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The 6 Types of Basic Emotions
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Key Takeaways
- People experience six core types of basic emotions that impact their thoughts, behaviors, and interactions.
- Emotions can combine in different ways to form more complex feelings beyond the basic six emotions.
- Understanding both basic and complex emotions helps explain how people react to different situations in everyday life.
During the 1970s, psychologist Paul Eckman identified six basic emotions that he suggested were universally experienced in all human cultures. The emotions he identified were happiness, sadness, disgust, fear, surprise, and anger. Such emotions can affect our choices, actions, and perceptions.
Verywell / JR Bee
Other Types of Emotions
The six basic emotions described by Eckman are just a portion of the many different types of emotions that people are capable of experiencing. Eckman’s theory suggests that these core emotions are universal throughout cultures all over the world.
However, other theories and new research continue to explore the many different types of emotions and how they are classified. Eckman later added a number of other emotions to his list but suggested that, unlike his original six emotions, not all of these could necessarily be encoded through facial expressions. Some of the emotions he later identified included:
- Amusement
- Contempt
- Contentment
- Embarrassment
- Excitement
- Guilt
- Pride in achievement
- Relief
- Satisfaction
- Shame
It is important to remember that no emotion is an island. Instead, the many emotions you experience are nuanced and complex, working together to create the rich and varied fabric of your emotional life.
How Basic Emotions Form Complex Feelings
Psychologist Robert Plutchik proposed a “wheel of emotions” that worked something like the color wheel. Emotions can be combined to form different feelings, much like colors can be mixed to create other shades.
According to this theory, the more basic emotions act something like building blocks. More complex, sometimes mixed emotions are blends of these more basic ones. For example, basic emotions such as joy and trust can be combined to create love.
A 2017 study suggests that there are far more basic emotions than previously believed. In the study published in Proceedings of National Academy of Sciences, researchers identified 27 different categories of emotion. Rather than being entirely distinct, however, the researchers found that people experience these emotions along a gradient.
What Human Emotion Are You? Take the Quiz and Find Out
Emotions are a critical component of our daily lives and can often define the human experience. Take this free quiz to help you determine which emotion drives the way you experience the world and express your feelings.
This emotion quiz was medically reviewed by Rachel Goldman, PhD, FTOS.
Other Theories of Emotion
As with many concepts in psychology, not all theorists agree on how to classify emotions or what the basic emotions actually are. While Eckman’s theory is one of the best-known, other theorists have proposed their own ideas about what emotions make up the core of the human experience.
For example, some researchers have suggested that there are only two or three basic emotions. Others have suggested that emotions exist in a hierarchy. Primary emotions such as love, joy, surprise, anger, and sadness can then be further broken down into secondary emotions. Love, for example, consists of secondary emotions, such as affection and longing.
These secondary emotions might then be broken down still further into what are known as tertiary emotions. The secondary emotion of affection includes tertiary emotions, such as liking, caring, compassion, and tenderness.
A more recent study suggests that there are at least 27 distinct emotions, all of which are highly interconnected. After analyzing the responses of more than 800 men to more than 2,000 video clips, researchers created an interactive map to demonstrate how these emotions are related to one another.
“We found that 27 distinct dimensions, not six, were necessary to account for the way hundreds of people reliably reported feeling in response to each video,” explained the senior researcher Dacher Keltner, faculty co-director of the Greater Good Science Center.
In other words, emotions are not states that occur in isolation. Instead, the study suggests that there are gradients of emotion and that these different feelings are deeply inter-related.
The researchers also suggest that better clarifying the nature of our emotions can help scientists, psychologists, and physicians learn more about how emotions underlie brain activity, behavior, and mood. By better understanding these states, he hopes researchers can develop improved treatments for psychiatric conditions.
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What Is a Cult? 10 Warning Signs
Key Takeaways
- Cults demand intense loyalty to a strict belief system or charismatic leader.
- People may join cults because they desire a sense of belonging, guidance, or purpose, even though there are high personal costs.
- Recognizing the signs of a cult and knowing where to get help can protect you or the people you care about.
A cult is a group that centers around a shared devotion to a person, belief, or ideology. These groups often require intense devotion and loyalty and use manipulation and control to enforce and maintain power. Recognizing the signs that make something a cult can help people better recognize when a group crosses the line.
