Understanding Fight, Flight, Freeze, and Fawn Responses: A Path To Healing
Understanding Fight, Flight, Freeze, and Fawn Responses: A Path to Healing
Our stress responses—fight, flight, freeze, and fawn—are survival mechanisms deeply rooted in human evolution, designed to protect us from harm. Historically, these responses enabled our ancestors to survive life-threatening situations, such as evading predators or enduring harsh environments. Biologically, they are governed by the autonomic nervous system, with the fight-or-flight response activating the sympathetic branch and preparing the body for immediate action, while freeze and fawn responses often stem from complex social and environmental adaptations to ensure survival in perceived danger or trauma. While these responses are essential in acute danger, their prolonged activation can lead to detrimental effects on health. Chronic stress responses keep the body in a heightened state of alert, disrupting vital processes like digestion, immune function, and emotional regulation, and ultimately increasing the risk of chronic illnesses such as heart disease, anxiety disorders, and autoimmune conditions. This blog explores these responses, their impacts, and the pathway to healing and balance.
What Are the Stress Responses?
Fight
Description: This response emerges when we perceive a threat we believe we can confront or overcome.
Behaviors: Arguing, controlling, irritability, physical aggression.
Emotional States: Anger, frustration, defensiveness.
Impact on Life: Strains relationships, fosters a constant state of tension, and can create a hostile environment with others and oneself.
Flight
Description: This response drives us to avoid or escape perceived danger.
Behaviors: Avoidance, perfectionism, restlessness, overworking.
Emotional States: Anxiety, fear, overwhelm.
Impact on Life: Leads to chronic anxiety, social isolation, and an inability to confront issues directly.
Freeze
Description: This response occurs when we feel unable to fight or flee.
Behaviors: Procrastination, dissociation, feeling stuck, zoning out.
Emotional States: Numbness, shame, helplessness.
Impact on Life: Disconnects us from emotions, hinders decision-making, and leaves us paralyzed in the face of challenges.
Fawn
Description: This response involves appeasing the perceived threat, often at the expense of personal needs.
Behaviors: Over-apologizing, people-pleasing, boundary issues, neglecting oneself.
Emotional States: Guilt, insecurity, overwhelm.
Impact on Life: Erodes self-identity, fosters resentment, and creates imbalanced relationships.
Chart: Common Responses and Emotional States
Response | Common Behaviors | Emotional States |
Fight | Arguing, controlling, irritability | Anger, frustration, defensiveness |
Flight | Avoidance, perfectionism, restlessness | Anxiety, fear, overwhelm |
Freeze | Procrastination, dissociation, feeling stuck | Numbness, shame, helplessness |
Fawn | Over-apologizing, people-pleasing, boundary issues | Guilt, insecurity, overwhelm |
Why These Responses Feel Normal
For many, living in a fight, flight, freeze, or fawn state becomes the default. This chronic activation often stems from societal and environmental factors such as high-pressure work environments, economic instability, the constant influx of information from technology, and unresolved trauma passed through generations. These influences create a feedback loop of stress that can feel impossible to escape, further embedding these survival mechanisms into our daily lives. The body adapts to chronic stress, creating a baseline that feels “normal.” This adaptation prevents access to the natural “rest and digest” state essential for healing and balance.
How These Responses Develop
Fight: Often developed in response to environments where confrontation was necessary to secure safety.
Flight: Arises from situations where avoidance seemed like the safest option.
Freeze: Emerges in scenarios where no action seemed possible or safe.
Fawn: Stems from the need to appease others to avoid harm or maintain stability.
Impact on Relationships
With Others: Creates cycles of miscommunication, boundary issues, and conflict.
With Self: Perpetuates disconnection, erodes self-trust, and fosters chronic dissatisfaction.
