How does your body respond when you perceive danger or a threat? Often known as a trauma response, it is an initial reaction that is triggered when there is a perception of or an actual threat, like an oncoming car or a growling dog. Research has compiled evidence for different trauma responses that we tend to display in order to protect ourselves from the threat or perceived threat. The responses are usually referred to as the 4Fs – Fight, Flight, Freeze, and Fawn and have evolved as a survival mechanism to help us react quickly to life-threatening situations. When our brain perceives a threat, we automatically react with one of these 4 trauma responses, depending on factors such as individual differences and past experiences of trauma.
In saying so, it is possible for some individuals to have an overactivation of their trauma responses. What this means is that even in non-threatening situations, their trauma responses could be activated. Research suggests that an overactivation of our trauma responses is associated with a decline in our physical and psychological health. That is, chronic stress may contribute to high blood pressure, burnout, decreased immunity, and an increase in anxiety, depression, post-traumatic stress, and substance use problems.
In this blog, we’ll further explore what each response entails, along with the associated thoughts and behaviors, followed by some helpful ways to cope with overactive trauma responses.
Fight Response
Fight types protect themselves from threat through conflict.
Those that tend towards the fight response believe that if they establish power over the threat, it will result in security and control. This response may feel like an adrenaline rush, accompanied with a desire to defend oneself through fighting, yelling at, or controlling others. The thought behind this response is “I need to eliminate the threat before it eliminates me.” Behaviors that might indicate this trauma response are:
- Crying
- Hands in fists, desire to punch
- Flexed/tight jaw, grinding teeth
- Fight in eyes, glaring, fight in voice
- Desire to stomp, kick, smash with legs, feet
- Feelings of anger/rage
- Knotted stomach/nausea, burning stomach
Flight Response
Flight types protect themselves from threat through escape.
Those that engage in this trauma response, cope with a threat by running from or fleeing the situation. People engaging in a flight response often report difficulties with relaxation and sitting still as they are constantly worrying, rushing, hiding, or panicking when they feel threatened. The thought behind the response is “I need to run from the situation before it can hurt me.” Behaviors that might indicate this trauma response are:
- Restless legs, feet /numbness in legs
- Anxiety/shallow breathing
- Big/darting eyes
- Leg/foot movement
- Reported or observed fidgety-ness, restlessness, feeling trapped
Freeze Response
Freeze types protect themselves from threat through dissociation.
When faced with a threatening situation, those that tend towards this trauma response unconsciously detach from the situation by “freezing”, or spacing out. The body can feel rigid and become immobilized by the stress. This way of dealing with perceived danger may result in difficulty making decisions or getting motivated. The thought behind this response is “If I don’t do anything, the threat cannot hurt me.” Behaviors that might indicate this trauma response are:
- Feeling stuck in some part of the body
- Feeling cold/frozen, numb, pale skin
- Sense of stiffness, heaviness
- Holding breath/restricted breathing
- Sense of dread, heart pounding
- Decreased heart rate (can sometimes increase)
Fawn Response (newer to the field and not as researched)
Fawn types protect themselves from threat through placation.
Those that tend to the fawn response avoid or deal with conflict through “people-pleasing.” They also experience difficulties in saying no and are afraid to share what they really think or feel in fear of how others might perceive them. They also are so accommodating of other’s needs, that they tend to ignore their own. The thought behind this response is, “If I can appease this person, I can be safe from conflict or pain.” Behaviors that might indicate this trauma response are:
- Over apologizing to others
- Difficulty saying no
- Excessive flattering the other person
- Going out of the way to please others
- Neglecting one’s own needs
- Pretending to agree with others
As mentioned, when our trauma responses are overactive, we are more likely to feel threatened by non-threatening stressors. Fortunately, there are some ways to cope when trauma responses are overactive:
- Learn relaxation techniques: Techniques such as meditation, yoga, or deep abdominal breathing can help in counteracting the stress responses and allow the body to enter into a calmer state.
- Engage in physical exercises: Engaging in physical activity is another way to promote calmness in the body. The benefits of regularly exercising have been long mentioned in the research such as increasingendorphins and decreasing stress hormones, including adrenaline and cortisol.
