Fight, Flight, Freeze & Fawn: Trauma Responses Explained
PSYCHOLOGY – Have you ever found yourself snapping in anger, avoiding a difficult conversation, feeling completely numb or going out of your way to keep the peace? Even when you know it doesn’t serve you? You feel like you respond to situations in a way you would like to do differently. And yet, you do what you do, even if it is not helping you or it is not a proper response to the situation in this present moment. Fight, Flight, Freeze and Fawn are protective responses designed to shield you from emotional or physical pain.
Dr. Bessel van der Kolk (psychiatrist and trauma expert)“The body is the unconscious mind. When we experience trauma, it is stored in the body as a survival mechanism.”
These instinctual reactions are trauma responses, automatic survival mechanisms deeply wired into your nervous system. While these responses may have once been necessary for survival, they can persist long after the original danger has passed, shaping your behaviour in ways that may no longer serve you.
Dr. Peter Levine (pioneer in trauma therapy)“When we experience trauma, we can become disconnected from our body. Understanding the trauma response helps us reconnect and heal.”
Through careful self-observation for years, I’ve realized that my default response to stress and danger is flight, freeze or even flop. When faced with discomfort or pressure, my instinct is to avoid, escape or distract myself or dissociate completely. I know that I have the tendency to avoid conflicts, which aligns perfectly with the flight response. It took me a long time to recognize that it was my nervous system’s way of trying to keep me safe. Once I understood the deeper why behind my reactions, I could begin retraining my mind and body to respond differently. Awareness is the first crucial step, because only when we see our patterns clearly, change can start.
Understanding Trauma Responses and the Nervous System
Psychologically, these responses are linked to the autonomic nervous system, specifically the sympathetic and dorsal vagal states, which regulate stress and threat perception. If left unchecked, they can influence not only how you react to stress but also your relationships, decision-making and overall health. Understanding these responses is the first step toward reclaiming control, rewiring your brain and better emotional regulation.
Dr. Arielle Schwartz (trauma expert and therapist)“The journey toward healing requires understanding our survival responses and learning how to shift from autopilot into conscious choice.”
In this article we’ll explore:
- The science behind Fight, Flight, Freeze and Fawn (and two more).
- How these responses are formed, evolve and why they persist.
- The role of the nervous system and why some of us get stuck in specific states.
- Practical strategies to regulate your nervous system and heal trauma responses.
- How to shift from reactive survival mode to a place of emotional balance and getting stronger.
How Your Survival System Was Created & Why It Still Runs Today
The survival mechanism of Fight, Flight, Freeze and Fawn is not something we consciously choose, it’s an automatic adaptation wired into our nervous system. At some point in your life, you faced a situation that your brain perceived as dangerous. This could have been a moment of physical harm, emotional distress or even ongoing childhood experiences where you felt unsafe. In that critical moment, your body didn’t see any other way to survive, so it activated the response that seemed most effective. Whether it was fighting back, running away, shutting down or appeasing others, this reaction served an essential purpose: to keep you alive and safe.
Dr. Peter Levine (trauma specialist and founder of Somatic Experiencing)"Trauma is not what happens to us, but what we hold inside in the absence of an empathetic witness."
The problem arises when this survival response doesn’t turn off, even after the danger has passed. The nervous system, conditioned by past experiences, continues to interpret stressors (like conflict, criticism or uncertainty) as threats. This is due to neuroplasticity, the brain’s ability to rewire itself based on repeated experiences. If you repeatedly responded to stress in a certain way, your nervous system strengthened that neural pathway, making it the default reaction, even when the current situation is no longer life-threatening.
Implicit and explicit memories
Implicit memory plays a role. Unlike explicit memories, which we consciously recall, implicit memories are stored in the body and nervous system without the context of time. This means that when something triggers a past trauma, your body reacts as if the original threat is happening right now, even if you’re safe. The lack of conscious awareness makes it difficult to separate past danger from present reality, keeping you locked in these automatic responses.
Dr. Bessel van der Kolk (trauma expert and author of The Body Keeps the Score)"The body keeps the score, but it also holds the key to healing. When we teach the nervous system that the danger is over, it no longer needs to react as if it’s still under threat."
Understanding this is key to healing. You are not broken, your nervous system simply learned a survival pattern that once helped you. The good news is that because the brain is adaptable, you can also retrain it to feel safe again.
