How Can You Recognize When To Flight, Flee, Or Freeze?

When people experience fear, anxiety, or sense danger, their body's sympathetic nervous system might respond in several ways, commonly known as the fight-flight-freeze reaction. This reaction can be innate and is triggered by the release of stress-related hormones like cortisol and adrenaline. Identifying when this reaction occurs in your body and the appropriate course of action can enhance your overall mental and physical well-being.

What Is Fight, Flight, and Freeze?

In the 1920s, a physiologist named Walter Cannon characterized what he termed the acute stress response, later dubbed the "fight or flight response." Over the years, physiologists and psychologists have continued to expand and refine Cannon's research. Since the initial investigations, freeze and fawn have also been incorporated into the body's stress response.

To fight means to aggressively confront the threat.

Flight signifies escaping from the danger.

Freezing is when you become incapable of moving or acting against the threat.

You might find yourself concealing from the danger. Fawn is the act of complying with the attacker to protect yourself.

When you sense danger, your body might instantaneously react to the situation, whether or not it is truly harmful. Regardless of whether the fight, flight, freeze, or fawn reaction takes place, the primary aim of your nervous system might be to reduce, eliminate, or evade the danger and revert to a relaxed state.

The fight, flight, and freeze response might arise due to stress, apprehension, and trauma. In certain instances, the body's reaction to a perceived threat does not correspond with the actual situation. For instance, exam anxiety might prompt an overactive nervous system. Even though a test might not cause lasting damage, an individual could feel compelled to avoid it or become immobilized when trying to recall a specific piece of information.

When dealing with a hyperactive nervous system, there are lifestyle adjustments, coping strategies, and treatment options available to assist you.

How Does The Confront-Flee-Immobilize Reaction Function?

Before the fight or flight reaction takes place, there might be a genuine or perceived threat. You could think that you are going to encounter psychological or physical harm as an outcome. Upon detecting a threat, your nervous system could transition into an acute stress response. Specific physiological reactions might dominate your body, leading to alterations in mental and physical well-being.

The Physiological (Body) Stress Reaction

Physically, during the fight or flight response, your body and nervous system could start acting to protect you. The hypothalamus initiates a sequence of rapid transformations in the nervous and endocrine systems that drive you to respond. You could experience the following physical symptoms:

• Hormones like adrenaline are released into your body by your endocrine system
• Your heart rate accelerates
• Your blood pressure soars
• Your pupils widen
• Your veins narrow to direct more blood to your muscles
• You start to sweat
• Your major muscles become tense
• Your smooth muscles relax, enabling your lungs to intake more oxygen
• Digestion and immune systems cease operation so energy can be utilized to address the crisis
• You begin to shake
• Your blood sugar might surge as your liver breaks down glycogen

The Psychological (Mental) Stress Reaction

In addition to any physical responses, you could encounter psychological symptoms. Acute stress in the form of anxiety may amplify the intensity of an emotional reaction. You might experience intense anger or fear. In some instances, people report their minds "going blank" and uncertainty about how to proceed, which can be an aspect of the freeze response. You might also undergo the following:

• Anxiety or panic episodes
• A concentration on larger concerns, accompanied by difficulty focusing on minor tasks
• Heightened awareness of your environment or your body
• Feeling "paralyzed" or incapable of moving

Both physiological and psychological stress might push your body and mind into a survival state. Humans are not the only species to experience this; other animals might also react similarly to danger.

The fight-or-flight response often defends us and preserves our lives. However, these reactions can also be activated when they do not match the situation or may remain "engaged" for longer than necessary. When this occurs, it could result in mental and physical health repercussions.

Why Do Certain Individuals Confront While Others Escape?

You might become immobilized if you feel overwhelmed by your physical or emotional sensations. Some people could freeze in a traumatic situation if they believe or know they are incapable of escaping or retaliating. This reaction might result from previous unsuccessful attempts to confront or flee in similar circumstances.

A fawn response is frequently linked to abusive relationships and traumatic interpersonal experiences. For instance, someone who has failed to escape or fight might subconsciously or consciously fawn by trying to placate an abusive person in an effort to potentially evade or protect themselves from further mistreatment.

How To Identify Stress Reactions

When learning to defend yourself and soothe your nervous system, it could be helpful to comprehend what it feels like to undergo each response.

