Understanding the Fight or Flight Response and the Role of Somatic Therapies in Trauma Recovery
- Greenstone Counseling
- 2 days ago
- 3 min read
The body’s reaction to danger is immediate and powerful. When faced with a threat, the brain triggers the fight, flight, or freeze response to protect us. But what happens when this response is activated too often or remains stuck after trauma? The answer lies in how trauma gets stored in the body and why therapies that focus on the body, like EMDR and IFS, can help release it.
What Happens During the Fight, Flight, or Freeze Response
When the brain senses danger, it signals the release of stress hormones like adrenaline and cortisol. These chemicals prepare the body to either fight the threat, run away, or freeze in place to avoid detection. This response is automatic and lifesaving in true emergencies.
Fight: The body gears up to confront the danger with increased strength and focus.
Flight: The body prepares to escape quickly, increasing heart rate and breathing.
Freeze: The body becomes still, sometimes shutting down movement to avoid harm.
This reaction happens in the autonomic nervous system, specifically the sympathetic branch. It’s fast and unconscious, designed to protect us.
How Trauma Gets Stored in the Body
Trauma occurs when the fight, flight, or freeze response is triggered but the threat does not fully resolve. For example, during abuse, accidents, or prolonged stress, the body may stay in a heightened state of alert. The nervous system remains activated, and the body holds onto the stress.
This stored trauma can show up as:
Chronic muscle tension or pain
Difficulty regulating emotions
Feeling disconnected from the body
Flashbacks or intrusive memories
The body remembers trauma even when the mind tries to forget. This is why traditional talk therapy alone may not fully address trauma’s effects.
Why Somatic Therapies Matter in Trauma Recovery
Somatic therapies focus on the connection between the mind and body. They help people become aware of physical sensations and release stored tension. Two well-known trauma-informed therapies that use somatic principles are EMDR (Eye Movement Desensitization and Reprocessing) and IFS (Internal Family Systems).
EMDR
EMDR uses guided eye movements or other bilateral stimulation to help the brain process traumatic memories. This process can reduce the emotional charge of trauma and help the body relax. EMDR often brings up physical sensations, which therapists help clients notice and work through.
IFS
IFS views the mind as made up of different parts, some of which hold trauma or protect the person from pain. This therapy encourages dialogue between these parts and the core Self, promoting healing. IFS also pays attention to bodily sensations as clues to trauma and emotional states.
Practical Examples of Somatic Healing
A person with trauma from a car accident might notice tightness in their chest when recalling the event. Through EMDR, they can process the memory while tracking eye movements, which helps reduce the chest tightness.
Someone with childhood trauma might feel frozen or numb during stressful situations. IFS can help them identify the parts of themselves that are stuck and gently guide those parts toward safety and expression.
Supporting Recovery Beyond Therapy
Healing trauma is a process that often requires more than therapy sessions. Practices like mindful breathing, gentle movement (yoga or walking), and grounding exercises can help regulate the nervous system daily. These activities support the body’s natural ability to release stored stress.
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