Trauma Responses and the Use of Mindfulness

Many people come to therapy after experiencing overwhelming, confusing, or unsafe experiences. Even when the trauma occurred in the past, the mind and body can remain alert, scanning the environment for potential stressors or triggers. Everyday situations, for example a tone of voice, receiving feedback, having an argument or feeling a lack of control, can activate past trauma responses, making us feel as though we are back in those unsafe moments. These moments are known as triggers.

How Triggers Affect the Nervous System

A trigger activates the nervous system, causing us to feel off balance, anxious, or emotionally dysregulated. The body and mind may react automatically, before we have time to assess the situation or choose how to respond. These automatic reactions are linked to the fear response and survival instincts, often expressed through fight, flight, or freeze responses.

Exploring Fight, Flight, and Freeze

Fight Mode:      

• Protecting yourself by feeling angry, defensive, or controlling.
• Anger can indicate vulnerability or feeling unheard.
• Others may perceive you as controlling, which can unintentionally make them feel unsafe.

Flight Mode:     

• Removing yourself from a perceived threat.
• Feeling anxious, restless, or avoidant, withdrawing physically or emotionally.
• Others may feel rejected, without understanding your overwhelm.

Freeze Mode: 

• Shutting down emotionally, feeling numb, stuck, or powerless.
• Often accompanied by shame or self-criticism.
• Silence may be misinterpreted by others as disinterest.

Using Mindfulness to Create Space

Mindfulness is the practice of noticing what’s happening right now with curiosity and kindness. When a trigger activates fight, flight, or freeze, mindfulness can help pause the automatic reaction and create space for conscious choice.

Simple Mindfulness Practices

1. Take Conscious Breaths

• Notice your breathing patterns when emotionally triggered.
• Slow down, breathe into your belly, and count inhalations/exhalations (e.g., 4 in, 6 out).
• Activates the parasympathetic nervous system, promoting calm and emotional regulation.

2. Notice Sensations in the Body

• Focus on physical sensations: “My shoulders are tight. My jaw is tense.”
• Shifts attention away from automatic thoughts and prevents reactive behaviours like arguing or withdrawing.

3. Ground Through the Senses

• Name 3 things you see, 2 things you hear, 1 thing you feel physically.
• Anchors attention in the present moment.
• Move to a less stimulating environment if needed to reduce overwhelm.

4. Identify the Emotion

• Name what you are feeling: “I feel afraid of being rejected” or “This feels like a flight response.”
• Identifying specific emotions reduces overwhelm and helps respond calmly.

A Gentle Reminder

Triggers and trauma responses are normal survival strategies, not flaws. Feeling overwhelmed is part of being human. Therapy offers a safe space to explore triggers, understand yourself, and practice coping strategies. Over time, mindfulness can help you relate to your emotions with clarity, choice, and self-compassion.

Note: Helpful suggestions on communication skills when we are emotionally triggered are in another article on the website titled: “How to Overcome Communication Barriers.”

https://www.myreflectivespace.co.uk/blog-posts/how-to-overcome-communication-barriers