Stress is an unavoidable part of life, and while it often carries a negative connotation, it is actually a fundamental survival mechanism. When faced with a perceived threat, whether physical or emotional, the body instinctively reacts to protect itself. This automatic response is commonly known as the "fight, flight, or freeze" response. While it serves an essential function in dangerous situations, chronic activation of this response due to daily stressors can have significant consequences for mental and physical health.

The body’s response to stress is rooted in human evolution. When our ancestors encountered a predator, their nervous systems immediately prepared them to either confront the threat (fight), escape to safety (flight), or become still and unnoticed (freeze). While modern-day stressors may not include wild animals, our nervous system reacts similarly to job pressures, financial worries, or social conflicts.

According to the Cleveland Clinic, stress is the body's response to change, activating a physiological reaction that helps us adapt and protect ourselves. While short-term stress can be beneficial, prolonged exposure can lead to an overactive stress response, negatively impacting overall well-being.

The Three Stress Responses: Fight, Flight, and Freeze

1. Fight

The fight response prepares the body for direct action. When triggered, the nervous system releases adrenaline, increasing heart rate, blood pressure, and muscle tension. While this reaction once helped early humans fend off predators, today it manifests as irritability, frustration, or aggression.

For instance, the employee who has experienced too much workload may work extremely long hours just to succeed. In short term, the action may produce good results but mostly ends in burnout, anxiety, and physical illness, for example, tension headache or digestion problems.

2. Fight

The flight response triggers an intense need to remove oneself from a stressful situation. Just as our ancestors would flee from danger, modern individuals may avoid conflict, quit jobs impulsively, or detach from relationships when overwhelmed.

Flight mode is linked with restlessness and anxiety. Individuals may have a sense of needing to get up and go-pacing, changing environments constantly, or avoiding tasks that seem too overwhelming. Someone with a flight response might have the desire to change jobs constantly, relocate constantly, or become reclusive in order to avoid perceived dangers.

3. Freeze

The freeze response occurs when the nervous system perceives a threat as too overwhelming to fight or flee. Rather than taking action, individuals shut down, feeling numb, disconnected, or paralyzed by fear.

Unlike fight or flight, which involve heightened activation, freeze mode slows down physiological functions. A person experiencing freeze mode may feel physically unable to move, struggle to make decisions, or find themselves dissociating from their emotions. This can manifest in situations such as public speaking anxiety, where someone might "blank out" or feel stuck in the moment.

What Happens in the Body During A Stressful Event?

When faced with a stressor, the autonomic nervous system (ANS) activates, triggering physiological changes, including:

• Increased heart rate and breathing: The body pumps more oxygen to muscles and the brain in case action is needed.
• Muscle tension: The body prepares for movement, sometimes causing trembling or stiffness.
• Dilated pupils: Vision sharpens to detect potential threats.
• Dry mouth: Saliva production decreases as the body redirects energy to essential functions.
• Changes in skin tone: Blood flow is directed to vital organs, sometimes making the skin appear pale or flushed.

For those experiencing the freeze response, the body undergoes a different reaction, often reducing heart rate and causing physical immobility rather than heightened activation.

Strategies for Coping and Managing the Stress Response

While the stress response is necessary for survival, frequent activation due to daily stressors can take a toll on health. Recognizing your default response—whether fight, flight, or freeze—can help in developing effective coping mechanisms.

1. Moving to a Safe Space

If possible, changing your environment can help signal to your brain that the threat has passed. Stepping outside for fresh air, finding a quiet place, or distancing yourself from overwhelming stimuli can help regulate emotions.

2. Practicing Controlled Breathing

Deep, slow breathing can be used to counteract the stress response by engaging the parasympathetic nervous system, which promotes relaxation. Techniques such as diaphragmatic breathing or the 4-7-8 method (inhale for four seconds, hold for seven, exhale for eight) can be particularly effective in calming the body.

3. Engaging in Physical Activity

This helps release pent-up energy and aids in the endorphin cascade, natural boosters for our mood.

4. Seeking Social Support

Relieving oneself from stress can come in many ways, but sharing it with trusted friends, a family member, or a good therapist will sure give that psychological boost of hope. Social support is an especially effective way of cushioning people against the stressors that they are subjected to in chronic forms.

When to Seek Professional Help

While occasional stress is normal, chronic activation of the fight, flight, or freeze response can indicate underlying mental health concerns, such as anxiety disorders or post-traumatic stress disorder (PTSD). If stress is affecting daily life—leading to sleep disturbances, difficulty concentrating, or persistent feelings of fear—it may be time to consult a mental health professional.

As Delhi gears up for another season of air pollution, cancer experts are raising concerns about long-term exposure to pollutants and whether it could contribute to gastrointestinal (GI) cancers.

