How Do I React to Trauma?

Take this quiz to learn about your trauma response.

Your initial reaction to traumatic or stressful situations is known as your traumatic response. Everyone has one that they resort to most often—depending on your personality and past experiences, your means of processing painful events may be different from friends’, siblings’, and peers’. It might also be different from what you’ve seen represented on TV and social media.

To discover your trauma/stress response and start on a path of healing, click “Start Quiz” now.

Disclaimer: This quiz is not a diagnostic tool and should not replace the advice of a licensed psychologist or therapist.

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Questions Overview

1. It sometimes feels like if my loved ones aren’t happy, I can’t be happy. So I go out of my way to make sure everyone is cared for.
  1. I relate to this a lot.
  2. I kind of relate to this.
  3. I don’t relate to this.
  4. I’m not sure if I relate to this.
2. When I’m in a stressful situation, I often find myself staring off into space.
  1. I relate to this a lot.
  2. I kind of relate to this.
  3. I don’t relate to this.
  4. I’m not sure if I relate to this.
3. I constantly worry about other people’s feelings and what they may be thinking about me.
  1. I relate to this a lot.
  2. I kind of relate to this.
  3. I don’t relate to this.
  4. I’m not sure if I relate to this.
4. I feel like I have to keep myself busy when I’m stressed. I always have a new project, task, or hobby to distract myself with.
  1. I relate to this a lot.
  2. I kind of relate to this.
  3. I don’t relate to this.
  4. I’m not sure if I relate to this.
5. When I feel offended, I will always speak my mind. Why beat around the bush?
  1. I relate to this a lot.
  2. I kind of relate to this.
  3. I don’t relate to this.
  4. I’m not sure if I relate to this.
6. I have a hard time sharing my emotions. Instead, they usually come out all at once when I’m feeling overwhelmed.
  1. I relate to this a lot.
  2. I kind of relate to this.
  3. I don’t relate to this.
  4. I’m not sure if I relate to this.
7. I tend to blame myself when things go wrong. I apologize to others constantly.
  1. I relate to this a lot.
  2. I kind of relate to this.
  3. I don’t relate to this.
  4. I’m not sure if I relate to this.
8. People sometimes say I’m too sensitive. I just really can’t stand confrontation or conflicts.
  1. I relate to this a lot.
  2. I kind of relate to this.
  3. I don’t relate to this.
  4. I’m not sure if I relate to this.
9. I look on the bright side of every situation, even when things are really bad. I work hard to only have happy memories.
  1. I relate to this a lot.
  2. I kind of relate to this.
  3. I don’t relate to this.
  4. I’m not sure if I relate to this.
10. I avoid situations and things that remind me of bad past experiences. I don’t want to be reminded of them.
  1. I relate to this a lot.
  2. I kind of relate to this.
  3. I don’t relate to this.
  4. I’m not sure if I relate to this.
11. I have a hard time remembering the past. My memories can be pretty foggy.
  1. I relate to this a lot.
  2. I kind of relate to this.
  3. I don’t relate to this.
  4. I’m not sure if I relate to this.
12. I like to be in charge of every project and situation. I can only count on myself.
  1. I relate to this a lot.
  2. I kind of relate to this.
  3. I don’t relate to this.
  4. I’m not sure if I relate to this.

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In stressful or traumatic events, you\u2019re likely the first to jump into action. While this can help protect you, it can also sometimes elevate conflicts. For instance, say you find yourself face-to-face with a bear on a camping trip. Fighting would be the wrong reaction here, because it'd be likely to provoke the bear more.

Our advice? Work on thinking before you act\u2014what could be the consequences of the action you're planning on taking? Is the end result really what you want? Your strength is a superpower, but still, you don\u2019t always have to be on high alert. It\u2019s okay to relax and let things go with the flow (even if they\u2019re not exactly how you\u2019d like them to be) sometimes.

Strengths:<\/b> You\u2019re able to set strong boundaries and speak your mind with ease, especially in tense situations.
Weaknesses: <\/b>You can be a bit controlling, and your assertiveness may come across as harsh.

