Trauma doesn’t always look like panic or visible distress. Often, it hides in plain sight—in how we respond under pressure, avoid confrontation, or desperately seek to please others. The body’s trauma responses are powerful survival mechanisms, hardwired into our nervous system to keep us safe. These instinctive reactions are often summed up as fight, flight, freeze, and fawn.
Understanding these patterns is not only empowering—it’s essential for healing. Whether you’re seeking support or exploring options like trauma focussed therapy, recognising these responses in yourself or others is a meaningful step toward recovery.
The Four Fs of Trauma Response
Each trauma response is your brain’s way of trying to protect you when it senses a threat—whether real or perceived. Let’s break down each one:
Fight: Confrontation as Defence
The fight response emerges when your body believes the best way to survive is by standing your ground. This may manifest as anger, aggression, or a strong need to assert control. While this can look like defiance or hostility from the outside, it’s often a person’s way of reclaiming power in situations where they’ve previously felt helpless. Common signs of a fight response include:
- Quick temper or irritability
- Clenched fists or jaw
- Impulsive reactions to perceived threats
- An urge to control your surroundings or other people
Flight: Escape to Safety
The flight response is all about avoiding danger by getting away. People with this trauma response often appear anxious, hyperactive, or overachieving—constantly doing, moving, or escaping into work or distractions. Flight behaviours may include:
- Restlessness and difficulty sitting still
- Perfectionism or workaholism
- Avoiding conflict or emotionally charged situations
- Panic or anxiety when feeling ‘trapped’
Freeze: Shut Down to Survive
When neither fighting nor fleeing feels possible, the body may choose to freeze. This is a form of dissociation—mentally or emotionally shutting down in the face of trauma. It’s common among those who experienced prolonged or inescapable stress, such as childhood abuse or neglect. Freeze responses can look like:
- Feeling ‘numb’ or disconnected
- Difficulty making decisions
- Zoning out or losing track of time
- Avoiding both action and emotion
Fawn: Appease to Stay Safe
The fawn response, although less commonly discussed, is just as significant. It involves appeasing others to avoid conflict or harm. People who fawn often prioritise others’ needs at the expense of their own, struggling with boundaries and saying “no.” Fawning behaviours may include:
- People-pleasing or over-apologising
- Difficulty expressing anger or disagreement
- Co-dependency or loss of identity in relationships
- Chronic self-sacrifice or burnout
Healing begins with awareness
Recognising your trauma response can be deeply validating. It shifts the focus from “What’s wrong with me?” to “What happened to me?”. These behaviours are not character flaws—they’re survival strategies formed in response to overwhelming situations. That’s where support like trauma focussed therapy plays a critical role. More than just symptom management, this approach helps people build self-awareness, process their experiences safely, and improve their quality of life.
The fight, flight, freeze, and fawn responses are all part of our natural defence system. They’re not permanent states, and with time, support, and compassion, they can be transformed. Healing from trauma isn’t about ‘fixing’ yourself—it’s about understanding your body’s wisdom and learning to respond, rather than react. If you recognise yourself in any of these responses, know that you’re not alone—and that help is available.
