In modern society today, physical predatory threats are few and far between.

However, the same evolutionary responses are still deeply embedded within our bodies.

It automatically jumps into action with largely instinctive protective measures to safeguard you.

Julie Nguyen

What is a trauma response?

Via a short-term strategy, chemicals are sent into our bloodstream to activate the sympathetic nervous system’s defenses.

The temporary defenses become sustained as our body shifts into a state of sympathetic nervous system dominance.

Kristina Hallett, Ph.D., ABPP

The reality is that trauma exists across a continuum of stress.

Fight, flight, freeze, fawn: the four types of trauma response.

Healthy stress responses aren’t inherently bad as it helps you assert yourself in short-term situations.

The fight response.

When healthy, the fight response can allow for assertion andsolid boundaries.

It’s a fear state where you confront the threat to stand up and assert yourself.

“People who respond with fight are utilizing conflict to navigate the situation,” Moronu explains.

This can look like physical fights, yelling, physical aggression, throwing things, and property destruction.

By practicing mindfulness and a burst of constructive activity like yoga or stretching, it activates your parasympathetic system.

It releases anxiety and helps you sink back into the immediate environment so you feel safe to reconnect.

The flight response.

When faced with a dangerous situation, the flight response corresponds with avoidant behavior.

When you’re healthy, you’re able to be discerning in stressful situations and disengage within limits.

However, as a trauma response, you take it a step further by isolating yourself entirely.

This can look like running away and avoiding interactions with others," notes Moronu.

To drop back into yourself, do things that create an immediate, visceral reaction with your body.

Pay attention to any tense muscles and relax them to relax the mind.

Moronu advises coping techniques that are tactile and grounding, like drinking a warm beverage or eating crunchy food.

The freeze response.

When unhealthy, the freeze response relates to dissociation and immobilizing behaviors.

“I liken this response to our animal friends who play dead in the presence of a predator.

It’s the equivalent of temporary paralysis and disconnecting with your body to prevent further stress.

“My favorite one is what my own therapist taught me.

I call it ‘See Red.’

Scan around your immediate surroundings for a red object.

For me at the moment, I see my husband’s red hoodie.

Then I’ll scan the room for a second red item and do the same.

I repeat this five times.

The fawn response.

At its core,fawningis about people-pleasing and engaging in pacifying behaviors.

It can reach a point where you abandon yourself and your needs by merging so thoroughly with others.

or ‘I’m all right, so-and-so did this to me, and I felt pretty bad.’

Observe yourself when you’re around others to add in buffering time to help prevent resorting to fawning.

The first step is awareness and learning how to start putting up boundaries to take up space.

You are capable and worth it.”

Can you have more than one trauma response?

For people who suffered severe trauma, responses pair up creating hybrids like fight/fawn and flight/freeze.

The bottom line.

If you identify with one of the 4 F trauma responses, know you aren’t alone.

In tandem, embodied healing is integral to processing and feeling safe in your body.

Moronu strongly recommends leaning on yoga to calm down the survival brain and looking for a trauma-informed therapist.

“Remember to show yourself grace, kindness, and compassion,” Moronu affirms.

“You have been doing what is needed to survive.

It will take time to unlearn some of these behaviors, and that’s OK.”

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