Disclaimer: Coping from a fight stress response can look different for everyone as everyone\u2019s traumatic and stressful experiences are different. Talk with a therapist or counselor to determine the best coping skills for you.<\/i>","edit_links":[{"url":"https:\/\/www.wikihow.com\/Establish-Boundaries"},{"url":"https:\/\/www.wikihow.com\/Heal-from-Trauma"}],"link_data":[{"title":"How to Establish Boundaries","id":555639,"url":"https:\/\/www.wikihow.com\/Establish-Boundaries","image":"\/images\/thumb\/5\/5e\/Establish-Boundaries-Step-27.jpg\/-crop-200-200-200px-Establish-Boundaries-Step-27.jpg","alt":"How to Establish Boundaries"},{"title":"How to Heal from Trauma","id":8805068,"url":"https:\/\/www.wikihow.com\/Heal-from-Trauma","image":"\/images\/thumb\/0\/00\/Learn-a-Language-Step-5-Version-2.jpg\/-crop-200-200-200px-Learn-a-Language-Step-5-Version-2.jpg","alt":"How to Heal from Trauma"}],"minimum":0,"image":"","image_url":""},{"number":2,"text":"You might have a flight response.","meaning":"When faced with trauma, your first instinct is probably to run. You\u2019re not a big fan of conflict and would rather forget about the problem than face it head on. In your mind, the farther you are from the situation, the safer you\u2019ll be. For you, when you're facing stress or trauma, you naturally avoid the issue. In a way, this is a big strength\u2014having the ability to walk away from difficult or emotionally tense situations can be extremely healthy and beneficial to you. But on the flip side, it can also lead to unhealthy behaviors.

If you need to step away from a situation to collect your thoughts, that\u2019s a healthy response. However, if you avoid stressful situations or memories forever, that can lead to pent-up emotions and unresolved conflicts. Return to the situation (if it\u2019s safe to do so) once you\u2019ve had time to cool off.

Strengths:<\/b> You can leave toxic relationships and situations more easily and efficiently than other people and you have an eye for spotting danger.
Weaknesses:<\/b> You tend to distract yourself rather than face your problems, which can make it difficult to move through your problems

Disclaimer: Coping from a flight trauma response can look different for everyone as everyone\u2019s traumatic experiences are different. Talk with a therapist or counselor to determine the best coping skills for you.<\/i>","edit_links":[{"url":"https:\/\/www.wikihow.com\/Resolve-Conflict"},{"url":"https:\/\/www.wikihow.com\/Heal-from-Trauma"}],"link_data":[{"title":"How to Resolve Conflict","id":2786238,"url":"https:\/\/www.wikihow.com\/Resolve-Conflict","image":"\/images\/thumb\/a\/a7\/Resolve-Conflict-Step-22.jpg\/-crop-200-200-200px-Resolve-Conflict-Step-22.jpg","alt":"How to Resolve Conflict"},{"title":"How to Heal from Trauma","id":8805068,"url":"https:\/\/www.wikihow.com\/Heal-from-Trauma","image":"\/images\/thumb\/0\/00\/Learn-a-Language-Step-5-Version-2.jpg\/-crop-200-200-200px-Learn-a-Language-Step-5-Version-2.jpg","alt":"How to Heal from Trauma"}],"minimum":0,"image":"","image_url":""},{"number":3,"text":"You might have a freeze response.","meaning":"When faced with trauma, your first instinct might be to disengage\u2014you freeze in place. Think of it like a light switch. The switch is turned on until you\u2019re in a stressful or overwhelming situation; then, the switch turns off.

You\u2019d rather do anything else than face conflicts head on, even if it means totally shutting down. You're likely to dissociate in difficult situations, and while this can be a healthy coping strategy, it can be harmful if it goes unchecked.

Dissociating is when you disconnect from your thoughts and feelings, imagining you\u2019re somewhere else instead of in the present moment. This can help you in the moment of a traumatic event, but it may hinder your memories and emotional wellbeing overtime. Rather than imagining you\u2019re somewhere else, try grounding yourself in the present moment to calm your nerves and remain present. This can look like naming 5 things in the room with you or feeling the ground you.