Doctors at Sir Ganga Ram Hospital have reported seeing GI cancer patients as young as 15, raising questions about the environmental factors that could affect cancer risk among young population.

The discussion took place at a joint international conference organised by Sir Ganga Ram Hospital, New Delhi, and The Christie NHS Foundation Trust, UK, on October 10 and 11, 2026.

The conference focused on advancements in colorectal and other gastrointestinal cancers, where experts highlighted the need for stronger prevention efforts, earlier diagnosis and India-based research.

However, although many studies have linked long-term air pollution with cancer risk, the evidence does not establish that Delhi’s pollution is causing GI cancers in younger patients directly or that ground-level ozone is driving a surge.

GI Cancer Patients As Young As 15

Also read: Delhi Smog: Can You Really Tackle Pollution Season With An N95 Mask And Air Purifier?

Dr. Shyam Aggarwal, Organising Chairperson of the conference and Chairperson of the Department of Medical Oncology at Sir Ganga Ram Hospital, said the age of some patients presenting with GI cancers had prompted concern.

“Cancer prevention can no longer be discussed only in terms of tobacco, diet and lifestyle. In our OPD we are now seeing new GI cancer patients as young as 15 years old which was uncommon 5 years ago. We must also pay attention to the environment in which people live,” he said.

Aggarwal also called for closer attention to ground-level ozone, a pollutant that receives less public attention than particulate should also be studied.

“The latest international studies have strengthened the case for investigating the relationship between air pollution and cancer. Ozone deserves particular attention because public awareness largely focuses on PM2.5 and PM10, while ground-level ozone is a less familiar threat. We need more India-specific evidence to understand the contribution of these pollutants, particularly in cities with persistently poor air quality.”

The question of environmental exposure comes amid wider concerns about changing cancer patterns and diagnoses among younger adults. An observation by Aggarwal examining birth-cohort trends in gastrointestinal cancers in England and India highlights differences between the two countries.

In England, bowel cancer incidence among people under 50 rose from 3.9 per 100,000 in 2001 to 8.4 per 100,000 in 2023, more than doubling during the period. In comparison, India’s early-onset colorectal cancer rate remains relatively low, at 3.5 per 100,000 among people aged 25 to 49.

However, Indian urban cancer registries show an increase in colorectal cancer, while hospital studies have reported younger patients presenting with advanced disease.

Link Between Air Pollution And GI Cancer

Also read: Left Delhi To Escape Air Pollution? Why Health Effects May Linger For A Long Time

A 2026 review published in Epidemiologic Reviews examined 70 studies investigating associations between air pollution and gastrointestinal diseases.

Researchers reported that long-term exposure to fine particulate matter, or PM2.5, was associated with higher mortality from GI cancers, especially colorectal cancer.

PM2.5 consists of fine airborne particles small enough to penetrate deep into the lungs. Its health effects are not limited to the respiratory system, with research also examining its links to cardiovascular disease and other long-term health outcomes.

The review suggests that prolonged exposure to air pollution may be relevant to cancer prevention. But, an association between exposure and cancer mortality does not, on its own, prove that the pollutant caused cancer.

Other Risk Factors

Also read: Delhi Air Pollution Is Back: What Days Of Poor AQI Can Do to Your Lungs

GI cancers include cancers of the colon and rectum, stomach, oesophagus, liver, pancreas and other organs of the digestive system. Their causes and established risk factors vary according to the type of cancer. Environmental exposures are only one possible area of investigation. Family history, genetic susceptibility, diet, lifestyle, and infections can also influence cancer risk, depending on the malignancy.

Dr. Saumitra Rawat, Chairman of the Department of Surgical Gastroenterology, GI and HPB Onco-Surgery and Liver Transplantation at Sir Ganga Ram Hospital, spoke about the need to examine these factors together.

“The diagnosis of gastrointestinal cancer in younger patients is a serious concern and calls for a comprehensive investigation into the factors that may influence disease development. Family history, genetic susceptibility, diet, lifestyle, infections and possible environmental exposures all deserve appropriate consideration. We must strengthen Indian research to understand these factors rather than draw conclusions from associations alone. Equally important are awareness of persistent digestive symptoms, timely medical consultation and access to multidisciplinary cancer care.”

Delhi’s persistent air-quality crisis makes it important to investigate the long-term health consequences of exposure to a mixture of pollutants. But determining whether pollution contributes to GI cancer will require more than observing that both problems exist in the same population.

Stronger air-quality monitoring, improved cancer registries and Indian studies linking exposure data with clinical outcomes could help researchers assess whether pollutants are associated with specific cancer types.

Studies would also need to account for other risk factors and differences in exposure across populations. This would help establish whether observed associations persist after other relevant factors are considered.