Understanding What Makes Something a Cult
While cults are widely recognized, there isn’t a clear consensus on an exact definition of what constitutes a cult. Many definitions suggest that a cult is an organized group whose purpose is to dominate cult members through psychological manipulation and pressure strategies. Cults are usually headed by a powerful leader who isolates members from the rest of society.
Experts suggest that this coercive control distinguishes these groups, not their connection to specific faiths, religions, or belief systems.
Such groups demand excessive devotion from members. They utilize unethical and manipulative techniques to persuade and control members. Their primary goal is to advance the group leader’s agenda, even though such goals may harm individuals, families, and communities.
Some individuals who join cults remain lifelong members. Others break free and share how it felt to be brainwashed by a charismatic leader. However, some individuals leave a cult and report that their experience was positive.
Cult Warning Signs to Watch For
Sometimes individuals disagree about whether a group, such as a certain religious group, is actually a cult. Even researchers sometimes can’t agree on what constitutes a cult.
Most people can agree that cults have a leader. And the leader (or group of people who serve as leaders) is responsible for the rules that guide the members.
According to the Cult Education Institute, there are specific warning signs to look out for when considering whether a group might be a cult. Cults are characterized by:
- Absolute authoritarianism without accountability
- Zero tolerance for criticism or questions
- Lack of meaningful financial disclosure regarding the budget
- Unreasonable fears about the outside world that often involve evil conspiracies and persecutions
- A belief that former followers are always wrong for leaving and there is never a legitimate reason for anyone else to leave
- Abuse of members
- Records, books, articles, or programs documenting the abuses of the leader or group
- Followers feeling that they are never able to be “good enough”
- A belief that the leader is right at all times
- A belief that the leader is the exclusive means of knowing “truth” or giving validation
Cults are dangerous because they typically rely on deceptive and authoritarian practices to make members dependent on and obedient to the group. Cults often cut members off from other forms of social and financial support and pose both physical and psychological risks to members of the group.
Why People End Up Joining Cults
To those on the outside, it can be difficult to understand why anyone would join a cult. However, researchers have found several reasons why individuals may join.
- They don’t know they’re joining a cult: Most individuals don’t recognize that the group they’re joining is considered a cult. Individuals who are attracted to groups that are considered cults may have certain vulnerabilities that make them more likely to join, such as anxiety or substance abuse problems.
- They have unresolved insecurities: Another study found that many cult members experience attachment insecurity prior to joining a cult. Their insecurities may drive them toward a group that promises acceptance.
- They become isolated: Once people join a group, they’re usually distanced from outside influences. After being separated from the outside world, leaving the group becomes difficult. They often grow dependent on being in the group and develop suspicions of anyone outside the group.
- They believe they are persecuted: This is why some people suspect that cult members are “brainwashed.” And there is some science behind this idea, as members are often told they’re being persecuted by people outside the group.
- They are manipulated into joining: The other major theory about why individuals remain in cults is mostly sociological. Cult leaders often promise to reward members in some way. They may tell them they’ll move up the ranks within the cult or convince them that something really good is going to happen to their special group.
- They are subjected to psychological abuse: Some people believe those involved are more like “victims” rather than “members,” since they are often subjected to psychological manipulation tactics that lure them into making unhealthy decisions—including suicide in some cases.
- Leaving isn’t easy: Getting out of a cult can be quite difficult. Some members don’t have contact with the outside world, so it can be nearly impossible to get help. Others don’t have the financial resources to find a new place to go.
Why It’s Hard to Study Cults
Studying cults is difficult for a few different reasons. It’s nearly impossible to study active cult members due to their unwillingness to let others into their closed societies. Quite often, they are suspicious of outsiders.
Consequently, cults are usually examined from the perspective of former members. But sometimes, individuals are reluctant to talk about their experiences as cult members. For these reasons and others, it can even be tricky to agree on a solid definition of a cult, especially given many of the stereotypes presented in film, TV, and other media. Not all cults have to be high-profile groups that make headlines.
Examples of Well-Known Cults
Why people become cult leaders is also not well understood. Some experts suggest that most cult leaders tend to be psychopaths. They are often charismatic and use psychological tactics to gain power, social control, and allegiance from their followers.