Strengths:<\/b> You\u2019re probably incredibly mindful and imaginative.
Weaknesses:<\/b> You tend to isolate yourself and may struggle with memory loss or brain fog surrounding difficult events.

Disclaimer: Coping from a freeze trauma response can look different for everyone as everyone\u2019s traumatic experiences are different. Talk with a therapist or counselor to determine the best coping skills for you.<\/i>","edit_links":[{"url":"https:\/\/www.wikihow.com\/Stop-Dissociation"},{"url":"https:\/\/www.wikihow.com\/Ground-Yourself"}],"link_data":[{"title":"How to Stop Dissociation","id":10152805,"url":"https:\/\/www.wikihow.com\/Stop-Dissociation","image":"\/images\/thumb\/f\/f7\/Assess-Forearm-Tendinitis-Step-11.jpg\/-crop-200-200-200px-Assess-Forearm-Tendinitis-Step-11.jpg","alt":"How to Stop Dissociation"},{"title":"How to Ground Yourself Electrically & Avoid Static Shock","id":7234317,"url":"https:\/\/www.wikihow.com\/Ground-Yourself","image":"\/images\/thumb\/9\/95\/Avoid-%28Static%29-Electric-Shock-Step-8.jpg\/-crop-200-200-200px-Avoid-%28Static%29-Electric-Shock-Step-8.jpg","alt":"How to Ground Yourself Electrically & Avoid Static Shock"}],"minimum":0,"image":"","image_url":""},{"number":4,"text":"You might have a fawn response.","meaning":"When faced with a traumatic event, your first instinct is likely to make sure everyone else is okay. You\u2019re an extremely empathetic person\u2014you can feel and understand other people\u2019s emotions. Some may say you\u2019re sensitive, but it\u2019s only because you have the gift of compassion.

Your compassionate heart can make traumatic or stressful events even more difficult. To cope, you likely distract yourself by helping others, often disregarding your own emotional needs.

Our advice? Don\u2019t be afraid to stand up for yourself\u2014your opinions and thoughts matter! It\u2019s okay if everyone doesn\u2019t agree with you or you\u2019re worried you might offend someone. Remember, you deserve to be happy too. You can\u2019t please everyone, and your story and emotions don\u2019t have to remain hidden. Work on establishing healthy boundaries and showing yourself the same love you show others.

Strengths:<\/b> You have a kind and empathetic heart that helps you connect and protect others.
Weaknesses:<\/b> You often put your own needs aside and can be self-doubtful.