D. S. Rana, Chairman of the Trust Society at Sir Ganga Ram Hospital, said, “The international collaboration between Sir Ganga Ram Hospital and The Christie NHS Foundation Trust represents an important step towards strengthening medical knowledge and cooperation in cancer care. Cancer is a complex challenge that requires coordinated efforts across institutions, specialities and countries. By bringing experts together and encouraging the exchange of experience, we can create new opportunities to advance cancer research, improve early diagnosis and work towards better outcomes for patients.”

Mr. Selvasekar Chelliah, Consultant Colorectal and Laparoscopic Surgeon at The Christie NHS Foundation Trust, UK, also highlighted the role of collaboration in improving cancer care and research.

“International collaboration enables specialists to exchange clinical experience and examine new evidence that can improve the management of colorectal and other gastrointestinal cancers. Bringing together expertise in medical oncology, surgical oncology and other disciplines helps strengthen multidisciplinary decision-making and supports continuous improvement in patient care. Such partnerships can also encourage further research into prevention, early diagnosis and the environmental factors that may influence long-term health.”

Prevention And Early Diagnosis

Alongside research into environmental risks, experts emphasised the importance of established cancer prevention measures, awareness of persistent symptoms, timely medical consultation and access to appropriate diagnosis and treatment.

Ms. Punya Salila Srivastava, IAS, Secretary of the Ministry of Health and Family Welfare, Government of India, said, “Addressing the cancer burden requires a strong focus on prevention, early diagnosis, public awareness and access to quality healthcare. Collaborative efforts between leading medical institutions and evidence-based research are essential to strengthening cancer care and improving health outcomes across the country.”

Reducing emissions and improving air quality remain important public health priorities. At the same time, cancer prevention and care must continue to address known risk factors, screening and timely diagnosis.

When a child struggles with anxiety, loneliness or a personal problem, turning to a trusted adult can offer reassurance, perspective and human connection. But today, children are increasingly seeking advice from an AI chatbot on their phones, often without adult supervision.

Young people are increasingly turning to AI chatbots, not just for homework help but also for relationship advice and emotional support, raising questions about how these tools could shape the way children seek help.

A study of nearly 40,000 students in Canada, published in JAMA Pediatrics, found that more than one in five reported using generative AI for affective purposes, including emotional support or advice. The students were in grades 4 through 12, with an average age of nearly 13 years.

Among those who used AI for emotional support or advice, 57.7% had emotional problem scores above a clinical threshold, compared with 29.2% of those who did not report such use. The findings do not establish that AI use causes emotional problems, but suggest that young people already experiencing distress may be more likely to turn to chatbots.

So what does this mean for children's help-seeking behavior, and are adequate safeguards in place?

Why Children Are Turning To AI For Emotional Support

Also read: Children’s Mental Health Often Goes Unnoticed: Can India’s New School Policy Change That?

Child and adolescent psychiatrist Dr. Kavita Arora of the India Mental Health Alliance (IMHA) told HealthandMe that children may turn to chatbots when they feel anxious or are dealing with issues they are uncomfortable sharing with others. They may eventually begin treating a chatbot almost like a person with whom they have a relationship.

While a trusted adult can offer human connection and perspective, a chatbot provides immediate, seemingly personal responses that children can accept or act on without supervision.

“The concern is that there is currently no way to measure the impact these AI tools are having on children or their development or mental health, because there is no mechanism to collect data on how they are being used or the responses children are receiving,” Dr. Arora said.

She warned that these products lack adequate monitoring mechanisms and established child-oriented safeguards, raising the possibility that their effects may become clear only after harm has occurred. She compared this to the early years of social media, when safeguards were largely absent.

Could AI Change How Children Seek Professional Help?

Children generally need to involve a parent, teacher or another concerned adult to access a mental health professional. Open-access AI chatbots, however, offer a private and readily available alternative without equivalent, transparent safeguarding arrangements.

Dr. Arora warned that children could begin to see professional mental health services as difficult to access while viewing chatbots as an easier option. The potential implications for children experiencing anxiety, loneliness or suicidal thoughts remain insufficiently understood.

Can AI Chatbots Reinforce Anxiety Or Unhealthy Beliefs?

Read More: 1 In 7 Indians Affected By Mental Health Disorders; Govt To Launch NIMHANS-2 To Boost Care

Researchers and parents do not necessarily know what children share with chatbots or how these systems respond.

A child might say, “I am scared of the monster under my bed,” or ask, “Do you think I look good?” Neither statement automatically indicates an underlying mental health or body image problem. The chatbot must interpret what the child is trying to communicate, and that interpretation may not capture the full context.

Dr. Arora also raised concerns about how chatbots respond when children show signs of distress. Simply directing a child to an adult may not be an adequate safety mechanism.

Mental health professionals working with children operate within ethical and safeguarding frameworks, with requirements relating to competence and supervision. AI systems need safeguards that account for children's particular vulnerabilities, she said.