There have been many cults that have made the news, quite often for their tragic endings.
Charles Manson
In the 1960s, Charles Manson assembled a group of young people and referred to them as his family. Manson expressed his ideas about an imminent race war, and he told his followers he wanted them to go on a killing spree.
One night in 1969, several followers murdered five people, including actress Sharon Tate. Manson was later convicted of first-degree murder.
Jim Jones
Jim Jones founded The People’s Temple in Indianapolis in 1955. He moved his followers to Eureka, California out of fear that a nuclear attack might strike Indiana. He later moved his followers to Guyana, to an area which became known as Jonestown.
An official went to investigate the group in 1978 after the government grew concerned that some members were being abused.
The group shot and killed the official. Jones then instructed his followers to drink Flavor Aid laced with cyanide. Over 900 people died, including Jones, who was found with a bullet wound to the head.
Heaven’s Gate
Heaven’s Gate was a group that started in the 1970s. It was known as a “UFO religious” cult. The tightly knit group required members to give up almost all of their possessions.
In March of 1997, 39 members put on matching dark clothes, ingested barbiturates, and placed plastic bags over their heads and killed themselves. This was one of the largest mass suicides in United States’ history.
David Koresh
David Koresh thought he could have conversations with God and he convinced his followers the world was ending. He and more than 100 people moved to a compound outside of Waco, Texas.
The FBI tried to arrest Koresh in 1993 because of violations of the law, such as advocating for underage girls to marry adult men. This led to a 51-day standoff. Ultimately, 75 people from the group died. Like Jim Jones, Koresh was found dead with a gunshot wound to the head.
How to Get Help Leaving a Cult
If you grew up in a cult or you recently got out of one, you may want to talk to a mental health professional about the complex feelings you may have. Whether you were exposed to traumatic events or you are confused about your identity, there are many reasons why talking to someone might help you.
Research suggests that leaving a cult can be difficult, leading to complex feelings. In one study, former cult members described experiencing a sense of chaos and confusion upon leaving. While in the cult, they reported feeling disconnected from themselves. Afterward, they had to try to reconnect with their feelings and values. Forming new bonds with friends and family outside the cult was an important part of this process, although this, too, could be challenging.
The good news is that former cult members report eventually seeing the world in a brighter and more hopeful way.
It can be scary if you think a friend or family member may be involved with a cult. Reach out for professional help to get some guidance on what you can do or how you can cope with your emotions. It’s going to take time, understanding, and a lot of patience to help extricate your loved one if they are in a dangerous situation.
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How to Cope With Not Wanting to Live or Die
Key Takeaways
- Feeling like you don’t want to live or die is often a sign of emotional distress rather than a wish to end your life.
- Such thoughts are often tied to feelings of hopelessness, powerlessness, mental health issues, or exhaustion.
- Reaching out for professional help, seeking social support, and taking small, caring steps can help you learn to cope with these thoughts.
Feeling like you don’t want to live, but also don’t want to die, can be a painful and confusing experience. Such thoughts are known as passive suicidal ideation and are a sign of emotional distress and need for support. Learning how to cope with not wanting to live or die is important and may involve therapy, safety planning, and support.
Information presented in this article may be triggering to some people. If you are having suicidal thoughts, contact the National Suicide Prevention Lifeline at 988 for support and assistance from a trained counselor. If you or a loved one are in immediate danger, call 911.
For more mental health resources, see our National Helpline Database.
What to Do If You Feel Like You Don’t Want to Live or Die
- Reach out for support right now: Talk to someone you trust or call a crisis hotline like 988 (the Suicide and Crisis Lifeline) in the U.S.
- Tell someone how you’re feeling: Sharing your thoughts with someone you trust can reduce feelings of isolation and help you to feel more understood.
- Focus on the immediate future: Break things down into small steps and focus on dealing with them.
- Stay safe: Remove or avoid anything that might pose a risk to your life or well-being.
- Avoid being alone if possible: Stay connected to friends or family, or consider reaching out to someone through text or online in a support group.
- Do something comforting: Spend time doing something soothing, whether it’s wrapping up in a warm blanket, listening to music, or going for a walk.
- Talk to a professional: Reach out to a counselor, therapist, or doctor who can help you work through these thoughts and find relief.
