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The Fawn Response Explained

Cassidy Edwards • March 20, 2025

Do you find yourself putting everyone else's needs before your own?

Understanding the Fawn Response: When People-Pleasing Becomes a Survival Strategy


 Do you find yourself almost automatically becoming subservient to others? If yes, you might have the fawn response.


What is the Fawn Response?


The fawn response is a people-pleasing behavior where you prioritize other people's needs over your own, often at significant self-sacrifice. You might even prioritize their wants over your own needs. This happens so automatically that you're not even aware you're doing it until you're well into it. 


The fawn response can be driven by:

- A real fear of conflict

- A desire to avoid any disapproval

- A desire to stay in relationship rather than take care of yourself


The Childhood Origins of Fawning


The fawn response usually develops in childhood when your caregivers are either neglectful or abusive. As a child, you are dependent on your caregivers to take care of you, so it is a real survival need to stay connected to them.

If you learn young that in order to stay connected, you have to squash your own needs, definitely squash your own desires and wants, and prioritize the other person's needs, wants, and probably emotions, then you learn this habit of fawning or people-pleasing in order to survive. The degree to which it's ingrained in your old brain is very, very strong. When things are embedded as a survival response, they can automatically dictate behavior for a long time until we learn how to change it.


Complex Trauma and the Fawn Response


The fawn response is most often related to complex childhood trauma where the traumatic events or the absence of connection are ongoing. Not necessarily a one-time trauma, but rather an ongoing theme and atmosphere of childhood.


In these situations, it's actually very adaptive for the child to learn to please — even excessively please and appease the caregiver. It's adaptive because it is needed for their survival.


Understanding Fawning Behavior

If you would like to understand your own fawning behavior, or if you are trying to understand somebody else who has habitual fawning behavior, it's important to recognize that fawning developed as a survival response to stay in relationship.


You'll see people talk about the fawn response and say things like "people who fawn try to create safety by staying in relationship" or that "they seek safety by merging with the other person's needs, desires, etc." While this is kind of true, I don't think that's phrased in a way that really resonates with the feeling of fawn behavior.


The real thing is that fawning developed when the safest choice was to stay in relationship, even if it was with somebody abusive. As a child, that was unfortunately the safest choice. So that urgency, that drive to fawn, that drive to people-please, feels like a total necessity.


The habitual pattern remains even when it is no longer a necessity. For most of us as adults, we need relationships to be happy and healthy, but the urgency to sacrifice your own values and needs is no longer required. If you're in a relationship that requires that, you probably don't need to maintain that relationship. This isn't easy, but it's important to begin to think about how that survival response is not needed today.


Fight, Flight, Freeze, and Fawn


You'll often see fawn talked about as a fourth "F" alongside fight, flight, and freeze. I actually think it's different, and this section explains why.


The fight-flight-freeze response is part of our reptilian brain. It is not about relationship. It doesn't tie into language centers. It's an automatic quick response to flee, fight, or freeze in the face of immediate danger.


People with the fawn response probably developed it from a freeze or a flight response. Most people with the fawn response are either "flee-ers" or "freezers," but the fawning actually utilizes higher-level cognition areas of the brain. It also utilizes the part of our autonomic nervous system which is about relationship and connection, which are not utilized by the amygdala.


Similar to the fight, flight, and freeze responses, fawning behaviors can be adaptive in certain situations. The problem with all four of these responses is when they are automatically applied in situations that don't require them.


If you are faced with immediate life-threatening danger and you can't flee and you can't fight, freeze can be the most adaptive response. Similarly, if you're in a situation where fawning will get you out of it, that can be the most adaptive choice.


Any one of these responses, if applied in a situation where it makes sense, can actually be helpful. What you don't want is an automatic response of fawning in situations where it's not needed — just as you wouldn't want an automatic response of freezing at a work meeting or starting a fist fight at work (an excessive fight response).


Breaking Free from the Fawn Response

So knowing that your fawn response developed to keep you in relationship and to keep you safe when you were a child helps you understand how this became ingrained as a habitual pattern, and helps you have more self-compassion. If it now feels automatic ain your relationships, you can understand that you are prioritizing connection and fearing any disconnection. This leads you to understand that you are fearing any conflict,  and it begins to give you the ability to CHOOSE. As you begin to see this more clearly, and see where it came from, you can make a choose in the present day about whether or not you really want to sacrifice your relationship with yourself to maintain a relationship with the other. Healing is beginning to move these habits into the part of your brain where you can assess your choice.

Characteristics of People with a Habitual Fawn Response

People who have developed a habitual fawn response generally fear conflict and are very afraid of using any language that might be seen as aggressive.


When children grow up in a household with an abuser who uses very aggressive language, there might be one child who ends up mimicking that and that is the role they develop. And then the other child or the other children will avoid being in that role at all costs. They do not want to do anything that would make them seem like they were the abuser.

And then to add to that, being aggressive in an environment with somebody who is aggressively abusive puts you in more danger usually.