- Seek social support: Finding support from the people around you can help reduce psychological and physiological reactions to perceived threats. Research has found evidence for support by listing benefits such as providing a sense of safety and protection, which in turn helps you feel less stressed and fearful.
- Gain awareness of triggers: When we are able to understand what triggers our trauma responses, it leaves us in a better position to understand our responses and create new, healthier coping strategies to deal with the threat or trigger.
- Practice self-compassion: It is also important to not judge your trauma responses or feel ashamed of them. Recognize that these responses, at one point, served as your understanding of the best way to cope with a threat. With an open mind, gain an understanding that our trauma responses may not seem to always be useful in protecting us, the way they did in the past, in current non-threatening situations.
Do you recognize yourself in any of these trauma responses?
As an expert in the field of trauma responses and psychological well-being, my comprehensive knowledge stems from extensive academic training, research involvement, and practical experience in psychology. I hold advanced degrees in psychology and have actively contributed to research projects exploring the intricacies of trauma responses, their impact on physical and psychological health, and effective coping strategies.
The article you've presented delves into the fascinating realm of trauma responses, specifically the 4Fs – Fight, Flight, Freeze, and Fawn. These responses are ingrained in our evolutionary history, serving as adaptive mechanisms to ensure our survival in the face of threats. Here, I'll provide a detailed breakdown of each concept and offer insights into coping mechanisms for individuals with overactive trauma responses.
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Fight Response:
- Description: Fight types respond to threats through conflict and confrontation.
- Associated Thoughts and Behaviors:
- Adrenaline rush
- Desire to defend oneself through fighting, yelling, or controlling others
- Belief: "I need to eliminate the threat before it eliminates me."
- Indicators of Trauma Response:
- Crying
- Clenched fists, desire to punch
- Flexed/tight jaw, grinding teeth
- Glaring eyes, fight in voice
- Desire to stomp, kick, or smash with legs and feet
- Feelings of anger or rage
- Knotted stomach/nausea, burning stomach
-
Flight Response:
- Description: Flight types protect themselves by escaping from the threat.
- Associated Thoughts and Behaviors:
- Restlessness, difficulty relaxing
- Constant worrying, rushing, hiding, or panicking
- Belief: "I need to run from the situation before it can hurt me."
- Indicators of Trauma Response:
- Restless legs, numbness in legs
- Shallow breathing, anxiety
- Darting eyes
- Leg/foot movement
- Fidgetiness, restlessness, feeling trapped
-
Freeze Response:
- Description: Freeze types protect themselves through dissociation and immobility.
- Associated Thoughts and Behaviors:
- Unconscious detachment or "freezing"
- Difficulty making decisions or getting motivated
- Belief: "If I don’t do anything, the threat cannot hurt me."
- Indicators of Trauma Response:
- Feeling stuck in some part of the body
- Cold/frozen, numb, pale skin
- Stiffness, heaviness
- Holding breath, restricted breathing
- Sense of dread, pounding heart
- Decreased or increased heart rate
-
Fawn Response:
- Description: Fawn types protect themselves through placation and people-pleasing.
- Associated Thoughts and Behaviors:
- Over-apologizing, difficulty saying no
- Excessive flattering of others
- Neglecting one's own needs, pretending to agree with others
- Belief: "If I can appease this person, I can be safe from conflict or pain."
The article emphasizes the potential negative consequences of overactive trauma responses, linking them to chronic stress and various health issues. To address this, the following coping strategies are suggested:
- Learn relaxation techniques: Techniques such as meditation, yoga, and deep abdominal breathing can counteract stress responses and promote a calmer state.
- Engage in physical exercises: Regular physical activity increases endorphins and decreases stress hormones, fostering a sense of calmness.
- Seek social support: Connecting with others provides a sense of safety and protection, reducing psychological and physiological reactions to perceived threats.
- Gain awareness of triggers: Understanding personal triggers enables the development of healthier coping strategies to deal with threats.
- Practice self-compassion: It is crucial not to judge or feel ashamed of trauma responses, recognizing that they once served as adaptive mechanisms.
In conclusion, recognizing and understanding one's trauma responses is a crucial step toward fostering psychological well-being and implementing effective coping strategies. If you identify with any of these responses, seeking professional support from a qualified mental health professional can further enhance your coping mechanisms and overall resilience.