What’s Your Trauma Response Type? Discover Your 4F Survival Style

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Quiz Questions

1.
Do you often feel irritated or angry over things others seem to brush off?
- A.
  YES
- B.
  NO
2.
Do you feel the need to control people or situations in order to feel safe?
- A.
  YES
- B.
  NO
3.
Do you find yourself arguing or debating even when it’s not really necessary?
- A.
  YES
- B.
  NO
4.
Do you sometimes act or speak impulsively when you're upset, then regret it later?
- A.
  YES
- B.
  NO
5.
Do you feel intensely protective of yourself or others — even when it’s not totally necessary?
- A.
  YES
- B.
  NO
6.
Do you often feel like you're under attack, even in neutral situations?
- A.
  YES
- B.
  NO
7.
Do you feel anxious or guilty when you're not being productive?
- A.
  YES
- B.
  NO
8.
Do you jump from task to task and struggle to finish things?
- A.
  YES
- B.
  NO
9.
Do you keep yourself busy to avoid uncomfortable thoughts or emotions?
- A.
  YES
- B.
  NO
10.
Do you find it hard to be still or rest — like there’s always something to do?
- A.
  YES
- B.
  NO
11.
Do you feel panicked or irritated when you’re stuck in a situation you can’t leave?
- A.
  YES
- B.
  NO
12.
Do you experience racing thoughts or constant mental "what-ifs"?
- A.
  YES
- B.
  NO
13.
Do you sometimes shut down or go numb when you feel overwhelmed?
- A.
  YES
- B.
  NO
14.
Do you isolate yourself from others, even when you're craving connection?
- A.
  YES
- B.
  NO
15.
Do you feel stuck — like you want to take action but just can’t?
- A.
  YES
- B.
  NO
16.
Do you zone out or feel disconnected from your body or surroundings?
- A.
  Yes
- B.
  No
17.
Do you struggle to feel motivated or interested in things you once enjoyed?
- A.
  Yes
- B.
  No
18.
Do you feel foggy, confused, or mentally “offline” when stressed?
- A.
  Yes
- B.
  No
19.
Do you often say “yes” when you want to say “no” to avoid conflict or disappointing others?
- A.
  Yes
- B.
  No
20.
Do you feel guilty or anxious when trying to set boundaries?
- A.
  Yes
- B.
  No
21.
Do you mirror other people’s preferences or opinions so they’ll accept you?
- A.
  Yes
- B.
  No
22.
Do you feel responsible for other people’s emotions and try to fix things for them?
- A.
  Yes
- B.
  No
23.
Do you struggle to know who you are outside of what others expect?
- A.
  Yes
- B.
  No
24.
Do you feel like your worth comes from being needed or helpful?
- A.
  Yes
- B.
  No

Quiz Outcomes

1.
Fight
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Based on your results, your nervous system may lead with a FIGHT response.You’ve learned to protect yourself by taking control, standing your ground, and defending your boundaries. When you feel unsafe or overwhelmed, your instinct might be to argue, assert, or push back. These traits can make you a powerful advocate and protector — but they may also cause strain in relationships or leave you feeling isolated.🧠 Strengths: Courageous, justice-driven, assertive, protective💛 Growth edges: Learning to regulate anger, tolerate vulnerability, and soften control when it’s safe to do so🌱 Gentle reminder: You don’t have to fight to be safe. You can be powerful and at peace.The fight response is a trauma response that happens when our nervous system senses danger and says, “Stand your ground, protect yourself, don’t let it happen again.” It occurs when your nervous system perceives danger and reacts by becoming aggressive, controlling, or defensive to protect yourself. This response is often linked to past trauma where standing up for yourself felt like the only way to stay safe. If this is you, you are not alone. Your body is doing exactly what it is supposed to do to keep you safe. And safety is where healing begins.Signs you are in “Fight”1. Frequent Anger or Irritability: Reacting to stress with frustration, outbursts, or impatience.2. Controlling Behavior: Feeling the need to control people, situations, or outcomes to feel safe.3. Defensiveness: Quickly reacting to perceived criticism with arguments or justification.4. Tendency to Argue or Debate: Feeling the need to prove yourself or “win” conflicts.5. Impulsivity: Making rash decisions or acting aggressively without thinking.6. Struggling with Authority: Resisting rules, instructions, or feeling controlled by others.7. Overprotectiveness: Defending yourself or loved ones intensely, sometimes excessively.8. Intense Need for Justice: Becoming fixated on fairness or righting perceived wrongs.9. Hyper-Competitiveness: Feeling like you must dominate or outperform others.10. Difficulty Relaxing: Struggling to”turn off” or calm down, even in safe situations.11. Low Tolerance for Frustration: Getting overwhelmed or angry easily when things don’t go as planned.12. Feeling Threatened Often: Perceiving minor disagreements or neutral situations as personal attacks.13. Deep Fear of Powerlessness: Fighting to maintain control because feeling vulnerable is terrifying.14. Shame & Guilt After Outbursts: Feeling regret after reacting aggressively, but struggling to stop.You may have more than one dominant trauma response, and that’s completely normal.Trauma responses aren’t personality types — they’re adaptive survival strategies your nervous system developed to keep you safe. Depending on the situation, who you’re with, or how resourced you feel, you may shift between Fight, Flight, Freeze, and Fawn.