Understanding the Fight or Flight Response in Anxiety
Whether or not you have an anxiety disorder, we all experience anxiety—it’s part of being human. In fact, anxiety is deeply tied to our fight or flight response, the body’s natural reaction to danger. This built-in survival mechanism is controlled by the sympathetic nervous system, which activates when we perceive a threat. It floods our system with adrenaline, increases heart rate, and may cause sweating all incredibly useful when you're running from a bear… but less helpful when you're giving a presentation at work.
And “fight or flight” isn’t the full story. There are actually four common trauma or stress responses, often called the 4 F’s:
Fight: You confront the threat head-on—physically or verbally. This could look like arguing, snapping, or feeling on edge.
Flight: You try to escape. That might mean physically leaving a room or escaping emotionally through distraction (hello, hours of video games or scrolling TikTok).
Freeze: You feel stuck or numb. You might find yourself doomscrolling or sitting motionless, even though you know you need to act.
Fawn: You people-please to avoid conflict. This could look like laughing at something you don’t find funny or going out of your way to soothe others’ discomfort.
Chances are, as you read those descriptions, one (or more) felt familiar. Recognizing your primary response can be a powerful first step in managing anxiety especially if your brain is reacting to a perceived threat, not an actual one.
When you live with an anxiety disorder, your fight-or-flight system can activate in situations that aren’t actually dangerous. And while that can feel frustrating or even debilitating, it’s not your fault, it’s your nervous system trying to protect you. What helps is awareness and strategy.
For example, let’s say you’ve got a looming deadline and you know you tend to “freeze” in high-stress situations. You might decide to break the task into 45-minute focus blocks with short, scheduled breaks. You might also install a screen timer to prevent yourself from getting lost in the scroll.
When we understand our nervous system, we can respond with intention instead of instinct. And when we support our physical needs like movement, rest, or boundaries we create space to move through anxiety instead of staying stuck in it.
When to Get Help
Working through anxiety alone can be overwhelming. That’s where therapy comes in. A trained therapist can help you recognize your patterns, develop healthy coping strategies, and regain control of your emotional responses.
If you’re ready to move forward, we’re here to help. Contact us today to start your journey toward relief.