What are "Fight", “Flight”, and "Freeze" Anxiety Responses?

May 28 2025 TalktoAngel 0 comments 260 Views

Anxiety is often viewed as a purely emotional experience, but it’s deeply rooted in our biology. One of the most well-known physiological responses to anxiety is the "fight, flight, or freeze" response—a built-in survival mechanism that prepares the body to respond to perceived threats. While this system was evolutionarily designed to protect us from physical danger, it often gets activated in modern life due to psychological stress, particularly in individuals with anxiety disorders.

People may better understand how their bodies respond to stress and anxiety by being aware of the fight, flight, and freeze responses. More significantly, they can learn how to control these emotions healthily.

The Stress Response's Scientific Basis

The autonomic nervous system (ANS), which specifically involves the sympathetic nervous system (SNS), is responsible for the fight, flight, or freeze response. When a threat is perceived—whether real or imagined—the brain's amygdala, which processes emotions like fear, sends a distress signal to the hypothalamus. This, in turn, activates the SNS, releasing adrenaline and cortisol, which prepare the body for quick action.

This process is automatic and occurs within seconds. While essential for survival, chronic activation of this system, common in people with generalised anxiety disorder (GAD), post-traumatic stress disorder (PTSD), or panic disorder, can lead to both physical and emotional exhaustion.

Fight Response

A combative attitude toward perceived danger is what defines the fight reaction. Individuals may feel a surge of anger, irritation, or aggression. This response is your body’s way of preparing to defend itself.

Signs of a fight response:

Clenched fists or jaw
Feeling angry or explosive
Intense focus or hypervigilance
Yelling or arguing
Physical tension

In relationships, this may manifest as irritability or emotional dysregulation, where the individual feels "on edge" and reacts strongly to small triggers. It is often misinterpreted as hostility rather than anxiety.

Flight Response

Avoiding or fleeing the perceived threat is the flight response. It’s common in people who experience social anxiety, phobias, or avoidant coping styles. Instead of confronting stress, individuals may try to flee, both literally and emotionally.

Signs of a flight response:

Rapid heartbeat or shallow breathing
Restlessness or fidgeting
Avoiding people or places
Difficulty concentrating
Excessive worry or overthinking

This reaction can lead to chronic avoidance behaviour, which reinforces anxiety over time. For instance, someone with public speaking anxiety may avoid presentations, which prevents them from learning that the situation is not life-threatening.

Freeze Response

The freeze response is often less talked about but is equally important. It’s the body’s way of playing dead or becoming invisible when escape or confrontation seems impossible. This is common in individuals who have experienced trauma or prolonged stress.

Signs of a freeze response:

Feeling numb or detached
Difficulty speaking or moving
Dissociation (feeling “out of body”)
Mental fog or disorientation
Inability to make decisions

Psychologically, this response can result in feelings of helplessness or learned helplessness, a condition where people feel powerless to change their situation, often seen in survivors of abuse or chronic trauma.

The Long-Term Impact of Chronic Stress Responses

When the fight, flight, or freeze response becomes chronic, it can take a toll on the nervous system, immune function, and mental health. Individuals may develop anxiety disorders, sleep disturbances, digestive issues, and difficulties with emotional regulation. Relationships, productivity at work, and general quality of life may all be impacted over time.

Furthermore, because these responses are deeply somatic (body-based), cognitive strategies alone may not be enough to resolve them. This is why trauma-informed and body-based therapies are often recommended alongside traditional cognitive behavioural therapy (CBT).

Healing the Nervous System

To manage anxiety, you must first understand your natural stress response. Whether you tend toward fight, flight, or freeze, there are effective strategies for regulation:

Grounding techniques for freeze responses (e.g., deep breathing, sensory awareness)
Movement and exercise for flight responses (helps release excess energy)
Anger management and mindfulness for fight responses

Therapeutic interventions like EMDR, somatic experiencing, and polyvagal-informed therapy

How TalktoAngel Can Help

Navigating anxiety alone can feel overwhelming, especially when your body’s survival responses are in overdrive. This is where professional therapy can make a significant difference. TalktoAngel, an online counselling platform, provides access to licensed psychologists, counsellors, and therapists who specialise in anxiety, trauma, and stress-related disorders.

Whether you're struggling with panic attacks, chronic stress, or the aftereffects of trauma, TalktoAngel offers personalised, evidence-based support—all from the comfort of your home. The platform matches you with a therapist who understands your needs and offers flexible formats, including video, audio, and chat sessions.

Online counselling also makes it easier for individuals dealing with anxiety-related avoidance to take the first step toward healing without the added pressure of an in-person visit.

Conclusion

The fight, flight, and freeze responses are not flaws—they are survival mechanisms built into our biology. However, when activated too often or inappropriately, they can hijack our ability to live fully and calmly. By understanding your stress response, learning how to regulate it, and seeking support through platforms like TalktoAngel, you can regain control, build resilience, and begin a journey toward lasting mental wellness.

Contributed By: Contributed by Dr. (Prof.) R. K. Suri, Clinical Psychologist and Life Coach, &. Ms. Mansi, Counselling Psychologist.

References

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). https://doi.org/10.1176/appi.books.9780890425596
Levine, P. A. (2010). In an unspoken voice: How the body releases trauma and restores goodness. North Atlantic Books.
Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.