Do you sometimes find yourself having a reaction to a situation that seems out of proportion with the actual event? Do you sometimes find yourself overwhelmed with shame or self-loathing at times as well? Do you sometimes get a sense of dread that seems to come out of nowhere before having a certain experience? If you answered yes to one or more of these questions, then you may be struggling with trauma responses and I encourage you to continue reading!

So Many People Are Affected By Trauma in Every Day Life

There is currently more awareness of trauma than there has been at any time in our history of civilization. There’s also more people that are traumatized for one reason or another than perhaps at any other time in our world history as well! The overlap of these two has made it all important to be aware of when you may be having a reaction or response to trauma in your own life

Why It’s Important to Recognize Trauma Responses

First of all, if you have trauma and it’s not being treated, then being aware of when you could be reacting or responding to trauma is important to know whether you need help or not. Some trauma responses are more subtle than others, so being aware of the ones that are more obvious can also be a way to gain insight into other less noticeable ways that you could be responding to trauma as well.

Some of the Most Common Trauma Responses

You’ve probably heard of the fight or flight response to danger or something akin to it. In addition to these two, there’s also freeze and fawn responses, which are by themselves specific trauma reactions. When someone freezes they become somehow incapacitated or feel less than in response to others and tend to take a one-down position with regard to anyone or anything that’s posing them danger. The freeze response is one of the other responses that may be adaptive in the immediate dangerous situation, but it could come up in later situations that somehow remind one of the one they were traumatized in and not be so adaptive.

Other More Noticeable Trauma Responses

The trauma responses or reactions that tend to get more people‘s attention can include rageful behavior, as well as a sense of dread that suddenly comes over someone when they’re in a situation that’s not overtly threatening, but does unconsciously remind one of something that’s more obviously dangerous or threatening. Some people are overcome by flashbacks from previous situations, but they may not even be ones that you’re consciously aware of. People can also have spells of not remembering events or situations, as well as being triggered to relapse into an addictive use of a substance or other behavior that’s become self-destructive. Sometimes people are emotionally numb to situations, which can be a sign of shock. And shock is also a very common response to trauma. There’s also the response of avoiding situations that can remind one of a situation that’s been traumatizing in the past. There are other trauma reactions, but these are some of the ones that can be most significant for people.

How to Cope with Your Own Trauma Response

There are many ways to positively cope with trauma responses, but one of the most important and basic has to do with controlling your breathing. I routinely teach my clients to do deep breathing exercises. This involves breathing in deeply through your nose to the count of four, holding for a count or two, and then exhaling through your mouth with a pressured breath for between four and eight counts. There are many other ways of positively coping with trauma responses that are effective, depending on your situation, but many of these require the help of a therapist to learn. One that can be helpful that you can learn about online is called tapping or EFT. You can look up videos on how to do this that can be helpful for you depending on your situation.

What to Do If You Continue to Struggle with Your Trauma Responses

As I mentioned above, having the help of a gifted therapist can make all the difference in whether you are able to cope with or even eliminate your trauma responses. I’ve been helping my clients in dealing with their trauma responses for my entire social work career, and I would be happy to talk to you if you live in Maryland or Texas, and are thinking about getting help from me. I do several types of trauma therapy, including EMDR, and would be happy to talk to you about whether I can help you in your situation or not. Just call the number at the top of the page, or fill out the inquiry form below, and I will get back to you as soon as I can to schedule a 20 minute phone consult. So instead of making a resolution to somehow get better, I encourage you to take an actual concrete step for your own self betterment of getting the help you need to overcome your responses to trauma!

Visit our page on trauma therapy to find out how Scott can help you with your trauma responses.

About the author:  Scott Kampschaefer, LCSW is a private practice therapist in Frederick, Maryland.  He has an extensive background in working with depression, anxiety, and bipolar disorder at a clinic for older adults with these disorders in Austin, Texas.  He now works with adults and adolescents 14 and up in private practice. His most recent book is titled The 5 Pillars of Addiction Recovery and is available for purchase on Amazon and in paperback on this website.