Understanding Your Nervous System States

Trauma leaves an impact not just emotionally, but physiologically. The human nervous system is designed to protect, respond, and survive, yet when subjected to abuse or prolonged trauma, it can become stuck in patterns that interfere with everyday life. Understanding the four primary nervous system states fight, flight, freeze, and fawn can help you recognize these patterns, see how they manifest in behavior, and begin to take conscious steps toward healing.

Fight: The Protective Defender

The fight response is the body's way of saying, “I will defend myself at all costs.” It emerges when the nervous system perceives danger and believes confrontation is the best survival strategy. Individuals stuck in this state often carry tension in their muscles, appear hyper-alert, and can be quick to anger or show frustration.

From the outside, someone in fight mode may appear aggressive, defensive, or overly controlling. Internally, they might experience constant agitation, irritability, or a compulsion to assert control over situations and people to feel safe. Trauma survivors, especially those subjected to physical or verbal abuse, may unconsciously live in this state, feeling compelled to “push back” even in safe environments.

Flight: The Escape Instinct

Flight is the nervous system’s way of saying, “I need to get out of here.” When triggered, the body prepares to escape, with the heart rate rising, senses sharpen, and the mind focuses on finding a way out. Individuals trapped in flight may avoid conflict, withdraw socially, or dissociate emotionally.

Onlookers may perceive them as distant, aloof, or emotionally unavailable. For the survivor, even minor stressors can feel like threats, prompting avoidance behaviors that impact work, relationships, and personal growth. Long-term exposure to trauma can make flight the default mode, leaving one chronically anxious and hyper-vigilant.

Freeze: The Hidden Shield

Freeze occurs when neither fight nor flight feels possible. The nervous system essentially “shuts down” in the face of overwhelming threat. This state can manifest physically as numbness, lethargy, or dissociation, and emotionally as a sense of helplessness.

For an observer, someone in freeze may appear disengaged, unresponsive, or emotionally flat. Trauma survivors often report feeling “stuck” or unable to take action, even when opportunities to assert themselves exist. Freeze is particularly insidious because it can become internalized; the person may believe they are powerless or broken, which keeps trauma unresolved and the nervous system on edge.

Fawn: The Compliant Response

Fawn is a trauma response in which the nervous system reacts to perceived threat by submitting, appeasing, or placating others to maintain a sense of safety. Individuals stuck in this state may overextend themselves, avoid conflict, or struggle to assert personal boundaries.

To others, this can look like excessive agreeableness or compliance. Internally, the person may experience anxiety about rejection or abandonment and develop a pattern of self-sacrifice. Fawn often develops in the context of chronic relational abuse, where the nervous system learns that compliance helps increase safety.

Why Trauma Responses Don’t Heal on Their Own

These responses are survival mechanisms, not flaws. They develop because the body needed to respond to danger, and in many cases, they once saved lives. However, when trauma is prolonged or unprocessed, these states can become default patterns, disrupting relationships, career progress, and overall well-being. They do not simply “fade away” over time because the nervous system has learned them as protective strategies. Attempting to ignore or suppress these patterns often reinforces them.

Healing requires conscious intervention. This doesn’t always mean a single visit to a medical professional. It can involve somatic therapies, energy work, journaling, and intentional lifestyle adjustments. High vibrational practices, such as consuming whole, nutrient-dense foods, engaging in mindfulness, movement, and creative expression, support nervous system recalibration and resilience. Low vibrational choices, including processed foods, excessive stimulants, and chronic overstimulation, keep the system in a reactive loop and reinforce stuck trauma states. Even choices that feel convenient, like fast food or sugar-laden snacks, can reinforce unhealthy patterns in the body.

Practical Strategies to Support the Nervous System

If you recognize any of these patterns in yourself, the first step is awareness. Notice your triggers, physical sensations, and habitual coping strategies. The nervous system responds best in environments that communicate safety, so integrating practices that engage the body, mind, and environment is most effective.

• Nutrition: Choose nutrient-dense, whole foods such as fresh vegetables, fruits, whole grains, and clean proteins. These support stable energy, hormone balance, and mental clarity, helping the nervous system feel regulated.
• Movement: Gentle movement such as yoga, walking, or mindful stretching releases stored tension, supports nervous system regulation, and signals that the body is safe.
• Energy and Mindfulness Practices: Meditation, breathwork, and grounding exercises help the nervous system distinguish between present safety and past threat, reducing automatic survival responses.
• Creative Expression: Journaling, art, or music provides a channel for processing emotions and recalibrating internal states, supporting emotional balance and resilience.

Progress unfolds gradually. It requires patience, self-compassion, and sometimes professional guidance. Small, consistent steps allow the nervous system to gradually move out of chronic fight, flight, freeze, or fawn states. Over time, these practices strengthen self-regulation and help individuals respond to challenges with awareness rather than automatic reaction.

Trauma shapes physiology in profound ways, but it does not define who you are. Recognizing the four nervous system states, understanding how they manifest, and embracing intentional, supportive practices creates a roadmap toward resilience, self-regulation, and empowerment. Healing is not a one-time event; it is an ongoing practice that begins with conscious choices. Each mindful action, from movement and nutrition to meditation and creative expression, signals to the nervous system that safety is present, allowing you to adapt, recover, and thrive. By honoring your body, mind, and spirit, you take active steps to reclaim control, cultivate resilience, and live fully beyond survival.

Further Reading
To support your journey in holistic wellness and trauma recovery, I created these resources, offering practical guidance and integrative strategies:

Program

• Holistic Growth Reset Program – A 6-week transformative journey to revitalize your life through holistic wellness, with guided modules, coaching, and bonus eBooks designed to foster self-discovery, resilience, and lasting change. Read here.

Additional Resources

• The Evolutionary Plate: From Taste to Transformation – A comprehensive wellness guide combining nourishing recipes, meal plans, and strategies to support balanced nutrition, emotional health, and holistic well-being.

• Embrace Gratitude: 28-Day Reflection Journal – A digital journal to cultivate mindfulness, self-awareness, and personal growth with daily guided reflections and exercises.

• Cultivating Mindfulness, Self-Awareness, and Growth – A practical guide to building mindfulness, self-reflection, and intentional living to navigate daily challenges with clarity and purpose.

• Lessons Learned at 40 – A collection of essays and personal reflections offering guidance on resilience, self-discovery, and transformative life lessons. You can access these Additional Resources here.
  
  

About the Author: Yolanda Trevino, PLC, HHP, HWC
Founder of Evolutionary Body System ® | Author | Entrepreneur

Yolanda Trevino is the founder of Evolutionary Body System ®. Her expertise in holistic wellness has led to the creation of transformative programs and tools, including the Holistic Growth Reset, aimed at building resilience and personal growth. Yolanda is a multi-published author, with works including her latest book, "The Evolutionary Plate: From Taste to Transformation." She is also known for "Lessons Learned at 40,” among others. As an entrepreneur, she founded Microhair Aesthetics, focusing on hair and skin wellness. Join her on a journey to holistic well-being and discover the transformative power of integrating body, mind, and spirit.