What It Means When You Don’t Want to Live or Die
If you’ve ever thought, “I don’t want to live like this, but I don’t want to die,” you’re not alone. Major life stressors, childhood trauma, or untreated depression are all reasons that someone might feel this way.
This can be considered suicidal ideation, which means thinking about taking your own life.
How Common Is It?
- An estimated 7.8% of people experience suicidal ideation in their lifetimes.
- Around 14% of those make attempts.
- For every 31 attempts, there is only one completed attempt.
Passive vs. Active Suicidal Ideation
Passive suicidal ideation means that you’ve thought about not living anymore, but you don’t have any active plan to die by suicide.
However, passive suicidal ideation can quickly turn active (i.e., having a plan, means, and intent).
It’s important to remember that feeling suicidal is a state that can change rapidly.
This means the feelings can also be reduced quickly, including through promising new interventions such as ketamine infusion therapy and transcranial magnetic stimulation (TMS).
Why You Might Feel This Way
Feeling like you don’t want to live but you don’t want to die means that something hurts. “It can convey emotional pain and a desire for change,” says Cubbage.
It might be caused by:
- Feeling emotionally numb or empty
- Feeling like a burden to others
- Chronic stress or exhaustion
- Grief or a major loss
- Depression or other mental health issues
- Isolation or lack of social support
- Unresolved trauma or painful memories
- Hopelessness about the future
It may signify that you feel like much is outside of your locus of control, and those feelings of powerlessness can also lead to the hopelessness that makes it feel pointless to live. Or perhaps you are feeling a bit of an existential crisis—wondering what the point of all this is. You might be wondering why the minutiae of your life matter and why you matter.
Grappling with these big life questions can be really hard and may feel incredibly isolating, making it easy for you to spiral and believe that nothing matters. However, existential questioning can also open up space for more meaning in your life as you think about what does matter to you.
How to Get Help
You may be feeling desperate right now, but there are a number of things you can do, such as therapy, reaching out to your social support network, and safety planning.
Therapy
If you are not already in some kind of mental health treatment, consider seeing a therapist who can help you work through these feelings and find out why it is that you feel like you can’t live like this.
They can also help you identify coping tools you can use to keep yourself safe and reduce these feelings.
Get Help Now
We’ve tried, tested, and written unbiased reviews of the best online therapy programs, including Brightside, which specifically offers help for people experiencing suicidal ideation. Find out which option is the best for you.
Safety Planning
“Safety planning is an evidence-based way to help prevent hospitalization and attempts,” says Cubbage.
In research with suicidal patients in the emergency room, safety planning was associated with the patients being less likely to exhibit future suicidal behavior and more likely to attend mental health treatment.
Some key things to include on a safety plan include a list of coping strategies that have worked for you and sources of support. Sources of support can be friends and family, as well as mental health professionals—either your therapist or a local mental health agency that you can contact.
Mental health professionals sometimes use a tool called the “Reasons for Living Inventory” to assess for suicidality, but you might also want to look at it on your own to begin to jog your memory of reasons you want to live. Or you can make a list on your own, and nothing is too small to include. If you want to live because you love your morning coffee, that counts!
Just as hopelessness can lead to feeling like you don’t want to live—but you don’t necessarily want to die—feelings of hope mean that there is a glimmer of light out there. In a study, those who identified more reasons for living were better able to access those reasons, even in periods of depression.
Seek Social Support
Depression or suicidal thoughts may lie to you and tell you you’re a burden—but they’re lying. Your loved ones care about you and want to help you—and social support is one of the leading protective factors against suicide.
Some benefits that social support provides:
- Tangible resources, such as providing the number for a hotline or counseling center
- Physically interrupting a suicide attempt
- Increased feelings of belongingness
- Increase in protective factors such as self-esteem
- Feedback from others
- Resources for problem-solving
- Exposure to positive events
Feeling like you belong because of social support increases self-esteem and reduces feelings of burdensomeness. A feeling of belonging may contribute to reduced suicidality.
Find Connection
Research shows that having some kind of religious practice reduces the risk of depression and suicide, due to feelings of meaning, purpose, and gratitude often felt in connection with religious involvement.
If you’re not religious but spiritual, the same concept still applies. Practicing your spirituality can help you find meaning in life.