The Science of Trauma Responses: Why They Get “Stuck”
Fight, Flight, Freeze and Fawn originate from the autonomic nervous system (ANS), a complex network that controls involuntary bodily functions. The amygdala, our brain’s threat detection system, constantly scans the environment for potential danger. If a threat is perceived, it activates the sympathetic nervous system (SNS), prompting the body to take action.
Dr. Stephen Porges (founder of Polyvagal Theory)“Our nervous system is constantly assessing our safety. If it detects a threat, it triggers one of the survival responses.”
Even when the threat is not real, the fight, flight, freeze and fawn responses trigger as though survival is at risk. Over time, chronic stress or trauma can rewire the brain, making these responses more automatic.
Dr. Judith Herman (psychiatrist and trauma expert)“Trauma changes the way we perceive the world. It creates a filter through which we view threats, even when there are none.”
The 6 most common Trauma Responses: Understanding Your Patterns
Fight, Flight and Freeze are the most well-known trauma responses. Recently, a fourth response has been recognized as a common reaction for many people: Fawn. Understanding why these responses occur and learning how to retrain them is essential if you’re ready to take back control and start healing. Additionally, we’ll also introduce the 5th and 6th trauma responses: Flop and Faint.
1. Fight: The Aggressive Protector
What it looks like:
Becoming defensive, argumentative or physically aggressive.
Why it happens:
Your brain associates power and control with safety.
Physical symptoms:
Increased heart rate, clenched fists, muscle tension, adrenaline rush.
Dr. Dan Siegel (psychiatrist and neurobiologist)“Fight mode is a natural reaction to feeling powerless. The body instinctively shifts to defend itself when it perceives danger.”
Scientific Insight:
Chronic activation of the Fight response can lead to anger issues, high cortisol levels and cardiovascular problems.
How to regulate it:
Dr. John Gottman (psychologist and relationship expert)“The goal is not to eliminate anger, but to express it in ways that are healthy and constructive.”
2. Flight: The Escape Artist
What it looks like:
Avoidance, perfectionism, overworking, running from discomfort.
Why it happens:
Your brain believes escaping is the key to survival.
Physical symptoms:
Restlessness, rapid breathing, difficulty focusing, anxiety.
Dr. Laura Brown (psychologist specializing in trauma)“When faced with overwhelming stress, flight becomes a protective response—yet it keeps us trapped in a cycle of avoidance.”
Scientific Insight:
Those stuck in Flight mode often experience chronic anxiety, ADHD-like symptoms and burnout.
I recognize this pattern in myself. When stress hits, my instinct is to stay busy, escape into work or mentally “check out” rather than face discomfort. But constantly being in Flight mode leads to exhaustion and prevents true resolution of stressors.
How to regulate it:
- Grounding techniques: Engage the senses (touch, sound, smell) to stay present.
- Slow down intentionally: Try walking meditation and mindfulness or structured relaxation.
- Challenge avoidance: Identify small, manageable steps to face discomfort instead of running from it.
Dr. Deb Dana (clinical social worker and trauma expert)“The act of slowing down can be the most empowering thing we can do when our bodies are telling us to flee.”
3. Freeze: The Shutdown Response
What it looks like:
Feeling paralyzed, zoning out, dissociating.
Why it happens:
The brain shuts down when neither Fight or Flight is an option.
Physical symptoms:
Low energy, brain fog, heaviness, numbness.
Dr. Bessel van der Kolk (psychiatrist and trauma expert)“The freeze response is a state of survival where the body shuts down to protect us from overwhelming fear.”
Scientific Insight:
Freeze mode bridges the boundaries of the sympathetic nervous system and the activation of the dorsal vagal nerve, which often leads to depression, chronic fatigue and dissociation.
I know this response all too well too. When faced with overwhelming situations and flight was not an option, my next instinct was to freeze. In my case it means that my mind starting detaching from the present moment. Feelings of dissociation are very familiar for me. I often felt stuck, unable to take action even when I wanted to. It took me years to recognize this as a survival response, not a personal failure.
Dr. Peter Levine (trauma expert and founder of Somatic Experiencing)"The freeze response is not a failure to act, but rather the body’s way of protecting itself when fight or flight is not an option. It is a deeply ingrained survival mechanism."
