What Are Trauma Responses?
Trauma responses are automatic reactions our bodies and minds engage in when faced with overwhelming situations.
Trauma responses are automatic reactions our bodies and minds engage in when faced with overwhelming situations.
These responses occur without conscious thought, primarily to ensure survival. Let's delve deeper into each of these responses:
1. Fight Response:
Description: The fight response is triggered when we perceive a threat and choose to confront it head-on. This can manifest as aggression, verbal confrontation, or a strong urge to resist.
Physical Signs: Increased heart rate, heightened senses, tense muscles, and an intense focus on the perceived threat.
2. Flight Response:
Description: The flight response involves the instinct to escape from danger or remove ourselves from threatening situations. It's characterised by a strong urge to run away or find safety.
Physical Signs: Rapid breathing, increased adrenaline, restlessness, and a heightened readiness to flee.
3. Freeze Response:
Description: When the body perceives a threat as overwhelming and escape seems impossible, the freeze response kicks in. It's marked by a state of immobility or feeling "stuck" in the face of danger.
Physical Signs: Muscle tension, slowed heart rate, shallow breathing, and a sense of being paralyzed or unable to move.
4. Submit Response:
Description: The fawn or submit response involves trying to appease or please others in order to avoid harm or conflict. It often includes behaviours aimed at reducing perceived threat by cooperating or complying.
Physical Signs: Smiling or nodding excessively, avoiding eye contact, speaking softly, and displaying submissive body language.
5. Collapse Response:
Description: This extreme response occurs when the body perceives that neither fighting nor fleeing will work, and instead shuts down to conserve energy and appear less threatening to an aggressor.
Physical Signs: Slowed heart rate, low blood pressure, feeling disconnected from surroundings, numbness, and a sense of detachment or dissociation.
6. Attach/Cry for Help Response:
Description: The attach or cry for help response involves seeking connection and support from others when feeling threatened or unsafe. It can manifest as seeking comfort, reassurance, or help from trusted individuals.
Physical Signs: Persistent seeking of contact, expressions of distress or panic, intense emotional reactions, and a strong need for validation or support.
Techniques for Self-Identification and Management
Recognizing and understanding these trauma responses is crucial for developing effective coping strategies. Here are practical techniques you can use at home to help identify and manage trauma responses:
1. Grounding Exercises:
Technique: Engage your senses to bring yourself into the present moment and reduce feelings of disconnection or dissociation.
Example: Focus on touching different textures, listening to soothing music, or describing objects around you in detail.
2. Breathing Techniques:
Technique: Practise deep breathing exercises to calm your nervous system and regulate your emotional responses.
Example: Try diaphragmatic breathing—breathe in slowly through your nose, hold for a few seconds, and exhale slowly through your mouth.
3. Body Awareness:
Technique: Pay attention to physical sensations in your body to identify signs of tension or discomfort associated with trauma responses.
Example: Practise progressive muscle relaxation by tensing and then relaxing different muscle groups, starting from your toes up to your head.
4. Emotional Expression:
Technique: Use creative outlets such as journaling, drawing, or talking to a trusted friend to express and process your emotions.
Example: Write about your feelings without judgement or create art that reflects your emotional experiences and reactions.
5. Self-Compassion Practices:
Technique: Cultivate self-compassion by offering yourself kindness and understanding during difficult moments.
Example: Practice affirmations like, "I am safe and capable of handling this," or "I deserve compassion and support."
Understanding your trauma responses empowers you to navigate challenging situations with greater resilience and self-awareness. By practising these techniques regularly, you can develop a sense of control and promote your emotional well-being. Remember, seeking professional support from a holistic counsellor or therapist can provide personalised strategies for healing and growth tailored to
your specific needs.
For more guidance on managing trauma responses and enhancing your mental health, consider scheduling an online session with me, Clinton Proud. Together, we can explore these techniques further and create a supportive environment for your journey to healing.
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