Fight, Flight, Freeze, or Fawn—Which Stress Response Do You Default To?

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Quiz Questions

1.
When faced with a sudden stressful situation, what is your first instinct?
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- A.
  Get irritated, argue, or try to take control of the situation.
- B.
  Feel anxious, restless, or want to escape.
- C.
  Shut down, feel numb, or struggle to react.
- D.
  Try to appease or people-please to diffuse tension.
2.
How does stress affect your body?
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- A.
  I feel exhausted, heavy, or disconnected from my body.
- B.
  I clench my jaw, tense my muscles, and feel hot.
- C.
  My heart races, I feel jittery, and I get stomach issues.
- D.
  I get headaches, tight shoulders, and feel emotionally drained.
3.
How do you handle conflict?
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- A.
  I try to fix things, over-apologize, or put others’ needs first.
- B.
  I get defensive, argue, or feel the need to prove my point.
- C.
  I avoid it at all costs and would rather walk away.
- D.
  I shut down, feel frozen, or can’t find the words to respond.
4.
How do you feel after a stressful day?
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- A.
  Overwhelmed, like I need to run away or numb out.
- B.
  Emotionally exhausted, like I gave too much of myself.
- C.
  Agitated, restless, or unable to relax.
- D.
  Drained, like I need to sleep or disconnect.
5.
When under pressure, your thoughts sound like…
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- A.
  “I don’t know what to do.”
- B.
  “I need to get out of here.”
- C.
  “I just need to make sure everyone is okay.”
- D.
  “I have to fix this right now.”
6.
How do you typically respond to stress in your daily life?
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- A.
  I lash out, get snappy, or take charge aggressively.
- B.
  I prioritize others’ needs over my own, even when I’m struggling.
- C.
  I stay busy, avoid my emotions, or distract myself.
- D.
  I shut down, procrastinate, or withdraw.
7.
How do you typically feel in relationships?
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- A.
  Over-giving, always putting others first.
- B.
  Detached, like I can’t fully connect.
- C.
  Afraid of conflict or commitment.
- D.
  Frustrated when things don’t go my way.

Quiz Outcomes

1.
Fight Response
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When stressed, your first instinct is to go into attack mode. You feel the urge to control, argue, or push back against what feels unsafe. This can look like anger, frustration, defensiveness, or trying to "fix" everything.What else happens to you in stress?Your body tenses up, your heart rate spikes, and adrenaline surges.You may struggle with anger outbursts, perfectionism, or a need for control.You push through stress aggressively instead of slowing down.How to regulate yourself:✅ Move your body—punch a pillow, do strength training, or shake it out.✅ Use deep exhalations (longer than your inhale) to calm your fight response.✅ Try self-massage or stretching to release built-up tension.✅ Practice self-compassion—not everything has to be a battle.Understanding why your nervous system is reacting the way that it is can give you so much insight into what you need to do in order to process through it. None of our nervous system responses are bad or wrong, it's only when we're dysregulated and our reactions are inappropriate to the situation that we run into problems.If you want more help learning how to regulate your nervous system, join my free membership here and get started with tools that actually work.
2.
Flight Response
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When stressed, you feel the urge to escape. Your nervous system believes that running away or avoiding the stressor will keep you safe.What else happens to you in stress?You may feel anxious, restless, or unable to sit still.You tend to overwork, stay busy, or avoid emotions.Your digestion may suffer, and you might get headaches or insomnia.How to regulate yourself:✅ Try grounding exercises—walk barefoot, press your feet into the floor.✅ Slow down with breathwork (box breathing works well).✅ Reduce caffeine and sugar, which overstimulate your system.✅ Journal or voice note your feelings instead of avoiding them.Understanding why your nervous system is reacting the way that it is can give you so much insight into what you need to do in order to process through it. None of our nervous system responses are bad or wrong, it's only when we're dysregulated and our reactions are inappropriate to the situation that we run into problems.If you want more help learning how to regulate your nervous system, join my free membership here and get started with tools that actually work.
3.
Freeze Response
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When stressed, your body shuts down. Instead of fighting or fleeing, you feel stuck, numb, or disconnected.What else happens to you in stress?You struggle to take action and may feel paralyzed.Your body feels heavy, tired, or foggy.You may procrastinate, disassociate, or shut down completely.How to regulate yourself:✅ Use small, gentle movements (wiggle your fingers, roll your shoulders).✅ Splash cold water on your face or hold an ice cube to bring your awareness back online. ✅ Try humming, singing, or tapping to bring yourself back to the present.✅ Remind yourself: You are safe. You are capable.Understanding why your nervous system is reacting the way that it is can give you so much insight into what you need to do in order to process through it. None of our nervous system responses are bad or wrong, it's only when we're dysregulated and our reactions are inappropriate to the situation that we run into problems.If you want more help learning how to regulate your nervous system, join my free membership here and get started with tools that actually work.
4.
Fawn Response
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When stressed, you people-please to avoid conflict. Your nervous system has learned that keeping others happy = staying safe.What else happens to you in stress?You overextend yourself and struggle with boundaries.You put others’ needs first, even when you're exhausted.You may feel resentment but struggle to express it.How to regulate yourself:✅ Pause before saying "yes"—ask yourself, “Do I really want to do this?”✅ Practice body scans to check in with your needs.✅ Use affirmations like “My needs matter too.”✅ Start with small boundaries and work your way up.Understanding why your nervous system is reacting the way that it is can give you so much insight into what you need to do in order to process through it. None of our nervous system responses are bad or wrong, it's only when we're dysregulated and our reactions are inappropriate to the situation that we run into problems.If you want more help learning how to regulate your nervous system, join my free membership here and get started with tools that actually work.

Fight, Flight, Freeze, or Fawn—Which Stress Response Do You Default To?

Each nervous system reaction needs something different in order to process through the stress. Find out what your default is and what to do when you find yourself there!

Quiz Questions

Quiz Outcomes