Understanding the “Fight-or-Flight” Stress Response

We are all familiar with the “fight-or-flight” stress response. This is an evolutionary and also in a way, involuntary part of human’s mechanism which ensures our survival when we are posed with a reasonable threat or danger. The “flight-or-fight” response produces physiological responses in our body such as an increased heart rate, respiration and dilation of pupils,  just to name a few.

These physiological responses play a critical role in helping us confront a dangerous or perceived stressful situation. For example, an increased heart rate increases blood flow and the availability of oxygen and energy to the heart. The dilation of pupils allows more light into our eye to scan nearby surroundings. All of these help prepare us to either flee from a dangerous situation or fight the perceived threat. 

What is a “Trauma Response”?

When a person experiences traumatic event or have been exposed to prolonged or chronic stress triggers, it causes a part of our brain, the amygdala, to go into hyperdrive, where we start to sense threats even in non-threatening situations. 

This means that we may find ourselves being hyper-vigilant even when there isn’t any danger around. And our “trauma” may be the invisible factor causing all these overwhelming and intense feelings, causing an over-activated stress response, and become what is termed as a “trauma response”.

This in turn may cause us to behave in ways that we do not understand and can leave us feeling like we have no control over ourselves. This usually means we are displaying what we call a “trauma response” and it is often based on what our brain thinks will help keep us safe in a situation. 

The 4 “Fs” of Trauma Responses

Healthy stress responses are necessary for our survival, as it helps us confront threats. However, when it comes to a trauma response, it can take a toll on our well-being. Our trauma response can be commonly categorised into 4 types:  fight, flight, freeze, fawn, and also sometimes called the 4 “F”s of trauma.

The “Fight” Response

The “Fight” response is to become aggressive to establish security and control. They may feel an adrenaline rush with a strong desire for control in order to feel safe. The thought behind this is often “I need to eliminate the danger before the danger eliminates me!“

It can manifest in these few ways:

• Yelling/ shouting/ crying
• Feelings of anger and rage
• Displaying of physical aggression
• Clenched fist and desire to attack

The “Flight” Response

The “Flight” response is to run or flee from the stressful situation. People with this response often report a strong difficulty to relax and sit still. They may be constantly worrying or avoiding whenever they feel threatened. The thought behind the response is “I need to escape from the situation so that it doesn’t hurt me.“

It can manifest in these few ways:

• Numbness in feet/legs
• Anxiety & jittery feelings
• Shallow breathing
• Observed fidgety-ness, restlessness, and feeling trapped

The “Freeze” Response

The “Freeze” response is to become incapable to moving or making a choice. This state is often known as a state of dissociation, where they may feel detached from the situation. The thought behind this response is “If I don’t do anything, the threat cannot hurt me.”

It can manifest in these few ways:

• Sense of stiffness, heaviness
• Holding breath/restricted breathing
• Wanting to go into ‘your cave’/retreat
• Decreased heart rate (can sometimes increase)

The “Fawn” Response

The “Fawn” response is associated with “people pleasing” to the extent of completely forgetting or ignoring our own thoughts, emotions or body sensations. People may find it hard to say no in order to accommodate to the needs of others. The thought behind this response is, “If I can appease this person, I can be safe from conflict or pain.”

It can manifest in these few ways:

• Difficulty saying “no”
• Going out of the way to please others
• Neglecting one’s own needs
• Pretending to agree with others

An individual who has experienced complex trauma may have more than one trauma response. Trauma responses also don’t typically fit into a category. For people who have suffered severe trauma, responses can pair up creating hybrid responses like fight/fawn and flight/freeze. 

Do you recognise yourself in any of these trauma responses? Fortunately there are ways to cope when our stress response are overactive. Seeking social support, journalling or even practicing mindfulness can help us deal with tough situations and move towards recovery. 

To find out more on how mindfulness can help us change our relationship with our stress response,  chill in to [EP 31: Mindfulness & Stress Reduction – A Happy Life Isn’t a Stress-Free Life]

More Resources (Short-Form Videos):

1. Trauma & the Brain
   
   
2. 4Fs of Trauma Response: Fight Flight Freeze Fawn
   
   
3. What Can Trigger a Trauma?
   
   
4. Mindfulness & Stress Reduction
   
   
5. What To Do When You Notice Stress?

Written By:
Jeannette Qhek
BSc in Psychology & Human Resources (Singapore Management University)
Voice of Chill By Nette