Blog

Have you ever felt your heart race during a stressful situation, experienced brain fog in the heat of a moment, or found yourself going along with something just to keep the peace? These reactions are tied to the body’s survival mechanisms: fight, flight, freeze, and fawn. They often originate from past traumatic experiences or ongoing stress. Though they may help us in acute situations, chronic activation can have long-term consequences on our physical and mental health. Let’s look at how each response impacts your body and mind—and what you can do to restore balance.  Stress responses are hardwired into us as part of the autonomic nervous system, designed to help us survive threats. These responses were critical when our ancestors faced physical dangers in the wild. However, in modern life, our stressors are often more psychological than physical—like teaching school, social conflicts, or financial concerns. Unfortunately, our bodies can’t always tell the difference. Here’s a breakdown of the four main stress responses: Fight - This is an aggressive response to perceived danger, marked by anger, frustration, or the urge to confront the threat. Flight - This response pushes you to avoid or escape the threat, leading to behaviors such as running away or avoiding conflict altogether. Freeze - When neither fight nor flight seems viable, the body may become immobilized. This can show up as indecision, dissociation, or feeling stuck. Fawn - This response involves people-pleasing or appeasing the threat, often sacrificing personal needs to avoid conflict or gain approval. While these responses are essential for survival in short bursts, they take a toll when activated repeatedly or chronically. Let’s dive into the effects each has on your health. 1. The Fight Response and Its Health Implications When you’re in fight mode, the body gears up for a confrontation. Adrenaline and cortisol levels spike, causing your heart to race and muscles to tense up. You are ready for action! Physical health impacts of that are: Insomnia: It is hard to sleep when your body is primed to fight! Muscle tension and headaches: Digestive issues: Blood flow is diverted away from digestion, potentially leading to conditions like irritable bowel syndrome (IBS). And the Mental health impacts include: Chronic anger and irritability: If you're always in fight mode, it can lead to burnout, anxiety, or depression. Difficulty in relationships: Constant conflict or defensiveness can alienate loved ones, creating isolation or loneliness. 2. The Flight Response and Avoidance Patterns In flight mode, your body’s focus is on escaping, whether physically or emotionally. While it may seem safer to avoid situations, constantly running from stress can lead to unhealthy coping mechanisms. Physical health impacts of that are: Poor sleep again: Similar to the fight response, chronic activation of the flight response keeps your body ramped up, unable to relax to sleep. Fatigue: The constant state of alertness can lead to adrenal fatigue and poor sleep, where your body is depleted from the never-ending need to “run away.” And the Mental health impacts include: Anxiety disorders: Avoidance can lead to social isolation, reinforcing anxiety and making the stressor seem even larger. Procrastination and perfectionism: Constant avoidance can create a cycle of procrastination, making it harder to accomplish tasks and exacerbating stress levels. 3. Freeze: The Health Impact of Feeling “Stuck” In freeze mode, the body shuts down to avoid a threat. This can happen when you feel powerless or overwhelmed by a situation. While freezing may feel protective, it can be paralyzing. Physical health impacts of that are: Immobility-related issues: Being stuck, whether emotionally or physically, can contribute to muscle stiffness and low energy levels and even constipation. Suppressed immune function: Prolonged stress can weaken the immune system, making you more susceptible to illness. And the Mental health impacts include: Dissociation: Chronic freezing can lead to emotional numbness, disconnection from reality, and difficulty engaging with the world. Depression: The sense of helplessness often associated with freezing is a common feature in depression, making it harder to break free from the cycle. 4. The Fawn Response and People-Pleasing Fawning, or the tendency to appease others to avoid conflict, may seem like a harmless way to maintain peace. However, neglecting your own needs can have a profound impact on both your physical and mental health. Physical health impacts of that are: Chronic stress: By constantly bending to others' needs, your body remains in a prolonged state of stress, leading to fatigue and tension. Digestive issues: Similar to other stress responses, fawning can trigger digestive problems as the body’s energy is diverted from rest-and-digest functions. And the Mental health impacts include: Loss of self-identity: Fawning can erode your sense of self, as you may prioritize others’ desires over your own just to maintain peace. Low self-esteem and resentment: Over time, the act of people-pleasing can foster resentment, frustration, and feelings of unworthiness. Healing from Chronic Stress Responses Recognizing which stress response you default to is the first step toward breaking the cycle. Here are some practices that can help: Begin to notice how your body feels throughout the day in different scenarios. Do you feel engaged? Tense? Disconnected? This awareness can help you identify your stress triggers and habitual responses. Movement, especially aerobic exercises like running, walking, or swimming, can help discharge the fight or flight energy, bringing your nervous system back to balance. For those who freeze or dissociate, practices like focusing on your breath or engaging with your physical senses can help bring you back to the present moment. Try the 5-4-3-2-1 exercise: notice 5 things you can see, 4 things you can touch (different textures), 3 things you can hear, 2 things you can smell and1 thing you can taste. If you tend to fawn, learning to set clear boundaries is critical. Setting boundaries are not to force the other person to change but to help protect you. Therefore, you don’t set a boundary on them, but on you. It can be helpful to bring in the support of a professional therapist to help you process past trauma or chronic stress that is interfering with your current life. Fight, flight, freeze, and fawn are natural responses to stress, but chronic activation can have a detrimental effect on your well-being. Understanding your patterns and taking proactive steps to manage stress will not only improve your mental and physical health but also help you feel more balanced, present, and empowered in your life. By tuning into your body’s cues and cultivating healthier coping mechanisms, you can transform these instinctual responses into conscious, empowered choices.