When faced with danger, the human body has an instinctual survival mechanism known as the fight, flight, freeze response. This automatic reaction is designed to protect us from threats, whether they are physical, emotional, or psychological. It’s a deeply ingrained biological system that helps us respond to danger by fighting back, running away, or freezing in place to avoid harm.
At the core of this response is the autonomic nervous system (ANS), which regulates involuntary bodily functions such as heart rate, breathing, and digestion. The ANS is divided into two primary branches: the sympathetic nervous system (SNS), which activates fight or flight, and the parasympathetic nervous system (PNS), which supports relaxation and recovery. When the brain perceives a threat—real or imagined—it signals the body to react instantly, bypassing rational thought in favor of survival. However, past experiences, particularly traumatic events, can shape how this system functions, causing it to remain overactive even when no immediate danger is present.
For trauma survivors, this response does not simply "turn off" once the threat is gone. Instead, the nervous system can become stuck in a heightened state of alertness, leading to chronic stress, anxiety, emotional numbness, or extreme fatigue. Many individuals experience dysregulation, where seemingly minor stressors can trigger an intense reaction as if they were facing a life-threatening situation. This lingering activation of the fight, flight, freeze response is a hallmark of trauma, impacting emotional well-being, relationships, and overall quality of life.
Understanding how this survival mechanism functions—and how it can be rewired—is a crucial step in the healing process. By recognizing the ways in which trauma has shaped these automatic responses, individuals can begin to regain control, shift out of survival mode, and move toward emotional balance and resilience.
The Science Behind the Fight, Flight, Freeze Response
The fight, flight, and freeze response is deeply embedded in the body's autonomic nervous system (ANS), which governs involuntary functions such as breathing, heart rate, and digestion. This system operates beneath conscious awareness, ensuring survival by activating the body’s defenses in times of perceived danger. However, when trauma occurs, the ANS can become dysregulated, leading to persistent states of stress and fear, even in the absence of actual threats.
The Role of the Autonomic Nervous System (ANS)
The ANS is divided into two main branches, both of which play a critical role in the body's reaction to stress:
· The Sympathetic Nervous System (SNS) – Often referred to as the “gas pedal” of the body, the SNS is responsible for activating the fight or flight response. When a threat is detected, it triggers a surge of stress hormones—such as adrenaline and cortisol—causing increased heart rate, rapid breathing, muscle tension, and heightened alertness. This prepares the body to either confront the danger (fight) or escape from it (flight).
· The Parasympathetic Nervous System (PNS) – Acting as the “brake” to the SNS, the PNS is responsible for rest and recovery. It helps the body return to a calm state once the perceived danger has passed, reducing heart rate, lowering blood pressure, and restoring normal bodily functions. However, in cases of extreme or prolonged trauma, the PNS may engage in a freeze response, where the body shuts down to avoid overwhelming stress.
For trauma survivors, these systems often remain imbalanced, causing a person to feel trapped in a cycle of hyperarousal (SNS dominance) or shutdown (PNS overactivation), making it difficult to feel safe or emotionally regulated.
The Brain’s Role in Triggering Survival Responses
Several key brain structures work together to assess and respond to danger:
· The Amygdala: Often referred to as the brain’s “alarm system,” the amygdala scans the environment for threats and triggers the fight, flight, or freeze response when danger is detected. In trauma survivors, the amygdala becomes hypersensitive, reacting to even minor stressors as if they were life-threatening.
· The Hypothalamus: Once the amygdala identifies a threat, it sends a signal to the hypothalamus, which then activates the hypothalamic-pituitary-adrenal (HPA) axis. This releases stress hormones like cortisol, preparing the body for immediate action.
· The Adrenal Glands: Located above the kidneys, the adrenal glands release adrenaline and cortisol, increasing heart rate, redirecting blood flow to essential muscles, and sharpening focus. While this reaction is necessary for survival, chronic activation can lead to adrenal fatigue, emotional exhaustion, and long-term health complications.
