Trauma Responses

Everyone's bodies responds to trauma and stressors in various different ways. Regardless of this fact, there are four commonly know trauma responses: 

• Fight
• Flight
• Freeze
• Fawn

 Our brains have natural defense mechanisms in place, called stress responses. Whenever we’re faced with a threat or have encountered some form of trauma or stress, these responses aid us in effectively reacting to these. Essentially, if we’re in danger, our stress response will help us to survive. Trauma responses have a biological and psychological effect on us.

We are not totally in control of how our brain and body responds to stressors. This may spark the question: What determines this reaction if not conscious decision? 

Our sympathetic nervous system activates our trauma responses. As the activation of this system prepares our bodies to either flee or fight, adrenaline and cortisol hormones are released. This increases our heart rate in reaction to the threat. However, sometimes your body decides that fighting or fleeing won’t do, so it may resort to fawning or freezing instead. 

What determines how we will react? 

Typically, when we’re confronted with a frightening or stressful situation, various aspects play a role in how we may react. These include our personality, past experiences, and the type of threat we encounter. 

When we experience short-term stress, our stress response will diminish once the threat has resolved. However, those experiencing long-term stress (or have PTSD) can have overactive stress responses, meaning that they are hypervigilant in the face of danger. They may shut down (freeze) or become angry (fight) when exposed to a dangerous or stressful situation. 

What are the trauma responses?

Fight 

We perceive the threat, and our instinct is to fight and become aggressive. Our fight response will more likely be engaged when our body believes that we can successfully eliminate the threat. You may notice the following physical effects when urged to ‘fight’: 

• Hypervigilant
• Increased heart rate
• Tight jaw, grounding on your teeth
• Easily agitated
• Adrenaline rush
• Higher blood pressure
• Urges to punch or kick at something or someone
• Attacking the threat
• Yelling or raising your voice
• Feeling intense anger

 Flight 

The flight response is true to its name as you may find yourself wanting to run away from the threat. ‘Flight’ is also accompanied by an adrenaline rush and increased heart rate, preparing you to escape. The following are signs of a flight response: 

• Panic, or feeling trapped
• Avoidance of threats or perceived threats
• Trouble staying still and fidgeting a lot  
• The urge to flee from someone or a situation
• Feeling restless

Physically removing yourself from the situation may seem like the best option as it alleviates anxious feelings. This can be true when in an argument with someone, although ‘fleeing’ doesn’t always provide the opportunity to find a solution and sort out the problem.  

Freeze 

Flight and fight are active stress responses – it results in an action. With freezing, our body shuts down. Think of an animal in the wild when its predator comes along; how does it try to survive? Most likely, the animal will “play dead” to avoid being hunted and killed. Us humans do something similar – we freeze when confronted with a tough, threatening situation when fighting or fleeing doesn’t seem like good options. You may notice that the ‘freeze’ symptoms present differently in your body: 

• Heart rate slows down
• Feeling emotionally numb and confused
• Difficulty making decisions
• Dissociation (feeling detached from your body and surroundings)
• Trouble speaking, often being quiet (becoming non-verbal)
• Difficulty concentrating and focusing
• Holding your breath
• Feeling unable to move your limbs

 Freezing is often a result of high levels of trauma and anxiety. It is especially prominent in those exposed to domestic violence or sexual assault. 

Fawn  

We tend to experience ‘fawning’ when it feels safer to be obedient/submissive than to fight/flee. This typically causes one to ‘people-please’ – catering to the needs of someone else and putting yours aside. Fawn and freeze share many similarities, including the possibility of exposure to an abusive situation. Signs and symptoms of the fawn response: 

• People-pleasing
• Not agreeing with someone, but saying and acting like you are
• Disregarding your needs so others’ needs take priority
• Difficulty saying “no”
• Blindly following instructions set by someone else
• Difficulty setting boundaries (see previous blog post on boundaries)

Sympathetic nervous system & trauma 

Many people are under the impression that your sympathetic nervous system only activates in the event of a major stressor or a traumatic event – accidents, sexual assault, robbery, abuse, etc. Contrary to this belief, everyday stressors can trigger and activate your sympathetic nervous system: 

• Awaiting feedback at work
• Conflict with a parent, partner, friend, or sibling
• Being confronted with unexpected traffic on a familiar road
• Losing something of importance, such as a ring, book, watch.
• Running late to work or to an appointment.

_{The above list is not exclusive, there are many other things that can trigger your sympathetic nervous system.} 

Traumatic events also trigger your trauma responses: 

• Experiencing abuse (emotional, physical, sexual, verbal)
• Directly experiencing domestic violence, war, or abuse
• Witnessing domestic violence, war, or abuse
• Being confronted with an emergency situation (responding to an accident).

How can I cope with these trauma responses? 

Stress is a normal part of life, and it can even be healthy at certain times in certain amounts. During these times, your stress responses can actually be helpful – it can help increase your reflexes and focus, for example. As established, usually the response diminishes at the same time as the threat. 

Other times, your body remains in a stress response long after the stressor diminishes. You may need to use some of the following to help regulate and relax your body: 

• Move your body or do some exercise – go for a walk, go to the gym, do some yoga.
• Engage in a hobby that you enjoy – painting, knitting, drawing, video games.
• Limit your caffeine and/or alcohol intake.
• Talk to a trusted friend or family member about what you’re going through.
• Mindfulness activities – breathing exercises or meditation.
• Journal – writing down your emotions can help you process and ‘release’ them.

 The above suggestions can definitely help relieve the stress response symptoms. However, if the symptoms persist, or if it seems like too much to handle, please reach out to a healthcare professional (counsellor, psychologist). Various types of therapies have been proven to help those struggling with the effects of trauma and stress. 

_{Resources:
https://www.health.com/fight-flight-freeze-fawn-8348342
https://www.webmd.com/mental-health/what-does-fight-flight-freeze-fawn-mean}