Understanding the Four Stress Responses: Fight, Flight, Freeze, and Fawn
Stress is an inevitable part of life, and how we respond to it can significantly impact our well-being. The nervous system has four primary responses to stress: fight, flight, freeze, and fawn. I am sure you have heard of the first three and can identify when you or someone else has responded in those ways. Fawn, however, is the most unfamiliar stress response. Let's see if you recognize or even identify with any of the fawn stress response traits. Understanding these responses can help us manage stress more effectively and improve our mental health.
In this blog post, we'll delve into each of these responses, explore how they manifest both emotionally and physically, and discuss what happens neurologically when we react to stress. Our goal is to provide you with a deeper understanding of yourself, encouraging personal growth and resilience.
Remember, the goal isn't to eliminate stressors in our lives, it's to eliminate the amount of time the stress lives within our mind and body. Stress has a direct impact on our physical, emotional, and mental wellbeing. And when we live in chronic stress we can end up experiencing illnesses, autoimmune conditions, gut health complications, anxiety, depression, burnout and a lot more. Lowering the impact of stress on your mind and body can help you build endurance and resiliency.
The Fight Response
Emotional and Physical Manifestations
When faced with a perceived threat, the fight response can kick in. This reaction is characterized by a surge of energy aimed at confronting and overcoming the danger. Emotionally, you might feel intense anger, frustration, or irritation. You might experience thoughts like, "I need to stand my ground" or "I have to fight back." This is also where people will play out what if fights in their mind. The danger however is understanding that our brains do not know the difference between reality and what-if. These thoughts can lead you to dysregulation, causing you to become chronically stressed and eventually burnout.
Physically, your body prepares for battle. Your heart rate increases, muscles tense up, and adrenaline floods your system. You might clench your fists, feel a rush of heat, or notice your breathing becoming shallow and rapid. This heightened state of arousal is your body gearing up to take action.
Neurological Processes
Neurologically, the fight response is triggered by the amygdala, the brain's alarm system, remember its scanning for threats all the time. When it perceives a threat, it sends a distress signal to the hypothalamus, which activates the sympathetic nervous system. This leads to the release of stress hormones like adrenaline and cortisol, preparing your body for a physical confrontation. The prefrontal cortex, responsible for rational thought and decision-making, is often bypassed, resulting in impulsive, instinct-driven actions. This intense survival response is great for avoiding dangers, but if you get stuck living in this cycle of survival it can actually make your body sick.
The Flight Response
Emotional and Physical Manifestations
The flight response is all about escape. When you perceive a threat, your instinct might be to run away or avoid the situation entirely. Emotionally, this response is often accompanied by feelings of fear, anxiety, and panic. You might have thoughts like, "I need to get out of here" or "I can't handle this."
Physically, your body prepares to flee. Your heart rate and blood pressure increase, your pupils dilate to take in more light, and your muscles are primed for rapid movement. You might feel a sudden burst of energy, cold sweat, or a sense of restlessness. These physiological changes are all aimed at enhancing your ability to escape from danger.
Neurological Processes
The flight response also involves the amygdala and the hypothalamus. When the amygdala perceives a threat, it activates the hypothalamus, which then stimulates the sympathetic nervous system. This leads to the release of adrenaline, increasing your heart rate and redirecting blood flow to your muscles. This prepares your body to move quickly and efficiently away from the threat. The prefrontal cortex may be less active, making it challenging to think clearly or make rational decisions.
The Freeze Response
Emotional and Physical Manifestations
The freeze response can occur when neither fighting nor fleeing seems like a viable option. This reaction involves a sudden halt in movement and a feeling of being stuck. Emotionally, you might feel numb, detached, or overwhelmed by fear. Thoughts might include, "I can't move" or "I'm paralyzed."
Physically, the freeze response is characterized by a decrease in heart rate and muscle tension. You might feel cold, experience a sense of heaviness, or notice a lack of coordination. This response can make you feel like you're in a state of shock, unable to act or react.
Neurological Processes
The freeze response involves a different pathway in the brain. The amygdala still detects the threat, but instead of activating the sympathetic nervous system, it triggers the parasympathetic nervous system through the dorsal vagal complex. This leads to a decrease in heart rate and muscle activity, essentially putting the body into a state of immobility. The prefrontal cortex is often offline, making it difficult to think or plan an escape.
The Fawn Response
Emotional and Physical Manifestations
The fawn response involves trying to appease the threat to avoid conflict. This reaction is often seen in situations where the person feels helpless or dependent on the aggressor. Emotionally, you might feel submissive, compliant, or overly eager to please. Thoughts might include, "I need to make them happy" or "If I do what they want, I'll be safe."
Physically, the fawn response can manifest as a softening of body language, a tendency to avoid eye contact, and a decrease in muscle tension. You might notice yourself nodding frequently, speaking in a gentle tone, or going out of your way to be agreeable. The main issue with living in a chronic Fawn Stress response is Identity Erosion. At some point, you make yourself so small, and put yourself on the back burner for too long, that you lose who you are and you lose your sense of value.
Neurological Processes
The fawn response involves both the amygdala and the prefrontal cortex. The amygdala detects the threat, in fact its job is to constantly scan the body for dangers or threats. When it does find a threat, instead of triggering a purely physical response, it engages the prefrontal cortex to find ways to mitigate the danger through social behaviors. This might involve increased activation of brain areas associated with empathy and social bonding, like the ventromedial prefrontal cortex and the anterior cingulate cortex. The goal is to reduce the threat by fostering a sense of safety and connection.
Growing Your Understanding and Resilience
Understanding these stress responses is a crucial step in managing your mental health and building emotional regulation. By recognizing how your body and mind react to stress, you can develop strategies to cope more effectively. Here are a few tips to help you grow your resilience:
Awareness: Start by identifying which stress response you tend to default to. This self-awareness can help you anticipate your reactions and plan accordingly. We cannot heal what we cannot see.
Mindfulness: Practice mindfulness techniques to stay present and calm. This can help you engage your prefrontal cortex, allowing for more rational decision-making.
Breathing Exercises: Deep, slow breathing can activate the parasympathetic nervous system, counteracting the stress response and promoting relaxation. This may be harder in the midst of a stressful moment, but taking 5-10 min a day to breath deep will provide muscle memory for your body. When stress comes, you will instinctively begin your breathing exercises because you have trained your body to find comfort in them.
Healthy Boundaries: Learn to set and maintain healthy boundaries. This is especially important if you tend to default to the fawn response. Boundaries are a pillar for your mental health!
Seek Support: Don't hesitate to reach out for professional help. A mental health coach or therapist can provide valuable tools and support to help you manage stress effectively. You do not have to do this alone. Consider finding a professional who will be in your corner, give you tailored tools that will help you, and help you make a way when you feel like there isnt' one anymore.
Understanding the fight, flight, freeze, and fawn responses can empower you to navigate stress more effectively. By recognizing these reactions in yourself, you can take steps to manage them and improve your overall well-being. Remember, it's okay to seek help and prioritize your mental health. The goal of emotional regulation isn't to be calm and stress free, its to build your ability to bounce back when stressful things happen. It's also the ability to care for yourself, mind and body, through the stressful event so that no additional harm happens.
By embracing a deeper understanding of your stress responses, you can navigate life's challenges with greater ease and confidence. Remember, every step towards self-awareness is a step towards a healthier, happier you. Stay curious, stay compassionate, and keep growing. In the healing journey with you.