Trauma: Understanding Trauma Responses

Trauma is an emotional, psychological and physiological response to a distressing situation that overwhelms an individual’s ability to cope.

Where does trauma come from?

It can result from one time events such as assault, a natural disaster or an accident; it can also be caused by ongoing situations such as neglect, systemic abuse or indoctrination . Trauma disrupts an individual’s sense of safety, security, and well-being, leaving a lasting impact on their mental, emotional, and physical health. The effects of trauma can be wide-ranging and vary from person to person, but commonly include symptoms such as intrusive thoughts, nightmares, flashbacks, anxiety, depression, difficulty trusting others, and a sense of disconnection from oneself or the world. Trauma can deeply shape how individuals perceive themselves, others, and the world around them, often leading to changes in behaviour, relationships, and overall functioning.

It is important to recognise that trauma is a subjective experience, meaning that what may be traumatic for one person may not be for another. The impact of trauma can extend beyond the initial event or period, as individuals may continue to experience trauma-related symptoms or struggle with its effects long after the traumatic experience has ended. This can manifest as ongoing emotional distress, difficulties in daily functioning, and challenges in relationships and social interactions. Trauma responses can also influence one’s perception of future events, often leading to hyper-vigilance, avoidance of triggers, and an altered sense of safety. Understanding trauma as a complex and individualised experience is essential for providing appropriate support, promoting healing, and fostering resilience in those who have been affected by trauma.

Trauma Responses

Fight

Some individuals respond to trauma by becoming aggressive or confrontational, aiming to protect themselves or regain control.

• Physically confronting or fighting back against an attacker during a violent incident.
• Verbally lashing out or becoming aggressive when feeling threatened or provoked.
• Becoming confrontational or argumentative in situations where there is a perceived threat to personal safety.
• Displaying aggressive behaviour towards others as a means of self-protection or establishing boundaries.
• Reacting with anger or hostility in response to reminders or triggers associated with the traumatic event.
• Engaging in risky or reckless behaviours as a form of defiance or rebellion against the trauma experienced.
• Seeking out conflict or confrontation as a way to assert dominance or control in relationships or social situations.
• Becoming defensive or confrontational when others attempt to offer support or discuss the traumatic event.

Flight

This response involves a strong urge to escape or avoid the traumatic situation, either physically or emotionally.

• Avoiding situations, places, or people that remind the individual of the traumatic event.
• Engaging in excessive planning and preparation to prevent potential future threats or dangers.
• Escaping or running away from triggering or distressing situations.
• Seeking refuge in isolation or seclusion as a means of avoiding potential harm or triggers.
• Using substances, such as drugs or alcohol, to numb or escape from the emotional pain associated with the trauma.
• Constantly seeking distractions or engaging in busy activities to avoid facing the traumatic memories or emotions.
• Developing a fear of intimacy or commitment, leading to difficulties in forming and maintaining close relationships.
• Frequently changing jobs, residences, or social circles to avoid potential triggers or reminders of the traumatic event.
• Engaging in excessive travel or constantly being on the move as a way to escape from the emotional pain and distress.
• Developing phobias or anxieties related to specific situations or stimuli associated with the traumatic event, such as flying, driving, or crowded places.

Freeze

The freeze response is characterised by feeling immobilised or unable to move, often accompanied by a sense of numbness or disconnection from the traumatic event.

• Feeling immobilised or paralysed during or after a traumatic event, unable to move or take action.
• Experiencing a sense of detachment or dissociation from the surroundings or one’s own body.
• Going numb emotionally, feeling a disconnection from one’s own feelings or sensations.
• Feeling unable to speak or communicate effectively during or after the traumatic event.
• Experiencing a loss of memory or gaps in memory surrounding the traumatic event.
• Becoming socially withdrawn or isolating oneself from others as a way to cope with the trauma.
• Engaging in repetitive or ritualistic behaviours as a way to regain a sense of control or stability.
• Avoiding conflict or difficult situations by staying silent or passive.
• Feeling a sense of helplessness or powerlessness in the face of perceived threats or danger.
• Experiencing a decrease in heart rate, blood pressure, or body temperature as a physiological response to the trauma.

Fawn

This response revolves around attempting to appease or please the person or situation causing the trauma, often through excessive compliance or self-sacrifice.