How to Support Someone Who Feels This Way
If you’re a loved one worried about someone who has said they don’t want to live anymore but they don’t want to die either, we know this can be scary for you, too.
Janel Cubbage
Your natural instinct may be to remind them of the reasons they have for living or to tell them to think about their friends and family and how their death would affect them. Push those instincts to the side and listen to them. Hear them. Let them tell you what’s contributing to their emotional pain.
— Janel Cubbage
Of course, if someone is in imminent danger, contact emergency services or bring them to the nearest emergency department.
What This Means For You
We acknowledge how brave it is for you to realize that you don’t want to live like this anymore—and that you don’t want to die. A safety plan and a support network can help you through this crisis.
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What to Expect From Effexor Withdrawal
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Key Takeaways
- Symptoms of Effexor withdrawal begin within a day or two and usually get better within three weeks.
- Withdrawal symptoms can include confusion, changes in appetite, headaches, nausea, and sweating.
- You can prevent withdrawal by taking your medication as prescribed and talking to your doctor before changing your dose.
Effexor (venlafaxine) withdrawal symptoms typically appear within 24 to 48 hours and go away within three weeks, but can last several months. You might feel nauseated, dizzy, short-tempered, confused, restless, and/or distracted during this time.
Effexor withdrawal is a type of antidepressant discontinuation syndrome that can occur when people stop their medication too quickly. For this reason, healthcare providers usually taper the dose gradually, although withdrawal symptoms may still occur.
What Is the Timeline of Effexor Withdrawal?
Everyone’s experience is different, and the severity of symptoms can vary depending on a person’s dose and how long they’ve been taking their medication:
- Early symptoms (24 to 48 hours): The first symptoms of Effexor withdrawal may appear in the first 24 to 48 hours, including flu-like symptoms, anxiety, and agitation.
- Peak symptoms (days 3 to 7): Symptoms of withdrawal usually peak around the end of the first week, often including dizziness and nausea.
- Improvement phase (week 2): During the second week, symptoms often gradually lessen, but some may continue to linger
- Recovery period (week 3 and beyond): The physical symptoms will be mostly gone by the third week. However, psychological symptoms, such as mood swings and irritability, may persist for longer.
Not everyone experiences withdrawal when stopping Effexor. Research suggests that around 33% to 56% of people who take antidepressants experience withdrawal symptoms when they stop taking their medication.
What Does Withdrawal Feel Like?
When decreasing or stopping an antidepressant, a neurochemical change takes place in the brain. As the brain readjusts to the new environment, symptoms of withdrawal from Effexor may include:
- Agitation or irritability
- Anxiety
- Changes in appetite
- Confusion
- Dizziness
- Headaches
- Mood changes
- Nausea or vomiting
- Nightmares or other sleep issues
- Paresthesias (a prickling or tingling sensation)
- Sweating
‘Brain Zaps’
Some people report experiencing ‘brain shivers’ or ‘brain zaps‘ when they are late taking their prescribed dose of Effexor.
- People often describe these sensations as a very brief, repetitive, electric shock-like feeling that remains confined to the brain or head.
- Others report the sensation spreads out to other parts of the body.
- The sensation can be triggered by moving your eyes and is often accompanied by disorientation, tinnitus (ringing in the ears), vertigo, and/or lightheadedness.
These electric shock-like sensations can cause you to become alarmed or worried, and they may happen frequently enough to disrupt daily life or quality of life. However, no current evidence suggests brain shivers or brain zaps represent any danger.
How to Cope With Effexor Withdrawal Symptoms
Effexor withdrawal symptoms develop quickly, so if you miss a dose, take it as soon as you remember. If it is close to your next scheduled dose, simply skip your missed dose and stick to your schedule.
You can reduce your withdrawal symptoms by getting back on your prescribed dosing schedule as soon as possible.
If you are discontinuing Effexor, there are ways to make Effexor withdrawal more tolerable until the withdrawal symptoms go away. Here are a few steps to consider:
- Team up with your healthcare provider. They are your best ally when it comes to preventing and coping with symptoms of antidepressant withdrawal. Discuss the benefits and risks of stopping Effexor and work together to figure out how (and when) to slowly stop taking the drug.
