Trauma Responses and the Use of Mindfulness

Many people come to therapy after having had overwhelming, confusing, or unsafe experiences. Even when the danger is in the past, the body can stay on alert for possible new threats. Certain things in the present, i.e., a tone of voice, silence, “critical” feedback, or feeling rejected, can feel threatening. These are called triggers.

A trigger activates the nervous system and can make you feel out of control. Your body reacts automatically, before you have time to think, as a way of protecting you.

When the nervous system senses danger, it often responds in one of three ways:

Fight – Defending yourself. You might feel angry, defensive, or want to control the situation. Anger can signal that you feel unheard or unsafe. Others may perceive you as controlling, without realising how vulnerable you feel inside.

Flight – Moving away. You might feel anxious, restless, or avoid conflict. You may withdraw or keep busy to escape uncomfortable feelings. Others may feel rejected, without understanding that you feel overwhelmed.

Freeze – Shutting down. You may feel numb, stuck, or unable to act. This response can come with shame and can confuse others, who may misinterpret your silence as lack of interest in them.

Using Mindfulness to Create Space

Mindfulness is about noticing what’s happening right now, with curiosity and kindness. When a trigger activates fight, flight, or freeze, mindfulness can help you create a small pause between the trigger and your reaction.

Simple Practices

-Notice sensations in the body: “My shoulders are tight. My jaw is tense. I feel a knot in my stomach.” Breathe slowly while noticing the body sensations. Check the internet for breathing exercises. 

-Ground Through the Senses: you can name 3 things you can see, 2 things you can hear, 1 thing you can feel physically. This helps anchor you in the present.

-Identify the Emotion: Name what you are feeling the moment: “I feel afraid of being rejected” or “This feels like a flight response.” Identifying specific emotions can reduce overwhelm and help you respond more calmly.

A Gentle Reminder

Triggers and trauma responses are normal survival strategies, not flaws. Therapy offers a safe space to explore them, understand yourself better, and learn ways to respond that feel safer and more manageable. Over time, mindfulness can help you relate to your emotions with greater clarity, choice, and compassion.