Fight, Flight, or Freeze: Your Body's Reaction to Stress and What It Means

You know those moments when the buildup of stress becomes too much, and your body gets stuck in crisis mode? You may feel rooted in place, stuck without a clue how to move forward, feel an incredibly strong urge to do or think about anything else, or may even find yourself becoming defensive, getting ready to fight back at the stress that threatens your peace. Each of those reactions is an expression of your body’s reactionary or “fight or flight” response, and while you may have heard about this before, there’s actually more to it than you may know!

In this blog, we'll explore the fascinating links between your present stress and your past trauma. They both inform the way you react in some surprising ways! But don't worry, it's not all bad news—with some pointers in the right direction, you can learn to understand your body’s reaction to stress and what to do about it. I'll share some awesome tips and healthy ways to manage stress like a pro. So, let's get started and conquer stress together!

What is “Fight, Flight, or Freeze”?

Exposure to environmental or psychological stressors triggers the release of certain hormones within the body. These hormones prepare the body to react to perceived dangers, whether by heightening our senses while we freeze to avoid detection or slowing unnecessary functions as we prepare to run or engage. Physical symptoms you may notice include shortness of breath, heart palpitations, tense muscles, sweating, dilated pupils, and more. This bodily response is a survival mechanism directed by the sympathetic and parasympathetic divisions of the autonomic nervous system, better known as "fight, flight, or freeze."

Fight

After assessing the threat posed to you, your body will determine whether it feels like it can overcome the stressor. Your body will release signals to put you into fight mode. 

Here are signs of the fight response:

• Tight jaw

• Grinding your teeth

• Intense anger or physical violence

• Crying in anger or frustration 

• A burning or knotted sensation in your stomach

• A reactive or defensive stance 

Flight

When your body determines it cannot overcome the threat, your flight response will kick in. The body produces hormones like adrenaline that will give you extra stamina to flee and escape in the face of danger. 

Here are signs of the flight response:

• Feeling fidgety, tense, or trapped

• Constantly moving your legs, feet, and arms

• Restless body

• Feeling of numbness in your arms and legs

• Dilated, darting eyes

• Avoidance of the source of stress through video gaming, shopping, social media scrolling, sleeping, exercising, or procrastinating

Freeze

Sometimes, your body may decide it cannot fight or flee from the stressor. This reaction is called the freeze response, which is when you do nothing. 

Here are the signs of the freeze response:

• Sense of dread

• Pale skin

• Feeling stiff, heavy, cold, and numb

• Loud, pounding heart

• Decreasing heart rate

Why does my body respond the way it does to stress or fear? 

When we perceive a threat, our brain signals our body to release hormones such as adrenaline and cortisol, which help prepare us for action. This is a biological response, and deeply rooted in the human psyche. However, a lot of the how and why to the way your body chooses to respond is rooted in your past.Childhood stress and trauma can contribute to the processes that decide how you’ll cope with adult stress, which tends to fall into the three categories mentioned above: fight, flight, and freeze. More recently, the psychological community has also recognized a “fawn” response, although this is less common.

While these reactions are understandable in the face of obvious threats, when you notice these symptoms in reaction to situations that aren't overtly dangerous—like an email from a boss—you might feel like your body is betraying you. In this case, your body has generalized this survival skill to include small and even imagined threats. For many people, a pattern emerges. You’re reacting in extreme ways due to experiences you’ve had previously where you felt threatened—a lingering effect of trauma. 

While these reactions may be uncomfortable, they are your body’s best attempt to keep you safe (physically and emotionally). Still, your body doesn’t always know best, and having a better understanding of how your stress response system works and recognizing those responses will help you manage stress effectively. Read on to understand more about how to manage stress in a healthy way.

Proactive Ways to Manage Stress

Stress is a common experience everyone faces, but knowing how to manage stress in the way that it shows up in your life is not an innate skill—it must be learned. 

Chronic stress can cause various unpleasant effects on the body, such as high blood pressure, obesity, sleep problems, and brain changes that worsen anxiety and depression symptoms. This is why it is essential to find healthy ways to manage stress.

• Develop an exercise regimen: Regular exercise is a great way to get your blood circulating and help flush out stress hormones. Find some activities that you enjoy and get your body moving. The mood boost alone is very beneficial.

• Eat a well-balanced diet: A diet rich in fruits and vegetables makes the body function a lot better overall. A healthy diet is essential to brain health. Be sure to stay hydrated, as well.

• Mindfulness: Using mindfulness is a great way to calm your mind. This practice encourages and teaches us to feel and accept our emotions and in turn, let them go. Grounding techniques aid in helping the mind to release negative and intrusive thoughts. 

• Get adequate sleep: Sleep is a great way to reduce stress. An excellent sleep routine regulates mood, calms the body, sharpens judgment, and improves concentration. 

• Practice self-care: Carve out some time for yourself to do something you love, like painting, journaling, reading a good book, pampering yourself, or having some alone time. Self-care has been shown to be a great stress reducer. 

• Lean on a support system: Your friends and loved ones (including the furry ones!) are there to help you through hard times. Allow yourself to lean on others if they are available to assist you in high-stress moments by taking tasks off your hands or just being there to listen.

• Speak with a mental health professional: If your feelings of stress become too overwhelming, speaking with a therapist is a great option. Contact us—Reimagine Her Therapy specializes in treating anxiety and is here to help you on your way to a calmer life. Beyond just talking about what’s bringing you stress, Robin can teach you specific strategies to help you calm your nervous system and discover a deeper understanding of your body’s reaction to stress. 

At the end of the day, it's not about erasing stress from our lives but rather equipping ourselves with healthier coping mechanisms. If you ever find yourself overwhelmed or struggling to cope, don't hesitate to reach out to Reimagine Her Therapy for your next steps. 

You deserve to live a life where stress doesn't control you, but where you hold the power to navigate through it with grace and strength. Here's to a future filled with greater self-awareness, resilience, and well-being. Let's conquer stress, one step at a time.