Stress & the Nervous System: Understanding Fight, Flight, Freeze, Fawn

Stress is both a common topic in neuroscience and a common occurrence in our everyday lives. Stress responses may seem odd and unusual, but they are actually automatic survival mechanisms controlled by the autonomic nervous system. Oddly enough, modern stressors that we face commonly, like school and relationships, trigger the same systems designed to respond to physical danger! That’s why it’s important to understand these systems so we can respond with awareness instead of panic.  

The nervous system is made of two parts: the Central Nervous System and the Peripheral Nervous System. The Central Nervous System consists of the brain and spinal cord to conduct higher-level cognitive functions. The Peripheral Nervous System connects the Central Nervous System to the rest of the body and consists of the Autonomic and Somatic nervous systems. The Somatic system controls voluntary actions such as running and writing, whereas the Autonomic system (the topic of our discussion!) maintains involuntary functions like digesting and heartbeating. Now, I’ve already thrown a lot of words and names at you, but this is where we get to the important part. The Autonomic Nervous System (ANS)  has two main branches: the Sympathetic Nervous System (SNS), which activates our body’s “fight-or-flight” response in stressful situations, and the Parasympathetic Nervous System (PNS), which calms the body after stressful situations by activating our “rest-and-digest” response. Additionally, we must acknowledge the Polyvagal Theory that suggests that the vagus nerve (in the ANS) influences emotional regulation, bodily states, and social connection.

Now, let’s take a look at the different responses that our body initiates in certain situations as a result of the ANS at work.

First up is our Fight response, which is when the brain perceives a threat and activates aggression or confrontation as a survival instinct. This response spikes our SNS, and our adrenaline and cortisol surges! Our heart rate increases, muscles tense, and jaw clenches. This is when our prefrontal cortex signs off, and we switch from logical to emotional responses. Sounds familiar, right? 

We start getting irritable or angry and have a great urge to control every situation. Behavior becomes defensive as we talk louder and start pushing back at others. So, how do we regulate our Fight response? It’s important to create a space for yourself before reacting. Take slow exhalations to try to ground yourself, and I’ve found that putting cold water on your hands or face helps too. Sometimes moving your body can also help; shake your limbs, walk around your room, or even start doing push-ups! 

Next up is our Flight response: the instinct to escape the threat physically or mentally. Our SNS activity is heightened as our blood flows to our limbs for quick movement…to escape! Similar to our Fight response, our brain prioritizes fast decisions, not thoughtful ones. This can translate to anxiety, restlessness, and overthinking from a physical standpoint. We begin to exhibit avoidance behaviors and feel a need to “get out.” 

How do we regulate this response, then? Try to increase calm sensory input through things like dim lighting or deep breathing. Slow-paced movement is best in this scenario; pacing is a good way to do this! 

The Freeze response is a common but often overlooked response in stress situations. The Freeze response is when the body becomes immobilized, and the brain pauses to assess danger. As usual, the SNS is activated; however, in this case, the PNS completely shuts down. We also experience dorsal vagal activation, in which we feel numbness or disconnection. 

What does this look or feel like physically? Our bodies feel stuck or paralyzed, in addition to numbness and dissociation. What’s even more frustrating is that we get brain fog and start zoning out. Ways to regulate this include gentle movement, like stretching or wiggling toes, warming up the body with a blanket or heat pad, and the orienting technique, which is looking around at objects and naming them.

Last but not least is the Fawn response: people-pleasing as a subconscious attempt to stay safe. Interestingly enough, this response is driven by social survival circuits and early experiences, which blend both sympathetic stress and a strong social engagement need. This manifests in behaviors like over-apologizing, saying yes when you mean no, trying to fix others’ emotions, and putting your needs last to keep peace. To regulate this response, we should practice small boundaries and notice when the body tenses around others’ emotions. Personally, I like to reconnect with my own wants and needs through outlets like journaling or scrapbooking. 

Of course, your nervous system is never wrong when these responses are initiated. These responses are adaptive; they’ve kept humans alive! Teens naturally have heightened stress responses because the brain’s emotional centers develop faster than our regulation centers. Understanding your state or what response you’re exhibiting is the first step to shifting it back to your natural one.

Here are some daily, small habits that strengthen the PNS to help you build a regulated nervous system:

• Deep breathing

• Consistent sleep schedule

• Somatic grounding exercises

• Mindfulness and body scanning

• Gentle movement

If you take one thing away from this, it should be this: stress responses are not personality flaws, they’re biology! Learning your response patterns and understanding your nervous system gives you emotional freedom and can help you stop subconsciously fighting yourself.