But a key here is that communication can be assertive, not passive and not aggressive. And finding that middle ground can be difficult, but it can be VERY helpful for someone with a habit of fawning.

Developing Assertive Communication

Assertive language is based on the principle: "I am okay, you are okay."


Passive is "You are okay, but I am not."


Aggressive is "I am okay and you are not."


If you keep that in mind, assertive language could be, "You do you, but I do not want to be around for it." This hints at some of the behaviors that will be developed as you heal, and those behaviors actually help you heal.


There is an effect where change in behavior impacts how we feel, and how we feel impacts our behavior. Changing some of these behaviors will improve your self-esteem, which will make it easier to change behaviors.


(I am going to talk about this more in my blog next week, so check back in!).


Also, my online boundary program (click here for more info) has an entire section on assertive language. It provides examples and concepts so you can begin to utilize assertive language to take care of yourself and develop healthy boundaries.

The Path to Healing

Before you can improve boundaries, or change your fawning behaviors, you need to have strong emotional regulation tools. These are required to calm that fight, flight, freeze response, and thereby calm the fawning response. They also help strengthen the observer part of the brain which can help you analyze whether self-sacrifice is really needed or not.


Any questions, let me know. I look forward to seeing you next week.



Blog Author: Barbara Heffernan, LCSW, MBA. Barbara is a licensed psychotherapist and specialist in anxiety, trauma, and healthy boundaries. She had a private practice in Connecticut for twenty years before starting her popular YouTube channel designed to help people around the world live a more joyful life. Barbara has a BA from Yale University, an MBA from Columbia University and an MSW from SCSU.  More info on Barbara can be found on her bio page.

