6 Steps to Breaking Out of the Fight Flight Freeze Response in cPTSD

Q & A

What are the five F responses mentioned in the script?

The five F responses are Fight, Flight, Freeze, Fawn, and Forget. They describe how the body reacts to stress or trauma. Fight involves aggression or confrontation, Flight involves avoiding or escaping, Freeze is when one becomes immobilized, Fawn is doing whatever is necessary to avoid pain, and Forget is when the brain blocks out traumatic memories due to extended exposure to stress.

How does chronic stress or trauma affect the brain?

Chronic stress or trauma can cause structural changes in the brain, such as a shrinking hypothalamus and an enlarged amygdala. It also strengthens the connection between the default mode network (autopilot) and the amygdala, making it harder to override automatic responses. These changes contribute to difficulties in learning, emotional regulation, and memory processing.

What role does the gut microbiome play in the stress response?

The gut microbiome, which is responsible for breaking down food and producing neurotransmitters, is affected by stress. It can lead to an imbalance in neurotransmitter levels, which primes the body for constant threat detection and can contribute to increased stress hormone levels, making it harder for the body to heal.

Why does trauma cause sleep problems?

When the stress response system is constantly activated, it prevents the body from relaxing enough to achieve restful sleep. Inadequate sleep exacerbates feelings of anxiety, strengthens ruminations, and reduces the ability of the executive control network in the brain to turn off the stress response.

What are some physical and emotional consequences of prolonged stress?

Prolonged stress leads to increased pain and inflammation due to the activation of the HPA Axis, along with difficulties in learning, heightened anxiety, and a lack of focus. It can also cause sleep disturbances, depression, and chronic fatigue, and may even change brain structure over time.

What is the connection between self-compassion and trauma recovery?

Developing self-compassion is a crucial part of trauma recovery. It involves acknowledging your emotions without self-criticism and practicing radical acceptance. This helps reduce the intensity of the stress response and allows for healing as the individual learns to respond more positively to triggers and vulnerabilities.

How can someone break out of the fight-flight-freeze response?

To break out of the fight-flight-freeze response, it’s essential to develop self-awareness of triggers and vulnerabilities. By consistently recognizing what activates the stress response, a person can plan how to respond more mindfully. Practices like mindfulness, self-compassion, and positive behavioral strategies help in recalibrating the nervous system over time.

How does the body’s reaction to low blood sugar or pain relate to trauma responses?

Pain and low blood sugar are physical stressors that can activate the body's HPA Axis, the same stress response system triggered by trauma. This can lead to increased feelings of anxiety, irritability, and vulnerability to stressors. Managing physical health through proper nutrition and pain management is essential for reducing the frequency of these stress responses.

What is the significance of a secure attachment in trauma healing?

A secure attachment provides safety and stability, which is crucial for healing from trauma. Without it, the HPA Axis remains activated, and a person may constantly feel on guard. Creating a sense of security with oneself, through self-care and self-compassion, helps to regulate the stress response and promotes healing over time.

Why is it important to focus on progress rather than perfection in trauma recovery?

Trauma recovery is a gradual process that takes time, and setbacks are a natural part of healing. Focusing on progress rather than perfection helps to build resilience and prevent self-criticism, which can trigger the stress response. Recognizing small steps forward encourages a more compassionate approach to recovery.