Introduction
Trauma is a deeply upsetting experience. It can cause harm to a person’s emotions, body, and mind. It can be caused by many events. These include abuse, disasters, accidents, or stress. When faced with trauma, our mind and body react to survive. They have three possible responses – flight, fight, and freeze. These reactions are commonly called the “trauma response.” They are our instinctive way of protecting us from danger. In this blog, we will look more closely at flight, fight, and freeze responses to trauma. We will also look at their impact on our thinking.
The flight response
When we face trauma, our first instinct may be to either escape or flee. This response is also known as the “flight response”. It is triggered by the release of stress hormones like adrenaline and cortisol. These hormones prepare our body to respond to a perceived threat. As a result, our heart rate increases. Our breathing becomes shallow and our muscles tense.
The flight response can show itself in different ways. This depends on the person and the situation. Some people physically flee from the trauma. Others withdraw and avoid their feelings. This reaction is a defence mechanism. It helps those affected to cope with the intense emotions and memories of the trauma. However, when the escape response becomes a default coping mechanism, it can lead to avoidance behaviour. This makes it hard to process and heal from the trauma.
The fight response
The “fight response” is an instinct to fight. It is to overcome a threat. Stress hormones trigger this reaction. It comes with physical symptoms. These include a faster heart rate and blood pressure, more muscle tension, and a surge of energy. Physically, our body prepares itself for a possible physical confrontation.
People who show a fight response to trauma can become aggressive. They may be confrontational or argumentative. They may also take risks or seek excitement. This helps them release their excess energy and aggression. This response can help for now. But, it can also lead to self-harm if not channelled well.
The freeze reaction
The “freeze response” is the third and often overlooked trauma response. As the name suggests, this reaction involves temporary paralysis. Paralysis affects both the body and mind. This reaction is triggered when a person sees a threat as too big or inescapable. In this state, our body goes into shock and our mind may shut down to protect us from the traumatic experience. Physiologically, heart rate and blood pressure may drop and muscles may go limp.
People who exhibit the freeze response may seem emotionally distant. They may also seem numb or disconnected from their surroundings. They may also experience memory loss or have difficulty expressing their feelings. This reaction is our mind’s way of coping with trauma. But, it can also hurt healing by stopping us from fully dealing with the trauma.
Fawn A Lesser Known Trauma Response
The fawn response is often unconscious. It is driven by a deep desire to avoid conflict and stay safe. This may have developed in childhood as a survival mechanism. It was for people who faced trauma or abuse in their relationships or environment. They may have learned that pleasing the person causing harm was the best way to avoid further danger. The fawn response can show up in many ways. For example, by being too accommodating and always saying “yes” to others. Or, by sacrificing, one needs to feel safe. This response can also come from a fear of rejection or abandonment. The person may think that if they don’t please the threat, they will be rejected or abandoned. The fawn response can be harmful. It leads to bad relationships and no assertiveness.
How trauma affects our thinking
The responses to trauma are flight, fight, and freeze. They have physical effects. They also strongly impact our thinking and decision-making. When we are in survival mode, our rational thinking is impaired. Our actions can become impulsive and reactive. Here are some common ways that trauma affects our thinking:
1. Trauma survivors may develop increased vigilance. They become hypervigilant, always on the lookout for threats. As a result, their perception of danger may be distorted, leading to overreactive responses to perceived threats.
2. Trauma can disrupt our emotional regulation. This leads to numbness, irritability, mood swings, and trouble managing our feelings.
3. Negative self-perception: Trauma often leads to a negative view of oneself and the world. Those affected may struggle with low self-esteem, feelings of guilt, shame and hopelessness.
4. The freeze reaction can make a person feel detached from their surroundings. It can also make it hard for them to react to their environment.
