Complex post-traumatic stress disorder (CPTSD) is a condition that can arise as a result of repeated or prolonged traumatic experiences in childhood or adulthood. One of the hallmarks of CPTSD is the 4Fs: Fight, Flight, Freeze, and Fawn. These survival responses can become trapped and affect our daily lives, including our relationships and emotional well-being. In this article, we will explore the 4Fs of the CPTSD response and how we can work to break free from them and find healing.

Fight: The fight response is a defensive reaction in which we become aggressive or combative to protect ourselves from perceived danger. If you find yourself trapped in the fight response, you may constantly face conflict, feel irritable, or overreact in stressful situations. Recognizing this response is the first step to breaking free from it. Explore stress management techniques such as deep breathing, mindfulness practice, or seeking professional help to learn how to redirect your energy toward healthier responses.
Flight: The flight response involves the need to escape or avoid triggering situations. You may feel constantly anxious, restless, or have a tendency to avoid commitments or responsibilities. It’s important to remember that flight isn’t always the solution. Instead of avoiding, try gradually facing your fears and challenges. Learn anxiety management techniques, such as progressive muscle relaxation or guided imagery, and consider seeking therapeutic support to address the underlying causes of your flight response.
Freeze: The freeze response involves physical and emotional immobility when faced with stressful or traumatic situations. You may feel disconnected from your emotions, have difficulty making decisions, or experience an emotional block. To overcome the freeze response, it’s essential to work on emotional regulation and reconnecting with your body. Try relaxation techniques such as yoga or meditation, and consider somatic therapies to help you release trapped energy in your body.
Fawning: The fawning response is a survival mechanism in which we adapt and please others to avoid conflict or rejection. You may feel constantly worried about pleasing others, have difficulty setting boundaries, or sacrifice excessively to keep the peace. It is important to learn to put your needs first and set healthy boundaries. Work on developing greater self-esteem and self-confidence. Seek therapeutic support to work on strengthening your sense of identity and authenticity.
The fight, flight, freeze, and fawn responses are common features of CPTSD and can have a significant impact on our lives. However, the good news is that we can break free from these trapped responses and find emotional healing.

Identifying our responses and working on our emotional regulation, boundary setting, and self-esteem will help us find greater inner peace and build healthier, more authentic relationships.

Remember that the path to healing can be challenging, but with the right support, tools, and a commitment to yourself, you can break free from the 4Fs of the CPTSD Response and find a more fulfilling and satisfying life.