Anxiety Management Techniques: Exploring the Fight, Flight, and Freeze Responses.

Have you ever considered why your hands become cold and sweaty when you feel anxious? Or why your stomach tightens when conversing with your supervisor?

Let’s explore the body's and brain's inherent response to perceived threats, known as the "Fight, Flight, or Freeze" response. This remarkable reaction has evolved to ensure our safety. Throughout history, the primary concern for humans has been survival, facing threats from wild animals, heights, hostile tribes, and various other dangers. Consequently, our bodies have developed an instinctual mechanism to protect us. Unfortunately, in modern times, we encounter far fewer immediate threats, which often results in this response causing discomfort instead. When confronted with a genuine danger, such as a tiger, our instincts take charge, leading to three primary reactions: 1. Fight, 2. Flee, or 3. Freeze. These responses occur automatically, without conscious thought. Interestingly, these reactions deactivate the cognitive functions of our brain—similar to a scene in Star Trek when the captain commands, "All power to shields," dimming the lights on the bridge. The prefrontal cortex, responsible for reasoning, language, and planning, becomes largely inactive, while the more instinctual part of the brain becomes heightened. This instinctive response can be advantageous when facing a tiger, as taking time to strategize could lead to dire consequences. However, this mechanism is less beneficial when the perceived threat is something like delivering a public speech, as the cognitive part of the brain becomes compromised.

When one is in a situation where they are attempting to ask someone out on a date, it is not uncommon to find oneself at a loss for words. This can be quite distressing. The body reacts in various ways to ensure our safety; for instance, it directs an increased flow of blood to the larger muscle groups, which consequently reduces blood circulation to the extremities, such as the hands and feet. This physiological response is the origin of the term "cold feet." Additionally, the body may initiate sweating, resulting in cold and clammy hands. The adrenal glands become activated, releasing adrenaline, which provides a surge of energy for a rapid response, whether to flee or confront a threat. However, this adrenaline rush can later lead to tremors. Furthermore, the digestive system is temporarily inhibited, as it is unnecessary to process food when one is in a state of flight from danger. This shutdown can lead to various issues, including a reduced appetite, a sensation of tightness in the stomach, dry mouth, and in some cases, even involuntary bowel movements. Clearly, these are not desirable outcomes. The fight-or-flight response also causes muscle tension and enhances certain senses, such as vision, which may become narrowed, resulting in tunnel vision. Breathing becomes more rapid yet shallower, and heart rate increases. Additionally, this response temporarily suppresses the immune system, which, while beneficial in the short term for survival, can be detrimental if the fight-or-flight response is perpetually activated, leading to prolonged immune system suppression

Individuals who experience chronic stress often find themselves susceptible to illness. In contrast to the fight-or-flight response, the freeze response can manifest in various ways. Commonly, individuals may exhibit feelings of numbness, retreating behavior, or compliance, aligning themselves with the expectations of those in positions of authority. This fight-flight-freeze response can be advantageous in situations involving genuine and immediate threats, as it is designed to function in brief episodes. However, complications arise when this response is triggered by non-threatening situations, such as a supervisor requesting a meeting or the prospect of public speaking. Prolonged activation of the fight-flight-freeze response can result in the body remaining in a heightened state for extended durations, leading to symptoms such as fatigue, insomnia, muscle tension, gastrointestinal issues, and increased susceptibility to illness.