Decode Your Stress Response: Fight, Flight, Fawn, or Freeze?

Tips for identifying your stress response, written by our health coach, Jenn Pinnell. 

There are four main stress responses: Fight, Flight, Fawn, and Freeze.  

Our stress responses can vary depending on the environment, people, or situation because the brain adapts to perceived threats based on context. Stress reactions aren’t fixed; they’re influenced by surroundings, relationships, and past experiences.

For instance, at work in a high-pressure setting, you might experience a “Flight” response, avoiding tasks or mentally checking out due to feeling overwhelmed. With close friends, you may shift to a “Fawn” response, agreeing or apologizing to avoid conflict and maintain harmony. At home, your response might be “Fight,” where you feel secure enough to express frustration or assert yourself.

FIGHT

This is when you become ready to confront the stress head on. The brain’s amygdala, responsible for processing fear, becomes highly active, and adrenalin flood the body, preparing for combat, even “fight” is just an argument or disagreement.

o You insist you are right, dismissing others opinions
o You approach perceived threats with aggression
o You have physical reactions (fast HR and tensed muscles)
o You resort to shouting, arguing or physically lashing out
o You struggle with the need to control the situation

FLIGHT

The Flight response is all about escape. When your brain perceives a situation as overwhelming, it sends signals to avoid or fee from the source of stress, either physically or mentally. You might feel anxious or trapped and your instinct is to get out fast!

o You change the subject or avoid confrontation
o Your physically/mentally distance yourself from stress.
o You experience high anxiety, leading to overwork
o You feel trapped and use unhealthy coping mechanisms to escape your stressors
o You avoid facing the issue, preferring to flee to safety

FAWN

This is where you try to please others to diffuse the stress. When faced with conflict or tension, instead of fighting back or fleeing, you may instinctively agree with others or go out of your way to make them happy. Your brain sees pleasing others as the safest option to avoid conflicts.

o You agree to avoid conflict, even if you disagree
o You over-apologize and try to please the other person
o You avoid expressing your tree thoughts out of fear
o Your struggle with boundaries, often saying yes
o You immediately act to pacify others and maintain peace

FREEZE

This is when you feel embodied by stress. Your brain perceives the situation as so overwhelming that it becomes hard to make decision or take action. It’s almost like hitting the pause button, when your body and mind shut down temporarily and as a defense mechanism.

o You become quiet or unable to articulate your thoughts
o You withdraw socially, preferring solitude
o You Struggle to process information or make decisions
o Your experience disassociated or emotional numbness
o You feel stuck, unable to take action

Recognizing your stress language helps you understand patterns in your reactions, allowing you to manage stress more effectively in different situations. Which one is your default stress language? Or do you have different stress languages based on the situation/ circumstance?

If you'd like assistance and support in making health changes, including improving stress response, you can learn more about Jenn and schedule with her here.

Jenn is available to work virtually with clients nationwide.