Trauma Responses: 4 Ways Your Body Responds to Abuse
The Nystrom & Associates providers consulted for this article on signs of trauma responses are Dr. Karin Ryan, PsyD, LP; Brett Cushing, MA, LMFT; and Christa Overson, LMFT.
When facing danger or abuse, your body instinctively activates protective mechanisms. While "fight or flight" is commonly known, there are actually four main ways people respond to trauma and each response is a completely valid reaction to an overwhelming experience.
In this article, we'll explore the four main trauma responses (fight, flight, freeze, and fawn), examine how they manifest during traumatic experiences, and share expert guidance on beginning the healing journey.
Related: Everyday Therapy Podcasts on Healing from Abuse
What is Abuse?
The American Psychological Association defines abuse as "interactions in which one person behaves in a cruel, violent, demeaning, or invasive manner toward another person or an animal." Abuse takes various forms, including physical, sexual, emotional, verbal/mental, and financial abuse, and can occur in any relationship—with family members, partners, or friends.
If you've experienced abuse, please understand that you did nothing wrong. The abuse was not your fault. Many survivors struggle with guilt or shame about how they responded to a traumatic situation, but as we'll explore, each response is a natural protective mechanism.
Related: Mental Health Stigma: How to Overcome It
The Four Trauma Responses
According to Dr. Karin Ryan, PsyD, LP, there are four primary trauma responses: fight, flight, freeze, or fawn. A person may experience any of these during a traumatic event, depending on the situation, individual factors, and circumstances. Each response attempts to protect your mind and body from harm in its own unique way.
Trauma Response #1: Fight
The "fight" response is an activated, defensive state. As Dr. Ryan explains, "Fight is when you're going to be activated. Your body is activated and ready to be assertive. Our muscles are activated, and we're ready to fight—ready to physically be assertive and aggressive."
During abuse, this might manifest as physically defending yourself or others, raising your voice, or assertively protecting yourself or someone else from harm.
Related: PTSD & EMDR Therapy
Trauma Response #2: Flight
"Flight is when our body naturally kicks in its fear-based mechanisms," says Dr. Ryan. During this response, your body releases stress hormones like cortisol, preparing you to escape danger quickly. This might look like running away, hiding, or emotionally withdrawing from the traumatic situation.
Related: How Does Abuse Affect Mental Health?
Trauma Response #3: Freeze
The "freeze" response occurs when your body essentially locks up or becomes immobile during trauma. This involuntary response is your body's way of saying, "It's safer for me not to do anything, to just be quiet, to sit here and get through this," according to Dr. Ryan. Many survivors report feeling paralyzed or unable to speak or move during traumatic experiences.
Trauma Response #4: Fawn
The "fawn" response, though less well-known, is quite common. This response involves attempting to please or appease the abuser to minimize harm. Dr. Ryan describes it as when you "acquiesce and be kind" because it may be the most effective way to survive a dangerous situation. This might look like excessive compliance, people-pleasing, or trying to manage the abuser's emotions to prevent further abuse.
However You Respond, it’s not Your Fault
Many trauma survivors experience guilt about their response, especially if they experienced freeze or fawn reactions. You might question yourself: "Why didn't I fight back? Why didn't I run away?" Others might ask similar questions: "Why didn't you scream? Why didn't you call someone?"
Dr. Ryan emphasizes that all four responses are "completely normal and adaptive ways" to react to trauma. She notes that our responses are rarely limited to just one type: "Most often, we don't respond with fight, or if we do, we then shift into freeze or fawn to get us through that situation."
Whatever your response was, remember it wasn't your fault. These reactions are involuntary and were your body's automatic attempt to keep you as safe as possible during danger.
Related: Guilt & Shame: What’s the Difference?
Recovering from Abuse with Help
Recovery from trauma is possible, and you don't have to face it alone. "It's important to get help because there are long-standing effects of abuse," explains licensed therapist Brett Cushing, MA, LMFT. "We can develop trauma, post-traumatic stress disorder, complex trauma, depression, anxiety, obsessive thinking, all sorts of additional mental health diagnoses."
Licensed therapist Christa Overson, LMFT, adds, "Finding a therapist and getting help in therapy, self-care, and self-compassion are highly, highly recommended. It takes time, but it's possible to recover from abuse."
Taking the First Step
If you're ready to begin healing, consider these initial steps:
- Reach out to a trauma-specialized therapist (call 1-844-NYSTROM or request an appointment online)
- Practice small acts of self-care and self-compassion daily
- Connect with supportive people you trust
- Remember that healing isn't linear, and be patient with yourself
If you or someone you love is currently experiencing domestic violence, 24/7 help is available through the Domestic Violence Support Hotline at 1.800.799.SAFE (7233) or through their website.
Related: What is Self-Compassion?