🧠 For example:You might go into Fight mode in a relationship conflict, but default to Flight when faced with pressure or failure.You may Fawn with authority figures but Freeze in moments of overwhelm or shutdown.Multiple high scores mean your system is complex and responsive. It doesn’t mean you’re broken — it means you’ve had to navigate a lot, and you’ve developed flexible ways to survive.💡 What to do next:Look at your two highest scores. These may be your most common default responses.Reflect on when and where each one shows up.Use this awareness as a starting point for healing — not to label yourself, but to get curious about your needs.🌱 The goal isn’t to eliminate these responses — it’s to recognize them with compassion, and learn to respond from a place of safety rather than survival.Are you ready to break free from relationships that are holding you back?If so, our new Recovery curriculum, Free to Thrive is for you! This survivor developed, trauma informed curriculum provides a compassionate and comprehensive pathway towards self-discovery and personal growth.*Please note that this is an informal survey, and all results should be interpreted accordingly.
2.
Flight
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Based on your results, your nervous system may lead with a FLIGHT response.You’ve survived by staying busy, alert, and productive — often outrunning fear, anxiety, or shame. When things feel unsafe, you may escape into work, perfectionism, planning, or distractions. You might feel guilty when you’re not doing “enough.” Flight responses often develop when slowing down felt dangerous in the past.🧠 Strengths: Driven, independent, proactive, high-achieving💛 Growth edges: Making space for rest, connection, and emotions without guilt🌱 Gentle reminder: You don’t have to outrun your pain. You are safe to slow down and breathe.The flight trauma response happens when your nervous system perceives danger and reacts by trying to escape- physically, mentally, or emotionally. Sometimes it looks like anxiety. Sometimes it looks like profectionism, overworking, or constantly staying busy to avoid discomfort or feelings of helplessness. Slowing down can feel unsafe- but we will come to learn that stillness makes space for pain to be processed. If this is you, you are not alone. Your body is doing exactly what it is supposed to do to keep you safe. And safety is where healing begins. Signs you are in “Flight”1. Restlessness & Inability to Sit Stil: Feeling like you always need to be moving or doing something.2. Perfectionism & Striving for flawlessness to avoid criticism or failure.3. Overworking or Overcommitting: Using busyness as a way to avoid emotions or painful memories.4. Constant Need to Stay Productive: Feeling guilty or anxious when resting.5. Difficulty Focusing: Jumping from task to task without completing anything.6. Avoidance of Emotional Conversations: Changing the subject, shutting down, or leaving when emotions come up.7. Panic or Anxiety Attacks: Feeling overwhelmed and needing to escape stressful situations.8. Hyper-Independence: Believing you must rely only on yourself and refusing help from others.9. Escaping Through Addictions or Distractions: Using work, exercise, social media, or substances to avoid emotional pain.10. Feeling Overwhelmed Easily: Reacting to stress by trying to outrun or outwork it.11. Racing Thoughts: Constantly thinking about what’s next or replaying past mistakes.12. Fear of Failure: Avoiding situations where you might not succeed or be “good enough”13. Struggling to Be Present: Always planning ahead or dissociating rather than engaging in the moment.14. Irritability When Stuck or Trapped: Feeling panicked when you can’t leave a situation.15. Difficulty Sleeping: Struggling to quiet your mind at night, leading to insomnia or restlessness.You may have more than one dominant trauma response, and that’s completely normal.Trauma responses aren’t personality types — they’re adaptive survival strategies your nervous system developed to keep you safe. Depending on the situation, who you’re with, or how resourced you feel, you may shift between Fight, Flight, Freeze, and Fawn.