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By Barbara Heffernan March 24, 2025
Understanding the Fawn Response The Fawn response is a behavior developed in childhood, often connected to complex trauma. It could even be little "t" traumas on an ongoing basis, where as a child, you learned to subjugate yourself to the caregiver in order to stay in relationship and survive. This becomes a deeply ingrained survival behavior which can become habitual. As you grow up, it gets applied to all situations. This blog will go through nine components required for healing. - The first three focus on internal work - The next three are more practical, action-oriented techniques - The last three address deeper psychological work Internal Work (Components 1-3) # 1. Recognize that fawning developed because it was necessary at the time Understand that fawning was a survival strategy, and it might have been the very best choice available to you. It may also have been, in many ways, the only choice. Even today as adults, there are situations where choosing a fawning-type behavior might actually be the best choice. This is important to understand because we don't want to eliminate this response entirely—we want to get to the point where it's not an automatic go-to reaction. Instead, we want to reach a place where you can consciously think, "I'm choosing to do this right now." Acknowledging that this developed as a survival strategy helps prepare you for the next two components. [ For more information on what the fawn response is and why it developed, read this blog] # 2. Begin to acknowledge and validate your own feelings If you grew up in an environment where you learned to fawn, my guess is that not only were your caregivers not paying attention to your feelings, but you also had to subjugate your own feelings to the point where you weren't aware of what you were feeling. As an adult, it's necessary to begin recognizing and identifying your emotions: "I'm feeling angry" or "sad" or "frustrated" or "irritated." Begin to acknowledge and even verbalize what you're feeling. The simple act of labeling your emotion calms down your fight-flight-freeze response and increases activity in the areas of the brain that help you solve problems. There is research that shows this happening via fMRIs! # 3. Practice self-compassion Understanding why this behavior developed can help you practice self-compassion. Changing these behaviors is hard and takes time. If you find yourself automatically fawning and later yelling at yourself, try not to do that—you're basically re-traumatizing yourself for a behavior you learned for survival. Instead, try noting it with self-compassion: "Interesting, I fell into that pattern again." And then connect this to the next step by adding, "I fell into that pattern again because of this situation." Observe with compassion rather than judgment. Practical Tools (Components 4-6) # 4. Identify situations that trigger fawning behavior Notice which situations trigger your fawning behavior. As you review these situations, see if there are patterns similar to those you experienced as a child. They may reflect situations that were emotionally or physically dangerous, or that created a rift between you and your caregivers. Identifying these situations helps you understand what patterns became embedded in your emotional brain. As you observe these patterns, bring in self-compassion and that observer mindset. This approach is much more productive than criticizing yourself. As you identify these patterns, you can connect them to current situations: "This situation at work with a difficult authority figure is recreating this childhood pattern for me." You are bringing in your frontal lobe to analyze the emotional reaction, which helps you realize, "That was threatening to my very existence when I was a child, but it is not threatening to my existence right now." This recognition is crucial because automatic fawning behaviors come from a need to survive immediate danger. The uncertainty of longer-term consequences (like losing a job) might be problematic, but it's not an immediate survival threat. Differentiating between then and now helps calm your fawn response. # 5. Keep a journal to track people-pleasing behaviors Keep a journal for 30 days. Journal on this question: "Did I say or do something today to please someone else that was at my own expense?" As you review the events of each day, you might realize, "I didn't do it this situation, but I did do it in those five situations." Again, maintain self-compassion with no judgment—just observe and be aware this will take time. This question gets at the heart of the issue: What did you do today that ignored your own values or needs in order to stay in relationship with someone else, avoid criticism, or prevent rejection? Verbalizing this through an audio journal or writing it down utilizes different parts of your brain that help you comprehensively understand what's happening. # 6. Practice emotional regulation tools daily Implement diaphragmatic breathing, grounding exercises, or any techniques that calm your physiology. Practice these regularly, not just in the middle of triggering events. You can weave these practices throughout your day. Set an alarm for three different times during the day, and when it goes off, simply take three deep diaphragmatic breaths. No one needs to know you're doing it—you can do it anywhere, and it's free. While it might not feel immediately helpful, you're stimulating a different part of your nervous system that helps you realize, "In this situation, it would not be life-threatening if the relationship were severed. I'm not in a situation where my immediate survival is at stake." When you feel safe enough, your normal breathing pattern will naturally be diaphragmatic. It's all a feedback loop—a body-based technique that communicates to the rest of your brain. The fawn response is differentiated from the fight-flight-freeze response. Sometimes they're grouped together, but I think it's more useful to separate them (I'll cover this topic in the future if you're interested—let me know in the comments). The fawn response uses different parts of the nervous system and brain because it's largely about staying in connection with others. That said, knowing whether your underlying response is fight, flight, or freeze beneath the fawn behavior can be helpful. People who fawn typically have either a flight response (wanting to run away) or a freeze response. Fighters rarely develop the fawn response. I recently created videos and blogs about calming the fight-flight-freeze response that might be useful for you. Deeper Work (Components 7-9) # 7. Recognize your negative core beliefs Identify what beliefs developed when you were young that led you to fawn, and what beliefs developed as a result of fawning. A common belief for people who fawn is "my needs don't matter," or even " I don't matter." Other common beliefs include "I'm not good enough," or "I'm powerless." A general feeling of being in danger is also common. Identifying these negative core beliefs and beginning to use tools to rewire them is extremely helpful. [I have a free PDF that helps you identify these beliefs and learn tools to rewire them. You can find it by clicking here ]. # 8. Learn to recognize and separate from limiting thoughts Notice when your behavior is driven by your negative core beliefs, whether you're fawning or not. You might operate from these beliefs almost all the time, even when not actively people-pleasing. Begin to separate yourself from these thoughts. Not all of our thoughts are true. Not all of our beliefs are true. We can "diffuse" from our thoughts by using our observer mind: "Interesting, I'm thinking that again, but I know it isn't necessarily true." A helpful technique is to "practice as if." If you feel like your needs don't matter, pretend that they do matter. Ask yourself, "What would I do right now if my needs mattered?" You can practice this approach in small ways. Your behavior, even if it is coming from a place of pretense, will actually begin to rewire these beliefs. # 9. Establish healthy boundaries I've placed this component last because establishing healthy boundaries isn't simply about saying "no." (Sometimes saying no is a healthy boundary, but sometimes it's not—and boundaries encompass much more than that). Healthy boundaries require a deep understanding of yourself and your values, and an understanding of where you end and others begin. To truly understand healthy boundaries requires deep inner work. The other components we've discussed, particularly emotional regulation, are prerequisites for establishing boundaries. Until you develop a certain level of emotional regulation, it's nearly impossible to implement healthy boundaries. When your amygdala is firing with the fight-flight-freeze response, your response is automatic and happening too quickly for your rational brain to intervene. Your rational mind might know "I should be saying no right now" or "I should leave this conversation," but the panic response has already set in, and your brain is focused solely on keeping the relationship intact and staying safe by avoiding conflict. This is why healthy boundaries aren't just about learning more information. You've probably read extensively about boundaries and have cognitive awareness of what healthy boundaries might look like. Then you get frustrated when you can't implement them because no one talks about the fact that boundary-setting starts with emotional regulation. Healthy boundaries also require healing negative core beliefs and knowing (even if you don't yet feel it ) that you can be safe without maintaining a toxic relationship, you can be safe even when there's conflict. A Structured Approach to Healing In my boundary program , I've designed an approach which walks you through the CORE components of healing and establishing helthy boundaries. The program helps you: develop the emotional regulation you need to begin to set boundaries identify and heal the negative core beliefs that are driving unhealthy boundaries learn assertive communication (as opposed to passive or aggressive) understand how to set boundaries and consequences and begin to do so! (For more info on the boundary program, click here) Learning assertive communication is essential because people with fawn patterns often use passive communication. Assertive communication represents the middle ground between passive and aggressive communication. It embodies the principle "I'm okay, you're okay." Many people who fawn misinterpret assertive communication as aggressive, and since they don't want to be like their aggressive abuser, they default to passive communication. But there is a healthy middle ground. As always, I'd love to hear your thoughts and questions—please comment below. I truly hope this is helpful, and I'll see you next week.
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