Fight, Flight, or Freeze

Introduction

Fight, Flight, or Freeze refers to the three primary responses humans and animals have when faced with a threat. These survival instincts are hardwired into our biology and play a crucial role in protecting us from harm. Whether we choose to fight back, flee to safety, or freeze to avoid detection, our bodies are naturally equipped to make rapid decisions when danger arises.

In this article, we’ll explore the fight, flight, or freeze response, the benefits and drawbacks of each, and how we can work with these instincts to navigate challenging situations in modern life.

Prerequisites

You'll resonate with this principle if you've had any of the following experiences:

• Losing control of your actions in the face of sudden danger.
• Feeling intense physical or emotional reactions when threatened.

Science Behind Fight, Flight, or Freeze

When a perceived threat triggers our survival instinct, the body enters a state of heightened awareness and readiness. This instinct, the result of millions of years of evolution, is designed to help us respond quickly to life-threatening situations.

There are three main types of responses, and we typically lean towards one based on our childhood experiences and what has worked well for us in the past. Each response has its pros and cons!

Fight Response

The fight response is triggered when we decide to confront a threat. In this state, adrenaline surges through the body, heart rate increases, and muscles tighten in preparation for physical confrontation. Historically, this response was critical for defending oneself against predators or enemies.

In modern life, the fight response shows up in moments of conflict or when facing challenging obstacles. This response can be beneficial when standing up for yourself or overcoming a difficult situation, but it may also lead to unnecessary escalation if not managed properly.

We tend to have our own assumptions about what is happening and what we should do about it, and so taking a moment to slow down and ask yourself if the situation truly warrents such an extreme response can be helpful in managing your response, and the long term impact of taking such action.

Flight Response

The flight response is about escaping danger. When faced with a threat, running away or avoiding confrontation can be the safest option. Historically, flight was essential for survival, allowing early humans to evade predators.

In modern scenarios, the flight response manifests as avoidance—whether it's leaving a stressful situation, avoiding confrontation, or withdrawing from a high-pressure environment. While this can prevent immediate harm, it can sometimes result in missed opportunities for growth or resolution.

There's two great ways to handle this response. When you're removing yourself from the situation, try to communicate your intention and set a time and condition to return. This way, you ensure your safety, and also create a situation where you can face the challenge in a controlled manner.

Freeze Response

The freeze response involves becoming still and silent in the face of danger. This instinct can be useful when avoiding detection or when other responses aren’t viable. It is akin to "playing dead" in the presence of predators.

In today’s world, freezing often happens when we feel overwhelmed or unsure of how to react. It can lead to inaction during important moments, but in some cases, pausing to assess a situation before acting can be beneficial.

To manage the freeze response, focus on breaking the paralysis by engaging in small physical actions, like wiggling your fingers or taking a deep breath. Cognitive reframing can also help by changing how you perceive the threat, allowing you to move from inaction to a state of problem-solving.

Related Programs

This principle applies to nearly all of our programs as we must learn to understand and manage our fight, flight, or freeze responses to live a better life.