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.

Heavy menstrual bleeding caused by fibroids and other gynecological conditions is a major but often overlooked contributor to anemia among Indian women, said Dr. Roma Sinha, Chief Gynecologist and Director of Gynecological Robotic Surgery at Apollo Hospitals, Hyderabad, today.

Speaking at the Times Network India Health Summit 2026 at Hyderabad, Dr. Sinha highlighted how many women normalize excessive menstrual bleeding and delay seeking medical attention, often leading to severe anemia and a reduced quality of life.

Fibroids And Heavy Bleeding Behind Anemia

According to Dr. Sinha, it is not uncommon for women to visit her clinic with hemoglobin levels as low as five or six grams per deciliter.

"Most of the time, it is not nutritional anemia. Women lose so much blood during their menstrual cycles that they are unable to rebuild their hemoglobin levels," she said.

While national programs such as Anemia Mukt Bharat focus heavily on pregnant women, Dr. Sinha pointed out that anemia occurring during other stages of a woman's life often goes unnoticed.

She said many women learn from family members and friends that heavy bleeding is "normal" and simply continue to suffer without seeking treatment.

Also read: Violence Against Doctors Is A National Concern, Says IMA Dilip P. Bhanushali

Fatigue And Poor Quality Of Life

Beyond the underlying disease, Dr. Sinha emphasized the impact heavy menstrual bleeding has on women's daily lives.

"Many women think they are tired because of stress, work, or family responsibilities. But often it is low hemoglobin and iron deficiency causing that fatigue," she said.

The expert noted that a simple hemoglobin test can help diagnose anemia, yet many women continue to prioritize the health of their families over their own well-being.

Lack of Awareness

Dr. Sinha identified lack of awareness and negligence as two major reasons why women delay medical consultations.

"Heavy bleeding occurs only for a few days every month, so women tend to tolerate it and move on. Many don't realize that it is treatable and that ignoring it can lead to dangerously low hemoglobin levels," she said.

The expert stressed the need for greater public awareness and open conversations about menstrual health.

"It should not be a taboo to talk about heavy menstrual bleeding," she added.

Surgery Not The Only Treatment Option

Read More: Childhood Obesity Is A 'Do or Die' Crisis, Experts Warn

A common fear among women, Dr. Sinha said, is surgery. Many patients avoid consultations because they assume treatment will automatically mean a hysterectomy —the surgical removal of the uterus— after which pregnancy is impossible, the top gynecologist said. However, she clarified that surgery is not the only option available for fibroids.

"Fibroids are largely benign tumors. Women today have choices, including medical management, non-invasive treatments, myomectomy, or hysterectomy, depending on their individual needs and preferences," she said.

The expert added that modern technologies such as robotic surgery have significantly improved outcomes for women requiring treatment.

Dr. Sinha also highlighted long-term research conducted on women who underwent robotic surgery for fibroids.

"We followed patients for ten years and found that 86.3 per cent conceived and delivered successfully after surgery," she said.

The findings, she noted, should reassure younger women concerned about fertility after fibroid treatment.

Early Diagnosis

Read To Know: AI Cannot Replace Doctors, It Can Only Complement, Says Dr Santosh Sivaranjani

While early detection cannot eliminate fibroids completely, Dr. Sinha said it can prevent severe anemia and improve overall quality of life. "Current treatments can control symptoms and act as bridge therapies, helping women avoid complications and delay more definitive treatment when appropriate," she explained.

'Don't Ignore Heavy Bleeding'

In her message to women, Dr. Sinha urged them to listen to their bodies and seek help when they notice abnormal menstrual bleeding.

"If you feel your periods are heavier than normal, don't ignore it. Get a simple hemoglobin test and consult a gynecologist," she said.

Dr. Sinha also called on families, particularly men, to support women in seeking care and to pay attention when they complain of persistent fatigue or excessive menstrual bleeding.

Violence against healthcare professionals is no longer just a workplace issue but a national concern that threatens the very foundation of India's healthcare system, said Dr Dilip Bhanushali, Immediate Past National President of the Indian Medical Association (IMA), at the ongoing Times Network India Health Summit 2026 in Hyderabad.

Addressing a session on Building Trust in Healthcare: Addressing Violence Against Healthcare Professionals, the expert highlighted the alarming rise in attacks on doctors, nurses, and other healthcare workers, calling for urgent legal reforms, stronger security measures, and a renewed effort to rebuild trust between patients and medical professionals.

Over 60% Healthcare Workers Face Violence

Drawing attention to the scale of the problem, the Dr Dilip said studies show that more than 60 per cent of healthcare workers in India have experienced some form of violence, with verbal abuse being the most common. Emergency departments continue to be among the most vulnerable areas for such incidents.

"Behind every statistic is a doctor who went home shaken, a nurse who cried silently after a night shift, or a medical student questioning their future in the profession," he said.

The growing normalization of violence against healthcare workers, he warned, is one of the most worrying aspects of the crisis.

Doctors Become Targets When Outcomes Go Wrong

Dr. Dilip noted that while doctors are often celebrated when treatments succeed, they frequently become targets when outcomes are unfavorable despite their best efforts.

"Medicine is not mathematics. Not every illness can be cured, not every complication can be predicted, and not every life can be saved," he said.

