Fight, flight, freeze & fawn worksheets

The Stress Response

THE STRESS RESPONSE

The stress response is how the brain and body react to the threat of a real or imagined danger. The stress response begins in the brain, however quickly presents in physical and emotional ways.

HYPOTHALAMUS

AMYGDALA

AMYGDALA: When you experience a stressful event or threat, the amygdala, a small area of the brain that contributes to emotional processing, sends a distress signal on to the hypothalamus. The hypothalamus receives the message and moves on to coordinating a response to the treat. It activates the sympathetic nervous system by sending signals through the autonomic nerves to the adrenal glands, which then respond by releasing hormones. The adrenal glands begin flooding the body with the hormone epinephrine (also known as adrenaline). Epinephrine triggers several bodily responses, including an increased heart rate, resulting in more blood being pumped to the muscles. It also speeds up your breathing, resulting in increased oxygen in the body and heightened alertness. HYPOTHALAMUS: EPINEPHRINE:

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THE FIGHT RESPONSE

WHAT IS IT?

The fight response occurs when your brain and body feels that it is in danger and believes you can overpower the threat. When this happens, the brain releases signals to the body preparing it for the physical demands of fighting. This response is needed and helpful when experiencing actual physical threats of harm, however when this happens as a result of a “false alarm”, this can cause conflict and result in impulsive behaviours that may cause the person harm.

WHY DOES IT OCCUR? The fight response tends to stem from the unconscious belief that maintaining power and control over others will lead to acceptance and safety. Individuals with a fight response as the default may have grown up in households where controlling behaviours were frequently modelled.

WHAT DOES THE FIGHT RESPONSE LOOK LIKE?

Common expressions of fight may include:

Experiencing the extremes of emotions. Having the urge to punch something or someone.

A feeling of intense anger. Crying as a result of overwhelm or anger. Causing conflict or going on the attack in conversation. A feeling of a knot or stone in the stomach.

Tensing of the jaw. Grinding the teeth.

THE FLIGHT RESPONSE

WHAT IS IT?

The flight response occurs if the brain does not feel that it can successfully fight off danger and instead triggers the action of trying to escape. This fear response is characterised by trying to get as far away from the dangerous situation, as quickly as possible. This response is needed and helpful if the danger is something that can be outrun, however when this happens as a result of a “false alarm”, can result in withdrawing socially, and disconnecting from those around you.

WHY DOES IT OCCUR? The fight response often occurs as a result of having experienced trauma or disconnect early in life. Individuals who have grown up in a household with frequent conflicts are particularly vulnerable to this response, which at its core, is a protective behaviour when experiencing fear and distress.

WHAT DOES THE FLIGHT RESPONSE LOOK LIKE?

Common expressions of flight may include:

Feeling fidgety or tense. Feeling trapped. Difficulty being still, and constantly moving arms, legs, hands etc. Feeling of numbness in arms and legs. Experiencing restlessness.

Throwing yourself in to work or studies when feeling overwhelmed. Constantly needing stimulation through music or tv in the background. Ending relationships early due to fear

of being left or abandoned. Avoiding conflicts at all costs.

THE FREEZE RESPONSE

WHAT IS IT?

The freeze response serves as a stalling tactic by the body. When freezing, the brain presses the “pause button” and shuts down the body’s ability to move, while still remaining hypervigilant. When experiencing freeze the brain continues to wait and watch carefully until either the fear passes, or it can determine whether fleeing or fighting offers a better route to safety.

WHY DOES IT OCCUR? The freeze response often occurs as a result of having experienced conflict or trauma in childhood. Often children who experience high levels of stress or abuse in childhood, particularly from primary caregivers, can develop the freeze response as they have learnt that there is no escaping the stressor.

WHAT DOES FREEZING LOOK LIKE?

Common expressions of freezing may include:

Experiencing a sense of dread. Feeling stiff, cold, or numb. Feeling as though it is hard to get air in to your lungs. Decreasing heart rate. Loud and heavy pounding heart.

Loosing colour in the face. Withdrawing from the situation or making yourself appear small. Struggling with speaking up. Mentally “check out” from stressful situations.

THE FAWN RESPONSE

WHAT IS IT?

Fawning refers to the behaviour of consistently abandoning your own needs in favour of others. This is often done to avoid conflict, criticism, or disapproval. Fawning can sometimes also be referred to as the “please and appease” response and is associated with people-pleasing.

WHY DOES IT OCCUR? Fawning often occurs as a result of having experienced trauma or disconnect with caregivers in childhood or adolescence. Individuals who have grown up in abusive or neglectful households are particularly vulnerable to this response, which at its core, is a protective behaviour when experiencing fear and distress.

WHAT DOES FAWNING LOOK LIKE?

Common expressions of fawning may include:

Being overly compliant. Telling others what they think they want to hear. Trying to please or satisfy others. Putting others needs ahead of their own. Difficulty with asking for help. Assuming responsibility for other peoples emotional responses.

Often submitting to what others want. Struggling to say “no”. Easily giving in to peer pressure. Have limited or porous boundaries. Over-apologising. Changing their preferences to align with others. Holding back opinions or preferences that might seem controversial.

RECOGNISING YOUR STRESS RESPONSE

THE FIGHT RESPONSE SIGNS

Experiencing extreme emotions.

Experiencing intense anger.

Experiencing the urge to act out.

Crying out of anger.

Feeling light-headed.

Knot or stone in the stomach feeling.

Tense jaw or grinding teeth.

Going on the “attack” in conversation.

Do you recognise yourself in this response? If yes, when does this occur?

THE FLIGHT RESPONSE SIGNS

Feeling fidgety or tense.

Throwing yourself in to work or studies.

Feeling trapped.

Withdrawing from social situations.

Difficulty being still.

Avoiding conflicts at all costs.

Experiencing restlessness.

Feeling of numbness in arms and legs.

Do you recognise yourself in this response? If yes, when does this occur?

THE FREEZE RESPONSE SIGNS

Experiencing a sense of dread.

Loosing colour in the face.

Feeling stiff, cold, or numb.

Withdrawing from the situation.

Decreasing heart rate.

Struggling with speaking up.

Loud and heavy pounding heart.

Mentally “checking out” of situations.

Do you recognise yourself in this response? If yes, when does this occur?

THE FAWN RESPONSE SIGNS

Being overly compliant.

Over-apologising.

Trying to please or satisfy others.

Often submitting to what others want.

Difficulty with asking for help.

Putting others needs ahead of your own.

Struggling to say “no”.

Easily giving in to peer pressure.

Do you recognise yourself in this response? If yes, when does this occur?