Fight, Flight or Flow.
Mark Hyland MA
Emergency Response Consultancy & Risk Services | Staff Training | Rescue Standby Service | Risk Assessments.
As a behavioural change coach and a consultant in rescue and response, I often come across situations where people have to make split-second decisions that can mean the difference between life and death. In such situations, our brains are wired to respond in one of two ways - fight or flight.
I am also going to look at the state of Flow and compare the different reactions in the brain and body.
Fight or flight is a response mechanism that has evolved over millions of years to help us survive in dangerous situations. When we perceive a threat, our amygdala, a small set of almond-shaped structures in the brain, activates the sympathetic nervous system. This triggers the release of adrenaline and cortisol, which prepare us for either fighting or running away. Our heart rate increases, our breathing becomes rapid, and our muscles tense up.
While this response mechanism is highly effective in dangerous situations, it can also lead to an amygdala hijack. An amygdala hijack is a term coined by Daniel Goleman in his book "Emotional Intelligence." It refers to a situation where the emotional response system in the brain takes over, leading to poor performance and emotionally driven decisions.
During an amygdala hijack, the rational part of the brain, the prefrontal cortex, is bypassed, and the emotional part of the brain takes over. This can lead to impulsive decisions and irrational behaviour. For example, in a rescue situation, a rescuer may become so emotionally overwhelmed by the danger and urgency of the situation that they make poor decisions that put themselves or others at risk.
On the other hand, when we are in a state of flow, all the brain centers act and combine to make us perform at peak performance. The state of flow is a term coined by psychologist Mihaly Csikszentmihalyi. It refers to a mental state where we are fully immersed in a task, feeling energized, focused, and in control.
In a state of flow, the prefrontal cortex, the amygdala, and other parts of the brain work together seamlessly. This leads to increased creativity, productivity, and performance. For example, in a rescue situation, a rescuer who is in a state of flow may be able to think quickly and creatively, coming up with innovative solutions to save lives.
Understanding the difference between fight or flight, amygdala hijack, and the state of flow is crucial for anyone involved in rescue and response situations. By recognising the signs of an amygdala hijack and learning how to enter a state of flow, rescuers can perform at their best, making quick and rational decisions that can save lives.
The fight or flight response is an automatic physiological response triggered by the amygdala, a small almond-shaped structure in the brain when it perceives a threat or danger. The response prepares the body to either fight or run away from the threat.
The requirements or the fight or flight response to occur include are:
Perception of threat: The body needs to perceive a threat or danger, either real or perceived, for the fight or flight response to be activated. This can include physical threats, such as an attack by a wild animal, or psychological threats, such as the fear of public speaking.
Activation of the sympathetic nervous system: When the amygdala perceives a threat, it activates the sympathetic nervous system, which triggers the release of adrenaline and cortisol. These hormones prepare the body for action by increasing heart rate, respiration, and blood pressure.
Inhibition of the parasympathetic nervous system: The parasympathetic nervous system, which is responsible for rest and digestion, is inhibited during the fight or flight response. This allows the body to divert resources to prepare for action.
Increased blood flow to muscles: The increased heart rate and blood pressure during the fight-or-flight response result in increased blood flow to the muscles, which prepares them for action.
Activation of the HPA axis: The hypothalamic-pituitary-adrenal (HPA) axis is also activated during the fight-or-flight response. This leads to the release of cortisol, which increases blood sugar levels and provides the body with additional energy.
The fight-or-flight response requires the perception of a threat, activation of the sympathetic nervous system, inhibition of the parasympathetic nervous system, increased blood flow to muscles, and activation of the HPA axis. These physiological changes prepare the body to either fight or run away from the perceived threat.
The state of flow, also known as being "in the zone," is a mental state of complete absorption and focus in an activity. This state is characterized by a sense of enjoyment, creativity, and productivity.
The requirements for the state of flow include:
Clear goals: In order to achieve a state of flow, you must have clear goals or objectives for the task at hand. This allows you to focus your attention on the task and avoid distractions.
Immediate feedback: Feedback is important in achieving a state of flow. You should be able to receive immediate feedback on your performance, allowing you to adjust and refine your actions.
The balance between skill and challenge: The activity or task you are performing should be challenging, but not so difficult that you become frustrated or anxious. It should also match your skill level so that you feel capable of performing the task.
Clear and focused attention: In order to achieve a state of flow, you must be able to focus your attention on the task at hand and avoid distractions.
Loss of self-consciousness: In a state of flow, you become completely absorbed in the task and lose your sense of self-consciousness. You are not concerned about how others perceive you or your performance.
Time distortion: During a state of flow, you may lose track of time and feel as if time is passing quickly or slowly.
Enjoyment: Finally, achieving a state of flow is associated with a sense of enjoyment and intrinsic motivation. You should find the activity or task enjoyable and rewarding in and of itself.
领英推è
The requirements for the state of flow include clear goals, immediate feedback, a balance between skill and challenge, clear and focused attention, loss of self-consciousness, time distortion, and enjoyment. Achieving a state of flow can lead to increased creativity, productivity, and overall well-being.
In an emergency situation, achieving a state of flow can be challenging due to the high levels of stress and pressure involved. However, it is possible to achieve a state of flow during emergency response activities with the following approaches:
Adequate training: It is important to have the necessary knowledge and skills related to the emergency response task at hand. This training should be practical and realistic, so that the responder is better equipped to handle the situation effectively.
Clear communication: Effective communication is essential during emergency response activities. Clear communication among team members can reduce confusion, and help responders to focus on their tasks more effectively.
Focus on the task at hand: In an emergency situation, it is important to focus on the immediate task rather than worrying about the overall outcome. This can be achieved through clear goals and objectives, and by breaking down larger tasks into smaller, manageable ones.
Flexibility: Emergency response activities can be unpredictable and dynamic. It is important to remain flexible and adapt to changing circumstances while maintaining focus on the task at hand.
Teamwork: Emergency response activities often require teamwork. Effective teamwork can help distribute the workload, and improve communication and coordination among responders.
Emotional regulation: In an emergency situation, it is common to experience a range of intense emotions. Responders who are able to regulate their emotions and remain calm under pressure are better able to focus on their tasks and make sound decisions.
In summary, achieving a state of flow during emergency response activities requires adequate training, clear communication, focus on the task at hand, flexibility, teamwork, and emotional regulation. These skills can help emergency responders perform at their best in a high-stress environment and contribute to the overall success of the response effort.
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