Traumatic Response: Flight
Last week I wrote about the traumatic response of fawn, as described by Pete Walker, author of Complex PTSD: From Surviving to Thriving. This week I’m tackling another of my strongest trauma responses, that of flight.
Flight, or fleeing, is a natural response to threat or danger. It’s an instinctive life-saving behavior. However, we’re not physiologically made to live in a constant state of flight. It exhausts our adrenal glands, our immune systems, and our psyches. I believe it’s at the root of much disease and chronic pain. Sadly, we reward people for operating out of this particular trauma response by calling them “productive,” by which we mean “making money” or “benefitting me in some way with their work.”
Flight, like fawning, encompasses several behaviors I’ve struggled with all my life and already written about in this blog.
Flight becomes a trauma response when we are unable to flee from chronic threat. If we cannot physically escape, we default to mental and emotional escape by dissociating or distracting ourselves with activity. We push ourselves without mercy into workaholism, extreme stimulation, and chronic anxiety. We micromanage everyone around us, trying to maintain some sense of safety and control. We cannot sit still or relax without feeling panicked. We produce, and produce, and produce. If we’re not producing we feel empty, worthless, and scared.
We lose our ability to be. All we know is how to do.
There’s nothing wrong with achievement, but we need more than that to be healthy and happy. Of course, capitalism depends on achievement, and as consumers we are romanced with uncountable ways to be more productive, better at multitasking, and faster workers, not so we have more time to relax, rest, and play, but so we have more time to produce, multitask, and work!
Hard workers and super achievers are rewarded in the workplace with paychecks, promotions, bonuses, good references, and recognition. We are not culturally rewarded for taking sabbaticals, sick days, disability leave, family leave, or vacation days.
Here are some of the ways flight behavior shows up in me:
- Pacing.
- Panic attacks.
- Teeth grinding.
- Chronic physical tension and pain.
- Working without pausing for rest or food.
- Eating disorder.
- Refusing to accept physical limitations of pain or illness, thereby ensuring more pain and illness.
- Chronic worry, anxiety, racing thoughts.
- Insomnia.
- Migraines.
- Weakened immune system.
- Chronic exhaustion (chronic fatigue syndrome, anyone?)
- Rushing/speeding.
- Schedule shaming.
- Self-loathing if having fun or relaxing.
- Resistant to taking breaks.
- Shame and guilt if not “productive” or “useful.”
- Shame and guilt over mistakes.
- Inability to sit quietly and meditate, read, dream, or gaze at my navel.
- Refusal to engage creatively. It’s not “productive.”
- Constipation.
- Perfectionism.
Remember that trauma response behaviors are on a continuum. Every day I look at a graphic from Pete Walker’s website depicting the four trauma responses at their most polarized and destructive as well as healthier, less extreme options.
For example, fleeing in blind panic has become a deeply ingrained behavior pattern for me. I feel panicked, but there is no threat, not here, not now. I’m safe. I don’t need to run away from anything. Yet the smallest trigger produces a flood of adrenaline that demands I flee. If I don’t obey the compulsion, I have a panic attack, which is extremely mortifying when I’m in public.
I counteract this old trauma response by practicing disengagement and healthy retreat. Disengagement means, instead of running like a panicked rabbit, I excuse myself with dignity from situations in which I feel uncomfortable and walk (not run!) away. I don’t pick up poisoned bait. I don’t accept an invitation to have conflict. I create some distance between myself and the trigger. I lay down a boundary. I say no.
I’ve written about healthy retreat in my post on quitting. Sometimes a healthy retreat is the best choice we can make for ourselves, no matter how uncomfortable, frightening, or even devastating it can be. Unfortunately, we are often unsupported in this choice. When we understand we’re in the wrong job, the wrong relationship, or the wrong place, we have a right to choose a healthy retreat. We don’t need to drop an atomic bomb as we leave, but it’s okay to change our mind, make a mistake, outgrow a situation, or simply realize things aren’t working out for us where we are.
I’ve been challenging what I now identify as my flight response for some time. I developed a meditation practice. I developed an exercise practice and then began working with a personal trainer to ensure I wasn’t pushing myself too hard (I was). I get regular dental care and wear a mouth guard at night. I eat regularly, no matter how busy or stressed I feel. I’ve slowed down. I no longer strive for perfection. I make it a point to relax, laugh, play, and take breaks. I do creative work every day. Because I’ve learned to relax during the day, I sleep much better at night, and I’m careful about my sleep hygiene. I stopped making to-do lists and no longer engage in schedule shaming myself or anyone else. If I feel tired, ill, or just plain uninspired, I rest.
The funny thing is, I’m more productive now than I’ve ever been in my life before. I’m also far less exhausted, much healthier, and happier. These trauma responses have had enormous power over me, but recognizing them, naming them, and understanding where they come from have reduced them to habits I can break. And I’m breaking them.
