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.

World Asthma Day is observed globally every year on the first Tuesday of May to raise awareness about the most common chronic non-communicable disease in the world.

The condition affects over 260 million people. It is also responsible for over 450,000 deaths each year worldwide. However, most of these deaths are preventable.

As per the Global Burden of Disease Report (GBDR) 2019, India has the highest and growing burden of asthma in the world in terms of deaths and disability-adjusted life years, and over 3.4 crores of people in India have asthma, despite accounting for only 13 per cent of the world's asthma population, and 42 per cent of global asthma mortality.

World Asthma Day: History

World Asthma Day began in 1998 during the first World Asthma Meeting in Barcelona, Spain.

Coordinated by the Global Initiative for Asthma (GINA), with over 35 countries initially participating, it has grown into a global awareness event held annually on the first Tuesday of May.

GINA is a World Health Organization collaborative organization founded in 1993.

World Asthma Day: Theme

This year, the theme is: “Access to anti-inflammatory inhalers for everyone with asthma – still an urgent need”.

The theme reinforces that every person with asthma, including most pre-school children with asthma, should receive inhaled corticosteroids.

These inhalers reduce the person’s risk of asthma attacks and preventable asthma deaths.

GINA continues to emphasize the need to ensure that all people with asthma can access inhaled medications that are essential for controlling the underlying disease and treating attacks.

Preferably, the inhaler should be a combination 2‑in‑1 inhaler containing both an inhaled corticosteroid and a quick-acting reliever. Together, they treat the asthma symptoms, prevent asthma attacks, and reduce hospital admissions.

Also read: Exposure To Traffic Emissions Before Birth May Delay Speech Development In Children: Study

What is Asthma? Signs and Symptoms

Asthma attacks are mainly caused by the obstruction of the air passages in the lungs, which reduces the ability of the person to inhale life-sustaining oxygen into the body.

The airway obstruction is caused by spasm and tightening of the airway muscles, and inflammation, which causes both swelling of the walls of the air passages and mucus or phlegm blocking the airways.

Common symptoms include

• shortness of breath,
• wheezing (a whistling sound on exhaling),
• chest tightness or pain,
• coughing—often worse at night, early morning, or during triggers like colds, exercise, allergens, or smoke.

How To Treat Asthma

According to GINA, inhaled corticosteroids are essential for treating and controlling asthma.

The short-acting bronchodilator relievers (salbutamol, albuterol, terbutaline, SABAs) only relieve the spasm and tightening of the muscles in the air passages, but inhaled corticosteroid-containing medications prevent asthma attacks by treating the underlying inflammation that causes asthma.

The inhaled corticosteroid-containing medication should be prescribed in addition to, or in combination with, reliever medication, to prevent the continuing avoidable morbidity and mortality from asthma.

In low-middle-income countries, lack of availability or high cost of inhaled medicines, especially inhaled corticosteroid-containing inhalers, are major contributors to the fact that many attacks and 96 per cent of global asthma deaths occur in these countries.

How To Prevent Asthma

Asthma can be prevented by:

• Avoiding exposure to environmental triggers such as air pollution, cold air, fragrances, etc.
• Avoiding contact with allergens.
• Avoiding smoke from cigarettes, candles, incense, and fireworks. Staying away from sick people (cold or the flu)
• Keeping the surroundings dust-free
• Taking vaccinations on time to prevent pneumonia, diphtheria, tetanus, the zoster vaccine, and whooping cough
• Adhering to asthma medications.

If you speak to doctors today, one pattern is becoming very common—women in their 30s are often being diagnosed with both thyroid problems and PCOS together. Earlier, these conditions were seen separately. Now, they frequently show up side by side.

At first, this can feel confusing. The thyroid is a gland in your neck that controls how your body uses energy, while PCOS affects the ovaries, periods, and hormones. They seem unrelated—but inside the body, they are more connected than we think.

Hormonal Imbalance

A big reason behind this overlap is hormonal imbalance. PCOS already disturbs the balance of female hormones and can lead to irregular periods. If the thyroid is underactive, it slows the body’s metabolism and also interferes with hormone levels. When both happen together, symptoms tend to become more noticeable and sometimes more difficult to manage.

Insulin resistance

Another important link is insulin resistance. Many women with PCOS have it, even if they are not diabetic. This means the body struggles to use sugar properly, leading to higher insulin levels. Over time, this doesn’t just affect weight—it also impacts hormones and can indirectly influence thyroid function. That’s why the two conditions often overlap.

