Six Steps to Breaking Out of the Fight, Flight, Freeze Response in cPTSD and Chronic Stress

This podcast episode, hosted by Dr. Donnelly Snipes, delves into the physiological and psychological mechanisms behind the fight, flight, freeze, fawn, and 'forget about it' responses, particularly in the context of Complex Post-Traumatic Stress Disorder (cPTSD) and chronic stress. It explains how these responses, initially designed for protection, become deeply ingrained and maladaptive due to prolonged exposure to trauma, leading to significant structural and functional changes in the brain, such as the strengthening of the default mode network and amygdala, and alterations in the gut microbiome and neurotransmitter levels. The core message is that healing is a process of retraining the nervous system, akin to recovering from a stroke, requiring time, resources, and deliberate effort.\n\nThe episode distinguishes between the traditional fight, flight, and freeze responses and introduces 'fawn' (appeasing to stop pain) and 'forget about it' (a state of anhedonia or emotional flatness resulting from sustained stress). Dr. Snipes emphasizes that the body's physiology undergoes profound changes, making it difficult to learn new material, get restful sleep, and manage pain or inflammation when the HPA axis is constantly activated. This physiological understanding is crucial for moving beyond self-blame and recognizing that recovery is not simply a matter of choice but a complex biological and psychological journey.\n\nDr. Snipes outlines six practical steps for breaking out of these entrenched trauma responses. The foundational step is to create a secure attachment to oneself, fostering a sense of internal safety that may have been absent during past traumatic experiences. This involves consistent mindfulness of triggers and vulnerabilities across physical (e.g., sleep, nutrition, pain), affective (e.g., grief, distress), cognitive (e.g., pessimism, distortions), environmental (e.g., sights, sounds), and relational (e.g., self-esteem, support) domains. Once aware, individuals can develop a plan for responsiveness, proactively engaging in positive behaviors and thoughts (attention), practicing validation and radical acceptance of their current feelings, and focusing on progress over perfection (encouragement).\n\nUltimately, the goal is to cultivate a deep sense of safety and self-compassion, recognizing personal power and agency in the healing process. The podcast underscores that recovery is often a non-linear path, characterized by "two steps forward, one step back," and that self-kindness during relapses is paramount. By consistently applying these strategies, individuals can gradually retrain their nervous system, reduce HPA axis activation, and develop new, healthier responses to stressors, thereby moving towards a more empowered and peaceful existence.

your stress response is designed to try to protect you based on prior information

extended extreme stress or trauma causes strengthening of the default mode Network and the amygdala connection

your physiology actually changes in response to the stressor well the good thing is your physiology can heal but it's going to take time

healing the nervous system is like healing after a stroke

one thing people who endure ongoing trauma didn't have was a secure attachment figure Who provided safety

a first step in healing the stress response so you're not stuck in that on position is to create a secure attachment to yourself

struggling with it arguing with yourself condemning yourself for feeling this way is activating that stress response is actually doing the exact opposite of what you want it to do

focus on progress not Perfection