F3or the Fight-Flight-Freeze response is the body’s automatic, built-in system designed to protect us from threat or danger. For example, when you hear the words, “look out!” you may be surprised to find how fast you move, and thankfully so, as you narrowly miss a flying puck sailing through your kitchen window! Or when you see a bear on the trail up ahead, you stop and remain quiet and still until it moves on. In both scenarios your system demonstrates its effectiveness at protecting you from danger.
The F3system is critical to our survival from true threat or danger, but what happens when there is no real danger? Interestingly, anxiety can also trigger this system into action when we believe there is threat or danger even if there is not. For example, you may yell at your partner for pushing you into agreeing to speak at a conference when you don’t feel ready (fight). Or you avoid going to a party or leave early because you don’t feel comfortable around unfamiliar people (flight). Or, your mind goes blank when your boss asks you a question (freeze).All of these are examples that can cause anxiety, which in turn, can mistakenly trigger the F3alarm.Public speaking, parties, and answering questions are not dangerous situations, but if your alarm system is set to “high alert” it will go off even in relatively harmless situations.
Learn more about some of the common changes your body can make to protect you from danger by reading the below:
Head
When you breathe too fast or too deep, you may feel a little lightheaded. This is called hyperventilating. Don’t worry. It’s not dangerous! Your body is just trying to get more oxygen and blood to your large muscles so you can fight, run, or hold still.
Eyes
When you are confronted with danger, your pupils get bigger to let in more light so you can better spot the danger. This can make things seem brighter or fuzzier, and you may even see some black spots or other visual effects.
Fingers
When you are faced with danger, blood from your fingers starts to move towards bigger muscles, like your biceps. These bigger muscles need energy to help you fight or run. Your fingers may feel numb, cold, or tingly as blood moves away from them.
Arm Muscles
When faced with danger, your body tenses up, so you are ready to spring into action. The muscles in your arms tense up so you can strike out at danger, pull yourself away, or hold still.
Sweat Glands
Your body works hard to help you get ready for danger. It takes a lot of energy, which can cause your body to heat up. Sweat from your underarms, palms, or forehead cools down your body.
Heart
When your body is preparing itself for action, it makes sure blood and oxygen is pumped to major muscles like your biceps or thighs. This gives you energy and power to strike out at danger or to run away as fast as you can.
Stomach
When your body thinks you are in danger, it puts all its resources into protecting you. Other systems in your body (like your digestive system) slow down, because your body thinks giving you energy to deal with the danger is more important than digesting that sandwich you had for lunch. Of course, this means you might get an upset or sore stomach from that sandwich sitting in stomach acid while it waits to be digested once the danger passes.
Thigh Muscles
When faced with danger, your body tenses up, so you are ready to spring into action. The muscles in your legs tense up so you can run away, fight back by kicking, or hold still.
I'm no stranger to the intricate dance of the body's autonomic responses, particularly the Fight-Flight-Freeze (F3) system you've touched upon. As an enthusiast in neuroscience and psychology, I've delved deep into the physiological and psychological intricacies of our body's built-in survival mechanism.
First, let's discuss the F3 system. It's a finely tuned response that's saved countless lives throughout our evolutionary history. When confronted with imminent danger, whether it's a surprise puck hurtling through your kitchen window or a bear on a trail, the body springs into action. It's a marvel of adaptation, honed by millennia of evolution.
Now, what happens when the threat isn't as tangible as a flying puck or a wild bear? Anxiety, a psychological phenomenon, can trick the F3 system into action. The mind, misinterpreting non-threatening situations as perilous, sets off the alarm. Public speaking, social events, or even answering questions can induce this response.
The article goes on to detail the various physical manifestations of the F3 system in action:
-
Head: Hyperventilation, marked by fast or deep breathing, ensures more oxygen reaches large muscles, priming the body for action.
-
Eyes: Pupils dilate to let in more light, enhancing visual acuity in the face of danger.
-
Fingers: Blood shifts from fingers to larger muscles like biceps, causing numbness, coldness, or tingling.
-
Arm Muscles: Tension builds up in the arms, preparing for a swift response—be it striking out, pulling away, or holding still.
-
Sweat Glands: Sweating helps cool the body down as it readies itself for intense physical activity.
-
Heart: Blood and oxygen rush to major muscles, providing the energy needed for decisive action.
-
Stomach: Digestive processes slow down as the body prioritizes energy for the impending threat, potentially leading to an upset stomach.
-
Thigh Muscles: Like the arms, the muscles in the legs tense up, preparing for actions such as running, kicking, or standing still.
Understanding these physiological responses not only highlights the body's incredible adaptability but also underscores the delicate balance between genuine danger and the mind's perception of threat. It's a testament to the intricate interplay between the mind and body, showcasing the evolutionary legacy that has shaped our survival instincts.