5. Trauma can make it hard to trust others. This leads to isolation and trouble forming close relationships.
Long Term Effects
Experiencing trauma over and over can have long-lasting effects on a person. It can keep the body in a constant state of stress. This is often seen in people who have been abused or neglected for a long time. Even after the traumatic event is over, the body and mind stay on high alert. This can lead to strong reactions to any perceived danger. These reactions can lead to conditions like PTSD or C-PTSD. People with these conditions may have intrusive memories, be overly alert, avoid certain things, and struggle to control their emotions. All of these symptoms come from the body being in a constant stress mode. This not only affects mental health but can also cause physical health problems due to long-term trauma exposure.
Attatchment Styles
Attachment styles formed in early caregiving experiences, greatly impact how people respond to trauma. Secure attachment, created through consistent care and responsiveness, builds trust and safety. This helps individuals handle challenges with strength. People with secure attachments are more likely to seek help and use healthy ways to cope with trauma. This supports lasting relationships and emotional balance. On the other hand, insecure attachment, like anxious, avoidant, or disorganised, can weaken stress management and worsen trauma reactions. Anxious attachment can increase watchfulness and emotional instability. Avoidant attachment can cause emotional numbness and distance. Disorganised attachment, linked to unresolved trauma, can lead to chaotic coping methods and difficulty forming stable relationships. In summary, early attachment experiences greatly impact how individuals manage trauma. This highlights the importance of secure attachments in building resilience and promoting well-being.
Healing and coping strategies
Healing from trauma and overcoming the flight, fight and freeze response can be a difficult and complex process. However, there are ways to cope and find healing from trauma and your response to trauma. Here are some strategies that can help people who have experienced trauma:
1. Seek therapy: Therapy can provide a safe and supportive space for sufferers to process and heal from their traumatic experiences. A therapist can help sufferers. They develop healthy ways to cope, and control their emotions. They can also overcome negative thoughts.
2. Practise self-care. These are activities that promote self-care, like exercise, mindfulness, and time with loved ones. They help sufferers manage stress and promote their well-being.
3. Educate yourself. Understanding trauma and its effects can help sufferers gain insight into their experiences. It can also help them develop a sense of control over their healing.
4. Join support groups. In these groups, others have had similar experiences. They can provide a sense of community and understanding. They help sufferers feel less alone in their healing process.
Recognising and navigating your own response to trauma
Recognising and navigating our own responses to trauma is a crucial aspect of self-care and healing. Trauma responses vary widely from person to person. They are influenced by past experiences, upbringing, and coping mechanisms. Individuals must take time to reflect. They should think about their typical reactions to trauma. These can be emotional, physical, or behavioural.
One practical way to begin this process is by journaling. By writing down their thoughts, feelings, and actions in tough situations, people can start to see repeat patterns and triggers. For example, someone might notice that they tend to withdraw from others when feeling overwhelmed. Or, that they have intense physical symptoms such as a racing heartbeat or shallow breathing in moments of stress.
Understanding these unique patterns is a crucial step towards self-awareness and empowerment. By seeing how past trauma affects present reactions, people can start to regain control. Moreover, they can develop personalised strategies for self-soothing and emotional regulation. For instance, some people tend to dissociate during distress. Grounding techniques, such as focusing on their senses or deep breathing, can help them reconnect with the present moment.
However, it’s important to acknowledge that dealing with trauma alone can be hard. Getting professional help is always an option. Trauma responses greatly affect daily life. They hurt relationships and hinder functioning. If this happens, reach out to a therapist trained in trauma-informed care. They can provide invaluable support and guidance. Remember, healing is a journey, and it’s okay to ask for help along the way. We can heal and grow by recognising, understanding, and seeking help for our trauma responses.
Conclusion
The flight, fight, and freeze responses are our natural ways of reacting to danger. They protect us. But, trauma’s effects go beyond the body. They profoundly affect our thinking and decision-making. Healing from trauma can be hard and ongoing. But, with the right help and strategies. People can recover from trauma and their response to trauma. They can learn healthy ways of coping. Getting professional help and taking care of yourself can go far. They help with healing and well-being. Remember, it is possible to recover from trauma. It starts with seeking support and being patient with yourself.
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