An Overview of the Four Fear Responses

How does your body respond when you perceive danger or a threat? Often known as a trauma response, it is an initial reaction that is triggered when there is a perception of or an actual threat, like an oncoming car or a growling dog. Fear is a natural and universal emotion that plays a crucial role in our survival. It alerts us to potential dangers and helps us to react quickly and effectively in dangerous situations. However, fear can also become a source of distress and anxiety, affecting our daily lives and relationships. 

The Four Fear Responses model, also known as the Four Fs, provides a useful framework for understanding the different ways in which people respond to fear. This model outlines four distinct patterns of behaviour: Fight, Flight, Freeze, and Fawn. Understanding these responses can help us to better manage our fears and to offer support and empathy to others who may be struggling with fear.

These various trauma responses may have been learned as a means of survival in childhood, abusive relationships, or severe trauma. The type of response then reoccurs later in life as a default every time the person faces anything they perceive as a threat.

What are these responses?

The first of the Four Fs is the Fight response. 

This is the response that most people are familiar with, as it involves an active attempt to confront the source of fear and overcome it. People who respond with a Fight response tend to be assertive, aggressive, and confident. They may shout, argue, or even engage in physical combat to overcome their fear. While this response can be effective in some situations, it can also be counterintuitive, as it can lead to increased conflict and aggression.

Behaviours that might indicate this trauma response are:

• Crying
• Hands in fists, desire to punch
• Flexed jaw, grinding teeth
• Shaky voice or glaring
• Desire to stomp, kick, smash with legs, feet
• Feelings of anger or rage
• Knotted stomach or nausea

The second of the Four Fs is the Flight response.

This is the opposite of the Fight response, as it involves a retreat from the source of fear. They may try to avoid the source of fear by running away, hiding, or withdrawing from the situation. While this response can be effective in some situations, it can also be problematic, as it can lead to a sense of helplessness and defeat.

Behaviours that might indicate this trauma response are:

• Restless legs, feet 
• Numbness in legs
• Anxiety and shallow breathing
• Darting eyes
• Leg/foot movement
• Fidgeting
• Restlessness
• A feeling of being trapped

The third of the Four Fs is the Freeze response. 

This is characterised by a sense of immobilisation and an inability to act. People who respond with the Freeze response are overwhelmed by fear and are often unable to move or take any action at all. They may become paralysed with fear and may even lose consciousness. 

Behaviours that might indicate this trauma response are:

• Feeling stuck in some part of the body
• Feeling cold or frozen, numb, pale skin
• Sense of stiffness, heaviness
• Holding breath
• Sense of dread
• Heart pounding

The fourth and final of the Four Fs is the Fawn response. 

This response is characterised by submissive and accommodating behaviour in the face of fear. People who respond with a Fawn response tend to be passive and may try to appease the source of fear by being compliant, nice, or even supportive.

Behaviours that might indicate this trauma response are:

• Over-apologising to others
• Difficulty saying no
• Excessively flattering the other person
• Going out of the way to please others
• Neglecting one’s own needs
• Pretending to agree with others

It is important to note that these Four Fs are not rigid categories, and that most people will exhibit a combination of these responses in different situations. Additionally, people may respond differently to different sources of fear and may exhibit different patterns of behaviour in different situations. Furthermore, some people may be more prone to one type of response, while others may be more likely to exhibit multiple responses.

Regardless of the type of fear response that a person exhibits, it is important to remember that fear is a normal and natural emotion. It is not something to be ashamed of, and it is not a sign of weakness. The Four Fs model provides a useful framework for understanding the different ways that people respond to fear. By understanding these responses, we can better understand our patterns of behaviour, and we can learn how to manage our fear more effectively. 

Conclusion

If fear is negatively impacting your life, it is important to seek help and to work with a mental health professional who can help you to develop more adaptive coping strategies.

There are many approaches to dealing with fear, including therapy, mindfulness practices, exposure therapy, and medication. The key is to find what works best for you and stick with it. It may take time and effort, but with the right tools and support, it is possible to overcome fear and live a life that is free from its negative impacts.

Sources: 

Rape Crisis. (n.d.). Fight, flight, freeze, flop, friend – Responses to sexual violence. Rape Crisis. https://rapecrisis.org.uk/get-help/tools-for-victims-and-survivors/understanding-your-response/fight-or-flight/#:~:text=The%20freeze%2C%20flop%2C%20friend%2C,of%20your%20experiences%20and%20feelings.

Burke, M. J., & Heuer, L. J. (2008). The interactional nature of team decision-making: An examination of the relationship between teamwork behaviours and performance in a field setting. Journal of Applied Psychology, 93(3), 685–693. https://doi.org/10.1037/0021-9010.93.3.685

Verywell Mind. (2021, January 20). The four fear responses: Fight, flight, freeze, and fawn. https://www.verywellmind.com/the-four-fear-responses-fight-flight-freeze-and-fawn-5205083