Fight

The fight response might occur when you or your body thinks there is an opportunity to physically overpower a threat. Your brain could send signals to your body to ready you for the physical demands of fighting or defense. Your body might redirect blood flow to your muscles in anticipation of a potential imminent confrontation. You could also feel your blood rushing to your cheeks.

Some indications you're in fight mode include:

• Tears
• An impulse to physically attack through punching, kicking, or other methods
• A clenched jaw or grinding teeth
• The urge to take action
• Glaring at others
• Shouting or speaking angrily
• A feeling of intense rage
• Upset stomach
• Quick breathing or heart rate
• Tense muscles

In some situations, fighting might be a beneficial response. For example, if you are in a life-threatening scenario where you cannot escape, you could fight to protect yourself before running.

Flight

Your brain could prepare you to flee in certain circumstances. For example, someone might run out of a burning building if there is a fire instead of attempting to extinguish it themselves. During a flight response, you could experience the following:

• Restless legs
• Numb limbs or body
• Dilated eyes and heightened vigilance
• Physically running
• Fidgeting
• Tense jaw
• A feeling of entrapment
• Fear or anxiety
• A sense of shock, surprise, or confusion
• A desire to evade

Freeze

In some instances, individuals might freeze when a fight or flight response is not possible or has not been effective in the past. It might also happen subconsciously. Animal and human freezing behaviors could be a means to ensure immediate safety while evaluating a situation. You could undergo the following during a freeze response:

• Feeling cold
• Numbness in your body
• Pale skin
• Feeling heavy or rigid
• A sense of fear, anxiety, or dread
• A pounding heart
• Decreased heart rate
• Dissociation (feeling outside of your body)

Fawn

For example, if you had an abusive parent as a child, you might respond to angry, abusive, or unkind people with compliance, fear, or placidity. You might be experiencing a fawn response if you find yourself trying to appease others at your own expense. You might also use this response subconsciously to prevent further harm.

What Occurs Following A Stress Response?

The fight-flight-freeze reaction is an innate defense mechanism against any perceived threat. Stress impacts people differently; consequently, they might react differently, even after the danger has passed.

The autonomic nervous system governs stress and manages all your essential systems, including breathing, eating, and blood circulation. Your body typically operates on autopilot and controls these systems. However, after confronting or fleeing, you might notice that your body attempts to "catch up" with itself. Your adrenal glands above your kidneys might have been regulating your blood pressure and managing the fight or flight response.

The sympathetic nervous system, also controlled by the brain, manages your reaction to sensory input like loud noises, unpleasant odors, and sensory hazards. When you encounter these stressful stimuli, your body might sweat, and your temperature could rise in anticipation of stress. You may also feel lightheaded.

As the sympathetic nervous system could provoke a fight or flight response, the parasympathetic nervous system works to regulate the sympathetic system once the danger has passed. Referred to as the "rest and digest" period, the time after a threat has subsided may allow your body to recompose itself before resuming daily tasks. Some individuals might eat or drink something and rest after experiencing real or perceived danger.

When the fight or flight response persists after a threat has passed, it might be considered chronic stress or a symptom of an underlying condition, such as post-traumatic stress disorder (PTSD).

If you are facing or witnessing abuse of any kind, the National Domestic Violence Hotline is available 24/7 for support. Call 1-800-799-SAFE (7233) or text "START" to 88788. You can also use the online chat. 

Inadequate Fight, Flight, or Freeze Reactions

Each response type can be advantageous in specific perilous situations. Many individuals might experience more than one response in such scenarios. For instance, a person may fend off an assailant and then flee. If they cannot, they might resort to freezing or fawning to try to halt the attacker.

However, some people might react in a certain way when it would be more appropriate to react differently. Alternatively, someone might undergo a fight or flight response after a threat has completely vanished.

Mismatched Responses

Occasionally, a body might react inappropriately or inconsistently to a threat. For example, if someone freezes during a fire when an open window is available for escape, they could be increasing their danger. Although this response might not be a conscious choice, there are methods to learn how to ground yourself to make a healthy decision.

Remaining in a Fight or Flight State Long-Term

In certain cases, individuals may stay in a fight or flight state after a threat has passed, or if a long-term, repeated threat does not vanish, such as an abusive relationship. Research indicates that an extended fight or flight response can cause physical illness, a weak immune system, and chronic pain. This response often occurs in those diagnosed with PTSD.