• Seeking to please or appease others in order to avoid conflict or potential harm.
• Displaying a submissive or compliant demeanour as a way to reduce the risk of further trauma.
• Sacrificing one’s own needs and desires to prioritise the needs of others.
• Becoming excessively agreeable or accommodating, even in situations where it may not be in one’s best interest.
• Developing a strong desire for validation, approval, and acceptance from others.
• Avoiding expressing anger or asserting boundaries for fear of rejection or abandonment.
• Engaging in people-pleasing behaviours, such as excessive apologising or overextending oneself to meet the needs of others.
• Feeling a constant need to be helpful or useful to others as a way to gain a sense of safety or validation.
• Struggling with assertiveness and difficulty saying “no” to requests or demands from others.
• Experiencing a heightened sensitivity to criticism or rejection, often taking it personally and blaming oneself.

Dissociation

Some people may respond to trauma by disconnecting from their thoughts, feelings, or memories. They may feel detached from reality or have difficulty remembering the traumatic event.

• Feeling detached or disconnected from one’s own body, emotions, or surroundings.
• Experiencing a sense of unreality or feeling like things are unreal or dreamlike.
• Having gaps in memory or difficulty recalling specific details about the traumatic event.
• Feeling like an observer of one’s own life or experiences, as if watching oneself from a distance.
• Engaging in activities or behaviours without a clear sense of awareness or conscious control.
• Experiencing a loss of time or a sense that time is passing differently than usual.
• Feeling emotionally numb or having difficulty experiencing or expressing emotions.
• Having a distorted sense of identity or feeling like one’s sense of self is fragmented or unstable.
• Feeling disconnected from relationships or finding it challenging to form deep emotional connections with others.
• Using dissociation as a coping mechanism to avoid or escape from the distressing or overwhelming aspects of the traumatic event.

Hyper-Arousal

This response involves being constantly on high alert or in a state of heightened sensitivity. Individuals may experience increased anxiety, irritability, or difficulty sleeping.

• Feeling constantly on edge or easily startled, even in non-threatening situations.
• Experiencing intense irritability, anger, or outbursts of rage.
• Having difficulty concentrating or staying focused on tasks.
• Feeling a heightened sense of vigilance or hyper-vigilance, constantly scanning the environment for potential threats.
• Having difficulty falling asleep or staying asleep, experiencing frequent nightmares or flashbacks.
• Experiencing physical symptoms of anxiety, such as a racing heart, rapid breathing, or sweating.
• Engaging in impulsive or reckless behaviours as a way to cope with the intense emotions and arousal.
• Experiencing an exaggerated startle response, reacting strongly to sudden noises or movements.
• Feeling restless or constantly on the move, unable to relax or sit still.
• Having difficulty regulating emotions, experiencing intense mood swings or emotional reactivity.

Long Term Impact

It is important to acknowledge that trauma responses can persist long after the traumatic situation has ended. Long-term effects of trauma can have a significant impact on an individual’s physical, emotional, and psychological well-being. When trauma responses persist over time, they can contribute to the development of various mental health conditions, such as post-traumatic stress disorder (PTSD), anxiety disorders, depression, and substance abuse. These responses can also affect relationships, leading to difficulties in forming and maintaining connections with others. Chronic trauma responses may result in a heightened sensitivity to perceived threats, leading to hyper-vigilance, social withdrawal, and a reduced quality of life. Additionally, the physiological effects of trauma responses, such as increased heart rate, elevated blood pressure, and disrupted sleep patterns, can contribute to long-term health issues.

Managing Trauma Responses

1. Seek Professional Help: Consider reaching out to a therapist experienced in trauma therapy. They can provide guidance, support, and evidence-based techniques to help manage trauma responses.
2. Practice Self-Care: Engage in activities that promote self-care and well-being, such as exercise, meditation, journaling, and spending time in nature. Prioritising self-care can help reduce stress and promote healing.
3. Build a Support Network: Surround yourself with supportive and understanding individuals who can provide emotional support and validation. Joining support groups or online communities can also be beneficial.
4. Learn Coping Strategies: Develop healthy coping mechanisms to manage trauma responses. This may include deep breathing exercises, grounding techniques, relaxation exercises, or engaging in creative outlets like art or music.
5. Educate Yourself: Educate yourself about trauma and its effects. Understanding how trauma impacts the brain and body can help make sense of your own responses and contribute to your healing process.

Trauma responses can persist long after the traumatic event or period has ended, impacting individuals’ lives in various ways. By recognising and understanding these responses more, we can navigate the healing process effectively. With the right support, strategies, and self-compassion, it is possible to manage trauma responses, promote healing, and regain a sense of safety and a sense of self.

Remember, healing takes time.