From Fight to Fawn: Understanding the 4 Trauma Responses and Finding Your Power

When we feel threatened—whether emotionally, physically, or spiritually—our nervous system kicks into high gear. But it doesn’t always look like running away or lashing out. As a somatic therapist, I’ve seen how trauma responses go far deeper than we realize. The four responses—fight, flight, freeze, and fawn—are not flaws. They are the body’s brilliant, instinctive ways of keeping us safe. The key is learning to recognize them… and to reclaim our power.

1. Fight: The Protector Within
The fight response isn’t always about physical aggression. It’s the part of you that gets defensive in an argument, that tries to take control when things feel chaotic. For many of us, this is a younger part that learned to push back to survive. There’s strength here—but when unexamined, it can create tension and conflict.

Healing the Fight Response: Practice grounding techniques like breathwork or movement. Let your body know it’s safe now. Then, listen to what your protector is trying to say.

2. Flight: The Runner
Maybe you avoid difficult conversations, quit jobs abruptly, or scroll endlessly just to escape the present moment. Flight is the urge to get away. It served you once—but you don’t have to keep running.

Reclaim Your Ground: Try this: feel your feet on the floor. Notice your breath. Remind yourself you don’t need to flee—you can face things one breath at a time.

3. Freeze: The Hidden Response
Often overlooked, the freeze response is that “deer in headlights” moment. You shut down. You feel numb, disconnected. It’s not because you’re lazy or broken—it’s your nervous system trying to protect you when fight or flight aren’t options.

Soften the Freeze: Somatic touch, warmth, or gentle rocking can help the body unthaw. Be patient. Stillness isn’t a flaw—it’s a sacred pause.

4. Fawn: The Pleaser
This response hits close to home for so many of us—especially those who grew up navigating unpredictable relationships. Fawning means over-accommodating, people-pleasing, or silencing your own needs to maintain peace.

Speak Your Truth: Begin by noticing when you say “yes” while your body says “no.” Then practice micro-moments of authenticity. Express a preference. Share a feeling. You deserve to take up space.

Integration Is the Goal
None of these responses are wrong. They were intelligent adaptations to the environments you once lived in. But healing means no longer living from reflex—it means choice. Through awareness, somatic tools, and compassionate support, you can gently shift these patterns and begin living from presence instead of fear.

As The Heart Centered Being, I guide clients through somatic healing to explore these patterns, release them, and return home to the truth of who they are.

Call to Action:
If you’ve noticed yourself stuck in any of these patterns, you’re not alone. Book a session or learn more at www.TheHeartCenteredBeing.com—and take the next step in reclaiming your authentic self.