It’s all too frighteningly familiar: A man walks into a workplace and starts shooting, leaving many people dead and others injured. News reports later reveal that he was angry for being fired from his job or under great personal stress. In one scenario some six years ago, the owner of a sausage factory in California, who had complained about being harassed by the government over health violations at his plant, shot and killed three meat inspectors who showed up to examine the facility. A friend of the assailant commented, “He was a good man, but pressure, pressure—everybody blows up under pressure.”
But does this tendency to blow up with anger and aggression truly lurk in everyone? I’ve always wondered.
Classic responses to stress
At the core of our existence is the need to survive. Meeting this basic need requires a minimum of food, shelter, and safety. Lack in any of these can trigger fear and anxiety, which puts significant stress on our nervous system. From the earliest times, humankind has responded to stress in relatively predictable ways. In the 1920s and ’30s researchers described the two best-known reactions: lashing out or running away, also known as “fight or flight.” When threat is detected, the sympathetic branch of our autonomic nervous system kicks in, producing stress hormones that activate glands and organs to help us defend the body against attack. Glucose is released to give us energy. Blood flows to the muscles and brain; heart rate and blood pressure increase; blood flow for digestion decreases. When the threat subsides, the parasympathetic branch, known as the “rest and digest” system, calms things down.
Freeze response
Another, less well-known, more recently recognized protective response to fear is “freeze”—like a deer’s response to the glare of headlights from an oncoming car. The freeze response most often occurs when neither fight nor flight is a viable option. We don’t fight or run away; we become immobile. The response is a form of “playing dead” in the face of danger, which often manifests as an inability to communicate or take necessary steps for self-preservation and may include feelings of apathy, detachment, and numbing. Freeze may occur when we feel paralyzed by survivor’s guilt or are overwhelmed. Like fight or flight, freeze is not a conscious response but one that occurs deep within our nervous system.
Tend and befriend response
The bulk of research on fight or flight has focused on male subjects. More recently, however, expanded research has identified a very different response in females. Compared to most males, females tend to respond to stress with less intense physical and emotional aggression. Instead, they may first gather and tend their offspring and move close to other females for social support and comfort. This response, dubbed “tend and befriend,” has the effect of calming the nervous system.
As research revealed that women are more likely to respond to stress through tending and befriending than men, scientists wondered whether there is something else at play beyond maternal instinct. The answer appears to be linked to the pituitary hormone oxytocin. Both animal and human studies have demonstrated that oxytocin, also known as the feel-good or love hormone, is released when females engage in nurturing behavior, and that inhibits sympathetic nervous system activity seen in fight-or-flight reactions to stress. Females’ estrogen enhances the effects of oxytocin, while male androgens inhibit its release.
A study found that at the end of a highly stressful workday, a mother’s response is increased nurturing of her children, which stimulates oxytocin, thereby reducing stress. In addition, women are more likely turn to others for support—e.g., talking on the phone with friends or relatives. By contrast, fathers are more likely to withdraw or have interpersonal conflicts.
Enter COVID-19
The COVID-19 pandemic has been a long and challenging time for everyone, and it has taken a huge toll on our nervous systems. As we feared for our lives and those of our loved ones, our stress levels naturally heightened. Mandatory lockdowns exacerbated our stress. Those who could hunkered down in their homes, while others literally risked their lives working in “essential services.” Then additional events—most notably, widely publicized deaths of Black people at the hands of white law enforcement officers—exploded into social and political unrest, resulting in more fear and anxiety and more people pitted against each other.
Throughout this pandemic we’ve experienced a loss of connection. Everything is unfamiliar, unpredictable, and often uncontrollable. We’ve had to choose safety over love and belonging. All this has occurred because our nervous system has detected that our essential survival is at stake. During the pandemic, the “fight” response has been most in evidence in health care workers fighting for their patients’ lives. These workers coupled their fight with compassionate tending and befriending.
Reawakening connection
Our desire for connection and nurturing at this time has never been greater. What would we have done without delivery services, phones, and computers, Zoom, and Netflix? People have asked me, “Don’t you miss seeing people, besides on the TV?” Sure, but Zoom has been a blessing for me in the work I do and connecting with friends. Whether it’s one-on-one or with groups, talking face-to-face with real live people has saved me. Meditation and Somatic Movement have helped me stay connected to and in harmony with myself. But living alone, I do long to be physically present again with people—and especially to be held by my favorite tango partners and move in sync with the music! Though, sadly, I will miss the ones who succumbed to the virus.
I believe COVID-19 has awakened us to our collective vulnerability. It’s also stimulated the tend-and-befriend response in many people—not only female. Caring for ourselves and those close to us has been number one, yes. But hasn’t it also revealed the truth about our interconnectedness? As we consider ourselves part of a larger “us,” we realize that protecting ourselves also protects others. We are not separate and we really do need one another. We’ve seen this play out across the world with ordinary people joining together to help and protect the most vulnerable in their community–cultivating “tend and befriend.”
