Trauma responses

Have you ever found yourself snapping at someone, zoning out in a meeting, or feeling the urge to run away from a situation—and then wondered, Why did I do that? If you've experienced trauma, your nervous system might be reacting for you, without your permission.

Trauma responses are often involuntary. They’re not signs of weakness, overreaction, or drama—they're your brain and body trying to protect you based on what you've been through.

Understanding Involuntary Trauma Responses

When the brain perceives danger, it can activate one of several automatic survival modes. These are commonly known as the Four Fs:

1. Fight

This response shows up as anger, aggression, or a need to control. You might raise your voice, feel tense, or lash out emotionally or physically. Your nervous system is gearing up to confront a perceived threat.

2. Flight

Here, the urge is to escape. That might mean physically leaving a room or emotionally checking out. You may feel restless, panicky, or like you need to "get out now." Your brain is trying to run from danger.

3. Freeze

In this state, the body and mind shut down. You may feel numb, disconnected, or like you’re watching things happen from the outside. It’s the brain’s way of saying: If I stay still, I’ll survive.

4. Fawn

This response involves appeasing others to stay safe. You might apologize too much, avoid conflict at all costs, or suppress your own needs. It’s common in those who’ve learned to seek safety through compliance.

Why These Responses Aren’t Your Fault

Trauma rewires the brain. Specifically, the amygdala—your brain's alarm system—can become hyper-alert after trauma. It reacts faster than your logical brain (the prefrontal cortex), so you may respond to situations without consciously choosing to.

This means:

• You might react to 

• a non-threatening situation as if it were dangerous.
  
  

• Your body is protecting you the best way it knows how, even when it’s not necessary anymore.
  
  

• You aren’t weak, broken, or dramatic—you’re wired for survival.
  
  

Healing Is Possible

The good news is that trauma responses can change. With awareness, therapy, and support, your brain and body can begin to feel safer again. Therapies like EMDR, somatic experiencing, trauma-informed cognitive behavioral therapy, and mindfulness practices can help re-regulate the nervous system.

If you find yourself stuck in these responses, know this:
You’re not alone. You’re not crazy. And healing is absolutely possible.