When someone experiences trauma or endures prolonged stress, a key part of the brain—the amygdala—can become overactive. Think of it as the brain’s internal alarm system. Normally, it helps us detect danger and respond appropriately. But under chronic stress, it starts to misfire, interpreting everyday situations as threats. This can lead to intense emotional reactions—fear, anger, panic—even when there’s no real danger present. The amygdala’s heightened sensitivity means it’s constantly scanning for risk, often overriding the more rational parts of the brain. It’s not a flaw—it’s the brain trying to protect us, even if it’s overdoing it.
The 4 Trauma Responses
Here’s a breakdown of each response and how it might show up in everyday life:
Fight – Reacting with control or confrontation to feel safe. May show up as irritability, defensiveness, or a need to dominate. In the workplace: arguing, micromanaging, or pushing back strongly under pressure.
Flight – Escaping the threat—physically or mentally. Can manifest as avoidance, perfectionism, or anxiety-driven activity. In the workplace: overworking, avoiding tasks or people, or constant busyness.
Freeze – Shutting down or becoming immobilized. Often includes dissociation, indecision, or feeling emotionally numb. In the workplace: zoning out in meetings, procrastinating, or feeling stuck.
Fawn – Appeasing others to avoid conflict or rejection. Looks like people-pleasing, over-accommodation, or self-silencing. In the workplace: saying yes to everything, avoiding disagreement, or neglecting personal boundaries.
What You Can Do ?
- Self-awareness: Notice which response you tend to default to under stress.
- Pause and reflect: Ask yourself, “Is this a real threat, or does it just feel like one?”
- Seek support: Talk to a trusted colleague, mentor, or mental health professional.
- Practice regulation: Breathing exercises, grounding techniques, and movement can help calm the nervous system.
- Set boundaries: Especially if you tend to fawn, learning to say “no” is a powerful step.
- Recognizing and reflecting upon your safety now: Explore the use of the ”Halting trauma protocol”/CBT techniques.