Creating space to tend and befriend
The renowned neurologist, psychiatrist, philosopher, author, and Holocaust survivor Viktor Frankl said: “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” Within all the limitations that have been imposed upon us during the pandemic, haven’t we learned that we can still find ways to shape our lives, find space for what is important? Creating space for compassion—for ourself and others—can help us choose how to respond to events rather than be driven by fear and anxiety. Creating space helps us get out from under whatever we’re feeling as we move forward with our lives.
Christine Runyan, a clinical psychologist, professor, and mindfulness teacher at the University of Massachusetts Medical School, cofounded Tend, a clinical consulting practice focused on preserving the mental well-being of health care practitioners. In an interview for the podcast “On Being,” she talked about the power of pause, gratitude, and savoring. She recommends developing reverence for our bodies and our nervous systems, for seeking whatever releases oxytocin in us and creates a sense of wonderment and curiosity.
I leave you with some words from other wise teachers:
“I go to nature to be soothed and to have my senses put in order.”—John Burroughs, American naturalist
“The muscles used to make a smile actually send a biochemical message to our nervous system that it is safe to relax the flight or freeze response.” —Tara Brach, meditation teacher
“Even wearing a mask, others can see the smile in your eyes.” —Karen Ross, hypnotherapist and life coach
Every plant, animal, and human exhibits biological processes through the course of the day known as circadian rhythms. Like programs running in the background, these rhythms are designed to carry out essential functions and processes. The different body systems are all synchronized with a master clock in the brain that acts like the conductor of an orchestra with all the players fine-tuning their local timing. This master clock is particularly influenced by cues from the environment, especially light, tied to day and night and our sleep-wake cycle. Like plants lifting their leaves in daylight and lowering them in the dark, almost every aspect of our daily life as well as every bodily organ, system, and cell is regulated by our internal circadian clocks. Our daytime and evening activities have a huge effect on our circadian rhythms.
While there are many factors contributing to sleep problems, you can sync your internal clock by monitoring your light exposure, the timing of meals, and what you take to bed with you. Using dimmer, warmer lighting in the evening, changing to nighttime light settings on electronic devices, and using blue light–filtering glasses for watching TV and using cell phones and tablets and PCs can help. Eating only within an eight-hour period and no more than a few hours before bedtime can help the digestive system complete its functions before sleep. Also, remember that caffeine makes the heart beat faster. Coffee’s stimulatory effects last up to five hours, but it can take up to 10 hours before the caffeine fully leaves your system. While a nightcap might sedate you into going to sleep, alcohol interferes with REM dream sleep, an important part of the restorative sleep cycle.
NREM cycle of sleep is much like meditation. A research study with middle aged and older adults revealed that practicing mindfulness meditation for just two hours per week for six weeks improved sleep quality and reduced insomnia, depression, and fatigue. You can create your own mindfulness practice for sleep by calming the mind with breathing. Incorporate a short prayer, or phrases such as “breathing in calm, breathing out tension.” Humming or sounding OM or gazing at a candle flame can help you focus on the present moment. Don’t worry when the mind wanders—as it will. Just gently bring it back. Better still, start earlier with some gentle yoga or somatic movements to release tensions and relax the body.
I was in the midst of writing this article when the COVID-19 virus epidemic was declared a pandemic. Our Illinois’ governor mandated a “stay-at-home” order for all non-essential service employees. Much of my work halted, and like everyone, I was trying to adjust to the effects of isolation and uncertainty. I reluctantly cancelled my June Greek Island yoga retreat. And, I wondered when, or if, I’d get to dance Tango again! But my spiritual teachings and practices helped calm me with an inner knowing. No matter what happens on the surface of our lives, there is an unshakeable ground of being that is eternally present.
Aha, I will paint the seams and imperfections with gold paint! As I did so, ideas began to flow on writing about 
Often, we need to seemingly lose everything before we can rise from the ashes like the resiliency of the Phoenix. 
Japanese aesthetics value marks of wear from use of an object, and find beauty in what has been broken. In 
The healing of our brokenness is sealed with a vein of gold that shines out from the core of our authentic beingness. We only need to 
As newborns, unlike most animals, we are not able to consciously control our bodies. But as we gradually learn how to move within our bodies and engage our senses, our body awareness expands. This awareness may be arrested, however, as we develop habits and succumb to the stressors of daily living—like when we sit for hours on end in front of a computer or allow our stressful lives to put us in a persistently anxious state. Residues of habitual patterns are held in the body as muscle tension. Regularly experiencing emotions like anger and fear can also cause persistent muscle tension; both can result in various forms of chronic distress.
