Our bodies and brains have evolved to keep us safe from danger. One of the most important survival mechanisms is the fight, flight, freeze response - a natural reaction to perceived threats that has helped humans survive for thousands of years. But what does this look like for young people facing the stresses of today's world?

What is Fight, Flight, Freeze?

The fight, flight, freeze response is triggered by the brain's amygdala, the part responsible for detecting threats and preparing the body to react quickly. When the amygdala senses danger—whether real or perceived—it signals the body to either:

• Fight: Stand your ground and confront the threat
• Flight: Run away from the danger
• Freeze: Become still and quiet, hoping to avoid notice

These responses are automatic and happen before our thinking brain (the prefrontal cortex) has a chance to analyse the situation.

The science behind fight, flight, freeze

When the amygdala triggers this response, a series of physical changes occur in the body to prepare for action:

• The heart rate increases to pump more blood to muscles
• Breathing becomes rapid to increase oxygen intake
• Muscles tense up, ready to move quickly
• Digestion slows down as blood is redirected to essential areas
• Pupils dilate to improve vision
• Hormones like adrenaline and cortisol flood the body

This prepares the young person to respond immediately to danger.

Modern-day stresses for young people

Unlike our ancestors, young people today rarely face immediate physical dangers. Instead, stressors often come from social pressures, school challenges, family worries, or uncertainty about the future.

The amygdala, however, does not distinguish between real threats and perceived threats. It can activate fight, flight, or freeze in response to things like:

• Feeling overwhelmed by schoolwork or exams
• Social conflicts or bullying
• Anxiety about friendships or fitting in
• Worries about family or home life
• Sensory overload or unexpected changes

This means the body can stay in a state of alert long after the actual "threat" has passed, leading to chronic stress and anxiety.

Anxiety is a normal response

Feeling anxious is a natural part of the fight, flight, freeze system doing its job. It's our body's way of warning us about potential danger so we can prepare.

The problem arises when anxiety becomes ongoing or overwhelming, making it harder to think clearly or relax. For many young people, the nervous system struggles to switch off the alert state, which affects their wellbeing and ability to cope.

Rest, repair, and digest — calming the nervous system

Thankfully, our bodies also have a system to help us calm down and recover after stress - the parasympathetic nervous system, often called the rest, repair, digest system.

When this system activates:

• Heart rate slows
• Breathing becomes slower and deeper
• Muscles relax
• Digestion resumes
• The brain moves out of alert mode into a calmer state

Techniques like mindful breathing, gentle movement, and time in nature help activate this calming system.

A simple breathing technique: Counting breaths to distract and calm

When the fight, flight, freeze response is activated, focusing deeply on the breath itself can sometimes feel overwhelming. Instead, a simple counting breath technique can gently distract the mind and help shift attention away from stress:

1. Breathe in slowly through your nose and silently count "1" in your head.
2. Breathe out through your mouth and silently count "2".
3. Repeat this, counting up to 10, then start again at 1.

This counting focuses the mind just enough to interrupt stressful thoughts without requiring intense concentration on the breath, helping the nervous system settle.

Supporting young people with fight, flight, freeze

Understanding this response can help young people, parents, and educators recognise signs of stress and anxiety and know that these feelings are normal.

By teaching young people about their brain and body, and sharing calming strategies like the counting breath, we empower them to manage stress and feel more in control.

Additional Support

If you'd like to learn more or get support for the young person in your care, take a look at the other blogs and resources on our website. You can also email us at developingmatters@gmail.com or get in touch to discuss workshops, training, or consultations tailored to support young people's mental health and wellbeing.

We're here to help you understand, support, and empower young people through these challenges.

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