Fight, Flight, Freeze, & Collapse

When your nervous system detects danger — often before you’re consciously aware of it — it shifts into biologically programmed states meant to keep you safe. In Polyvagal Theory, these survival responses reflect shifts in your autonomic nervous system as it moves away from connection and toward protection.

Fight (Sympathetic Mobilization)

Your body prepares to confront the perceived threat.
Common signs: anger, irritability, muscle tension, heat in the body, a strong urge to argue or defend.
Real-life example: Raising your voice in a stressful conversation or feeling an intense need to “prove your point.”

Flight (Sympathetic Mobilization)

Your system tries to escape to stay safe.
Common signs: restlessness, panic, racing thoughts, urge to run or avoid, difficulty sitting still.
Real-life example: Leaving a conflict abruptly, avoiding certain places or people, or distracting yourself when emotions feel too big.

Freeze (Dorsal Vagal + Sympathetic Mix)

Your body becomes still while still holding energy — like hitting the brakes and gas at the same time.
Common signs: feeling stuck, numbness, foggy thinking, inability to act, dissociation “lite.”
Real-life example: Zoning out during stress, losing your words in a discussion, or feeling unable to make a decision even when you want to.

Collapse (Dorsal Vagal Shutdown)

Your system senses overwhelming danger and conserves energy to survive.
Common signs: heaviness, exhaustion, disconnection, going blank, feeling “far away,” shutdown.
Real-life example: Curling into bed after emotional overwhelm, going quiet in a conflict, or feeling totally depleted after stress.

These states aren't character flaws — they’re autonomic patterns wired for survival. With awareness and regulation tools, you can help your system return to safety, connection, and steadiness.