Fight or Flight: What Is a Trauma Response and How Many Actually Are There?
When faced with a threat or danger, our bodies have a remarkable ability to react swiftly, often without conscious thought. This automatic response is known as the fight-or-flight response.
However, when you’ve experienced trauma of the past, the body’s reactions can be more complex and varied in the present. Let’s dive into the different trauma responses and explore how they manifest.
The Basics of Trauma Responses
Trauma responses are the body and mind’s instinctive reactions to something in the present that reminds us of a distressing event or experience of our past. These trauma responses are usually involuntary, as our bodies are wired to respond to threats.
If something triggers a memory network in our brain that is similar to the traumas of our past, it’s possible to have a trauma response. This trigger could be something sensory, like a smell or taste, or even hearing a phrase that reminds you of the trauma of your past.
Your brain is wired to perceive threats. Responding as if the trauma is happening in the present moment, which is normal and congruent with your biology.
The work becomes telling your brain and body you are safe and okay in the present moment so you can separate from the trauma of your past.
Our evolutionary need for survival shapes these responses. While the fight-or-flight response is well known, trauma can evoke several other distinct responses.
The 4 Types of Trauma Responses
Fight, Flight, Freeze, and Fawn
Fight: The fight response involves a surge of adrenaline that prepares us to confront the threat head-on. This can manifest as aggression, defensiveness, or assertiveness. Individuals experiencing the fight response might feel compelled to resist or challenge the source of danger.
Your nervous system is most likely in a sympathetic state during a fight response, and your vision might become tunneled. To move out of the fight response, try taking a few deep breaths while noticing things in your environment that signal you are safe and okay.
Flight: Flight is the classic response of wanting to escape from danger. It involves a rush of adrenaline that prepares the body to flee. This response can lead to feelings of restlessness, a powerful urge to leave a situation, or avoidance behaviors.
Your nervous system is most likely in a sympathetic state during a flight response. When you notice a flight response, leaving the situation and taking a moment for yourself is okay until you feel calm. Use mindfulness to help you connect with the present moment, taking a breath from the trigger and waiting to return until you notice a sense of calm. Tending to your needs in this moment is a way to self-soothe.
Freeze: In contrast to fight and flight, freeze is characterized by a temporary immobilization response. When faced with overwhelming danger, the body may instinctively freeze as a protective measure. This can manifest as feeling paralyzed, numb, or disconnected from one’s surroundings.
Your nervous system is most likely in a dorsal state during a freeze response. You might notice feelings of collapse and immobilization. In order to soothe your nervous system, you must move through a sympathetic response back to a ventral state of regulation. You can try shaking and jumping up and down for a minute to activate your system (imagine a dog shaking after being attacked). Release the stress and come back into the present.
Fawn: This response involves attempting to appease or please the source of danger in hopes of avoiding harm. People exhibiting a fawn response may become excessively compliant, accommodating, or self-sacrificing to mitigate threats.
Your nervous system is most likely in a dorsal state during a fawn response. You might notice feelings of collapse and immobilization. Try moving your body back and forth to gently activate your nervous system. You can toss something between your hands to activate bilateral stimulation. Self-soothe until you notice your present, safe self coming back online.
Each of these trauma responses serves as a survival mechanism shaped by our evolutionary history. They are not conscious choices, but automatic reactions designed to protect us from harm.
What Does a Trauma Response Feel Like?
When you experience a trauma response, it is hard for your brain to distinguish the threat of the past from the safety of the present moment. A trauma response can feel like a heightened sense of alert, believing that the threat is occurring in the present moment. You might notice an increase in your heart rate, sweaty palms, inability to sit still, trouble focusing, and rapid breathing.
Once you start to notice the bodily sensations of a trauma response, try to bring your brain and body back into the present moment. Use self-soothing techniques to help you ground and feel safe and okay. The more you practice self-soothing, the more easily you can access it when feeling triggered.
What Happens When a Trauma Response is Triggered?
When a trauma response is triggered, your brain responds as if the trauma is happening in the present moment. Your brain loses access to the prefrontal cortex, which allows you to think of long-term, right and wrong, critical thinking responses. Instead, it operates from the amygdala, activating the fight or flight response. You lose access to your “adult brain” and operate from your limbic system.
Recognizing when you are in your limbic brain is a great first step to self-soothe. Bringing your adult brain back online is the first step to responding to a threat.
Watch this short video for a helpful model to learn about what happens you are operating from a triggered part of your brain.
Understanding the Complexity of Trauma
It’s essential to recognize that trauma responses are not always clear-cut or singular. Many individuals experience a combination of these responses depending on the circumstances and their personal coping strategies. For example, someone might initially attempt to fight off a threat but then freeze when the danger becomes overwhelming.
Moreover, trauma responses can vary in intensity and duration. Some individuals may recover relatively quickly, while others may develop long-lasting symptoms, such as post-traumatic stress disorder (PTSD) or complex trauma.
The Role of Therapy in Addressing Trauma Responses
Recognizing and understanding trauma responses is crucial for effective therapy. Therapists use various approaches, such as trauma-focused cognitive behavioral therapy (TF-CBT) or eye movement desensitization and reprocessing (EMDR), to help individuals process and manage their trauma responses.
Therapy provides a safe space for individuals to explore their experiences, understand their reactions, and develop healthier coping mechanisms. Through therapeutic interventions, individuals can learn to regulate their emotions, challenge negative thought patterns, and build resilience in the face of trauma.
Next Steps
Trauma responses are complex and multifaceted reactions to distressing events. Understanding these responses is crucial for both individuals experiencing trauma and those providing therapy.
If you or someone you know is struggling with trauma responses, seeking professional help is a vital step toward healing. Third Nature Therapy offers expertise to navigate trauma and promote recovery. Reach out today to schedule an appointment!
With the right tools and support, it’s possible to heal from trauma, and we would be happy to guide you there.
Julie Goldberg is a licensed therapist and the founder of Third Nature Therapy. Her practice focuses on helping individuals better understand their inner world, befriend their nervous system (instead of working against it), and navigate changing relationships. She offers somatic therapy, EMDR intensives, and Ketamine-Assisted Psychotherapy in Brooklyn, NY.