Understanding the Four Trauma Responses of Fight, Flight, Freeze & Fawn
In the face of adversity, our bodies and minds often react instinctively to protect us. This primal response is deeply ingrained within us and can manifest in various ways, known as trauma responses. There are four types of trauma responses: fight, flight, freeze, and fawn. These trauma responses are deeply rooted in our biology and have evolved over time to help us survive threatening situations to increase our chances of survival.
Why Knowing About Trauma Responses Matters
Simply put, understanding these trauma responses is vital because, even though the traumatic event may be in the past, these responses may linger, affecting our present experiences.
Whether someone is contending with a single traumatic incident or enduring prolonged traumatic experiences like childhood abuse/neglect or toxic adult relationships, recognizing these responses and their potential manifestations in everyday life is essential. Trauma survivors may find themselves grappling with dysregulated and persistent trauma responses, even when the original threat is no longer present, complicating the process of returning to normal functioning and dealing with everyday stressors.
Moreover, realizing that a once-adaptive trauma response may not be suitable for navigating other life situations is a significant insight gained in trauma therapy. This understanding is pivotal for relinquishing old trauma responses and acquiring new, more effective coping strategies. This process of letting go and learning to respond adeptly to present circumstances builds upon comprehension of the fight, flight, freeze, and fawn responses.
The Lingering Effects of Trauma Responses
This ongoing struggle can take a toll on their mental and emotional well-being, leading to a myriad of symptoms such as anxiety, depression, irritability, relationship difficulties, trust issues, and concentration problems. Furthermore, many may feel a profound sense of disconnection from themselves, as the trauma has fundamentally altered their sense of safety, trust, and identity. Triggers—situations tangentially reminiscent of the original trauma—can reignite trauma responses for years, and in the case of childhood trauma and neglect, even for decades. This perpetual state of distress and disruption can impede trauma survivors from pursuing the life they desire, trapping them on a path divergent from their aspirations.
Consider the following scenarios:
A person who survived a car accident might experience startle responses to loud noises for years afterward.
Someone who has been betrayed in the past may struggle to trust a new partner, reacting with a fight response to perceived relationship threats, such as delayed text responses
A child whose parents might have gotten angry with them for crying learned to shut down their emotions and now may isolate themselves as an adult when they are sad instead of leaning on their loved ones and expressing their emotional needs.
Another child, who resorted to aggression for self-protection in childhood, may respond with anger to situations of hurt or disappointment in adulthood.
By recognizing and understanding these trauma responses, individuals can embark on a journey of healing and growth, reclaiming agency over their lives and relationships.
The Four Trauma Responses
Fight: When confronted with danger or threat, the fight response kicks in. This response is characterized by a surge of adrenaline and a readiness to confront the source of the danger. It can manifest as aggression, assertiveness, or defiance. In the context of trauma, individuals may lash out verbally or physically as a means of self-protection or survival.
Flight: The flight response is marked by an overwhelming urge to escape or avoid the perceived threat. When faced with trauma, individuals may feel an intense need to flee the situation physically, emotionally, or mentally. This can manifest as avoidance behaviors, such as dissociation, withdrawing from social interactions, or seeking distractions to numb the pain.
Freeze: The freeze response is akin to a deer caught in headlights. In moments of extreme stress or trauma, the body may enter a state of immobility, as if temporarily paralyzed. This response is often accompanied by a sense of detachment or dissociation from reality. Individuals experiencing the freeze response may feel emotionally numb, unable to react or make decisions.
Fawn: The fawn response, though less commonly discussed, involves seeking to appease or please others in order to mitigate the threat. It can manifest as being overly compliant, submissive, or self-sacrificing in order to avoid conflict or gain acceptance. In the context of trauma, individuals may adopt this response as a survival mechanism, often at the expense of their own needs and boundaries.
It's important to note that these trauma responses are not mutually exclusive and can occur simultaneously or in succession depending on the nature of the threat and individual differences. Additionally, these responses are not inherently good or bad; they are adaptive mechanisms designed to help us survive in times of danger. However, when these responses become entrenched or maladaptive, they can hinder our ability to cope with trauma and lead to long-term psychological distress.
How Can I Help a Loved One Struggling with Post-Traumatic Stress?
Recognizing trauma responses within ourselves and others is the first step toward healing and resilience. Healing from trauma is a complex and nonlinear process, but with the right tools and support, individuals can learn to navigate their trauma responses and find hope and healing on their path to recovery.
Understanding that post-traumatic stress is not a sign of weakness but rather a natural response to overwhelming trauma is crucial in supporting individuals on their healing journey. It is a biological system stuck in hyperdrive! By recognizing the biological underpinnings of trauma responses and the challenges faced by those with PTSD, we can foster greater empathy, reduce stigma, and provide more effective support for those struggling to reclaim their lives after trauma.
Helping a loved one struggling seek professional help to overcome the ways in which trauma is impacting their lives will go a long way! Trauma-focused therapies such as Eye Movement Desensitization Reprocessing (EMDR), trauma-informed therapy, mindfulness practices, and somatic experiencing can help individuals regulate their nervous system, process past traumas, and cultivate healthier coping mechanisms. They aim to help individuals process and integrate their traumatic experiences, thereby reducing the intensity of their trauma responses and restoring a sense of control and resilience.
Have more questions about Trauma & EMDR Therapy?
Schedule a Consultation with one of our Holistic EMDR Therapists to discuss more or check out more information and resources our EMDR Therapy Blog
Our Holistic Psychotherapists at Sage & Fifth Therapy Place also offer EMDR Therapy and have helped may clients struggling with the impacts of trauma. We know what it takes to get your life back and thrive once again as we are with our clients every step of the way.
If you’re worried about a loved one’s struggles with trauma and want to connect with a therapist, please schedule a consultation to get them the help that they need.
