Fight, Flight, Freeze, Collapse. What is the Difference?

Many of us have heard the term “fight or flight,” but the truth is that our nervous system has more than two ways of responding to fear and danger. As an online therapist in California specializing in trauma, anxiety, and chronic stress, I see how deeply these survival responses impact people’s mental health, relationships, and sense of safety in the world. Understanding these automatic reactions is an important step in reducing shame, increasing self-compassion, and starting the healing process.

How the Nervous System Responds to Trauma

Our fear responses are governed by the limbic system, the part of the brain designed to protect us from harm. When we experience a threat- whether real or perceived- our body reacts automatically to help us survive. For some, this means mobilizing energy to fight or run away. For others, the response may look like freezing or even collapsing. These reactions are not conscious choices; they’re deeply ingrained biological responses shaped by evolution.

If you’ve experienced trauma, your nervous system may become hypersensitive, interpreting safe environments as threatening. This is why many people continue to feel anxious or hypervigilant long after they’re out of danger. Understanding this biology is essential because it helps shift the narrative from “What’s wrong with me?” to “My body is protecting me.”

The Fight and Flight Responses

Most people are familiar with fight and flight: adrenaline surges, heart rate increases, and muscles tense, preparing your body to either confront danger or escape. While these responses are well-known, they’re only part of the story. Many trauma survivors struggle with feeling frustrated or ashamed if they didn’t fight back or run away during a traumatic event, not realizing that other responses are equally valid and equally protective.

The Freeze Response

The freeze response is often described as feeling “paralyzed” or “stuck.” Your body becomes hyper-alert, filled with energy, yet immobilized. You may feel unable to move or speak, even though your mind is racing. From a biological perspective, this is a survival strategy. Your nervous system is preparing for the next step, conserving energy until the danger passes. Over time, unprocessed freeze responses can lead to chronic anxiety, muscle tension, headaches, or other body-based symptoms.

The Collapse or Shutdown Response

The collapse response, sometimes called shutdown, is a hypo-aroused state in which the body shuts down to protect itself. People experiencing collapse may feel disconnected from their bodies, unable to speak, or like they’re observing events from a distance. Physically, this state is marked by lowered heart rate, blood pressure, and body temperature. The body is no longer preparing to fight or flee, it’s conserving energy to survive. This can feel confusing or scary, especially if you faint or lose awareness.

Why Understanding These Responses Matters

There’s a harmful cultural stigma around how people “should” respond to trauma, often leading to victim-blaming statements like, “Why didn’t they run?” or “Why didn’t they fight back?” These comments ignore the fact that trauma responses are automatic and outside conscious control. Understanding the full spectrum of survival responses can help us respond with compassion instead of judgment.

How Therapy Can Help

If you’ve experienced trauma, it’s normal to feel confused, ashamed, or frustrated by how your body responded. In therapy, we work together to understand your nervous system’s reactions, process painful memories, and gently retrain your body to feel safe again. This work can include talk therapy, body-based techniques, and grounding exercises that help you regulate your emotions.

Online therapy offers a safe and accessible way for people across California to get support. Whether you’re struggling with anxiety, trauma, or stress, therapy can help you rebuild trust in yourself, reduce symptoms, and reclaim a sense of peace. Healing is possible, and your body is not your enemy- it’s been trying to keep you alive.

About the Author

Tori Smith is a licensed clinical social worker and owner of Victoria Smith, LCSW, Inc., an online and in-person therapy practice focused on helping young professionals heal from anxiety and burnout, and quiet the critical internal voices of perfectionism, so they can live more fulfilling, connected lives. If you’re a California resident, schedule a free consultation call to learn more.

If you’d like to learn more, schedule a free consultation to see if therapy is right for you.

Disclaimer: This blog is for educational purposes only and is not a substitute for mental health treatment. If you are in crisis, call 1-800-273-TALK or text HOME to 741741 for free 24/7 support in the U.S.