Info on Trauma Responses
Written by Ryan Greenwood
The Four Trauma Responses: What They Mean and How to Manage Them
When you hear “trauma response,” your mind might immediately go to the fight-or-flight response. It’s the one we’ve all heard about—the body’s automatic reaction to danger. But did you know there are actually four trauma responses?
Beyond fight and flight, there’s also freeze and appease (sometimes called fawn). These responses are our brain’s way of trying to keep us safe in moments of danger or distress. Understanding these reactions can help us not only make sense of our behavior but also take steps toward managing our trauma in healthier ways.
Let’s break them down:
The Four Trauma Responses
Fight:
In the fight response, we go on the offensive. This could mean verbally or physically attacking, confronting the source of the threat, or pushing back in an attempt to regain control. It’s an instinctive way to protect ourselves.Flight:
In the flight response, we try to escape or avoid the threat. This might look like physically leaving a situation, avoiding conflict, or even withdrawing emotionally as a way to protect ourselves.Freeze:
In freeze mode, we try to become as small and unnoticeable as possible. This might mean feeling paralyzed, dissociating, or shutting down. It’s a way for the brain to minimize harm by “playing dead.”Appease (Fawn):
The appease response is a little more complex. In this mode, we try to reduce the hostility of the perceived threat by pleasing or appeasing them. This might look like people-pleasing, over-apologizing, or avoiding conflict at all costs.
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Important Things to Remember
These responses aren’t choices.
Trauma responses are automatic reactions, shaped by our history and biology. You don’t “decide” to freeze or flee—it’s your brain’s way of keeping you safe.None of these responses are better or worse.
It’s easy to wish we reacted differently in the face of trauma or triggers, but each response comes with its own set of challenges. The goal isn’t to change your instinct but to better understand it.
How to Manage Trauma Responses
The first step in managing trauma responses is curiosity. Instead of judging yourself for how you react, start asking questions like:
Why do I tend to freeze, fight, flee, or appease?
What about my history might explain my default response?
What about the current situation is triggering this reaction?
This gentle self-reflection can help you understand your patterns and start to address the underlying trauma.
From there, certain therapeutic approaches can make a big difference. For example:
EMDR (Eye Movement Desensitization and Reprocessing): A therapy designed to process and heal trauma.
IFS (Internal Family Systems): A method that helps you explore the different parts of yourself and how they respond to trauma.
Final Thoughts
Trauma responses are deeply rooted in our survival instincts, and they’re nothing to be ashamed of. They’re your brain’s way of trying to protect you. But with time, curiosity, and the right support, you can learn to manage these responses in ways that feel healthier and more aligned with who you want to be.
If you’d like to learn more about managing trauma or explore resources that could help, feel free to hit reply. I’d love to hear from you.
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Ryan Greenwood, CPC, MA
Ryan is the founder and clinical director of Hello Calm. He graduated at the top of his class from Adams State University with a Master’s in Clinical Mental Health Counseling, is a member of the American Counseling Association, and has a great passion for working with people to grow in the middle of their hardest moments. Ryan is a Henderson local, greatly loves the Golden Knights, traveling, and being outdoors. He and his wife have been happily married for 9 years.
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