- Ask about OTC medications. Consult your doctor about any over-the-counter medications that can help ease Effexor withdrawal, such as sleep aids, anti-nausea medications, and pain relievers.
- Consider psychotherapy. According to investigators at Harvard Medical School, engaging in psychotherapy while discontinuing an antidepressant can decrease your risk of having a depression relapse.
- Seek support. Consider asking a close friend or family member for support and let them know what to expect as you work with your physician to wean off the drug.
- Keep up with follow-ups. It’s important to keep in touch with your healthcare provider as you are weaning from the drug, as well as after you’ve stopped altogether. Depending on how you feel, you may need to book ongoing monthly check-ins until discontinuation symptoms have eased and there are no signs of relapse.
- Practice self-care. As you are going through withdrawal, it’s more important than ever to exercise, eat healthfully, get regular sleep, and practice stress management. These acts of self-care can help keep your mood stable as you taper off Effexor.
Important Warnings About Effexor Withdrawal
Some people may experience disorientation, which can be dangerous when driving or operating heavy machinery. And, although rare, stopping Effexor on your own can result in severe and frightening reactions.
If you or someone you love experiences any of the following symptoms, call 911 or seek medical help right away:
If you experience worsening anxiety or depression during withdrawal, and these symptoms last more than a month, it may mean you’re having a relapse and need ongoing mental health treatment. Talk to your care provider if you have any concerns.
How to Manage Effexor Withdrawal in the Long Run
When you’ve decided to stop taking your antidepressant, it might be tempting to toss out your medication. Instead, take your time and work with your physician to gradually decrease your dose.
How you’ll do this will depend on several factors, including:
- How long you’ve been taking the drug
- Your current dose (if you’re on a low dose, you’ll be able to taper off more quickly)
- Past experience with withdrawal symptoms
- Overall health
Sometimes, even if you are slow and deliberate when weaning off an antidepressant, you still may experience symptoms. In these cases, your physician may prescribe Prozac (fluoxetine), which has been found to help ease discontinuation symptoms.
Prozac has a long half-life, which means that its concentration in the body decreases more slowly. As a result, people are better able to slowly taper off of it without experiencing bothersome withdrawal effects.
Additional Resources
In addition to teaming up with your healthcare provider and asking a trusted family member or friend to help you through this period, you may find it helpful to reach out to others who are also going through Effexor withdrawal.
The National Association for Mental Illness (NAMI) and the Anxiety and Depression Association of America (ADAA) both offer online discussion groups where you can connect with others who may share similar experiences. You may also be able to find groups on Facebook, in which members can offer each other tips and support.
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What Is the Fight-or-Flight Response?
Key Takeaways
- The fight-or-flight response is your body’s natural reaction to danger.
- It triggers physical and psychological changes that prepare your body to deal with the threat.
- Learn how to calm your body after this response can help you manage anxiety and improve overall well-being.
The fight-or-flight response is your body’s natural, automatic reaction to stress or danger. It triggers physiological changes, such as a faster heart rate and tenser muscles, that prepare your body to deal with the source of the stress. This can be helpful in the short term, but if it goes on too long without giving your body a chance to relax, it can have negative effects on your physical and mental health.
Illustration by Joshua Seong. © Verywell, 2018.
How the Fight-or-Flight Response Works
The fight-or-flight response, also known as the acute stress response, refers to the physiological reaction that occurs when in the presence of something mentally or physically frightening or stressful. This response is triggered by the release of hormones that prepare your body to either stay and deal with a threat or run away to safety.
The three stages of fight-or-flight are:
- The alarm stage: During this stage, the central nervous system is ramped up, preparing your body to fight or flee.
- The resistance stage: This is the stage in which the body attempts to normalize and recover from the initial elevated fight-or-flight response.
- The exhaustion stage: If the first two stages occur repeatedly over time, such as when under chronic stress, the body can feel exhausted and begin to break down.
Physiologic Changes
The sudden release of hormones activates the body’s sympathetic nervous system in response to acute stress. Fight-or-flight response hormones include adrenocorticotropic and corticotropin-releasing hormones.
These hormones cause the sympathetic nervous system to stimulate the pituitary and adrenal glands, triggering the release of catecholamines, including adrenaline, noradrenaline, and cortisol.
