The Fight-or-Flight Response Prepares Your Body to Take Action (2023)

What Is the Fight-or-Flight Response?

The fight-or-flight response, also known as the acute stress response, refers to the physiological reaction that occurs when in the presence of something mentally or physically terrifying. This response is triggered by the release of hormones that prepare your body to either stay and deal with a threat or to run away to safety.

The three stages of fight-or-flight are:

  • The alarm stage: During this stage, the central nervous system is ramped up, preparing your body to fight or flee.
  • The resistance stage: This is the stage in which the body attempts to normalize and recover from the initial elevated fight-or-flight response.
  • The exhaustion stage: If the first two stages occur repeatedly over time, such as when under chronic stress, this can cause the body to feel exhausted and begin to break down.

Evolution of the Fight-or-Flight Response

The term "fight-or-flight" represents the choices our ancient ancestors had when faced with danger in their environment: to either fight or flee. In either case, the physiological and psychological response to stress prepares the body to react to the danger.

In the 1920s, American physiologist Walter Cannon was the first to describe the fight-or-flight response. Cannon realized that a chain of rapidly occurring reactions inside the body helped to mobilize the body's resources to deal with threatening circumstances.

Today, the fight-or-flight response is recognized as part of the first stage of Hans Selye's general adaptation syndrome, a theory describing the stress response.

What Happens During the Fight-or-Flight Response

In response to acute stress, the body's sympathetic nervous system is activated by the sudden release of hormones. Fight-or-flight response hormones include adrenocorticotropic hormone and corticotropin-releasing hormone.

These hormones cause the sympathetic nervous system to stimulate the pituitary gland and adrenal glands. This triggers the release of catecholamines, including adrenaline, noradrenaline, and cortisol.

This chain of reactions results in an increased heart rate, blood pressure, and breathing rate. Your body can stay in fight-or-flight for 20 to 60 minutes after the threat is gone, which is how long it takes for the parasympathetic nervous system to return it to pre-arousal levels.

The sympathetic nervous system promotes the fight-or-flight response while the parasympathetic nervous system helps calm the body once the threat is gone.

Physical Signs of a Fight-or-Flight Response

Physical signs that can indicate that your fight-or-flight response has kicked in include:

  • Dilated pupils: In times of danger, the body prepares itself to become more aware of its surroundings. Dilation of the pupils allows more light into the eyes, resulting in better vision of your surrounding area.
  • Pale or flushed skin: During fight-or-flight, blood flow to the surface areas of the body is reduced while flow to the muscles, brain, legs, and arms is increased. Paleness or alternating between a pale and flushed face as blood rushes to the head and brain is common. The body's blood clotting ability also increases to prevent excess blood loss in the event of injury.
  • Rapid heart rate and breathing: Heartbeat and respiration rate increase to provide the body with the energy and oxygen needed to fuel a rapid response to danger.
  • Trembling: The muscles tense and become primed for action, which can cause trembling or shaking.

You can probably think of a time when you experienced the fight-or-flight response. When faced with something frightening, you can feel your heartbeat quicken, you may start breathing faster, and your entire body becomes tense and ready to take action.

Impact of the Fight-or-Flight Response

There are both benefits and drawbacks to the fight-or-flight response.

Benefits of Fight-or-Flight

The fight-or-flight response plays a critical role in how we deal with stress and danger in our environment. When we are under threat, the response prepares the body to either fight or flee. By priming your body for action, you are better prepared to perform under pressure.

The stress created by the situation can actually be helpful, making it more likely that you will cope effectively with the threat. This type of stress can help you perform better in situations where you are under pressure to do well, such as at work or school.

(Video) A to Z of the Fight or Flight Response

Some experts suggest that the flight-or-flight response may even provide benefits when the urge to fight others in an attempt to harm them is, instead, transformed into the urge to fight to protect them. This may be beneficial when the fight-or-flight response is triggered by negative emotions such as anger and fear.

And in cases where the threat is life-threatening, the fight-or-flight response plays a critical role in your survival. By gearing you up to fight or flee, the fight-or-flight response makes it more likely that you will survive the danger.

Drawbacks of Fight-or-Flight

While the fight-or-flight response happens automatically, that doesn't mean that it is always accurate. Sometimes we respond in this way even when there is no real threat.

This is because the fight-or-flight response can be triggered by both real and imaginary threats. Phobiasare good examples of how the fight-or-flight response might be falsely triggered in the face of a perceived threat.

