Trauma affects everyone differently, how one reacts depends on their experiences, environment, and biology. The reactions themselves – fight, flight, freeze, or fawn – are hardwired survival mechanisms responsible for protecting us during danger. These are natural, instinctive trauma responses, and trouble arises when they continue long after the physical threat has gone away.
In this article, we discuss trauma responses, describe each of the four responses, and address mental health consequences. We will offer simple coping techniques and present trauma-informed care as a means of gaining personal power and healing.
What Are Trauma Responses?
A trauma response encompasses the psychological and physiological reaction to an actual or perceived threat. This response is part of the stress response in the system to protect us from inflicting harm. When faced with danger, the brain activates the fight-or-flight mechanism to prepare for the bodily reaction of fighting against or fleeing a given threat.
For some, the response doesn’t stop at fight or flight. Through the fight-or-flight responses, other patterns, like freeze (immobilization) or fawn (appeasing behavior), can also emerge as adaptations to chronic stress or trauma. These responses are closely tied with and often occur without conscious thought. Such mechanisms can be life-saving.
The Fight or Flight Response: A Closer Look
What Is the Fight Response?
The fight response occurs when we feel we have the ability or strength to confront a given threat. Anger, aggression, or high self-assertion could be common expressions of this response. More concretely, one might defend oneself physically or verbally in an unsafe situation.
Yet when this response is triggered unnecessarily, confrontational behaviors, irritability, or even uncontrolled outbursts of anger are common. Those caught up in the fight response will necessarily feel a need to dominate or control their surroundings to feel safe.
The Freeze Response: When We Feel Paralyzed
The freeze response sets in when neither fighting nor fleeing seems possible. The body becomes immobilized, while the mind could occasionally dissociate from the present moment. The reaction may commonly be associated with feeling helpless and stuck, which is the case for many people with post-traumatic stress.
People experiencing a freeze may feel unable to decide, numb, or unable to act, even when they know they need to. This leaves anybody affected feeling frustrated, as if they have nothing to help them respond.
The Fawn Response: People-Pleasing as a Survival Mechanism
While the fawn response is rarely discussed, it is equally important. This response involves placating others to avoid conflict or danger. It typically emerges in chronic trauma situations, like growing up, where pleasing the people near them is one way to feel safe.
Fawn response traits include placing other’s needs above your own, difficulty setting boundaries, and an extreme fear of rejection. In the short run, however, the fawn response can create resentment, burnout, and erode self-esteem.
The Impact of Trauma Responses on Mental Health
Unresolved trauma responses can be very damaging to mental health. Any time the brain and body are in a state of heightened alertness, the result can be post-traumatic stress, anxiety, or depression.
Examples are those who cannot leave the fight-or-flight mode and instead stay in conditions of chronic stress with irritability. People who tend to respond to trauma by freezing may feel constrained or unreal. Those who think they must fawn for acceptance may lose their sense of self.
The first step towards healing is becoming aware of these patterns and how they express themselves. Know your greatest stress response, and then formulate a plan to deal with that response and begin the recovery process.
Coping Strategies for Trauma Responses
Building Emotional Awareness
Awareness is the beginning of understanding your trauma response. Reflecting on how you respond to stress or triggers is essential. Journaling, mindfulness activities, or talking to a trusted friend or therapist can assist you in detecting patterns.
Ask yourself questions like:
- Do I often avoid conflict (flight response)?
- Do I feel paralyzed in stressful situations (freeze response)?
- Am I quick to anger or control (fight response)?
- Do I prioritize others’ feelings over my own (fawn response)?
Practical Emotional Regulation Techniques
Once you’ve identified your primary response, work on improving emotional regulation with these techniques:
| Deep Breathing | It helps calm the nervous system and reduce the intensity of the stress response. |
| Grounding Exercises | Focus on the present moment to counter dissociation caused by the freeze response. |
| Progressive Muscle Relaxation | Release physical tension associated with the fight or flight responses. |
Seeking Trauma-Informed Care
Counseling is a cornerstone for many who are responding to their trauma. Trauma-informed care seeks to keep the environment safe while providing a facility for the healing process to occur.
Therapists dealing in trauma will assist you in identifying the genesis of your reaction, building coping resources, and, ultimately, restoring your power and agency in life.
Moving Forward: Reclaiming Your Power After Trauma
Healing from trauma is a journey, but understanding your trauma responses becomes a strong starting point. Whether you tend to fight or to fly or whether you simply freeze or fawn, it is paramount that you recognize these reactions as natural and not as blameworthy failures on your part. You can use these survival mechanisms with the right tools and support to help grow compassion toward yourself and resiliency.
Call to Action:
Should you be prepared to move forward into healing, our support team is here to assist you. You can experience trauma informed care customized for you so that you can begin learning highly beneficial coping skills right away. Contact us today to book your first consultation because understanding how you respond to trauma will be the first step in moving toward thriving.
FAQs
- What is the difference between fight or flight, freeze, and fawn responses?
The fight or flight response is our instinctual reaction to perceived danger, where we either confront the threat (fight) or escape from it (flight). The freeze response occurs when we feel immobilized or unable to take action, often linked to feelings of helplessness. The fawn response, on the other hand, is a coping mechanism where a person prioritizes pleasing others and avoiding conflict to ensure safety, often seen in individuals who have experienced chronic trauma.
- How do I know if I’m stuck in a trauma response?
If you notice that you often react to stress with fight, flight, freeze, or fawn responses, you may be experiencing unresolved trauma. Symptoms like chronic anxiety, difficulty regulating emotions, avoidance, or people-pleasing behaviors could indicate that your stress response is active. Reflecting on your reactions and seeking professional help can guide you in identifying and addressing these patterns.
- Can trauma responses affect my relationships?
Yes, trauma responses can significantly impact relationships. For example, someone who is often in fight mode might be quick to anger or confrontational, while someone in flight mode may avoid difficult conversations or withdraw emotionally. A fawn response can lead to unhealthy people-pleasing behaviors, where boundaries are not respected. Recognizing your trauma response is a crucial step in improving emotional regulation and fostering healthier connections with others.
- How long does it take to heal from trauma responses?
Healing from trauma responses is a personal journey and can take different amounts of time for each individual. Factors like the severity of trauma, support systems, and the tools you use (such as coping strategies or trauma-informed care) can influence the healing process. While some people may see improvements in a few months, others may take years to fully process their trauma. Patience and self-compassion are key.
- What role does trauma-informed care play in managing trauma responses?
Trauma-informed care is an approach that emphasizes safety, trust, and empowerment for individuals who have experienced trauma. By working with a therapist trained in this approach, individuals can safely explore their trauma responses, understand their origins, and develop coping strategies tailored to their unique needs. This type of care is essential in helping people navigate their emotional challenges and reclaim a sense of control and well-being.