🧠 For example:You might go into Fight mode in a relationship conflict, but default to Flight when faced with pressure or failure.You may Fawn with authority figures but Freeze in moments of overwhelm or shutdown.Multiple high scores mean your system is complex and responsive. It doesn’t mean you’re broken — it means you’ve had to navigate a lot, and you’ve developed flexible ways to survive.💡 What to do next:Look at your two highest scores. These may be your most common default responses.Reflect on when and where each one shows up.Use this awareness as a starting point for healing — not to label yourself, but to get curious about your needs.🌱 The goal isn’t to eliminate these responses — it’s to recognize them with compassion, and learn to respond from a place of safety rather than survival.Are you ready to break free from relationships that are holding you back?If so, our new Recovery curriculum, Free to Thrive is for you! This survivor-developed, trauma-informed curriculum provides a compassionate and comprehensive pathway towards self-discovery and personal growth.*Please note that this is an informal survey, and all results should be interpreted accordingly.
3.
Freeze
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Based on your results, your nervous system may lead with a FREEZE response.You’ve coped by shutting down, disconnecting, or going numb — often without meaning to. Freeze responses develop when fighting or fleeing wasn’t an option. You may feel stuck, isolated, or foggy. But your ability to pause, reflect, and beis a quiet superpower when you’re resourced.🧠 Strengths: Deep thinker, introspective, intuitive, observant💛 Growth edges: Reconnecting with your body, voice, and needs — gently and at your own pace🌱 Gentle reminder: You’re not broken — you’re processing. Movement and clarity will come with safety.The freeze trauma response is the body’s way of surviving when escape doesn’t feel possible. When fight or flight is not an option, our body protects us by shutting down. We freeze, we go numb, we disconnect. If this is you, you are not alone. Your body is doing exactly what it is supposed to do to keep you safe. And safety is where healing begins. Here are some signs you might be in “Freeze”: 1. Overwhelm & Shutdown: Feeling like everything is “too much” and shutting down as a coping mechanism.2. Avoidance: Withdrawing from responsibilities, relationships, or difficult emotions.3. Feeling Stuck or Paralyzed: Wanting to take action but feeling unable to move forward.4. Zoning Out or Dissociation: Feeling disconnected from your body, emotions, or surroundings.5. Social Withdrawal: Isolating yourself from others, even when you want connection.6. Difficulty Making Decisions: Feeling mentally foggy or unable to choose a direction.7. Loss of Motivation: Struggling to find interest in things you once enjoyed.8. Body Stiffness or Numbnes: Tension, tightness, or feeling physically frozen.9. Feeling Emotionally Numb: Struggling to feel or express emotions.10. Procrastination or Inaction: Struggling to start or complete tasks due to feeling overwhelmed.11. Detachment from Reality: Feeling like you’re watching life from the outside (depersonalization).12. Brain Fog or Confusion: Difficulty thinking clearly, remembering things, or concentrating.13. Helplessness & Hopelessness: Feeling like nothing will change or improve.You may have more than one dominant trauma response, and that’s completely normal.Trauma responses aren’t personality types — they’re adaptive survival strategies your nervous system developed to keep you safe. Depending on the situation, who you’re with, or how resourced you feel, you may shift between Fight, Flight, Freeze, and Fawn.🧠 For example:You might go into Fight mode in a relationship conflict, but default to Flight when faced with pressure or failure.You may Fawn with authority figures but Freeze in moments of overwhelm or shutdown.Multiple high scores mean your system is complex and responsive. It doesn’t mean you’re broken — it means you’ve had to navigate a lot, and you’ve developed flexible ways to survive.💡 What to do next:Look at your two highest scores. These may be your most common default responses.Reflect on when and where each one shows up.Use this awareness as a starting point for healing — not to label yourself, but to get curious about your needs.🌱 The goal isn’t to eliminate these responses — it’s to recognize them with compassion, and learn to respond from a place of safety rather than survival.Are you ready to break free from relationships that are holding you back?If so, our new Recovery curriculum, Free to Thrive is for you! This survivor-developed, trauma-informed curriculum provides a compassionate and comprehensive pathway towards self-discovery and personal growth.*Please note that this is an informal survey, and all results should be interpreted accordingly.