How to regulate it:
- Engage in small movements (gentle stretching, rocking back and forth).
- Use temperature shifts (splashing cold water on your face activates the vagus nerve).
- Break tasks into micro-actions to avoid overwhelm.
4. Fawn: The People-Pleaser
What it looks like:
Over-apologizing, avoiding conflict, prioritizing others over yourself.
Why it happens:
Your brain learned that pleasing others equals safety.
Physical symptoms:
Tension in the chest, stomach issues, exhaustion.
Dr. Tiffany M. Brown (psychologist and trauma educator)“Fawning is often a learned response to feeling unsafe, where people seek approval to maintain connection and avoid rejection.”
Scientific Insight:
Chronic Fawn responses are linked to low self-worth, co-dependency and autoimmune disorders.
How to regulate it
- Practice saying NO without justification.
- Identify personal needs and boundaries before accommodating others.
- Use self-affirmations: “My worth isn’t based on others’ approval.”
Dr. Laura Brown (psychologist specializing in trauma)“Learning to prioritize yourself is not selfish—it’s necessary for emotional survival and healing.”
5. Flop: The Complete Shutdown
What it looks like:
Emotional or physical shutdown, leading to numbness or inactivity.
Why it happens:
The brain shuts down to protect itself from overwhelming stress.
Physical symptoms:
Fatigue, heaviness, numbness or mental fog.
Dr. Bessel van der Kolk (trauma expert and psychiatrist)“The Flop response is like pressing the 'off' switch when the body no longer knows how to cope with the situation. It’s a defence mechanism to avoid further harm by retreating inward.”
Scientific Insight:
Flop mode is linked to dorsal vagal activation and becomes chronic, it can lead to depression, isolation and burnout due to prolonged emotional disengagement. It can be seen as an extreme version of Freeze mode.
How to regulate it:
- Engage in grounding exercises to reconnect with the body.
- Practice emotional regulation exercises to calm your mind and body.
- Seek support from a therapist to gently explore emotions and bring awareness back into the present.
Dr. Peter Levine (trauma therapist)“The path to healing involves bringing awareness to the body and allowing space for emotional expression.”
6. Faint: The Overload Response
What it looks like:
Dizziness or fainting during extreme fear or panic.
Why it happens:
The body shuts down to protect itself from unbearable stress.
Physical symptoms:
Light-headedness, dizziness, fainting, sudden weakness.
Dr. Gabor Maté (expert on addiction and trauma)“Fainting is the body’s way of removing itself from an intolerable situation. It’s as if the body wants to escape through unconsciousness, a way to preserve itself when there is no other option.”
Scientific Insight:
Frequent fainting responses may signal an overactive autonomic nervous system, leading to problems such as anxiety, panic attacks or fainting in response to stress.
How to regulate it:
- Focus on deep breathing and grounding techniques to lower stress levels.
- Ensure you are hydrated and eating well to maintain blood sugar and prevent fainting spells.
- Seek professional support to process deep emotional trauma and learn techniques to manage intense stress.
Dr. Judith Herman (trauma psychologist)“The key is learning how to cope with overwhelming emotions so that your body doesn’t feel the need to protect itself by ‘checking out’.”
How to Retrain Your Nervous System for Long-Term Healing
Healing from trauma responses requires rewiring your nervous system to feel safe without resorting to these survival mechanisms. Here are four proven strategies:
- Vagal toning exercises (humming, deep breathing, cold therapy).
- Somatic therapy (releasing trauma stored in the body through movement).
- Mindful exposure therapy (gradually introducing stressors in a safe way).
- Building emotional safety (strong relationships, self-trust and healthy coping mechanisms).
Dr. Gabor Maté (physician and trauma specialist)“Healing from trauma is not about returning to how we were before, but learning to live fully in the present moment without fear.”
FAQ: Understanding Survival Mechanisms & Trauma Responses
1. What are the 6 trauma responses?
The six primary trauma responses are Fight, Flight, Freeze, Fawn, Flop and Faint. These are automatic reactions to perceived danger, designed to help the body survive stressful or threatening situations.
2. What is the Fawn response?
The Fawn response is a survival mechanism where a person tries to please or appease others to avoid conflict or gain approval. It’s often a response to situations where someone feels powerless or fears rejection.