Constantly being in a state of fight-or-flight, such as when facing repeated stressors, can also be harmful to your health. Chronic stress can increase your risk of:

  • Chronic fatigue
  • Depression
  • Gastrointestinal issues
  • Headaches and migraines
  • Heart attack and stroke
  • High blood pressure and cholesterol levels
  • Metabolic disorders, such as diabetes and obesity
  • Poor immune function
  • Reproductive and sexual dysfunction
  • Worsened breathing problems, such as those related to asthma

Is Anxiety a Fight-or-Flight Response?

Some research indicates that the body's desire to fight or flee can increase a person's risk of developing an anxiety disorder, making them more vulnerable to this type of mental health condition.

Examples of the Fight-or-Flight Response

The fight-or-flight response can happen in the face of imminent physical danger, such as when encountering a growling dog during your morning jog. It can also be the result of a psychological threat, such as preparing to give a big presentation at school or work.

Another example of the flight-or-fight response is if a person who is terrified of heights has to go to the top floor of a skyscraper to attend a meeting. Their body might go on high alert, with their heartbeat and respiration rate increasing. If the response is severe, it can lead to a panic attack.

Fight or Flight Theory of Panic Disorder

How to Calm a Fight-or-Flight Response

Understanding the body's natural fight-or-flight response is one way to help cope with such situations. When you notice that you are becoming tense, you can start looking for ways to calm down and relax your body.

Ways to calm the fight-or-flight response include:

  • Developing a healthy support network
  • Engaging in relaxation exercises
  • Getting regular physical exercise
  • Making sleep a priority
  • Practice deep breathing techniques

Self-Help Techniques to Calm the Fight-or-Flight Response

Psychology and the Fight-or-Flight Response

The stress response is one of the major topics studied in the rapidly-growing field ofhealth psychology. Health psychologists are interested in helping people find ways to combat stress and live healthier, more productive lives.

(Video) Fight or Flight Response

By learning more about the fight-or-flight response, psychologists can help people explore new ways to deal with their natural reactions to stress.

How to Trigger Your Relaxation Response

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Goldstein DS. Adrenal responses to stress. Cell Mol Neurobiol. 2010;30(8):1433-40. doi:10.1007/s10571-010-9606-9

  2. Sperber S. Fight or flight response: Definition, symptoms, and examples. Berkeley Well-Being Institute.

  3. Gordan R, Gwathmey JK, Xie LH. Autonomic and endocrine control of cardiovascular function. World J Cardiol. 2015;7(4):204-14. doi:10.4330/wjc.v7.i4.204

  4. Chen Y, Lyga J. Brain-skin connection: Stress, inflammation and skin aging. Inflamm Allergy Drug Targets. 2014;13(3):177-90. doi:10.2174/1871528113666140522104422

    (Video) The Fight Flight Freeze Response

  5. Kantorovich V, Eisenhofer G, Pacak K. Pheochromocytoma: An endocrine stress mimicking disorder. Ann N Y Acad Sci. 2008;1148:462-8. doi:10.1196/annals.1410.081

  6. Lebel RD. Moving beyond fight and flight: A contingent model of how the emotional regulation of anger and fear sparks proactivity. Acad Manage Rev. 2016;42(2):190-206. doi:10.5465/amr.2014.0368

  7. American Psychological Association. Stress effects on the body.

  8. Mihić L, Čolović P, Ignjatović I, Smederevac S, Novović Z. Anxiety between personality and cognition: The gray zone. Person Indiv Diff. 2015;78:19-23. doi:10.1016/j.paid.2015.01.013

  9. Duval ER, Javanbakht A, Liberzon I. Neural circuits in anxiety and stress disorders: A focused review. Ther Clin Risk Manag. 2015;11:115-26. doi:10.2147/TCRM.S48528

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What prepares the body for the fight-or-flight response? ›

The autonomic nervous system has two components, the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system functions like a gas pedal in a car. It triggers the fight-or-flight response, providing the body with a burst of energy so that it can respond to perceived dangers.

What happens to the body in a fight-or-flight response? ›

The sympathetic nervous systems stimulate the adrenal glands triggering the release of catecholamines, which include adrenaline and noradrenaline. This results in an increase in heart rate, blood pressure, and breathing rate.

What is fight-or-flight action? ›

fight-or-flight response, response to an acute threat to survival that is marked by physical changes, including nervous and endocrine changes, that prepare a human or an animal to react or to retreat.