Neuroception: Detecting Threats—Even When There Are None
A lesser-known but crucial concept in trauma science is neuroception, a term coined by Dr. Stephen Porges, the creator of Polyvagal Theory. Neuroception describes how the nervous system scans for threats below the level of conscious awareness. This means that even in the absence of real danger, a traumatized nervous system can misinterpret neutral situations as threatening, leading to unnecessary fight, flight, or freeze responses.
For example, a raised voice, an unfamiliar environment, or a certain smell associated with past trauma can unconsciouslytrigger a full-blown stress response, even if there is no actual threat. This explains why trauma survivors often struggle with hypervigilance, emotional dysregulation, and difficulty trusting others.
The Long-Term Impact of Repeated Activation
When the fight, flight, freeze response is activated repeatedly—especially in cases of childhood trauma, abusive relationships, or ongoing stress—the body remains in a chronic state of survival mode. This can lead to:
Chronic Stress & Anxiety: The nervous system becomes overly reactive, causing frequent panic attacks, intrusive thoughts, and difficulty relaxing.
Hypervigilance: The brain remains on high alert, making it difficult to feel safe even in calm environments.
Adrenal Fatigue: Continuous activation of the adrenal glands leads to exhaustion, brain fog, and hormonal imbalances.
Emotional Numbness & Dissociation: Prolonged freeze responses can result in emotional detachment, a sense of disconnection from reality, and difficulties in forming relationships.
Physical Health Issues: Chronic stress weakens the immune system, disrupts digestion, and increases the risk of autoimmune conditions, heart disease, and digestive disorders.
Understanding the science behind the fight, flight, and freeze response helps trauma survivors recognize that their reactions are not a personal failing but rather a deeply ingrained survival mechanism. The good news is that with the right tools and healing techniques, the nervous system can be rewired to shift out of survival mode and into a state of safety and resilience.
The Three Trauma Responses and How They Manifest
The fight, flight, and freeze responses are survival mechanisms designed to protect us from harm. However, for trauma survivors, these responses can become maladaptive, meaning they are triggered in situations where no actual danger exists. This happens because the nervous system, conditioned by past trauma, remains hypervigilant and overly reactive.
Each response serves a different survival function, but when they persist long after the traumatic event has passed, they can significantly impact emotional well-being, relationships, and overall quality of life.
1. Fight Response
The fight response is the body's way of confronting a perceived threat head-on. It mobilizes energy toward defending oneself, setting boundaries, or pushing back against harm. However, when trauma causes this response to become overactive, it can lead to anger, aggression, and a heightened need for control.
How It Manifests in Trauma Survivors:
Irritability and Quick Temper: Reacting with frustration or anger to minor inconveniences.
Aggression or Defensiveness: Feeling the need to argue, prove oneself, or push others away.
Controlling Behavior: A strong need to control situations, people, or outcomes as a way to feel safe.
Difficulty Trusting Others: Viewing people as threats rather than allies, leading to isolation or conflict in relationships.
When It Becomes Maladaptive:
Chronic Anger & Rage: A persistent state of defensiveness, making it difficult to experience emotional connection or vulnerability.
Over-Defensiveness: Misinterpreting neutral comments or situations as personal attacks, leading to frequent conflict.
Perfectionism & High Self-Criticism: The fight response doesn’t always manifest as outward aggression. Some trauma survivors internalize it, setting unrealistically high standards for themselves and becoming their own harshest critic.
The Link Between Trauma and Aggression or Perfectionism:
Many survivors of childhood trauma or abuse had to fight to be heard, protected, or taken seriously. This can lead to hyper-independence, mistrust, and an inability to accept help.
If safety was unpredictable, perfectionism may develop as a way to control outcomes and prevent failure or rejection.
Suppressed anger from past violations may emerge in adulthood as misplaced aggression, even in safe environments.
Healing the Fight Response: Learning emotional regulation techniques, such as breathwork, mindfulness, and somatic therapies, can help survivors shift from reactivity to conscious action. Therapy modalities like Dialectical Behavior Therapy (DBT) can also support emotional control and distress tolerance.