Perceiving Threat Where None Exists

There might be instances when you undergo a fight or flight response when no threat is present. This situation can happen with an anxiety disorder, everyday stress, or panic attacks. For example, you might become overwhelmed and feel the urge to flee when experiencing anxiety about a social situation.

Understanding Your Primary Response Type

Many individuals might experience one or two primary types of stress responses. These responses may become patterns employed in numerous situations. If you have endured trauma, you might experience a more habitual response that may not suit a situation. Recognizing which response you undergo can help you decide how to protect yourself in the future.

Fight or Flight and PTSD

A continuous fight or flight response could indicate PTSD. Although not everyone may develop PTSD, prolonged exposure to intensely stressful situations might cause flashbacks and nightmares, among other symptoms.

The person diagnosed with PTSD might not recall the specifics of a trigger, but they may exhibit reactive behaviors such as nervousness, hyper-vigilance, or outbursts of angry behaviors. Anxiety disorders may accompany PTSD symptoms. If you believe you may be experiencing PTSD, seek support. You are not alone.

Do You Know How Your Body Responds to Fight, Flight, or Freeze? Talk With A Therapist for the Answer

How to React to Stress Responses

Stress might happen automatically when you feel threatened. If you're experiencing chronic stress, you may feel down or struggle to make healthy decisions. Chronic stress can result in an elevated heart rate, aching teeth, and chronic pain. Over time, these responses wear away at your overall health.

Discovering healthy ways to react to these responses can be beneficial. A licensed therapist may also help you recognize when your brain engages in fight-flight-freeze-fawn responses. If you have experienced trauma or long-term stress, your therapist may also help you discuss the details of these events and find ways to move forward and feel safe.

Discern the Difference Between Real and Imagined Threats

You may begin by learning to discern whether threats are perceived or dangerous. When you perceive the same threat multiple times, you may also consult a counselor to determine the situation's safety.

You might find that what you perceive as a threat now is a vague reminder of an earlier threat. For example, you might experience fear of the forest if you once encountered a frightening wild animal as a child. However, the forest could be safer than you feel it is. With time, a therapist may help you feel more at ease in nature.

Calm or Act

When faced with a trigger you feel threatened by, you may choose between using calming coping mechanisms or acting to remove the threat. To help the stress response pass, you can breathe deeply, practice mindfulness of the present moment, meditate, sing, write, or exercise. These coping mechanisms have been studied to be beneficial for reducing stress and calming the nervous system.

If the threat is real and you can do something about it, try to act. By acting, you may reduce or escape the threat and protect yourself. If you're not sure if a threat is real, consider discussing the events with a counselor after they occur.

Make a Decision

After the threat has passed, you may make choices to lessen your fear, increase your ability to respond appropriately and flexibly, and learn to recognize when perceived threats have no basis in present fact.

Since the main stress reactions are fight, flight, freeze, or fawn, in some instances, these responses can be combined. Typical mixed patterns might include:

• Fawn-fight: Endeavoring to manage a threat using psychological tactics, anger, or assertiveness
• Fawn-flight: Evading a threat through approaches such as the "gray rock" technique
• Fawn-freeze: Yielding to a threat and trying to appease it

Seek Assistance

Since the fight-flight-freeze response is physiological, it can be challenging to think rationally about it. In these cases, talking to a professional could be beneficial. A therapist may help you confront past traumas or long-term stress and their impacts. They might teach you techniques for calming yourself when you realize a threat is perceived. They can also help you overcome issues related to your fight-flight-freeze-fawn responses.

For those who feel anxious about attending therapy or aren't sure if it is safe, finding a therapist who allows you to attend counseling from a comfortable location can be beneficial. Online therapy might offer this flexibility. You can attend therapy from anywhere with an internet connection and connect with your licensed therapist. Additionally, studies show that online therapy is as effective as in-person counseling in treating long-term stress and trauma exposure. If you're interested in trying this modern treatment, consider reaching out through a platform like ReachLink.

Takeaway

Understanding the fight, flight, freeze, and fawn responses can be the first step in knowing how to react to them. Whether a threat is perceived or occurring, stress can negatively impact your body. If you are experiencing a fight or flight response for longer than usual or struggling to react safely, you may benefit from therapy. Consider reaching out to a counselor for further guidance and empathetic support.