What Is Anxiety and How Do I Recognize the Fight-Flight-Freeze-Fawn Response?
Anxiety is a natural response to stress, designed to keep us safe. However, when anxiety becomes overwhelming or persistent, it can interfere with daily life. Understanding how anxiety works—and recognizing the fight-flight-freeze-fawn response—can help you manage it more effectively.
What Is Anxiety?
Anxiety is the body’s way of signaling potential danger. It triggers physical and emotional responses that prepare us to react to threats. While mild anxiety can help us stay alert and focused, excessive anxiety can lead to distress, avoidance, and difficulty functioning.
Symptoms of anxiety can include:
Racing thoughts or excessive worry
Increased heart rate or rapid breathing
Muscle tension or restlessness
Difficulty concentrating or feeling overwhelmed
Trouble sleeping or stomach discomfort
Anxiety is often tied to the body’s survival instincts, which manifest through the fight-flight-freeze-fawn response—an automatic reaction to perceived threats.
Understanding the Fight-Flight-Freeze-Fawn Response
When your brain detects a threat (real or perceived), it activates the autonomic nervous system, preparing your body to respond. This response evolved to help humans survive dangerous situations, but in modern life, it can be triggered by stress, conflict, or uncertainty.
1. Fight: Preparing for Battle
The “fight” response prepares you to confront a threat. This might look like:
Feeling irritable or angry
A sudden rush of energy
Clenching fists or jaw
Feeling the need to argue or defend yourself
2. Flight: The Urge to Escape
The “flight” response is your body’s way of trying to avoid danger by running away. Signs include:
Feeling restless or fidgety
Increased heart rate or a sense of panic
Avoiding situations or withdrawing from people
An overwhelming urge to leave or escape
3. Freeze: Feeling Stuck or Numb
The “freeze” response occurs when your body shuts down to avoid harm. This might manifest as:
Feeling numb, detached, or disconnected
Difficulty speaking or thinking clearly
A sense of being stuck or unable to act
Feeling paralyzed by fear or overwhelmed
4. Fawn: People-Pleasing as a Defense
The “fawn” response occurs when someone tries to appease or please others to avoid conflict or danger. This can look like:
Difficulty saying no or setting boundaries
Prioritizing others’ needs over your own
Feeling anxious about displeasing others
Over-apologizing or seeking approval to feel safe
How to Manage the Fight-Flight-Freeze-Fawn Response
Recognizing your body’s anxiety response is the first step toward managing it. Here are some strategies to regain control:
Practice deep breathing to slow down your nervous system.
Engage in grounding exercises to bring yourself back to the present.
Move your body to release built-up energy from fight or flight.
Challenge anxious thoughts by questioning their accuracy.
Use relaxation techniques like progressive muscle relaxation or mindfulness.
Set healthy boundaries to counteract the fawn response.
When to Seek Support
Occasional anxiety is normal, but if it frequently disrupts your life, seeking professional support can help. Therapy can provide tools to regulate your nervous system, reduce stress, and build resilience.
At Core Psychology, we specialize in helping individuals understand and manage anxiety in a way that fosters long-term well-being. If you’d like to learn more, reach out today for support tailored to your needs.
Ready to take the first step?
Booking your first appointment is simple. Reach out today.
📞 Call: 403.488.8912
📧 Email: admin@corepsychology.com
📍 Visit Us in Marda Loop, Calgary
