Biological responses are instinctual reactions that occur in the face of perceived threats or danger. These responses are deeply rooted in the body’s physiological mechanisms and are designed to enhance survival in threatening situations.
What happens inside our brain?
When faced with a perceived threat, the limbic system, can be activated in a manner as if it’s preparing for an encounter with a tiger. The system is primitive and cannot differentiate between a real or perceived threat. This activation triggers a cascade of physiological and psychological responses designed to enhance survival in the face of danger.
Firstly, the amygdala, a key structure within the limbic system responsible for processing emotions and threat detection, becomes highly activated. It swiftly assesses the incoming sensory information, such as sights, sounds, and smells, and determines whether it poses a potential threat. If a threat is detected, the amygdala initiates the body’s stress response by sending signals to the hypothalamus.
The hypothalamus, acting as the command center of the autonomic nervous system, triggers the release of stress hormones, including adrenaline and cortisol. These hormones prepare the body for action by increasing heart rate, dilating the pupils, and redirecting blood flow to the muscles, lungs, and brain. This physiological response primes the individual for immediate action, whether it be fighting, fleeing, freezing, or fawning in response to the perceived threat.
In parallel, the primitive brain activates neural circuits associated with instinctual behaviors and survival strategies. The fight response may prompt aggressive behaviors aimed at confronting and overpowering the threat, while the flight response motivates rapid escape or avoidance of the danger. The freeze response induces a state of immobility or shutdown, reducing the likelihood of detection by predators. Meanwhile, the fawn response encourages submissive or appeasing behaviors in an attempt to placate or please the threatening party.
Collectively, these activations within the primitive brain prepare the individual to react swiftly and effectively to potential threats, drawing upon instinctual responses honed over millennia of evolution. While these responses were initially adaptive for survival in the wild, they continue to play a crucial role in navigating modern-day stressors and challenges. Understanding how the primitive brain operates can help individuals recognize and manage their responses to perceived threats, promoting greater resilience and well-being in the face of adversity.
The Fight, Flight, Freeze, or Fawn Response to Threat
Our primitive brain does not differentiate between actual danger, such as encountering a tiger, and a stressful situation at work.
Let’s take the following everyday scenario as an example: A stressful situation arises at work when a project deadline is moved up unexpectedly, and you realize you have a significant amount of additional work to complete in a short amount of time.
Fight Reaction: You immediately feel a surge of frustration and anger. You confront your colleagues or supervisors, expressing your dissatisfaction with the sudden change and arguing for more time or resources to complete the project. You may become confrontational or argumentative, seeking to assert control over the situation.
The fight response is characterized by a surge of adrenaline and heightened arousal, preparing the body to confront and combat the threat head-on. Physiological changes associated with this response include increased heart rate, elevated blood pressure, and heightened sensory perception. You may feel a strong urge to defend yourself or assert your dominance in the face of danger.
Flight Reaction: Overwhelmed by the pressure and feeling incapable of meeting the new deadline, you experience intense anxiety and a desire to escape the situation. You may consider calling in sick or avoiding the project altogether, hoping to avoid the stress and responsibility associated with it. You may procrastinate or avoid taking action, hoping the problem will resolve itself.
The flight response involves a rapid activation of the sympathetic nervous system, prompting you to escape or flee from the perceived threat. This response is marked by a sudden increase in energy and alertness, facilitating quick and agile movements to remove yourself from danger. Physiological changes may include accelerated breathing, increased muscle tension, and a surge of adrenaline to fuel swift movement.
Freeze Reaction: Paralyzed by fear and indecision, you feel unable to take any action or make any decisions. You become immobilized by the stress of the situation, feeling overwhelmed and unable to think clearly. You may experience mental fog or confusion, finding it difficult to focus or prioritize tasks. You may withdraw socially and emotionally, retreating into yourself and shutting down communication with others.
The freeze response is characterized by a state of immobilization or paralysis in response to overwhelming danger. When confronted with a threat that is perceived as inescapable or too intense to confront directly, the body may enter a state of temporary shutdown. Physiological changes associated with the freeze response include slowed heart rate, shallow breathing, and a decrease in muscle activity. This response serves as a protective mechanism, allowing you to minimize the risk of detection by predators or threats.
Fawn Reaction: In an attempt to please others and avoid conflict, you adopt a passive and submissive approach to the situation. You agree to take on additional work or meet the new deadline without question, even if it means sacrificing your own needs or well-being. You may seek approval and validation from others, prioritizing harmony and avoiding confrontation at all costs.
The fawn response, often observed in social or interpersonal threats, involves a submissive or appeasing reaction to perceived danger. Individuals exhibiting this response may prioritize harmony and cooperation, seeking to placate or please the threatening party in order to avoid conflict or harm. Physiological changes associated with the fawn response may include decreased heart rate, lowered body posture, and an increase in affiliative behaviors such as smiling or nodding.
Each of these reactions represents a different coping mechanism in response to stress. These biological responses are adaptive mechanisms that have evolved over time to enhance survival in threatening situations. While they can be beneficial in acute danger, chronic activation of these responses can contribute to stress-related health issues and psychological difficulties. Understanding these responses can help you recognize and manage your reactions to stress and danger more effectively.
Cognitive Flexibility or “Mental Stretches”
By observing our responses, we activate our “Thinking Brain”, and involve the prefrontal cortex, a part of the brain responsible for decision-making, planning, social behavior, and problem-solving. The more we engage our “Thinking Brain”, the more flexible we become, and the more smoothly we can transition from our reactive “Emotional Brain” (the limbic system) to our thoughtful faculties, steering away from the instinctual fight, flight, or freeze response.
Journaling about our thoughts, feelings, and reactions can be a powerful tool in honing cognitive flexibility.
Engaging in open and honest conversations about events with a trusted friend or therapist can be incredibly beneficial in fostering cognitive flexibility. When we share our experiences and thoughts with someone we trust, we invite them to challenge our perspectives, offering new insights and alternative ways of thinking. This process helps us shift out of our emotional brain, allowing us to gain a more balanced and rational understanding of the situation.
About the Author
Ilse Gevaert is a psychologist and coach with expertise in trauma, narcissistic abuse, resilience, neurodiversity (ASD and ADHD), and giftedness. Ilse continued her education at prestigious institutions such as Harvard and Cornell, where she obtained leadership certificates that have informed her practice.
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