Everyone experiences stress from time to time, but trauma is something different. It’s much deeper than just normal stress. Trauma can completely overwhelm the body and mind, as well as the ability to cope. When you experience trauma, your brain and nervous system can go into defense mode to protect itself.

Have you ever felt complete panic without really having a reason, snapped at a loved one, or just shut down from a conversation completely? These types of reactions are known as a trauma response.

Taking the time to better understand a trauma response can be essential for those who have experienced trauma, as well as their loved ones. Let’s explore the fundamentals of a trauma response.

What Is a Trauma Response?

Trauma can occur from a singular event like an accident, assault, or a natural disaster. It can also occur from ongoing experiences like abuse, neglect, poverty, or racism. A trauma response is the way that a person’s body and brain react to overwhelming or distressing experiences.

This response happens when the nervous system gets stuck in survival mode and reacts as if the danger is still present, even when the danger has passed. Trauma responses are not conscious choices. They’re the unconscious and automatic responses as your body protects itself.

The Different Trauma Responses

There are four main types of trauma responses that are known as the Four F’s: Fight, flight, freeze, and fawn.

Fight

The fight response is confronting the perceived threat head-on. The idea behind this response is that if you fight hard enough, you’ll be safe. The fight response can look like anger, the need for control, or yelling and screaming.

Flight

The flight response is escaping danger by avoiding it. The idea behind the flight response is that if you run fast enough, you’ll be able to escape the pain. The flight response can look like anxiety, restlessness, overworking, or leaving a situation suddenly.

Freeze

The freeze response is when your body goes numb or shuts down completely. The idea behind the freeze response is that if you disappear or stay completely still, the threat won’t notice you. The freeze response can involve not being able to speak, feeling stuck, zoning out, or dissociation.

Fawn

The fawn response is when you try to appease others to stay safe. The idea behind the fawn response is that if you make others happy, they won’t hurt you. The fawn response involves ignoring or dismissing your own personal needs, going along with something that you may not agree with or want to do just to avoid conflict, or people pleasing.

How to Cope

Dealing with a trauma response doesn’t mean that you’re broken and need to be fixed. It just means that you need to be set up with the right tools to help your body and brain feel safe again.

Acknowledge the Trauma Response

The first step is to bring awareness to your trauma response. Learn how to identify any trauma response patterns. Try keeping a journal of your reactions from different situations, especially stressful ones.

Give Yourself Grace

Secondly, make sure you’re not being so hard on yourself. Give yourself time and grace as you’re working to navigate this time in your life. Trauma responses don’t mean that you’re flawed. It actually shows how strong you are for surviving something extremely difficult. Being compassionate and kind to yourself is essential for healing.

Incorporate Regulation Tools

Regulation tools like deep breathing, grounding exercises, stretching, or going for a walk outside can help to calm your nervous system. You can always incorporate applications like Calm or Timer, which can help offer guided support.

Seek Additional Support

Trauma-informed therapy approaches like cognitive behavioral therapy (CBT), schema therapy, or eye movement desensitization and reprocessing (EMDR) can help you process your trauma and trauma responses safely. Trauma-informed therapy is central to our approach to healing; reach out today to learn more.

What Is a Trauma Response? Understanding the Basics