Understanding Your Nervous System: Fight, Flight, Freeze, and Fawn

By Natasha Stein, Taproot Therapy Clinical Trainee

Have you ever wondered why your heart races before sending an email, why you suddenly go blank during conflict, or why you apologize even when you haven't done anything wrong? These reactions aren't signs that something is wrong with you, they're signs that your nervous system is trying to keep you safe.

Our autonomic nervous system talks to us more than we may think, and here's how: 
Fight, flight, freeze, and fawn are automatic, involuntary responses our nervous systems have to danger, stress, or trauma. 

Fight:
    -The reaction your body has when it senses that it is in danger, and believes that you can overpower the threat. Your brain releases signals that can then prepare your body for action. 
    -Can often manifest as: clenched jaw, increased heart rate, intense anger, frustration, knot in your stomach, becoming defensive, or irritability.

Flight:
    -Your body may resort to fleeing the threat when it feels it cannot overcome the threat. It can be both physical and mental. 
    -Can often manifest as: overthinking, avoidance, difficulty relaxing, Feeling fidgety, tense, or trapped.

Freeze:
    -Freeze is a response that leaves the individual feeling frozen, paralyzed or “stuck” in place. It’s known as a defense mechanism that kicks in when fighting or fleeing seem impossible or unsafe.
    -Can manifest as: shutting down, procrastinating, feeling emotionally numb, going still, dissociating, or experiencing a mental fog.

Fawn: 
    -This is a lesser known response, but equally as important. Fawning occurs as a response to appease or placate the threat to reduce harm. It is a trauma response to try to “keep the peace.” 
   -Can manifest as: saying yes when you mean no, avoiding conflict, apologizing excessively, prioritizing everyone else's needs, feeling responsible for others' emotions, or people pleasing.

Each of these responses are important and occur without choice. These responses are automatic survival reactions, not choices. They’re deeply rooted in our nervous systems and shaped by biology, past experiences, and trauma.
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References: 
Algarin, A. B., Lee, J. Y., & Zhan, X. (2026). Fight, Flight, Fawn, Freeze: Rethinking Substance Use Through a Stress Response Lens. Current addiction reports, 13(1), 21. https://doi.org/10.1007/s40429-026-00723-5
Taylor, M. (2026, May). What does fight, flight, freeze, Fawn Mean?. What Does Fight, Flight, Freeze, Fawn Mean? https://www.webmd.com/mental-health/what-does-fight-flight-freeze-fawn-mean