3. How do trauma responses impact daily life?
Trauma responses can affect your emotional and physical health, leading to anxiety, depression, difficulty in relationships or trouble making decisions. Over time, these responses can become ingrained, affecting your overall well-being.
4. Can trauma responses be changed or healed?
Yes, trauma responses can be healed. Through self-awareness, therapy, and emotional regulation techniques, you can learn to recognize these patterns and gradually shift how you respond to stress and emotional triggers.
5. What triggers the Freeze response?
The Freeze response occurs when an individual feels they cannot fight or flee from a situation. This leads the body to shut down or dissociate in order to avoid feeling overwhelmed or powerless.
Dr. Laura Schoenfeld (health & wellness expert)"Understanding trauma responses is key to unlocking a path of healing. It's about learning to rewire your brain, so you can choose how to respond to life's challenges, rather than just reacting out of survival."
6. What is the Flop response?
The Flop response is a form of disengagement where a person feels mentally and physically exhausted to the point of collapse. It’s a reaction to overwhelming stress, where the body and mind attempt to shut down to protect itself from further strain.
7. How does the Faint response manifest in trauma?
The Faint response occurs when the body goes into a temporary shutdown due to extreme fear or stress. It may cause dizziness, light-headedness, or fainting, as the body attempts to protect itself from the perceived threat.
8. Can I experience more than one trauma response?
Yes, it’s common for people to experience multiple trauma responses. For example, someone might feel the Fight response in one situation and the Freeze or Fawn response in another, depending on the context and the perceived threat.
9. What physical symptoms are associated with trauma responses?
Trauma responses can trigger a variety of physical symptoms, such as rapid heart rate, shallow breathing, muscle tension, dizziness, numbness, or exhaustion, depending on whether you’re experiencing Fight, Flight, Freeze, Fawn, Flop, or Faint.
10. How can I stop reacting automatically to stress or trauma triggers?
The key to stopping automatic reactions is developing awareness and practicing mindfulness. Techniques like deep breathing, grounding exercises, therapy, and cognitive-behavioral strategies can help you pause, reflect, and choose a more conscious response.
Retrain Your Survival Mechanism: My Personal Experience
Understanding trauma responses like Fight, Flight, Freeze, Fawn, Flop and Faint has been an important part of my own life in understanding myself better. My survival mechanisms primarily revolved around Flight and Freeze and even Flop. These responses were my body’s way of protecting me, especially during times of overwhelming stress and they were my brain’s instinctive way of navigating situations where I felt threatened. Observing myself and how I function through this lens provided me with invaluable information and a completely new perspective on my behaviour.
Recognizing and understanding these patterns wasn’t an overnight process. It took me years to truly identify these responses in myself, understand their effects and realize how they were shaping my daily decisions and interactions. The journey toward self-awareness was long, challenging and at times deeply uncomfortable. I highly recommend seeking professional support throughout this process, it’s crucial and something you can’t do alone. This process needs to be approached properly and in a safe manner. Through this journey, I’ve learned that healing comes from truly understanding these reactions and learning how to move beyond them. It truly enriched myself and the quality of my life.
Dr. Laura Schoenfeld (health & wellness expert)“Healing begins when we understand why we respond the way we do. Knowledge is the first step to freedom.” – Dr. Dan Siegel (psychiatrist and neurobiologist)
Final Thoughts: Learn To Regulate Your Emotions
The key to becoming a more whole version of myself lies in this deeper self-awareness and acceptance. As I’ve worked through these survival responses, I’ve found strength in the moments when I can pause, step back and consciously choose how to react, rather than automatically falling into these learned behaviours. It’s not easy, but I’m glad I dared to start walking this path. I know it’s an ongoing process, it is not done yet and maybe it never is completely. It requires effort and, most importantly, the willingness to work on yourself.
The most important skill to learn is to know how to regulate your emotions. Healing is possible, and it’s within reach for you too. It begins with the courage to explore within yourself, even without knowing exactly what you’ll uncover along the way. You are not broken, you’re nerve system and trauma responses need to be retrained. By acknowledging your patterns, we’ve already taken the first step toward growth. It’s time to face these patterns and start your journey to wholeness. Do you dare to explore these parts of yourself too?
