They say we all have baggage.

But no one told me it would come with a soundtrack of panic, racing thoughts, and the urge to either run or scream.

Trauma has a way of showing up unannounced—kind of like that one ex who texts at 3 a.m. You’re not ready for it, but here it is, demanding attention.

Unlike that ex, you can’t just block trauma.

It sets up camp in your nervous system.

And how does it express itself? Through one of the four trauma responses: fight, flight, freeze, or fawn.

Before you start imagining this as some action movie scenario, let me break it down. Your trauma response is the way your body deals with perceived danger, even when that danger is long gone.

These reactions are hardwired into us. They kick in whether you like it or not.

So, how do you know which one is your go-to trauma response?

Let’s dive in and meet these emotional superpowers (or saboteurs, depending on the day).

Fight: When Your Inner Gladiator Shows Up

Fight mode is exactly what it sounds like—you’re ready to throw down.

Your fists clench, your jaw tightens, and suddenly, you’re one sarcastic comment away from turning into The Hulk.

In fight mode, your body prepares to confront the threat head-on. You’re not backing down, you’re not fleeing, and you sure as hell aren’t freezing.

It’s full combat mode.

But this isn’t just about physical fights. Fight can show up as defensiveness in arguments, irritability at work, or snapping at people for no reason other than your nervous system is in overdrive.

Hello, stress headaches and tension in your neck!

If you’re in a meeting and feel your pulse race after someone criticizes your idea, you’re not just upset—you’re in fight mode.

It’s your body’s way of preparing to defend your honor, even if the only danger is Karen from accounting.

Flight: The Exit Strategy Expert

Ever wanted to bolt out of a room mid-conversation?

Congrats, you’re familiar with flight mode.

In flight mode, your body is telling you the best way to survive this situation is to get the hell out of dodge.

It’s all about escape.

Maybe your leg starts twitching, or you suddenly remember an urgent “errand” (read: Starbucks run) you need to take care of right now.

Flight can manifest as restlessness, anxiety, or even perfectionism.

The underlying message is always the same: “Get out before things go south.”

You might feel like you’re running from something, even when you’re just sitting at your desk. Flight mode loves to stir up a storm of energy inside you, making you feel like you have to be doing something, anything.

And if there’s nothing to do?

Well, good luck sitting still.

Freeze: The Deer in Headlights

Freeze is what happens when your body doesn’t think fight or flight will work. So, it chooses nothing.

Yep, nothing at all.

In freeze mode, your body shuts down. Your breath becomes shallow, your muscles tense, and your brain hits the pause button. You’re stuck in place.

This response is like playing dead in nature—if you can’t escape the threat, maybe you can convince it you’re not worth the trouble.

But in real life, freeze looks like blanking out during a presentation or going completely silent in an argument. You want to move, to speak, but your body isn’t cooperating.

It’s frustrating, but it’s your nervous system’s way of protecting you when the situation feels too overwhelming.

Freeze can make you feel detached from your own body.

Like you’re watching the world go by, but you can’t engage with it.

Fawn: The People-Pleaser’s Default

Now, fawn is the trauma response that doesn’t get nearly enough attention.

This one’s for the people-pleasers in the crowd. Fawn mode is all about appeasing the threat, blending in, and becoming as non-threatening as possible.

If you’ve ever said “yes” when you really wanted to scream “no,” you’ve likely experienced fawn mode.

Your body senses danger and decides the best way to survive is to make yourself small, agreeable, and easy to overlook.

It’s not just about being nice. Fawning is about survival through submission.

This can look like over-apologizing, avoiding conflict, or hyper-focusing on other people’s needs. You might find yourself agreeing to things you don’t want to do just to avoid making waves.

In fawn mode, you’re not just trying to be helpful—you’re trying to stay safe by making sure no one sees you as a threat.

The danger in fawning is that you lose yourself in the process. Your needs, your boundaries, and your voice all take a back seat. And while it may keep the peace in the short term, it chips away at your sense of self over time.

How Do You Identify Your Trauma Response?

By now, you’re probably wondering: “Which one am I?”

Well, the truth is, you might have a mix of responses depending on the situation.

Here’s a little self-reflection exercise.

Next time you feel stressed, pause.

Notice what’s happening in your body.

Is your heart racing? That could be fight or flight.

Are you frozen in place, unable to make a decision? Hello, freeze.

Are you bending over backward to keep everyone else happy? Fawn mode, my friend.

It’s about paying attention to those first few moments of stress.

How does your body react?

Why Your Trauma Response Matters

Understanding your trauma response isn’t just about labeling yourself. It’s about becoming aware of how your body tries to keep you safe, even when there’s no actual danger.

When you know which response you lean towards, you can start to work with it instead of against it.

For instance, if you’re prone to fight mode, you might need to develop tools to calm yourself down before reacting.

If flight is your go-to, learning how to stay present and not run from discomfort is key.

Freeze?

You’ll want to practice grounding techniques to help you reconnect with your body.

And if fawning is your pattern, setting boundaries and learning to prioritize your own needs is a game-changer.

Breaking Free From Automatic Responses

The beautiful thing is, once you know your default trauma response, you can start to shift it.

The first step is awareness. The next is building new coping strategies.

For fight mode, breathwork is incredibly helpful. When you feel the heat rising, slow down your breath, relax your muscles, and remind yourself that you’re safe.

Flight mode can be soothed with mindfulness. Practice staying present, even when you want to run.

Freeze mode responds well to small movements. Wiggle your fingers, tap your feet—anything to break the physical paralysis.

And for fawn mode? It’s all about practicing saying “no.” Start small, but don’t underestimate the power of claiming your space.

You’re Wired for Healing

Here’s the good news: your body isn’t stuck in these patterns forever.

Your nervous system is adaptable. It’s ready to rewire and heal as soon as you start listening to it.

Whether you’re a fighter, a runner, a freezer, or a people-pleaser, your body has the capacity to heal from trauma.

You just need to start paying attention to what it’s trying to tell you.

And remember, healing is a journey. It won’t happen overnight, but with awareness and compassion, you can learn to navigate your trauma responses with grace.

So, next time you feel that familiar rush of fight, flight, freeze, or fawn… take a deep breath.

You’ve got this.

The Somatic Body

Understanding How Your Body Stores Trauma

Whether you’re struggling with trauma from the past, feeling emotionally disconnected, or looking to better understand your body’s responses, The Somatic Body offers the tools and insights you need to begin your healing journey.

Unlock the healing power within your body—one breath, one step, and one moment at a time.

Read for free if you are a Kindle Unlimited member or get it on Amazon Kindle Store below:

Amazon US

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