The Role of Cortisol in Chronic Stress
Cortisol, the body’s primary stress hormone, plays a pivotal role in stress responses. Under normal conditions, cortisol is regulated by a precise feedback system that ensures its levels rise in response to stress and return to baseline once the stressor is resolved. Chronic stress keeps cortisol levels high, leading to:
Fatigue: Constant energy depletion.
Weight Gain: Particularly around the abdomen.
Hormonal Imbalance: Disrupts menstrual cycles and thyroid function.
Sleep Disruption: Causes insomnia or non-restorative sleep.
Immune Suppression: Increases susceptibility to illness.
Effects of Prolonged High Cortisol (Comparable to Long-Term Prednisone Use)
Bone density loss.
Increased blood sugar levels.
Suppressed immune function.
Mood swings and irritability.
The Addiction to Cortisol
The body can become addicted to high cortisol levels. When cortisol levels drop, the body may perceive a threat and trigger stress responses to maintain its "fix," perpetuating cycles of anxiety and fatigue.
Long-Term Impacts of Chronic Stress
Physiological Effects
Immune System: Suppressed function, leading to frequent illness and slower healing.
Digestive System: Disruptions causing bloating, discomfort, and leaky gut.
Energy Levels: Rapid cellular energy depletion results in chronic fatigue.
Sleep: Interrupted cycles lead to non-restorative rest.
Weight Management: Increased fat storage, particularly in the abdominal region.
Hormones: Disrupted balance impacts fertility, mood, and metabolism.
Emotional and Mental Effects
Impaired memory and focus.
Increased anxiety, depression, and feelings of helplessness.
Struggles with forming or maintaining healthy relationships.
A Call to Healing: Returning to Rest and Digest
Healing begins with understanding these responses and recognizing when we are living in a survival state. By addressing the root causes and supporting the body’s return to balance, we can:
Reconnect with our true selves.
Improve relationships with others.
Enhance immune function, digestion, and overall vitality.
Moving Beyond Survival: Cultivating Presence and Authentic Responses
Instead of allowing fight or flight responses to dominate, we can learn to operate from a place of presence and intentionality. Being present enables us to interpret situations with clarity and respond authentically, rather than reacting impulsively. Here are some strategies to foster balance and regulate our emotions:
Practice Active Listening: Focus on understanding others rather than preparing a response. This fosters meaningful communication and reduces unnecessary conflict.
Self-Reflection: Pause to assess your emotions and determine whether your reaction aligns with your true values and needs.
Breathing Techniques: Engage in deep, diaphragmatic breathing to calm the nervous system and bring the body out of a heightened state.
Grounding Practices: Use techniques like mindfulness or meditation to anchor yourself in the present moment.
Herbs & Supplement: Nature provides many natural options that assist the body in detoxing excess hormones (cortisol) as well as providing natural calming effects on our nervous system. (Lavender, Ashwagandha, Lemon Balm, and Chamomile to name a few) It is also important to take a high-quality daily multivitamin to get the much-needed amount of B Vitamins, Vitamin C, Vitamin D & K, Zinc, Selenium, Magnesium Complex, and Omega 3’s.
Set Healthy Boundaries: Learn to say no when needed and honor your own limits.
Label Emotions: Name what you’re feeling to create a sense of control and understanding over your reactions.
Regulate Through Movement: Activities such as yoga, walking, or dancing help release pent-up energy and reset the nervous system.
Seek Support: Therapy, coaching, or supportive communities can provide tools and perspectives for deeper healing.
By incorporating these practices, we create space for healthier interactions and inner peace. The journey to emotional regulation and authenticity is ongoing, but the rewards are transformative. Together, these steps allow us to navigate life’s challenges with resilience and grace.
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This journey requires intentional steps, and this blog serves as the introduction to a workbook and program designed to guide you toward healing and wholeness. Are you ready to reclaim the rest and digest state that your body was designed for? Schedule a Nurse Coaching session today.
Contact to schedule: teaoflifeapothecary@gmail.com or 740-464-8336
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