Understanding Stress Response: Navigating Integration Challenges at the Workplace
Stress in the workplace arises from a mismatch between expectations and reality. Even before any new hire begins their first day, they’re playing out possible scenarios and wondering how it will go. And it’s not just the new employee who is wondering about how things will work out and whether the new hire will fit in.
Employers worry about whether they’ve made the right choice and that all systems, people, and processes are in place to launch their new staff member into a successful tenure in their company. In today’s multicultural - often remote - workplaces, this can be a real challenge.
Both sides worry about the potential risk of having it “not be a fit” and everyone sliding back to square one and having to look for a new job / hire. This underlying apprehension, while sometimes masquerading as a quest for curiosity or exploration (“What are Canadians like? Is this person going to ‘fit in’? What is it like to work in this industry? Do they really have the skills? Are the people on my team friends or foes?”) fundamentally stems from a fear-based response.
Recognizing our jitters as being rooted in fear allows us to address it with greater efficacy, and gain control over ourselves and the outcomes that are contingent on our best selves.
But it’s not just first day jitters.
For any executive, the early identification of our personal stress response patterns - and being able to address them effectively - is crucial. This proactive approach helps prevent the onset of harmful psychological states and allows individuals to avoid unhealthy situations, relationships, and work environments.
THE SYMPATHETIC NERVOUS SYSTEM - ALL SYSTEMS ALERT!
The sympathetic nervous system, when activated by fear, triggers a heightened state of alertness. Prolonged exposure to negative work environments, such as mobbing or bullying, can escalate this response into chronic stress, which may alter brain chemistry and result in a persistent sense of danger, even after the immediate threat has subsided.
Post-traumatic stress disorder (PTSD) may develop from either a singular traumatic event or from sustained exposure to stress, leading to significant mental and behavioral disturbances.
THE PARASYMPATHETIC NERVOUS SYSTEM - ALL IS WELL!
The parasympathetic nervous system plays a critical role in counterbalancing this stress response, promoting relaxation and recovery.
Similar to a parachute, it provides a mechanism to regain control and composure in stressful situations. For example, breathing techniques used during labor, though seemingly simple, effectively signal to the brain that immediate danger is absent, leading to the release of calming chemicals. You need the right tools and confidence to manage stress effectively. Importantly, you CAN flip the switch on the parasympathetic system manually.
THE FOUR STRESS RESPONSES
The four primary stress responses—Fight, Flight, Freeze, and Fawn—are evolutionary mechanisms that actually emerged to help us react swiftly and effectively to perceived threats.
Understanding these responses, and how they are influenced by personal history, cultural background, and life experiences, will enhance your ability to manage them effectively in modern contexts.
Although responses will vary according to situation and context, you will likely default to a preferred stress response behaviour.
Can you identify yours?
Fight Response: This response involves confronting danger directly, metaphorically “putting up your dukes.” While physical confrontation is less common in today’s professional environments, modern equivalents include verbal disputes or aggressive tactics. If past experiences have conditioned you to view confrontation as the safest strategy, you might resort to assertiveness or even aggression, though this approach can sometimes lead to negative outcomes.
In other words, stand your ground, and be aware of the possible consequences.
2. Flight Response: This reaction entails escaping from perceived danger. It often leads to avoidance of specific threats or withdrawal from challenging situations, potentially at significant personal or professional cost. This strategy may be employed when facing situations that seem overwhelming or unmanageable.
In other words, remove yourself from the immediate situation - either temporarily or permanently.
3. Freeze Response: In this state, you might experience a paralysis similar to that of a “deer in the headlights.” This response involves remaining motionless to avoid detection or scrutiny, akin to blending into the background during a tense situation. This approach can be a coping mechanism when immediate action seems impossible.
In other words, keep out of it, keep your head down, mind your own business and don’t get involved (any more) - sometimes the danger will pass.
4. Fawn Response: This response involves placating the perceived threat by displaying submissiveness or deference. Like a less dominant dog showing its belly to a more dominant one, humans might engage in ingratiation or sycophancy to mitigate conflict, though this approach can often undermine personal integrity and self-respect.
In other words, play up to power and flattery might get you out of a tricky or threatening situation if you are (no longer) perceived as a threat - but you need to be able to maintain this position.
THE BODY’S STRESS SIGNALS
The body’s stress response includes increased heart rate, elevated blood pressure, rapid breathing, and heightened sensitivity to perceived threats. Blood flow is redirected to essential areas, hormones such as cortisol and adrenaline surge through the system, pupils dilate, and pain perception diminishes.
These physiological changes prepare the body for a fight - flight - freeze - fawn reaction while impacting memory and increasing overall tension.
Your body and brain are constantly monitoring the environment for threats, without you even being aware of it. Your heart rate and blood pressure increase and you start breathing more quickly so that more oxygen is moved to the muscles so you can fight or flight.
You might become either pale or flushed because your blood flow is being redirected, and hormones like cortisol and adrenaline are flooding your system. Your pupils dilate (literally to help you see better) - and if you were to get physically injured, your pain response would be massively decreased (you won’t notice pain until the danger has passed).
You’re on edge, you’re keenly aware of nuances, you are on the lookout for everything and anything that could be perceived as dangerous. Your memories of the event will likely be compromised - or even blacked out.
You’re tense, you’re trembling, and you aren’t sleeping even when you do get home and are tucked safely in bed. You’ll eat too much or be off your food completely. The body really tries everything to get you to listen and take it out of danger! In the heat of the moment, we are so outward focused - on the “perceived” danger - that we don’t pay attention to what our bodies are trying to communicate to us.
By noticing our own stress responses, we can choose more appropriate, more conscious ways of behaving and develop better coping strategies over time.
CALM, COOL, AND COLLECTED – SELF-MASTERY
Given the intensity of these reactions, it is essential to thoroughly understand any new environment—whether it involves a new country, neighborhood, job, or entrepreneurial venture. Understanding stressors means perceiving danger more accurately and thus being able to pull that parachute when required and gain control - and mastery - over the situation and ourselves.
We needn’t be trapped in dysfunctional patterns of behaviour.
About the Author
Anna is an organizational psychologist and executive coach, with a special interest in all things technology. We’re part of the team at Garleff Coaching and Consulting Group. If this article has struck a chord, please let us know.
Anna Garleff Cell: +1 587 224 3793 / anna@garleffcoaching.com
www.garleffcoaching.com
