A Look at Stress, FM 21-76

A LOOK AT STRESS

2-1. Before we can understand our psychological reactions in a survival setting, it is helpful to first know a little bit about stress and its effects. Stress is not a disease that you cure and eliminate. Instead, it is a condition we all experience. Stress can be described as our reaction to pressure. It is the name given to the experience we have as we physically, mentally, emotionally, and spiritually respond to life’s tensions.

NEED FOR STRESS

2-2. We need stress because it has many positive benefits. Stress provides us with challenges; it gives us chances to learn about our values and strengths. Stress can show our ability to handle pressure without breaking. It tests our adaptability and flexibility, and can stimulate us to do our best. Because we usually do not consider unimportant events stressful, stress can also be an excellent indicator of the significance we attach to an event—in other words, it highlights what is important to us.

2-3. We need to have some stress in our lives, but too much of anything can be bad. The goal is to have stress, but not an excess of it. Too much stress can take its toll on people and organizations. Too much stress leads to distress. Distress causes an uncomfortable tension that we try to escape or, preferably, avoid. Listed below are a few of the common signs of distress that you may encounter when faced with too much stress:

  • Difficulty making decisions.
  • Angry outbursts.
  • Forgetfulness.
  • Low energy level.
  • Constant worrying.
  • Propensity for mistakes.
  • Thoughts about death or suicide.
  • Trouble getting along with others.
  • Withdrawing from others.
  • Hiding from responsibilities.
  • Carelessness.

2-4. As you can see, stress can be constructive or destructive. It can encourage or discourage, move us along or stop us dead in our tracks, and make life meaningful or seemingly meaningless. Stress can inspire you to operate successfully and perform at your maximum efficiency in a survival situation. It can also cause you to panic and forget all your training. Your key to survival is your ability to manage the inevitable stresses you will encounter. The person that survives is one who works with his stresses instead of letting his stresses work on him.

SURVIVAL STRESSORS

2-5. Any event can lead to stress and, as everyone has experienced, events don’t always come one at a time. Often, stressful events occur simultaneously. These events are not stress, but they produce it and are called “stressors.” Stressors are the obvious cause while stress is the response. Once the body recognizes the presence of a stressor, it then begins to act to protect itself.

2-6. In response to a stressor, the body prepares either to “fight or flee.” This preparation involves an internal SOS sent throughout the body. As the body responds to this SOS, the following actions take place:

  • The body releases stored fuels (sugar and fats) to provide quick energy.
  • Breathing rate increases to supply more oxygen to the blood.
  • Muscle tension increases to prepare for action.
  • Blood clotting mechanisms are activated to reduce bleeding from cuts.
  • Senses become more acute (hearing becomes more sensitive, pupils dilate, smell becomes sharper) so that you are more aware of your surroundings.
  • Heart rate and blood pressure rise to provide more blood to the muscles.

This protective posture lets you cope with potential dangers. However, you cannot maintain this level of alertness indefinitely.

2-7. Stressors are not courteous; one stressor does not leave because another one arrives. Stressors add up. The cumulative effect of minor stressors can be a major distress if they all happen too close together. As the body’s resistance to stress wears down and the sources of stress continue (or increase), eventually a state of exhaustion arrives. At this point, the ability to resist stress or use it in a positive way gives out and signs of distress appear. Anticipating stressors and developing strategies to cope with them are two ingredients in the effective management of stress. Therefore, it is essential that you be aware of the types of stressors that you will encounter. The following paragraphs explain a few of these.

Injury, Illness, or Death

2-8. Injury, illness, and death are real possibilities that you have to face. Perhaps nothing is more stressful than being alone in an unfamiliar environment where you could die from hostile action, an accident, or from eating something lethal. Illness and injury can also add to stress by limiting your ability to maneuver, get food and drink, find shelter, and defend yourself. Even if illness and injury don’t lead to death, they add to stress through the pain and discomfort they generate. It is only by controlling the stress associated with the vulnerability to injury, illness, and death that you can have the courage to take the risks associated with survival tasks.

Uncertainty and Lack of Control

2-9. Some people have trouble operating in settings where everything is not clear-cut. The only guarantee in a survival situation is that nothing is guaranteed. It can be extremely stressful operating on limited information in a setting where you have limited control of your surroundings. This uncertainty and lack of control also add to the stress of being ill, injured, or killed.

Environment

2-10. Even under the most ideal circumstances, nature is quite formidable. In survival, you will have to contend with the stressors of weather, terrain, and the variety of creatures inhabiting an area. Heat, cold, rain, winds, mountains, swamps, deserts, insects, dangerous reptiles, and other animals are just a few of the challenges that you will encounter while working to survive. Depending on how you handle the stress of your environment, your surroundings can be either a source of food and protection or can be a cause of extreme discomfort leading to injury, illness, or death.

Hunger and Thirst

2-11. Without food and water you will weaken and eventually die. Thus, getting and preserving food and water takes on increasing importance as the length of time in a survival setting increases. Foraging can also be a big source of stress since you are used to having your provisions issued.

Fatigue

2-12. Forcing yourself to continue surviving is not easy as you grow more tired. It is possible to become so fatigued that the act of just staying awake is stressful in itself.

Isolation

2-13. There are some advantages to facing adversity with others. As a soldier you learn individual skills, but you train to function as part of a team. Although we complain about higher headquarters, we become used to the information and guidance it provides, especially during times of confusion. Being in contact with others also provides a greater sense of security and a feeling someone is available to help if problems occur. A significant stressor in survival situations is that often you have to rely solely on your own resources.

2-14. The survival stressors mentioned in this section are by no means the only ones you may face. Remember, what is stressful to one person may not be stressful to another. Your experiences, training, personal outlook on life, physical and mental conditioning, and level of self-confidence contribute to what you will find stressful in a survival environment. The object is not to avoid stress, but rather to manage the stressors of survival and make them work for you.

2-15. We now have a general knowledge of stress and the stressors common to survival. The next step is to examine your reactions to the stressors you may face.

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