Understanding Trauma Responses: A Guide to Recognising and Transforming Stress Responses

Trauma is something we don’t “just get over” – it’s something we move through, transform, and integrate into our lives with care and intentionality. Trauma, whether it’s from a significant life event or a series of smaller, cumulative experiences, leaves an imprint on both the body and the mind. It shapes how we respond to stress, relationships, and daily challenges in ways we may not even be fully aware of.

Our bodies are wired to protect us. When we experience trauma, our system creates responses – fight, flight, freeze, and fawn – to help us survive. But when these responses become ingrained, they can start to work against us, showing up as chronic stress, anxiety, or even physical symptoms.

As a trauma-informed, somatic coach and 360 health practitioner, I want to guide you through understanding these responses, recognising how they may show up in your body and mind, and sharing ways to transform these patterns into tools for healing. This isn’t about “fixing” yourself but about creating a deeper awareness and compassion for your body’s wisdom – because understanding your trauma responses is the first step to reclaiming your well-being.

What Are Trauma Responses? The Four Types of Stress Responses

Trauma responses are the body’s natural survival strategies. These reactions are hardwired into our nervous systems and designed to protect us in the face of danger. Each of these responses – fight, flight, freeze, and fawn – has a specific role in keeping us safe. However, when trauma goes unresolved, these responses can become our default way of reacting to stress, even when the actual threat is no longer present.

1. Fight: The fight response is about self-protection. It often shows up as anger, defensiveness, or a strong need to control a situation. This response kicks in when we feel we need to stand our ground.

2. Flight: The flight response is the urge to escape. It can manifest as anxiety, hyperactivity, or the need to avoid uncomfortable situations. This response is about “getting away” from perceived danger.

3. Freeze: The freeze response occurs when neither fight nor flight feels possible. We become immobilised, often feeling numb, detached, or unable to make decisions. Freeze is a way of “playing dead,” a protective mechanism to avoid further harm.

4. Fawn: The fawn response is the instinct to please others to keep the peace. This response often manifests as people-pleasing, co-dependency, or difficulty setting boundaries. Fawning is about seeking safety through appeasement.

Each response is a normal, adaptive reaction to stress and trauma. However, when these responses become automatic, they can create patterns that keep us stuck in survival mode, impacting our relationships, health, and overall quality of life.

Recognising Trauma Responses in Your Body and Mind

Our bodies store trauma, even when our minds try to forget it. Trauma responses often show up as physical symptoms, emotional triggers, or recurring behaviours that we may not initially connect to past experiences. Recognising these patterns is the first step to healing, as it allows you to understand how your body has adapted to keep you safe.

Physical Signs of Trauma Responses

1. Fight: Muscle tension, clenched fists, jaw tightness, a racing heart, or feeling “amped up” and ready to defend.

2. Flight: Restlessness, difficulty staying still, shallow breathing, jitteriness, or feeling the need to escape situations quickly.

3. Freeze: Numbness, dissociation, heaviness in limbs, feeling physically stuck, or a foggy, disconnected sensation.

4. Fawn: Nervousness around others, tightness in the chest, stomach discomfort, and a need to constantly monitor others’ reactions.

Emotional Signs of Trauma Responses

1. Fight: Irritability, frustration, anger outbursts, feeling easily triggered or defensive, a need for control.

2. Flight: Anxiety, panic, fear of failure, a tendency to over-prepare or overthink, avoiding situations that feel challenging.

3. Freeze: Numbness, feeling stuck, inability to make decisions, overwhelm, zoning out or “checking out” mentally.

4. Fawn: People-pleasing, neglecting your needs, feeling overly responsible for others’ emotions, difficulty saying no or setting boundaries.

Understanding these physical and emotional cues allows us to begin addressing them with compassion, without judgement. It’s not about erasing these responses but rather about noticing them as they arise and acknowledging the messages they’re sending.