4.
Fawn
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Based on your results, your nervous system may lead with a FAWN response.You’ve survived by people-pleasing, avoiding conflict, and putting others first. Fawn responses often develop when love and safety felt conditional. You may struggle with boundaries or feel like your worth comes from being helpful or agreeable. But your empathy and care are powerful gifts — especially when directed toward yourself, too.🧠 Strengths: Empathetic, supportive, intuitive to others' needs💛 Growth edges: Honoring your own voice, needs, and boundaries without guilt🌱 Gentle reminder: You’re allowed to take up space. You are worthy — even when you say no.The “fawn” trauma response is a survival strategy where we try to avoid conflict, gain approval, and ensure safety by people-pleasing and appeasing others- even if it means abandoning ourselves. It often develops in response to chronic stress, abuse, or trauma. If this is you, you are not alone. Your body is doing exactly what it is supposed to do to keep you safe. And safety is where healing begins.Here are some signs that you may be in a fawn:1. People-Pleasing: Saying “yes” even when you want to say “no” to avoid conflict.2. Over-Apologizing: Constantly saying sorry, even when unnecessary.3. Difficulty Setting Boundaries: Feeling guilty or anxious about asserting your needs.4. Suppressing Your Own Needs & Emotions: Prioritizing others feelings over your own.5. Avoiding Conflict at All Costs: Changing your behavior to keep others happy.6. Mirroring Others Preferences: Adopting others opinions, likes, or behaviors to fit in.7. Fear of Rejection or Abandonment: Going out of your way to make people like you.8. Being Overly Helpful: Constantly giving, even when it’s at your own expense.9. Feeling Responsible for Others Emotions: Focus on others problems/needs/feelings and suppressing your own..10. Resentment & Burnout: Feeling exhausted or unappreciated but unable to stop.11. Identity Confusion: Struggling to know who you are, what you like, or what you believe outside of others' opinions or expectations.12. Conflict Anxiety: Feeling intense anxiety or fear when even minor disagreements arise.13. Over-Attunement to Others: Constantly scanning people’s moods, expressions, or tone to anticipate their needs or avoid upsetting them.14. Difficulty Receiving: Feeling uncomfortable or guilty when someone offers help, care, or compliments.15. Self-Worth Tied to Being Needed: Believing your value comes from how useful, helpful, or agreeable you are to others.You may have more than one dominant trauma response, and that’s completely normal.Trauma responses aren’t personality types — they’re adaptive survival strategies your nervous system developed to keep you safe. Depending on the situation, who you’re with, or how resourced you feel, you may shift between Fight, Flight, Freeze, and Fawn.🧠 For example:You might go into Fight mode in a relationship conflict, but default to Flight when faced with pressure or failure.You may Fawn with authority figures but Freeze in moments of overwhelm or shutdown.Multiple high scores mean your system is complex and responsive. It doesn’t mean you’re broken — it means you’ve had to navigate a lot, and you’ve developed flexible ways to survive.💡 What to do next:Look at your two highest scores. These may be your most common default responses.Reflect on when and where each one shows up.Use this awareness as a starting point for healing — not to label yourself, but to get curious about your needs.🌱 The goal isn’t to eliminate these responses — it’s to recognize them with compassion, and learn to respond from a place of safety rather than survival.Are you ready to break free from relationships that are holding you back?If so, our new Recovery curriculum, Free to Thrive is for you! This survivor-developed, trauma-informed curriculum provides a compassionate and comprehensive pathway towards self-discovery and personal growth.*Please note that this is an informal survey, and all results should be interpreted accordingly.