Dr. Mimansa Singh Tanwar, head of the Fortis School National Mental Health Program at Adayu and Fortis Healthcare, cautioned that AI responses can reinforce anxiety or unhealthy beliefs. Because chatbots respond to the context users provide, they may struggle to offer a different perspective, potentially creating an echo chamber.

What Safeguards Should AI Companies Put In Place?

Dr. Arora said AI companies must build child-safety safeguards into products before release. Personalization can make chatbots particularly engaging for teenagers, while monitoring their interactions raises privacy concerns, making oversight and audits essential.

Commercial interests must not outweigh child health, and schools and communities should teach children about AI's limitations and responsible use to avoid repeating the social media experience.

Who Is Responsible When Children Need Human Help?

READ: Women Turning to AI for Health Detection: Helpful Tool or Risky Trend?

AI companies bear primary responsibility, Dr. Arora said, though parents, teachers, caregivers and policymakers also play a role in ensuring children receive appropriate support.

“At the very least, when an interaction moves beyond a genuine educational or learning need, it should be redirected towards appropriate human support,” she said.

Why Human Support Still Matters

Dr. Tanwar told HealthandMe that AI chatbots can appeal to children because they are easily accessible and often designed to respond empathetically. They may help users reflect on concerns and consider possible solutions, but they do not necessarily replace the support provided by mental health professionals, family members or friends.

She warned that increased chatbot use could lead to emotional dependence, particularly among children. Parents, teachers and mentors should maintain regular conversations with young people and encourage real-world relationships.

The goal, she said, should be to ensure AI complements rather than replaces human interaction and support.

Mental health struggles among young children and teens are most likely to get overlooked due to many reasons. That is one of the glaring problems that prompted 16-year-old Imaan Zara Khan to write and direct Unspoken, a movie that follows four teenagers from different social, cultural, and economic backgrounds who navigate their mental health struggles.

Imaan told HealthandMe, "We constantly tell young people to speak up, but what happens when they don’t have the words for what they’re feeling? And even when they do, there’s the fear of being judged, misunderstood or simply not taken seriously. The social visibility cost is simply too high. So, they choose silence instead. I wanted to explore that silence, because sometimes the biggest barrier to seeking help comes long before someone actually asks for it."

The Ministry of Education, Government of India, recently reviewed the draft school mental health policy to foster students' mental wellbeing. The landmark move aims at ensuring adequate resources to protect students' mental well-being by strengthening school systems. Scaling up proven best practices to promote student mental health and psychosocial well-being is one of the primary objectives of the policy.

On World Mental Health Day, we review the government's initiative to comprehend its importance and urgency amid expanding mental health crisis in India's young population.

School Mental Health Policy Aims To Reshape Mental Care For Young Children

Also read: Childhood Fitness Linked To Lower Risk Of Depression In Adulthood: 30-Year Study

The policy entails several key measures to reshape mental healthcare in educational institutions. From identifying early signs of academic stress to proactive screening, it says that schools must routine mental wellness checkups into their academic calendars.

Nandita Bhatla, Vice President and Country Director, WorldBeing India, an international non-profit that works towards integrating mental health wellbeing programs into education systems, told HealthandMe, "India has done well to break the silence. Yet the loss of young lives to suicide tells us that too many children still feel they have nowhere to turn, and that listening cannot wait for a crisis."

She added, "The harder, more important work is making care a routine part of a school day, owned and led by governments, and not dependent on a single programme or a single champion. Schools are the lived reality of millions of our children. When they become spaces to build resilient, hopeful individuals and not mere academic achievers, we know we are on the right path."

The draft also stresses upon building an inclusive and supportive school culture built on a strong foundation of empathy, care, and mutual trust.

The policy also moves away from emergency crisis management. Instead, it aims to create robust, long-term support systems that could help children thrive and stay motivated towards building their future.

Imaan said mental health problems should not be treated as emergencies. She said, "Just as we build physical health through everyday habits, schools should be building emotional resilience, coping skills and mental-health literacy from an early age. But equally important is having a clear, transparent, end-to-end framework that everyone, whether it’s a student, teacher or parent, can understand and navigate."

Also read: Over 2 Hours of Daily Screen Time Linked to Depression, Obesity In Young People: Lancet

Turning Teachers Into Mentors

The policy also focuses on training teachers to be primary mentors for students who could interact with them every day and recognise early signs of conditions like stress, anxiety, and depression. According to the policy, teachers will be trained to identify changes in behaviours and academic burnout.

This does not mean that teachers will replace professional counselors. Additionally, this effort also urges parents to monitor domestic environments.

The policy also plans to channel traditional Indian Knowledge Systems to promote mental wellness among students. It urges schools to integrate mindfulness practices into everyday student activities.

It promotes that these ancient practices can equip students to handle academic pressure, especially during stressful board examinations. The updated curriculum will now support both cognitive growth and development and psychological well-being.