top of page
Search

Trauma Responses - What Exactly Are They?

Fight, Flight, Freeze & Fawn Responses Explained


If you’ve been through something traumatic, you probably recognize this experience:


Something happens—it could be a sound, a place, a certain look, or even just the tone of someone’s voice—and suddenly, you’re activated. Emotions flood in, and your body feels completely out of control.


If you’ve recently experienced trauma—or if you’re living with a history of it—you may be experiencing what we call a trauma response.


White text "DON'T PANIC" on a pink perforated background. The message is centered, creating a calming, reassuring mood.

As an EMDR trauma therapist, this is one of the most common struggles survivors describe. Something triggers them, and next thing they know, they’re having a reaction that feels intense—maybe even out of proportion to the moment. Some describe feeling a wave of anxiety and an urge to escape. Others feel a surge of anger they don’t fully understand. And many share that they shut down entirely—numb, zoned out, disconnected.


These are all normal trauma responses, rooted in the body’s built-in survival system. They fall into four main categories: Fight, Flight, Freeze, and Fawn. Understanding these can help you make sense of your reactions—and respond to yourself with more compassion and patience.


Trauma Responses and the Animal Body


Dr. Peter Levine, founder of Somatic Experiencing and author of Waking the Tiger: Healing Trauma, teaches us that trauma lives in the body—not just the mind. He observed that wild animals regularly experience life-threatening events, but they rarely suffer from trauma the way humans do. Why? Because animals naturally discharge the survival energy mobilized during danger. They shake, tremble, and allow their nervous systems to reset.


Humans, on the other hand, often get stuck in incomplete responses. We override our instincts, freeze in fear, or internalize shame about how we reacted. The result? That unprocessed survival energy stays trapped in the body, waiting to be resolved. That’s where these trauma responses come in.


Fight Response


  • You might feel: Angry, defensive, on edge

  • You might say: “Get away from me!” or “You’re not listening!”

  • What it means: Your body is preparing to confront a perceived threat. This might look like snapping, yelling, or becoming highly reactive—even if the situation doesn’t seem dangerous to others.


Animal example: Think of a lion surprised by a threat—it instinctively fights to defend itself. The body surges with energy to protect and survive.


Flight Response


  • You might feel: Anxious, panicked, restless

  • You might say: “I can’t be here” or “I just need to leave”

  • What it means: Your nervous system is telling you to escape. This might look like avoiding conflict, staying constantly busy, or physically leaving situations that feel overwhelming.


Animal example: Picture a gazelle sensing danger. Its best chance at survival is to run—fast and far.


Freeze Response


  • You might feel: Numb, stuck, zoned out

  • You might say: Nothing—or feel like you can’t speak or move

  • What it means: Your body shuts down to preserve energy or avoid further harm. This can feel like disconnection, paralysis, or watching things happen from a distance.


Peter Levine points to how animals “play dead” when escape or fight isn’t possible. Humans freeze too—but unlike animals, we don’t always shake it off. That’s why trauma can linger.


Fawn Response


  • You might feel: Overly accommodating, eager to please, afraid to upset others

  • You might say: “It’s fine, really” or “Whatever you want”

  • What it means: You’ve learned to stay safe by appeasing others—often a response developed in relationships where saying “no” didn’t feel like an option.


Animal example: Imagine a smaller wolf approached by a dominant one. It lowers its body, avoids eye contact, and tucks its tail—a submissive gesture to avoid conflict and maintain safety.


Why This Matters


These responses aren’t character flaws—they’re survival adaptations. Your nervous system is trying to protect you, even if the danger is long gone.


A question I hear often is, “Why didn’t I just say no?” or “Why didn’t I run?” The answer is: you didn’t choose your response—your body did. In a matter of milliseconds, your amygdala (the threat-detection part of your brain) made the call, based on what it sensed would most likely keep you alive.


This is why self-compassion is essential. Your reaction was not your fault—your body was doing its job. And the more you learn how to help yourself feel safe now, the more you can gently retrain your nervous system, reduce the intensity of those trauma responses, and come back to the present moment with more ease.


Ready to Learn More?


If you recognize yourself in any of these patterns, know you’re not alone. These responses are common, and they can shift—with support.


As a trauma-informed EMDR therapist, I help clients explore these patterns with care, build nervous system safety, and gently reprocess what’s been stuck. If you’re ready to begin that healing journey, follow this link to book a consultation today.

 
 
 

Comentários


Não é mais possível comentar esta publicação. Contate o proprietário do site para mais informações.
bottom of page