Fight or Flight or Stress Appraisal.

Understanding Stress: Cannon’s Fight or Flight Response & Lazarus and Folkman’s Transactional Model

Stress is something we all experience in life, whether it's preparing for an important exam, managing family responsibilities, or facing a tough situation at work. But have you ever wondered what’s happening inside your body and mind when you feel stressed? Let's break down two famous theories that explain how we react to stress: Cannon’s Fight or Flight Response and Lazarus and Folkman’s Transactional Model of Stress and Coping.

We’ll follow two relatable characters, Meera and Rahul, to see how these theories play out in real life.

Cannon's Fight or Flight Response

Imagine Meera, a young woman living in Mumbai. One evening, as she's walking home from work, she hears a loud noise behind her. Her heart starts racing, her palms get sweaty, and she immediately feels a rush of energy. Should she fight or flee from the potential danger?

This immediate, automatic reaction is what American physiologist Walter Cannon called the Fight or Flight Response. It’s a survival mechanism that prepares your body to deal with a perceived threat.

What Happens to Meera's Body?

When Meera hears the noise, her brain sends a signal to her adrenal glands to release hormones like adrenaline and cortisol. These hormones increase her heart rate, pump more oxygen into her muscles, and get her ready to either confront the danger (fight) or run away (flight).

• Heart rate increases: More blood and oxygen are pumped to her muscles.
• Pupils dilate: She can see more clearly in low light.
• Breathing quickens: Her lungs take in more oxygen to fuel her muscles.
• Digestion slows down: Her body focuses all energy on survival, not on digesting her dinner!

Even if it turns out to be just a car backfiring, Meera’s body doesn’t know that at first—it’s prepared for action!

Lazarus and Folkman's Transactional Model of Stress and Coping

Now, let’s shift to Rahul, who lives in Delhi. Rahul is stressed because he has a major presentation coming up at work, and he’s feeling overwhelmed. This situation isn’t a sudden threat like Meera’s, but it’s still stressful.

This is where Lazarus and Folkman's Transactional Model comes in. Unlike the automatic "fight or flight" response, this model explains that stress depends on how you interpret the situation.

Step 1: Primary Appraisal

When Rahul first hears about the presentation, he asks himself, "Is this a threat, challenge, or something neutral?"

• If Rahul sees the presentation as a threat ("I might fail and embarrass myself"), he’ll feel stressed.
• If he sees it as a challenge ("This is tough, but I can do it"), he’ll feel motivated.

How Rahul appraises the situation will decide how stressed he feels.

Step 2: Secondary Appraisal

Next, Rahul asks, "What can I do about this?"

• If Rahul believes he has the skills and resources to handle the presentation (like knowing the material and preparing well), he’ll feel more in control.
• But if he feels unprepared or unsupported, his stress level might go up.

Step 3: Coping

After evaluating the situation, Rahul decides on a coping strategy. Lazarus and Folkman explained that we generally use two types of coping:

1. Problem-Focused Coping: Rahul decides to work late, rehearse his presentation, and ask a colleague for feedback. He’s tackling the stressor directly.
2. Emotion-Focused Coping: If Rahul feels anxious, he might take deep breaths, meditate, or call a friend to vent. These techniques help him manage the emotions around the stress.

Illustrating the Two Models: Meera and Rahul

• Meera is in a situation where her body reacts immediately—there’s no time to think. Her fight or flight response is activated to prepare her for sudden danger. She has no control over this response—it’s automatic.
• Rahul, on the other hand, is facing a different kind of stress—a work deadline. His response depends on how he perceives the situation and whether he feels equipped to handle it. The Transactional Model shows us that how we think about a problem greatly influences our stress levels.

How to Cope with Stress Like Rahul & Meera

Now that we understand how stress works, here are some tools to manage it:

1. For Immediate Stress (Fight or Flight)

• Deep Breathing: If you’re in a stressful situation like Meera’s, take slow, deep breaths. This helps calm your body and reduce the rush of adrenaline.
• Grounding Techniques: Focus on something around you, like the sound of traffic or the feel of the pavement. This helps bring your mind back to the present.

2. For Ongoing Stress (Transactional Model)

• Problem-Solving: Like Rahul, break down your stressor into smaller steps. Make a to-do list, prioritize tasks, and tackle the situation bit by bit.
• Reframe Your Thinking: Change how you view the situation. Instead of thinking, “I can’t do this,” tell yourself, “This is a challenge, and I’m capable.”
• Take Breaks: Use short relaxation techniques like deep breathing or a walk to manage emotional stress when it feels overwhelming.
• Seek Support: Talk to friends, family, or colleagues. Sometimes, sharing your stress with someone else can make it feel less daunting.

A Final Thought: Stress Isn’t Always Bad!

It’s important to remember that stress can sometimes be a good thing—it helps us perform under pressure, gives us energy, and makes us more resilient. The key is to understand how to manage it and recognize when it’s becoming harmful.

So, the next time you feel stressed like Meera or Rahul, think about whether you’re in fight-or-flight mode or if you need to take a step back and rethink the situation. With the right tools and mindset, you can handle stress like a pro!

Quick Activity: Stress Check-In

Before we wrap up, take a moment to reflect on a recent stressful situation you’ve faced:

1. What was the situation?
2. Did your body respond with a fight-or-flight reaction, or did you use problem-focused or emotion-focused coping?
3. How could you approach it differently next time?

You’ve Got This!

Stress is part of life, but understanding how your body and mind react can help you navigate it more easily. Remember Meera’s quick reactions and Rahul’s thoughtful approach—and don’t forget to breathe!