In the article What Triggers Are and Why You Need to Manage Them, I discussed the basics of what triggers are and why it’s important to manage them. Then in the 4 Types of Triggers article, I outlined the types of triggers and questions to ask yourself to help identify your own triggers. In this article, I’ll dive a bit deeper into the 4 types of trauma responses associated with triggers.
As you move through your healing journey and feel triggered at times, it can be helpful to learn about the 4 types of trauma responses. These are the ways you respond to triggers. You’ve likely heard of most, if not all of them. It is common to have responses from different categories, but you may notice you tend to respond a certain way with specific triggers.
Trauma Response #1: Fight
When your body feels that it is in danger and believes you can overpower the threat, you’ll respond in fight mode. Your brain releases signals to your body, preparing it for the physical demands of fighting.
What the fight trauma response looks/feels like:
- Tight jaw
- Grinding your teeth
- Urge to punch something or someone
- A feeling of intense anger
- Need to stomp or kick
- Crying in anger
- A burning or knotted sensation in your stomach
- Attacking the source of danger
Trauma Response #2: Flight
If your body believes you cannot overcome the danger but can avoid it by running away, you’ll respond in flight mode. A surge of hormones, like adrenaline, give your body the stamina to run from danger longer than you typically could.
What the flight trauma response looks/feels like:
- Excessive exercising
- Feeling fidgety, tense, or trapped
- Constantly moving your legs, feet, and arms
- Restless body
- Feeling of numbness in your arms and legs
- Dilated, darting eyes
Trauma Response #3: Freeze
This stress response causes you to feel stuck in place. This response happens when your body doesn’t think you can fight or flight.
What the freeze trauma response looks/feels like:
- Sense of dread
- Pale skin
- Feeling stiff, heavy, cold, and numb
- Loud, pounding heart
- Decreasing heart rate
Trauma Response #4: Fawn
This response is used after an unsuccessful fight, flight, or freeze attempt. The fawn response occurs primarily in people who grew up in abusive families or situations.
What the fight trauma response it looks/feels like:
- Over-agreement
- Trying to be overly helpful
- People-pleasing
- Being the “good girl” or “good boy”
As you look back on moments of feeling triggered, it’s likely you’ve experience one or more of these trauma responses. Take note of what types of trauma responses you have had, what they specifically looked like for you, and what triggered those responses.
If you are struggling to identify or manage your triggers, I’d be happy to provide a consult to see how I might be able to help. You can book that here. For those living in Arizona, I offer individual and group counseling. For those living anywhere, I provide educational, supportive, and experiential wellness services.
If you are struggling with the long-term effects of being raised by a narcissistic parent, check out our on-demand class (open to adults anywhere) and recovery group (open to women in Arizona).
- Photo by Parker Coffman on Unsplash
- Image by Paul Steuber from Pixabay