Our bodies are truly amazing in their structure and function. Information received from our bodies and the environment through our five senses is transmitted to our brain through the nervous system. Habitual stresses and traumas can produce muscle contractions in specific areas of the body. Over time these contractions become so unconscious and imbedded that we lose the capacity to sense or control them. The result is stiffness, soreness, and restricted range of movement. Thomas Hanna, PhD, philosophy professor, founder of the field of somatics, and author of 
According to Dr. Hanna, however, the brain is a highly adaptive organ. We can retrain our nervous system, awakening the areas of the brain that have forgotten how to regulate both physical and emotional patterns in the body. Somatic awareness helps us acknowledge the presence of our whole self within our environment, rather than viewing our body as something separate from ourselves. We become acutely aware of our feelings, sensations, movements, and intentions at any given moment. Such self-awareness enables us to address trauma and anxiety and thus promote healing.
Human beings present themselves to the world much like the tip of an iceberg floating in the ocean. Beneath the surface of the myriad of distractions and busyness of life there is an enormous depth of being. Pauses can help you drop the facade and access this depth so you can listen to your own inner voice and connect with your true views and desires and even your intrinsic value system.
When feeling stuck or blocked in trying to solve a problem or finish a project, shifting one’s attention to something else—taking a walk or breathing deeply—interrupts the brain circuits. You may recall times when you fail to remember a person’s name; the harder you try, the more it eludes you. But when you back away for a moment, it quickly pops into mind. I often take breaks when writing to move my body; I tend to have my most creative insights while walking or even driving. Not surprisingly yoga and meditation foster physical and spiritual opening up.
I have the honor of facilitating 
Getting in the habit of taking regular pauses can help you recharge and become more connected to life. What you do for yourself, you do for others. What you do for others, you do for yourself.
And we are not separate from nature. The sun, the air we breathe, plants, and animals all provide humans life-giving nourishment. As Alan Watts so eloquently put it: 
Research has shown that social connections strengthen our immune system, lower rates of anxiety and depression, heighten self-esteem, and increase empathy toward others. When we hear of a major disaster or tragedy and the suffering of many, most of us feel empathy and compassion. In fact, according to Brené Brown, best-selling author of The Power of Vulnerability: Teachings on Authenticity, Connection, & Courage,
My friend Ann was taking her daily walk when she saw a man she’d never seen before walking several dogs and headed towards her. She noted that he was quite overweight and was wearing torn, disheveled-looking clothes. Not the kind of person she would want to connect with, she thought. She became aware of fear and anxiety rising within her. But then something shifted inside her, compelling her to make a connection. Ann said hello and commented about one of dogs, which was quite small, saying how cute it was. Tom, who introduced himself, responded that he’d only had him three days and had found him on the Internet. He was a rescue dog from Houston made homeless by Hurricane Harvey. He said he and his wife decided they 
Children, in their innocence and fearlessness, are natural risk-takers. They know nothing about a “comfort zone.” They experience life with a sense wonder and curiosity. A leaf, an animal, the sky, a shadow—all can delight them. Beyond childhood, however, most of us succumb to conditioning that pushes us to seek a safe and familiar path.
Diane Madden Ferguson is a survivor of sexual trauma that occurred during her five-year tour in the Navy. When she got out, she married a man she knew from high school. During their 38 years of marriage, she raised two children, got a master’s degree, and had a successful career in law enforcement. After retirement, her life fell apart. She had never told anyone, not even her husband, about the sexual abuse. Two years ago she finally had the courage to step out of her comfort zone. Her healing journey began with therapy and culminated with the publication of her memoir, 
trajectory of our lives. Our best-laid plans can fall short or, for whatever reason, not come to fruition. Taking a step back periodically is a natural and sometimes necessary component of life. It can help us replenish and build the inner strength and courage to meet life circumstances. The key to our growth as human beings is the ability to welcome the backward movements when they come—as they inevitably will—and learn from them, rather than allow discouragement to stifle our spirit and motivation.
When obstacles block our path, a knee-jerk reaction may be frustration, anger, dismay, or outright grief. There are times when the backward movement seems far greater than just one step. Many people are bitter about the outcome of the recent election. But losses are inevitable and come in many forms. We have all faced the loss of a loved one or relationship, a job or opportunity, or an investment in a dream. I’ve personally had my share of such losses. But rather than let our losses put us into a tailspin, I’ve learned that at least initially it is best to surrender to the emotional plunge rather than resist it.
The Latin word for courage is cor, which literally means “heart.” The original meaning of courage is “to stand by one’s core.” The prefix dis signifies a moving away from or a reversing force. When we continue to feed our discouragement with negative thoughts and emotions, we move away from our core, our heartfelt values, and aliveness.
Heart of courage