Understanding Fight, Flight, Freeze, and Functional Freeze

Danger!

Have you ever been in a stressful situation and felt an intense urge to run away, fight back, or completely shut down? This is your body's fight, flight, or freeze response—a built-in survival mechanism designed to keep you safe in the face of danger.

What is Fight, Flight, and Freeze?

When your brain perceives a threat (real or imagined), your nervous system activates:

• Fight – You feel anger or aggression, ready to defend yourself.

• Flight – You feel restless or anxious, looking for an escape route.

• Freeze – You feel stuck, numb, or unable to take action.

This response was designed for short-term survival—like running from a predator—but in modern life, stressors like work, relationships, and trauma can activate it even when there’s no immediate physical danger.

What is Functional Freeze?

Functional freeze is a lesser-known version of the freeze response. Instead of completely shutting down, people continue to function but feel detached, numb, or stuck in autopilot mode. This can look like:

• Feeling emotionally disconnected from your daily life.

• Struggling to make decisions or take action despite wanting to move forward.

• Experiencing exhaustion or burnout while still maintaining responsibilities.

Functional freeze often develops in response to chronic stress or past trauma. The nervous system remains in a survival state, making it difficult to feel fully present or engaged.

How Understanding Your Response Can Help You Move Forward

Recognizing your body's response is the first step in managing stress and breaking free from survival mode. By learning to regulate your nervous system, you can regain control and take action toward healing.

3 Evidence-Based Practices to Move Forward

1. Grounding Techniques

   • Why it works: Grounding activates the parasympathetic nervous system (your body’s "rest and digest" mode), reducing stress hormones.

   • Try this: Use the 5-4-3-2-1 method—identify 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste to bring yourself into the present moment.

2. Breathwork and Vagal Toning

   • Why it works: Deep breathing stimulates the vagus nerve, which helps regulate your nervous system and shift you out of survival mode.

   • Try this: Box breathing—Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat until you feel calmer.

3. Movement and Bilateral Stimulation

   • Why it works: Physical movement helps process stress hormones, and bilateral stimulation (like walking or tapping) engages both brain hemispheres, aiding in emotional processing.

   • Try this: Go for a walk while paying attention to the sensation of your feet hitting the ground. You can also try tapping your arms alternately (like butterfly hugs) to regulate emotions.

     
     

What does all this mean?

Understanding your body's stress response allows you to shift from survival mode to a place of balance. If you're feeling stuck in fight, flight, or functional freeze, you're not alone—and you don’t have to navigate it alone. Seeking support through therapy, mindfulness, or medication management can be a key step in reclaiming your sense of peace.

💙 If you're ready to take charge of your mental health, Open Mind Wellness is here to help. Let’s work together to create a personalized plan for healing.

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