What Are the 5 Trauma Responses? Understanding Fight, Flight, Freeze, Fawn, and Flop
Trauma affects how we think, feel, and respond — sometimes long after the original experience. These automatic reactions are your body’s way of trying to keep you safe. But when they stay active too long, they can cause emotional exhaustion, anxiety, and relationship struggles.
In this post, we’ll break down the types of trauma and the five common ways the body reacts: fight, flight, freeze, fawn, and flop.
What Is Trauma?
Trauma is any experience that overwhelms your ability to cope. It doesn’t always come from one big event — sometimes it’s the small, repeated experiences that add up over time. Trauma can affect your mental, emotional, and even physical well-being.
Big “T” and Little “t” Trauma
Big “T” trauma includes major events like assault, accidents, natural disasters, or war.
Little “t” trauma refers to ongoing or smaller stressors that still leave a lasting mark, such as emotional neglect, chronic criticism, bullying, or loss.
Both can have a powerful impact on how safe and connected you feel. What’s traumatic for one person might not be for another — it depends on your past experiences, support systems, and resilience.
Common Signs and Effects of Trauma
Trauma can show up in many ways, including:
Trouble regulating emotions
Feeling detached or disconnected
Relationship difficulties
Chronic tension or health problems
Changes in worldview or self-image
Problems with focus or memory
The 5 F’s: How the Body Reacts to Stress
When your brain senses danger, your body automatically reacts to protect you. These instinctive reactions are known as the five trauma responses, or the 5 F’s:
The Fight Response: When Stress Turns Into Anger
The fight response shows up when you try to confront or control the threat. You might notice irritability, defensiveness, or frustration when things feel out of control.
Helpful tools: mindfulness, grounding, and learning to pause before reacting.
The Flight Response: Escaping or Avoiding Stress
The flight response pushes you to escape — mentally or physically. You may overwork, stay busy, or avoid difficult conversations to feel safe.
Helpful tools: slowing down, breathwork, and safe exposure to what you tend to avoid.
The Freeze Response: Feeling Stuck or Numb
Freeze happens when your body shuts down because fight or flight doesn’t feel possible. You might feel paralyzed, detached, or like you can’t think clearly.
Helpful tools: grounding, movement, and gentle steps toward re-engagement.
The Fawn Response: People-Pleasing to Stay Safe
Fawning is the urge to please or appease others to avoid conflict. You might over-apologize, ignore your needs, or lose touch with your identity to keep the peace.
Helpful tools: setting boundaries, practicing self-compassion, and learning to tolerate healthy conflict.
The Flop Response: Shutting Down or Giving Up
The flop response involves total collapse or surrender — feeling helpless, hopeless, or like giving up. It’s the body’s last resort when other responses don’t work.
Helpful tools: rest, body-based therapies, and trauma-informed support to rebuild a sense of safety.
Why Understanding Trauma Responses Matters
These reactions are your body’s survival system doing its best to protect you. The goal isn’t to eliminate them, but to understand when they’re showing up and how to respond with awareness instead of instinct.
Recognizing your trauma patterns can help you build emotional safety, improve relationships, and feel more in control of your reactions.
How to Start Healing and Regaining Control
If you notice these patterns in your life, know that you’re not alone — and they’re not your fault. Working with a trauma-informed therapist can help you retrain your nervous system, build coping tools, and feel safe in your body again.
Healing starts with awareness, compassion, and small steps toward change.