2. Flight Response
The flight response is the instinct to run away from danger—whether physically, emotionally, or psychologically. In trauma survivors, this response can persist as avoidance, restlessness, or an inability to stay present.
How It Appears in Trauma Survivors:
Chronic Restlessness: Feeling an urge to stay busy, unable to sit still or relax.
Overworking & Workaholism: Using productivity as a distraction from emotional pain.
Social Avoidance: Pulling away from relationships or avoiding confrontation at all costs.
Difficulty Staying in One Place: Moving frequently, changing jobs often, or avoiding commitments.
The Role of Dissociation—Physically or Emotionally Fleeing:
Dissociation is a common symptom of the flight response, where a person mentally "checks out"instead of physically running away.
This may appear as daydreaming, feeling disconnected from reality, or having trouble remembering details of a conversation or event.
Some trauma survivors flee internally by retreating into fantasy, video games, books, or excessive social media use.
Links to Anxiety, Hyper-Independence, and Workaholism:
Many survivors associate stillness with danger—when things were calm, that’s when something bad would happen. This leads to an urge to stay constantly busy.
The need for hyper-independence comes from a deep-rooted belief that relying on others will lead to disappointment or betrayal.
Workaholism often masks underlying anxiety. By staying focused on tasks, survivors avoid confronting unresolved trauma.
Healing the Flight Response:
Grounding techniques (deep breathing, meditation, body awareness) help bring attention back to the present moment.
Somatic exercises, such as shaking or running in place, can help release pent-up flight energy in a controlled way.
Therapy approaches like Internal Family Systems (IFS) or Cognitive Behavioral Therapy (CBT) can help reframe avoidance patterns.
3. Freeze Response
The freeze response is the body’s way of shutting down when escape or defense is impossible. It is often associated withhelplessness, dissociation, and emotional numbness.
Symptoms of Freezing:
Emotional Numbness: Feeling detached from emotions, struggling to feel joy, sadness, or anger.
Dissociation: Spacing out, losing track of time, or feeling disconnected from one's body.
Feeling Stuck or Helpless: An inability to take action, make decisions, or move forward in life.
Fatigue & Low Energy: Feeling exhausted even after rest, often due to the nervous system being overwhelmed.
Why Trauma Survivors Struggle with Decision-Making or Feel Paralyzed in Stressful Situations:
The freeze response is triggered when neither fighting nor fleeing is an option—often seen in survivors of childhood trauma, sexual abuse, or domestic violence.
Over time, the nervous system learns that the best way to survive is to shut down completely, leading to indecisiveness, procrastination, or difficulty asserting oneself.
Many survivors feel “stuck” in toxic relationships, careers, or life circumstances because their brain associates movement with danger.
The Neurobiological Basis of Freeze—When the Nervous System Shuts Down:
When faced with extreme stress, the dorsal vagal complex (part of the parasympathetic nervous system) takes over, slowing heart rate, metabolism, and muscle activity—leading to fatigue, brain fog, and depression.
The body produces opioid-like chemicals during freeze states to numb pain, which explains why some survivors feel emotionally disconnected from their trauma.
Healing the Freeze Response:
Somatic movement therapies (yoga, dance, tai chi) can help trauma survivors reintroduce safe movement into their bodies.
Gradual exposure to decision-making (starting with small choices) can help rebuild a sense of control.
Engaging the vagus nerve through humming, singing, or cold exposure can help shift the nervous system out of a freeze state.
The fight, flight, freeze, fawn, and collapse responses are deeply ingrained survival mechanisms designed to protect us from harm. However, when these responses become chronically activated due to trauma, they can shape our emotions, behaviors, and even our sense of identity in ways that keep us stuck in survival mode. Understanding how these responses manifest is the first step toward healing.
In Part 2: Healing from Survival Mode, we’ll explore how to regulate the nervous system, retrain the brain’s response to stress, and create a sense of safety within yourself. Recovery is possible, and with the right tools, you can move beyond survival and into a life of emotional freedom.