherapy
Another emerging therapy for managing chronic stress and its mental health impacts is cryotherapy. This treatment involves exposing the body to extremely cold temperatures for short periods.
Cryotherapy can stimulate the release of endorphins, which are natural mood lifters. This release helps reduce the perception of pain and can create a feeling of well-being. The targeted cold therapy also reduces inflammation and muscle tension, which can be physically and mentally relaxing.
Something as simple as a glass of cold water can make all the difference. "When families of patients used to come in and were worried about their loved one, I used to offer them ice-cold water. It really helped shift them into a calmer state," stated Stephanie Florin, a former Patient Access Representative at a Fort Wayne Emergency Department.
Studies have indicated that applied cryotherapy can help alleviate symptoms of anxiety and depression. By reducing inflammation and promoting the release of positive hormones, cryotherapy can help reset the body’s stress response. Incorporating cryotherapy into a wellness routine may provide another effective tool for managing the chronic stress that leads to anxiety and depression.
Additional Coping Mechanisms
In addition to massage and cryotherapy, mindfulness practices such as meditation and yoga can help manage the body's stress response. Building strong social networks and fostering supportive relationships can provide a buffer against the isolating effects of modern life.
The fight-or-flight response, while crucial for survival in the past, is ill-suited for the chronic, pervasive stressors of modern American society. This constant state of alertness is a significant factor in the rising rates of anxiety and depression. By recognizing the impact of this heightened state of stress and implementing strategies to address it, both at the societal and individual levels, we can begin to alleviate the mental health crisis and create a more balanced and resilient society. Incorporating therapeutic practices like massage and cryotherapy can be powerful steps toward reducing overwhelming stress and promoting mental well-being.