Lifestyle

Lifestyle plays a bigger role than we usually admit. In your 30s, life tends to get busy—work pressure, family responsibilities, irregular sleep, and constant stress. Meals are often rushed or skipped, exercise takes a backseat, and screen time goes up. All of this affects the body’s internal balance. Stress hormones, in particular, can disrupt both thyroid function and reproductive hormones.

Weight Gain

Weight gain is another common thread. Many women notice gradual weight gain that doesn’t seem to respond easily to diet or exercise. Thyroid problems can slow metabolism, while PCOS can increase fat storage, especially around the abdomen. This, in turn, worsens insulin resistance—creating a loop that’s hard to break without proper guidance.

It’s also worth noting that we are simply diagnosing more cases now. Women today are more aware of their health and are more likely to seek help for symptoms like irregular periods, fatigue, hair fall, or acne. Earlier, these were often ignored or brushed off as “normal.”

When both thyroid issues and PCOS are present, you may notice:

• Periods are becoming irregular or stopping altogether
• Constant tiredness, even after rest
• Hair thinning or excessive hair fall
• Acne that doesn’t settle easily
• Unexplained weight gain
• Difficulty getting pregnant

How To Manage

The encouraging part is that both conditions can be managed well. The approach is not just about medicines—it’s about small, consistent lifestyle changes. Eating balanced meals, staying physically active, managing stress, and getting proper sleep can make a real difference over time.

The key is to listen to your body. If something feels off and continues for months, don’t ignore it. Getting checked early can save a lot of trouble later.

In the end, this rise in combined thyroid and PCOS cases isn’t random. It reflects how modern lifestyles are affecting women’s health. The good news is—with the right care and awareness, it’s absolutely possible to manage both and stay healthy.

The concept of self-medication in the case of a trivial ailment such as a headache or a small cut is generally considered responsible self-care. Nevertheless, it becomes a matter of public health concern when the process goes through two particular stages. The first of these stages is the “masking of chronic disease." When one uses over-the-counter (OTC) drugs to cover up symptoms of fatigue, acidity, or thirst, he or she ends up masking the symptoms of underlying chronic diseases, which could be type 2 diabetes or high blood pressure, for instance. By the time these symptoms are diagnosed, the condition may have caused irreparable damage to organs. Another health problem created due to self-medication is antimicrobial resistance, which poses a danger not only to the individual but also to society as a whole.

What are the risks of making a self-diagnosis?

Dr Vimal Pahuja, MD, Associate Director, Internal Medicine & Metabolic Physician, Diabetes & Weight Management Clinic, Dr LH Hiranandani Hospital, Powai, Mumbai, said, “The most serious complications include those that have no immediate effects and do not trigger pain signals. DILI is a growing concern in India and is a consequence of the persistent abuse of painkillers (NSAIDs) or even some of the herbal supplements available in the market. In the same way, ‘kidney compromise’ results from prolonged consumption of analgesics. Looking at things from the viewpoint of the endocrine system, the frequent consumption of over-the-counter steroids, which are also included in some ‘miracle’ skin creams and supplements, can affect hormones and lead to the development of secondary diabetes.”

Does it help to ‘Google’ symptoms?

Internet searches usually generate confirmation bias, where patients only seek answers that align with what they want to hear. Health-related social media sites and influencers tend to oversimplify medical issues by encouraging bio-hacking. This results in unsafe practices, such as people prescribing themselves advanced metabolic and hormonal treatments without being aware of the contraindications or the need for clinical testing.

Dr Kirti Sabnis, Infectious Diseases Specialist, Fortis Hospital, Mulund & Kalyan, Mumbai, said, “With the growing emphasis on early and accessible diagnosis, more individuals are becoming proactive about understanding their symptoms and lab reports. This has led to a noticeable rise in what clinicians often refer to as ‘Google diagnosis,' where patients arrive with self-researched conclusions based on online information or AI-enabled report analyses.”

Why is accurate diagnosis important?

The expert went on to say that interpreting symptoms and investigations is rarely straightforward. Fever, for instance, is merely a symptom and can stem from a wide range of causes, from infections to non-infectious conditions such as thyroid disorders. While digital tools and AI platforms can analyse reports and suggest possible conditions, they typically rely on common algorithm-based differentials. In some cases, this may lead to alarming or misleading possibilities such as tuberculosis or even cancer, when the underlying issue could be far less serious.

Accurate diagnosis requires more than data interpretation; it demands clinical expertise, physical examination, and years of medical experience to connect symptoms, history, and test results. Over-reliance on online searches can sometimes lead to unnecessary anxiety, delayed diagnosis, or even self-medication, which may complicate the condition further.

The importance of taking time to explain the reasoning behind prescribed medication is essential, especially when informing a patient that an antibiotic cannot cure their flu.