While emphasizing that accountability and transparency are essential when mistakes occur, the expert stressed that violence can never be justified. "A complication is not necessarily misconduct, and a bad outcome is not necessarily a crime," he added.

Trust Is The Oxygen of Healthcare

Also read: Childhood Obesity Is A 'Do or Die' Crisis, Experts Warn At Times Network India Health Summit 2026

Calling trust the foundation of effective healthcare delivery, Dr. Dilip said the erosion of trust between patients and doctors has serious consequences for the entire healthcare ecosystem.

"Without trust, every prescription is questioned, every diagnosis is doubted, and every conversation becomes a confrontation," he noted.

The Indian Medical Association has consistently maintained that violence against healthcare workers is not merely an attack on an individual doctor but on the healthcare system itself, he added.

Demand for Stronger Laws and Faster Justice

The IMA leader reiterated the association's long-standing demand for a comprehensive central law to protect healthcare personnel and institutions.

While acknowledging that several states have enacted legislation against violence towards healthcare workers, they argued that enforcement remains inconsistent.

The association is seeking stricter penalties, mandatory registration of cases, speedy investigations, and time-bound prosecution of offenders.

"Laws on paper alone cannot protect healthcare workers. Enforcement is equally important," Dr. Dilip said.

Hospitals Must Be Designated Safe Zones

Read More: Times Now Health Summit 2026: AI Cannot Replace Doctors, It Can Only Complement, Says Dr Santosh Sivaranjani

Beyond legislation, Dr Dilip said called for practical measures to improve safety within healthcare facilities.

Recommendations included regular security audits, adequate CCTV coverage, trained security personnel, emergency response systems, and controlled-access areas within hospitals.

"No healthcare professional should fear for their safety while caring for patients," he said.

"The future of healthcare cannot be built on fear; it must be built on trust," Dr Dilip said.

Healthcare professionals, he added, continue to serve despite long hours, emotional strain, and personal sacrifices, and deserve both protection and respect.

"Protect the healer, and you protect healing itself," Dr Dilip said.

The ongoing Times Now India Health Summit 2026 – South Edition in Hyderabad is bringing together leading voices from government, medicine, research, and the healthcare industry to discuss the future of India's healthcare system.

The summit featured renowned doctors, policymakers, hospital leaders, researchers, and healthcare innovators, with discussions spanning preventive healthcare, artificial intelligence, women's health, public health policy, and medical innovation.

As artificial intelligence (AI) continues to transform healthcare worldwide, concerns about technology replacing doctors remain a topic of debate.

Dr. Santosh Sivaranjani, popularly known as "The ORS Lady of India," addressed these concerns at the Times Now India Health Summit 2026 – South Edition in Hyderabad.

The renowned pediatrician and social activist emphasized that AI can only assist doctors and cannot replace the core human qualities that define medical care.

Dr. Sivaranjani acknowledged that doctors are increasingly embracing innovations such as artificial intelligence to improve patient care and health education. However, she stressed that technology has clear limitations.

"No matter how much AI advances, it can only complement us. It cannot replace the human touch, clinical acumen, or the genuine empathy that doctors have towards their patients," she said. "We should be proud of being doctors" because such qualities cannot be replicated by machines, she said.

The Privilege and Challenge of Being a Doctor in India

Speaking before an audience of healthcare professionals, Dr. Sivaranjani also highlighted the unique challenges and rewards of being a doctor in India. She described the profession as both a privilege and an extraordinary challenge, citing the immense patient load, demanding work schedules, and personal sacrifices made by medical professionals every day.

"Our journey demands countless sleepless nights, missed birthdays, missed anniversaries, and even caring for other patients when our own loved ones are unwell," she said. "Yet the moment we see a patient recover and smile, all those sacrifices seem worthwhile."

Changing Perceptions of the Medical Profession

Dr. Sivaranjani also reflected on the changing perception of doctors in India. She noted that physicians were once regarded with deep respect and seen as pillars of strength during families' most difficult moments. While many doctors continue to uphold these values, she expressed concern that rising healthcare costs and changing public expectations have altered doctor-patient relationships.

"Most doctors work to the best of their ability and according to their conscience, not to please patients but to provide the right treatment," she said.

Concerns Over the Consumer Protection Act

The pediatrician further highlighted concerns about the inclusion of doctors under the Consumer Protection Act, arguing that it has contributed to a more defensive doctor-patient relationship.

"Medicine often requires difficult and sometimes risky decisions to save lives. However, fear of legal consequences can make doctors hesitant to take those necessary risks," she said.

Rebuilding Trust Through Empathy and Ethics

Calling for efforts to rebuild public trust, Dr. Sivaranjani urged medical professionals to prioritize empathy, transparency, ethical practice, and patient education. She emphasized that medicine is not only a science but also an art that requires compassion and effective communication.

"The moment a patient enters your consultation room, half of their illness should disappear because of the confidence and reassurance you provide," she said. "Arrogance has no place in our profession."

She also stressed the need to strengthen public healthcare infrastructure to ensure equitable access to quality medical services across the country.

Concluding her address, Dr. Sivaranjani paid tribute to healthcare workers across India for their dedication and resilience.

"It is a privilege to be a doctor in this great country and to make a difference in so many lives," she said. "At the same time, it is an extraordinary challenge to protect ourselves from violence, navigate legal pressures, and help people understand that we are here not to please them, but to heal them."