Transforming Trauma Responses: From Survival Mode to Empowered Healing

Healing trauma isn’t about forcing these responses to stop; it’s about developing awareness, cultivating self-compassion, and integrating supportive practices that help you feel safe in your own skin. Trauma-informed transformation involves working with both the body and mind, creating space for these responses to soften over time.

1. Build Body Awareness Through Somatic Practices

Our bodies hold onto trauma, so addressing it requires tuning into physical sensations and learning to listen to the body’s messages. Somatic practices like breathwork, gentle movement, and body scanning can help bring awareness to these sensations without reactivating the trauma.

• Try This: Practice body scanning by taking a few moments to tune into each part of your body, from head to toe. Notice any areas of tension, warmth, or numbness without trying to change them. Simply observing creates a compassionate awareness, which is essential for transformation.

• Why It Matters: Building body awareness helps you recognise when a trauma response is being triggered. This allows you to respond in a supportive way, rather than getting caught in the automatic response.

2. Use Grounding Techniques to Soothe the Nervous System

Grounding techniques help regulate the nervous system and bring you back into the present moment when you’re feeling triggered. By anchoring yourself, you’re better able to break free from the automatic patterns of trauma responses.

• Try This: 5-4-3-2-1 Grounding Technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This exercise brings you back to the present, calming the nervous system and reducing the intensity of the response.

• Why It Matters: Grounding techniques help you regain a sense of control, which is crucial for moving from a trauma response back to a calm, connected state.

3. Reframe and Release Self-Criticism Through Compassionate Self-Talk

When trauma responses show up, it’s easy to become self-critical or frustrated, especially if these patterns feel like they’re “in the way.” However, these responses are your body’s attempt to protect you, so approaching them with compassion is essential.

• Try This: Next time you notice a trauma response, try saying to yourself, “I understand why I’m reacting this way. This is my body trying to protect me.” This shift in language reduces shame and fosters self-acceptance.

• Why It Matters: Self-compassion is one of the most powerful tools in trauma recovery. It creates a safe internal environment, allowing your nervous system to relax and making it easier to work through these responses constructively.

4. Practise Regulating Your Breath to Create Safety in the Body

Breathwork is a simple yet powerful way to soothe the nervous system and counteract trauma responses. Deep, mindful breathing sends a signal to the body that it’s safe to relax, helping to deactivate the stress response.

• Try This: Practise diaphragmatic breathing by placing one hand on your belly and one on your chest. Inhale deeply through the nose, allowing your belly to rise, then exhale slowly through the mouth. This kind of breathing is calming and helps reduce anxiety, even in the face of triggering situations.

• Why It Matters: Regulating the breath creates an internal sense of safety, which is crucial for calming trauma responses and transforming them into more empowering reactions.

5. Establish Boundaries to Honour Your Healing

Setting boundaries is an act of self-respect and a way to protect yourself from situations that may exacerbate trauma responses. Whether it’s with people, work, or other commitments, establishing boundaries allows you to create a safe space for healing and resilience.

• Try This: Identify areas in your life where you often feel overstretched or triggered. Set small, manageable boundaries to protect your time and energy. For example, limit social interactions that feel draining, or create a quiet time each day for rest and reflection.

• Why It Matters: Boundaries protect your nervous system from unnecessary stress, allowing you to focus on healing and moving out of survival mode. They reinforce a sense of self-worth and resilience, key factors in transforming trauma responses.

Moving Toward Empowerment: Embracing Your Body’s Wisdom

Trauma-informed transformation is not about eliminating responses but about building a relationship with your body’s protective instincts. By acknowledging, understanding, and working with these responses, you’re honouring the wisdom your body holds while creating the freedom to move beyond survival mode.

When you begin to recognise and address your trauma responses, you’re reclaiming power over how you react to stress. Rather than feeling like a prisoner to automatic reactions, you’re developing tools that allow you to live with greater resilience, peace, and confidence.

Healing is a journey, and each step of understanding and integrating these responses brings you closer to a life where you feel grounded, empowered, and whole. So take these steps with kindness and patience – your body and mind are working together to guide you toward a life of balance, health, and renewed vitality.