What Trauma Responses Teach Us About Survival

Trauma has a profound impact on the body and mind, often triggering instinctive responses that are deeply rooted in our survival mechanisms. These responses—commonly known as fight, flight, freeze, and fawn—are not signs of weakness or failure but powerful reminders of how your body is wired to protect you during overwhelming situations.

As a North Dakota and Minnesota trauma therapist specializing in EMDR, CPT, and IFS therapy, I often help individuals understand these responses, allowing them to reclaim control over their reactions. Whether you’ve experienced a single traumatic event or complex trauma, learning about these survival instincts can be the first step toward healing.

The Four Trauma Responses Explained

1. Fight: This response emerges when your brain perceives a threat that can be conquered. It might look like anger, frustration, or a sense of urgency to "fix" the problem. While it can feel overwhelming, it’s your body’s way of saying, “I need to stand my ground.”

2. Flight: When the instinct to escape kicks in, you may feel the urge to avoid people, places, or situations. This response aims to protect you by removing you from harm, even if the “threat” isn’t immediate or logical anymore.

3. Freeze: This response occurs when neither fighting nor fleeing feels possible. You

may feel stuck, unable to act or make decisions, which can be frustrating. Freeze is your body’s way of pausing to evaluate the danger before proceeding.

4. Fawn: Often less discussed, the fawn response involves appeasing others to diffuse tension or danger. It can manifest as people-pleasing, self-sacrifice, or difficulty setting boundaries. This response is common for those who’ve experienced relational trauma.

Trauma Responses Are Adaptive

It’s important to recognize that these responses are not flaws or signs of weakness. They are adaptive strategies your brain and body developed to keep you safe. For instance, the fight response may help you advocate for yourself in challenging situations, while the freeze response may prevent you from impulsively acting in danger.

However, trauma can cause these responses to persist long after the danger has passed. For example, you might find yourself overreacting to minor conflicts (fight), avoiding social interactions (flight), or feeling paralyzed by decisions (freeze).

Moving from Survival to Healing

Understanding your trauma responses is a key part of healing. Here’s how therapy can help:

1. Recognizing Triggers: Identifying the situations or sensations that activate your trauma responses is essential. A trained trauma therapist in North Dakota can guide you through this process, helping you develop awareness without judgment.

2. Reprocessing Trauma: Therapies like EMDR allow you to process and reframe traumatic memories, reducing the intensity of your responses.

3. Building Coping Strategies: Techniques such as grounding exercises, mindfulness, and self-compassion can help you manage your responses in real time.

4. Reclaiming Autonomy: Trauma responses can make you feel like you’ve lost control of your emotions and actions. Through therapies like CPT or IFS, you can explore the underlying beliefs driving your responses and learn to respond intentionally instead of reacting instinctively.

Compassion Toward Yourself

Healing from trauma isn’t about “fixing” yourself; it’s about understanding and working with your body’s natural survival instincts. Each response—fight, flight, freeze, or fawn—is a testament to your resilience. Therapy provides a safe space to explore these patterns, learn from them, and build a life rooted in empowerment rather than survival.

If you’re ready to take the next step in your healing journey, I’m here to help. Whether you’re managing anxiety, PTSD, or dissociation, trauma therapy offers tools and support tailored to your unique experiences. Let’s work together to turn survival into strength.