How Trauma Affects the Brain and Nervous System
When we experience trauma, it's not just our emotions that are impacted. Our brains and bodies are rewired by survival responses that once protected us. Understanding how trauma is hard-wired in our nervous system can help begin the healing process.
Fear Circuitry Takes the Lead
During a traumatic event, our prefrontal cortex, the part of the brain responsible for rational thinking, decision-making, and planning, shuts down. This happens because our brain’s “fear circuitry” kicks in as a survival mechanism, bypassing those higher-order areas and driving us into automatic responses (UNC, 2022). That’s why, in moments of intense danger, calling for help, fighting back, or fleeing may feel impossible to do or even to think about.
The 4 F’s: Fight, Flight, Freeze and Fawn
The 4 F’s kick in when our brain perceives danger or threat, whether or not we are actually in danger, and all are involuntary and automatic responses ingrained in our nervous systems. The first survival response is fight. This is when the body and brain prepare to literally fight for survival. The sympathetic nervous system is activated, increasing heart rate, and respiration, all in preparation for a physical or verbal confrontation.
The second response is flight. This occurs when the brain determines that escaping is the best course of action against the perceived threat. The sympathetic nervous system is activated in a similar way to “fight” in preparation for us to literally run away from the threat. This can also look like conflict or even conversation avoidance.
While many people have heard of "fight or flight," a third, powerful survival reaction is freeze. The trauma brain may default to this response as a protective strategy. This could look like feeling paralyzed, going “limp” like a possum (known as tonic or collapsed immobility), or even dissociating (mentally checking out or going on autopilot) (UNC, 2022).
A fourth powerful survival response is fawn. This can look like submissiveness, conflict avoidance, people pleasing, and being overly accommodating or agreeable. This can result in difficulty setting boundaries and feeling disconnected from one’s own needs and emotions.
Memory Gets Rewired, Not Rejected
Trauma doesn't just affect our bodies, but it directly affects memory. When fear circuitry dominates, our brains prioritize sensory details (like smells or sounds) over context (like where we were or what order events happened in). As mentioned in the freeze response, our brains can also dissociate as a protective mechanism. The result? Fragmented, out-of-order memories that may feel confusing or incomplete, but are completely normal under extreme stress (UNC, 2022). If you’ve experienced a traumatic event, you might notice confusion around memories or even gaps or blank spots in your memory. This is all due to how the brain reacts to trauma to attempt to protect you.
Healing Is Possible—and It’s Safe to Take Your Time
Trauma responses are not flaws. They are adaptations. And the brain’s neuroplasticity, its ability to change and rewire, means that healing is absolutely possible. Through compassionate, trauma-informed therapy, your nervous system can slowly learn new patterns of safety and connection again. Specifically, EMDR (eye movement desensitization and reprocessing) can tap into the brain’s neuroplasticity and help both the brain and body heal from traumatic experiences.
References:
University of Northern Colorado, Assault Survivors Advocacy Program. (2022). Neurobiology of Trauma: Dismantling common misconceptions and victim-blaming statements about sexual violence.
You’re not alone, and healing is within reach. Contact me today to schedule a consultation and begin your journey toward healing.