Disclaimer: Coping from a fawn trauma response can look different for everyone as everyone\u2019s traumatic experiences are different. Talk with a therapist or counselor to determine the best coping skills for you.<\/i>","edit_links":[{"url":"https:\/\/www.wikihow.com\/Set-Boundaries-with-People"},{"url":"https:\/\/www.wikihow.com\/Love-Yourself"}],"link_data":[{"title":"How to Set Boundaries with People","id":4772847,"url":"https:\/\/www.wikihow.com\/Set-Boundaries-with-People","image":"\/images\/thumb\/6\/60\/Set-Boundaries-with-People-Step-13-Version-2.jpg\/-crop-200-200-200px-Set-Boundaries-with-People-Step-13-Version-2.jpg","alt":"How to Set Boundaries with People"},{"title":"Loving Yourself: Simple and Easy Ways to Practice Self-Love Every Day","id":65169,"url":"https:\/\/www.wikihow.com\/Love-Yourself","image":"\/images\/thumb\/e\/e1\/Love-Yourself-Step-25-Version-3.jpg\/-crop-200-200-200px-Love-Yourself-Step-25-Version-3.jpg","alt":"Loving Yourself: Simple and Easy Ways to Practice Self-Love Every Day"}],"minimum":0,"image":"","image_url":""},{"number":5,"text":"Your results were inconclusive.","meaning":"We know: it can be hard to answer these thought-provoking, personal questions. It is totally okay to pick the \u201cI\u2019m not sure\u201d option once in a while when you\u2019re stuck. Unfortunately, it looks like you picked \u201cI\u2019m not sure\u201d too often, so we can\u2019t give you a concrete result just yet. Feel free to give this quiz another go whenever you\u2019re ready.","edit_links":[{"url":"https:\/\/www.wikihow.com\/Overcome-Trauma"},{"url":"https:\/\/www.wikihow.com\/Heal-from-Trauma"}],"link_data":[{"title":"How to Overcome Trauma","id":9555059,"url":"https:\/\/www.wikihow.com\/Overcome-Trauma","image":"\/images\/thumb\/d\/db\/Overcome-Trauma-Step-16-Version-2.jpg\/-crop-200-200-200px-Overcome-Trauma-Step-16-Version-2.jpg","alt":"How to Overcome Trauma"},{"title":"How to Heal from Trauma","id":8805068,"url":"https:\/\/www.wikihow.com\/Heal-from-Trauma","image":"\/images\/thumb\/0\/00\/Learn-a-Language-Step-5-Version-2.jpg\/-crop-200-200-200px-Learn-a-Language-Step-5-Version-2.jpg","alt":"How to Heal from Trauma"}],"minimum":0,"image":"","image_url":""}]" class="quiz_results_data"/>\"Why<\/picture>","alt":"Why Can't I Sleep Quiz"},{"title":"Why Am I So Bloated Quiz","id":14196055,"url":"https:\/\/www.wikihow.com\/Why-Am-I-So-Bloated","image":"\"Why<\/picture>","alt":"Why Am I So Bloated Quiz"},{"title":"Are My Hormones Imbalanced Quiz","id":14197381,"url":"https:\/\/www.wikihow.com\/Hormone-Type-Quiz","image":"\"Hormone<\/picture>","alt":"Are My Hormones Imbalanced Quiz"}],"number":1},{"text":"Mental health, 100%.","result":"Mental health? We've got just what you need:","next_quizzes":[{"title":"Social Anxiety Test","id":13350370,"url":"https:\/\/www.wikihow.com\/Social-Anxiety-Test","image":"\"Social<\/picture>","alt":"Social Anxiety Test"},{"title":"Do I Have Anxiety Quiz","id":14309964,"url":"https:\/\/www.wikihow.com\/Anxiety-Test","image":"\"Anxiety<\/picture>","alt":"Do I Have Anxiety Quiz"},{"title":"Depression Test","id":13624617,"url":"https:\/\/www.wikihow.com\/Depression-Test","image":"\"Depression<\/picture>","alt":"Depression Test"}],"number":2}]}" class="quiz_questionnaire_data"/>

What Is a Trauma Response?

A trauma response is how you react to difficult, stressful, or traumatic experiences. When something distressing happens, it’s completely normal to have a response, but this response isn’t always a conscious decision. How you respond to trauma all depends on the situation and your personality and experiences. There are 4 main types of trauma responses (known as the 4 Fs) that can influence how you react physically and mentally to frightening situations:

  • Fight response: An instinctual reaction to fight or face a traumatic situation head on.
  • Flight response: An immediate reaction to run or get as far away from trauma as possible.
  • Freeze response: Dissociating during (or after) a traumatic or overwhelming event.
  • Fawn response: People-pleasing during (or after) a traumatic event in an attempt to keep future traumatic events from happening again.

Some psychologists argue that there are 6 trauma responses, the above 4 as well as a fine and faint response. The scientific proof and clinical studies of these additional responses aren’t as well, but current findings tell us that:

  • The fine response is a form of self-denial and occurs when someone doesn’t want to believe that they’ve been through something traumatic.
  • The faint response is a physical reaction to trauma that occurs when someone faints or passes out due to a stressful situation.

Understanding your trauma response can help you cope with trauma. By learning why and how you react, you’ll be able to find a healthy way to confront and handle your emotions. Talk to a therapist or counselor for extra guidance. They can help you identify your traumatic response and give you personalized coping mechanisms and strategies.


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