Recognizing and Managing Trauma Responses
How Trauma Affects the Body and How to Begin Healing
What Are Trauma Responses and Why Do They Happen?
Trauma isn’t just something that happened in the past—it can live in the body and mind, shaping how we react to stress, relationships, and everyday situations. Sometimes, our reactions seem “too much” for the moment, but in reality, they are survival responses learned from past experiences.
If you've ever found yourself shutting down, overreacting, or feeling overwhelmed without knowing why—your body may be responding to unresolved trauma.
Recognizing these responses is the first step toward healing.
In this post, you’ll learn:
✅ What trauma responses look like
✅ How trauma affects your mind and body
✅ Simple strategies to manage trauma responses and feel more in control
What Are Trauma Responses?
When your nervous system detects a perceived threat—whether physical or emotional—it reacts in one of four survival modes:
Fight (anger, irritability, control)
Flight (anxiety, perfectionism, overworking)
Freeze (numbness, dissociation, shutting down)
Fawn (people-pleasing, difficulty setting boundaries)
Recognizing Trauma Responses
1. Fight Response 🚨
👉 Snapping at people, feeling easily irritated, needing control.
Feeling easily frustrated or angry
Reacting aggressively to small inconveniences
Feeling the need to be in control
Defending yourself even when not necessary
👉 Example: You snap at your partner or friend because they interrupted you, even though they meant no harm.
2. Flight Response 🏃♂️
👉 Constant busyness, avoiding emotions, feeling restless.
Feeling anxious or on edge
Overworking or keeping busy to avoid emotions
Constantly planning an “escape” from situations
Feeling like you need to do more to be safe
👉 Example: You keep yourself busy with work or social media so you don’t have to sit with uncomfortable emotions.
3. Freeze Response ❄️
👉 Feeling stuck, unable to express emotions, zoning out.
Feeling paralyzed when faced with a decision
Struggling to express yourself
Feeling emotionally numb or detached
Losing track of time or feeling “disconnected” from reality
👉 Example: You’re in an argument and suddenly go blank, unable to respond—even though you have so much to say.
4. Fawn Response 🙏
👉 Saying “yes” to everything, struggling with boundaries, putting others first.
Saying “yes” even when you want to say “no”
Prioritizing others’ needs over your own
Avoiding conflict at all costs
Feeling guilty when you set boundaries
👉 Example: You agree to help a friend move, even though you’re exhausted and need rest, because you don’t want to disappoint them.
How Trauma Affects the Body
Trauma isn’t just emotional—it’s stored in the body. Here’s how unprocessed trauma can show up physically:
💔 Racing heart, shallow breathing → Body in fight-or-flight mode.
😨 Digestive issues → Stress affecting the gut.
😴 Fatigue or insomnia → Chronic stress disrupting sleep patterns.
🧍♀️ Muscle tension, headaches, chronic pain → Body holding onto unresolved trauma.
5 Ways to Manage Trauma Responses
Ground Yourself in the Present Moment
One effective way to regulate trauma responses is by using one of the following grounding skills:
Four Elements Grounding Skill:
🌍 Earth → Press feet into the ground, hold a weighted object.
💨 Air → Take deep, slow breaths, feel the wind.
💧 Water → Drink cool water, splash face with water.
🔥 Fire → Rub hands together quickly to create friction and warmth, place hands on face to experience the fire you can create.
5,4,3,2,1 Grounding Skill:
5 Things You Can See: List and identify 5 things around you that you can see. While doing this being as specific and detailed works best. Repeat similar steps for the following senses.
4 Things You Can Touch
3 Things You Can Hear
2 Things You Can Smell
1 Thing You Can Taste
📌 Why It Works: Engaging your senses helps bring you back to the present moment, signaling safety to your nervous system.
2. Regulate Your Breathing
Your breath is a powerful tool for calming your nervous system—but the exhale needs to be longer than the inhale. This signals safety to the brain.
Belly Breathing (Diaphragmatic Breathing):
Place one hand on your stomach and the other on your chest.
Inhale through your nose for 4 seconds, feeling your stomach expand.
Exhale slowly through your mouth for 6 seconds.
Repeat until your heart rate slows down.
📌 Why It Works: A longer exhale engages the parasympathetic nervous system, which helps turn off the fight-or-flight response.
3. Move Your Body to Release Stored Trauma
Trauma often gets stuck in the body. Slow, rhythmic movement helps release it.
Go for a short walk or stretch gently.
Bilateral Stimulation Tapping: Slowly tap your shoulders, arms, or knees, alternating sides at a slow and steady rhythm (similar to EMDR therapy).
Shake out tension in your arms and legs to discharge stress.
📌 Why It Works: Movement releases stored energy from trauma, preventing emotional overwhelm.
4. Create Small, Safe Boundaries
Practice saying, “I need to think about it,” before agreeing to something.
Start small, like declining an extra work task when overwhelmed.
Write down your needs before a conversation so you feel more prepared.
📌 Why It Works: Setting boundaries retrains your brain to feel safe expressing needs without guilt.
5. Reframe Your Trauma Responses as Survival Strategies
Instead of judging yourself for your reactions, remind yourself:
✅ “My brain and body are trying to keep me safe.”
✅ “I’m learning new ways to respond, and that’s okay.”
✅ “Each small step I take toward healing is a win.”
📌 Why It Works: Self-compassion shifts your mindset from “What’s wrong with me?” to “I’m doing my best to heal.”
Healing Trauma Takes Time – And You Don’t Have to Do It Alone
Recognizing trauma responses is the first step toward healing. The next step? Learning how to regulate them in a way that feels safe and empowering.
🚀 Every small step is progress. Every time you pause, breathe, or set a boundary, you are re-teaching your nervous system that you are safe.
If you're ready to explore trauma healing in a supportive space, therapy can help.
🌙 Kiara Brown, LPC
Lunar Counseling
📞 724-230-6432
📧 lunarcounseling@gmail.com
🌐 www.lunar-counseling.com
👉 Schedule your first session here.