This chain of reactions results in various reactions, including increased:
- Heart rate
- Blood pressure
- Breathing rate
Your body can stay in fight-or-flight for minutes to hours after the threat is gone, which is how long it takes for the parasympathetic nervous system to return to pre-arousal levels.
Why Do We Have It?
The term “fight-or-flight” represents the choices our ancient ancestors had when faced with danger in their environment: to either fight or flee. In either case, the physiological and psychological response to stress prepares the body to react to the danger.
In the 1920s, American physiologist Walter Cannon was the first to describe the fight-or-flight response. Cannon realized that a chain of rapidly occurring reactions inside the body helped to mobilize the body’s resources to deal with threatening circumstances.
Today, the fight-or-flight response is recognized as part of the first stage of Hans Selye’s general adaptation syndrome, a theory describing the stress response.
How to Tell If You’re Having a Fight-or-Flight Response
Physical signs that can indicate that your fight-or-flight response has kicked in include:
- Dilated pupils: In times of danger, the body prepares itself to become more aware of its surroundings. Dilation of the pupils allows more light into the eyes, resulting in better vision of your surrounding area.
- Pale or flushed skin: During fight-or-flight, blood flow to the surface areas of the body is reduced, while flow to the muscles, brain, legs, and arms is increased. Paleness or alternating between a pale and flushed face as blood rushes to the head and brain is common. The body’s blood clotting ability also increases to prevent excess blood loss in the event of injury.
- Rapid heart rate and breathing: Heartbeat and respiration rate increase to provide the body with the energy and oxygen needed to fuel a rapid response to danger.
- Trembling: The muscles tense and become primed for action, which can cause trembling or shaking.
You can probably think of a time when you experienced the fight-or-flight response. When faced with something frightening, you can feel your heartbeat quicken, you may start breathing faster, and your entire body becomes tense and ready to take action.
Why It Can Be Helpful
The fight-or-flight response plays a critical role in dealing with stress and danger in our environment. When we are under threat, the response prepares the body to either fight or flee. By priming your body for action, you are better prepared to perform under pressure.
The stress created by the situation can actually be helpful, making it more likely that you will cope effectively with the threat.
- Better performance: This type of stress can help you perform better in situations where you are under pressure to do well, such as at work or school.
- Inspires prosocial actions: Some experts suggest that the fight-or-flight response may even benefit when the urge to fight others in an attempt to harm them is transformed into the urge to fight to protect them. This may be beneficial when the fight-or-flight response is triggered by negative emotions such as anger and fear.
- Improves chances of survival: In life-threatening situations, the fight-or-flight response plays a critical role in survival. By gearing you up to fight or flee, it makes you more likely to survive the danger.
When It Becomes Harmful
While the fight-or-flight response happens automatically, that doesn’t mean that it is always accurate. Sometimes we respond in this way even when there is no real threat.
This is because the fight-or-flight response can be triggered by both real and imaginary threats. Phobias are good examples of how the fight-or-flight response might be falsely triggered in the face of a perceived threat.
Constantly being in a state of fight-or-flight, such as when facing repeated stressors, can also be harmful to your health. Chronic stress can increase your risk of:
Is Anxiety a Fight-or-Flight Response?
Some research indicates that the body’s desire to fight or flee can increase a person’s risk of developing an anxiety disorder, making them more vulnerable to this type of mental health condition.
Common Examples
The fight-or-flight response can happen in the face of imminent physical danger, such as when encountering a growling dog during your morning jog. It can also be the result of a psychological threat, such as preparing to give a big presentation at school or work.
Another example of the fight-or-flight response is if a person who is terrified of heights has to go to the top floor of a skyscraper to attend a meeting. Their body might go on high alert, with their heartbeat and respiration rate increasing. If the response is severe, it can lead to a panic attack.
How to Calm Down After Fight or Flight Kicks In
Understanding the body’s natural fight-or-flight response is one way to help cope with such situations. When you notice that you are becoming tense, you can start looking for ways to calm down and relax your body.
Ways to calm the fight-or-flight response include:
The stress response is one of the major topics studied in the rapidly growing field of health psychology. Health psychologists are interested in helping people find ways to combat stress and live healthier, more productive lives.
By learning more about the fight-or-flight response, psychologists can help people explore new ways to deal with their natural reactions to stress.
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