Dealing with Stressful Situations: Fight, Flight, or Freeze

Understanding the Fight or Flight Response

When faced with stressful situations, the human body responds with one of three basic reactions: fight, flight, or freeze. These responses are rooted in our survival instincts, which have been hardwired through millions of years of evolution. However, the effectiveness of these reactions can vary depending on the nature of the situation.

The Fight or Flight Response in Detail

Depending on the situation, the fight, flight, or freeze responses can manifest in different ways. For example, if there is a risk to life or bodily harm, the fight response may be triggered. This is especially relevant in situations where both parties have equal strength. On the other hand, if the adversary is significantly stronger, the flight response is more logical. In some terrifying situations, such as encountering a life-threatening predator like a lion or cobra, the freeze response might occur as a defense mechanism.

The Unexpected "Freeze" Response and Its Consequences

Based on my military background, I have observed that many people tend to freeze in response to stressful situations. While this response can serve as a temporary defense mechanism, it is often considered the worst outcome. Training can help mitigate the freeze response, but it can be challenging to overcome an instinct that is deeply rooted in our brains. Recognizing this and preparing for it through training and preparation can be crucial.

Living Through Stressful Situations with Emotional Resilience

It is essential to understand oneself, one's capabilities, and to act accordingly. In stressful situations, using polite language such as 'please', 'sorry', and 'thank you' with good eye contact can help de-escalate conflicts. Additionally, it is valuable to employ strong listening skills rather than resorting to loud talking. Sometimes, seeking alternative options before deciding to 'fight' or 'flight' can be more effective.

Practical Recommendations for Dealing with Stressful Situations

In situations where the risk is dire and there is no room for escape, the 'fight' response is often the most appropriate. However, it is essential to consider the context and whether the fight is warranted. Sometimes, taking a step back, remaining quiet, and removing oneself from the situation can be the best course of action. In my experience, deep breathing exercises can be particularly effective in managing stress and restoring calm.

A Personal Account from an ER/Trauma Nurse

As an ER/Trauma Nurse with over a decade of experience, I have encountered a wide range of stressful situations. My instinct is generally to engage in a 'fight' response, especially when necessary. According to my husband and a close male friend who is also a male, they have observed that I fight every time. My approach is to evaluate the situation and act accordingly. If fighting is not a viable option, I find that letting it slide is often the best approach.

For those who find themselves in stressful situations and struggle with the fight, flight, or freeze response, deep breathing can be a powerful tool. When under pressure, taking a few slow, deep breaths and releasing the breath with a sense of letting go can help calm the mind and prepare for a more measured response.