Which of the following occurs during the fight-or-flight response quizlet? ›

What Happens During the Fight-or-Flight Response? In response to acute stress, the body's sympathetic nervous system is activated due to the sudden release of hormones. The sympathetic nervous system stimulates the adrenal glands triggering the release of catecholamines, which include adrenaline and noradrenaline.

What are the 4 steps to the fight-or-flight response? ›

A trauma response is the reflexive use of over-adaptive coping mechanisms in the real or perceived presence of a trauma event, according to trauma therapist Cynthia M.A. Siadat, LCSW. The four trauma responses most commonly recognized are fight, flight, freeze, fawn, sometimes called the 4 Fs of trauma.

What are the 3 stages of fight-or-flight? ›

There are three stages of fight-or-flight: Alarm, Resistance and Exhaustion, the body's healthy response to a life-threatening crisis.

What are the 5 fight-or-flight responses? ›

The 'fight or flight' response is how people sometimes refer to our body's automatic reactions to fear. There are actually 5 of these common responses, including 'freeze', 'flop' and 'friend', as well as 'fight' or 'flight'.

What is the fight-or-flight principle quizlet? ›

Fight-or-flight response. When a person experiences a threatening or stressful situation, the fight-or-flight response occurs. This response evolved as a survival mechanism, enabling animals and humans to react quickly to life-threatening situations.

What promotes the fight-or-flight response quizlet? ›

The SRY gene on the male Y chromosome, promotes aggression and the fight-or-flight response. The absence of this gene in females together with oestrogen and oxytocin may inhibit this response.

What is fight flight called? ›

The fight-or-flight response, also known as the acute stress response, refers to the physiological reaction that occurs when in the presence of something mentally or physically terrifying.

What hormone is released during fight-or-flight? ›

Through a combination of nerve and hormonal signals, this system prompts your adrenal glands, located atop your kidneys, to release a surge of hormones, including adrenaline and cortisol. Adrenaline increases your heart rate, elevates your blood pressure and boosts energy supplies.

How do you control fight-or-flight? ›

7 Techniques to Tame the Fight or Flight Response
  1. Eat well. Good nutrition is vital to reduce anxiety and your body's sensitive fight or flight response. ...
  2. Get Counseling. ...
  3. Get regular exercise. ...
  4. Concentrate on your senses. ...
  5. Breathe. ...
  6. Use positive self-talk. ...
  7. Use visualization techniques.
22 Jan 2022

What are the 3 stages of the stress response? ›

[18] This syndrome is divided into the alarm reaction stage, resistance stage, and exhaustion stage. The alarm reaction stage refers to the initial symptoms of the body under acute stress and the "fight or flight" response.

What nervous system is fight-or-flight? ›

Your sympathetic nervous system is a network of nerves that helps your body activate its “fight-or-flight” response. This system's activity increases when you're stressed, in danger or physically active.

Which stage of stress includes the fight-or-flight response? ›

There are three stages to stress: the alarm stage, the resistance stage and the exhaustion stage. The alarm stage is when the central nervous system is awakened, causing your body's defenses to assemble. This SOS stage results in a fight-or-flight response.

What is the number 1 cause of stress? ›

Financial Problems

According to the American Psychological Association (APA), money is the top cause of stress in the United States. In a 2015 survey, the APA reported that 72% of Americans stressed about money at least some of the time during the previous month.

What does a burnout feel like? ›

Being burned out means feeling empty and mentally exhausted, devoid of motivation, and beyond caring. People experiencing burnout often don't see any hope of positive change in their situations. If excessive stress feels like you're drowning in responsibilities, burnout is a sense of being all dried up.

How do I know if my stress level is too high? ›

Mental and Emotional Signs
  1. Depression or anxiety.
  2. Anger, irritability, or restlessness.
  3. Feeling overwhelmed, unmotivated, or unfocused.
  4. Trouble sleeping or sleeping too much.
  5. Racing thoughts or constant worry.
  6. Problems with your memory or concentration.
  7. Making bad decisions.
16 Nov 2020

What happens if a person is under stress too often or for too long? ›

But ongoing, chronic stress can cause or worsen many serious health problems, including: Mental health problems, such as depression, anxiety, and personality disorders. Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and strokes.


1. PBS NewsHour full episode, Oct. 19, 2022
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2. The Stress Response- Fight or Flight
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3. How to make stress your friend | Kelly McGonigal
4. Fight Flight Freeze – A Guide to Anxiety for Kids
(Anxiety Canada)
5. Adrenaline
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6. Prepared for Terries - Key & Peele
(Comedy Central)
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