Fight • Flight • Freeze • Fawn Micro Workbook

A Quick, ADHD-Friendly Guide to Understanding Your Stress Responses

This concise 8-page workbook helps ADHD adults quickly identify and navigate stress responses — fight, flight, freeze, and fawn — without overwhelm. Learn what your nervous system is doing, why it reacts the way it does, and how to regulate in real time using grounding, self-awareness, and emotional support tools. Fast, practical, and neurodivergent-friendly.

Your nervous system reacts faster than your thoughts — especially with ADHD.
One moment you’re okay, and the next your body is in:

• fight (irritation, anger, snapping),

• flight (avoidance, urgency, escape),

• freeze (shutdown, overwhelm, blank mind), or

• fawn (people-pleasing to stay safe).

These aren’t character flaws.
They’re learned survival responses — and they can be understood and supported.

What’s Inside

✅ Simple, non-clinical explanation of each stress response
✅ How stress shows up in ADHD brains + bodies
✅ Guided prompts to identify your primary response
✅ Reflection questions to spot patterns + triggers
✅ Quick grounding techniques to calm your body in the moment

This workbook is designed to be used during real stress, not just when you’re calm.

Why ADHD Adults Love This Workbook

• It’s short — no overwhelm

• It’s practical — actual tools you use immediately

• It focuses on body + emotion, not just thoughts

• It doesn’t shame your reactions — it explains them

• It helps you regulate instead of implode or shut down

Who This Is For

This workbook is perfect if you:

• Get overwhelmed easily

• Feel emotions very intensely

• Shut down or freeze when stressed

• Fight or withdraw in conflict

• People-please to avoid tension

This is also a helpful companion tool for therapy, coaching, or self-guided emotional healing.

Practical Details

📥 Digital download (PDF)
🖨️ Printable or fillable digitally
🔒 Personal use only
⚖️ Not a substitute for professional care

NO REFUNDS ON DIGITAL DOWNLOADS