Trauma Glossary
Key terms related to trauma responses, healing, and nervous system regulation — explained in plain language.
4
4F Trauma Responses
The four survival strategies the nervous system develops in response to threat: Fight, Flight, Freeze, and Fawn. Most people have a primary and secondary response.
A
Attachment Style
The pattern of relating to others in close relationships, formed in early childhood through interactions with caregivers. The four styles are secure, anxious, avoidant, and disorganised. Closely related to trauma responses.
C
Co-Regulation
The process of having your nervous system calmed by the presence of another regulated, safe person. Essential for childhood development and an important part of adult healing from trauma.
Codependency
A pattern of excessive reliance on another person for emotional regulation and self-worth. Often rooted in Fawn trauma responses and insecure attachment formed in childhood.
Complex PTSD (C-PTSD)
A condition resulting from prolonged, repeated trauma — particularly in childhood. Differs from standard PTSD by including additional symptoms affecting identity, emotional regulation, and relationships.
D
Dissociation
A disconnection from your thoughts, feelings, body, or surroundings. Ranges from mild spacing out to feeling completely detached from reality. A common feature of the Freeze response.
E
Emotional Flashback
A sudden, intense experience of emotions from a past traumatic experience, without the visual memories of a traditional flashback. You feel the old feelings as though they are happening now.
F
Fawn Response
A trauma response where you appease and people-please to neutralise perceived threats. Develops when being agreeable and useful was the safest way to maintain connection. Also called the please response.
Fight Response
A trauma response where you meet perceived threats with confrontation, anger, or an urge to take control. Develops when standing your ground was the safest survival strategy.
Flight Response
A trauma response where you escape perceived threats through movement, busyness, or productivity. Develops when staying busy or excelling provided relief from distress.
Freeze Response
A trauma response where you shut down, disconnect, or become unable to act when overwhelmed. Develops when threat was so intense that the only option was to stop and wait.
G
Grounding
Techniques that help reconnect you to the present moment when experiencing dissociation, anxiety, or emotional flashbacks. Examples include the 5-4-3-2-1 method, cold water, and physical movement.
H
Hypervigilance
A state of heightened alertness where you are constantly scanning for threats, even in safe environments. Common in trauma survivors whose nervous system learned that danger could appear at any time.
I
Inner Critic
A harsh, self-attacking internal voice that often develops in childhood trauma. Frequently an internalisation of critical or contemptuous messages from caregivers.
N
Nervous System Regulation
The ability to move between states of activation and calm in a healthy way. Trauma disrupts this capacity, leaving the nervous system stuck in survival mode (fight/flight/freeze/fawn).
P
People-Pleasing
The compulsive prioritisation of others' needs over your own, often at significant personal cost. When rooted in trauma, people-pleasing is a Fawn survival strategy rather than simple kindness.
Polyvagal Theory
A theory developed by Dr Stephen Porges explaining how the vagus nerve regulates the nervous system between three states: social engagement (safe), sympathetic activation (fight/flight), and dorsal vagal shutdown (freeze).
S
Somatic Experiencing
A body-based therapeutic approach to trauma that focuses on releasing stored survival energy from the body rather than only processing trauma cognitively.
T
Trauma Bonding
An attachment that forms between a person and their abuser through cycles of intermittent punishment and reward. Creates a powerful emotional bond that can make leaving the relationship extremely difficult.
Trauma Response
An automatic survival strategy your nervous system activates when it perceives threat. The four main types are Fight, Flight, Freeze, and Fawn. These patterns often persist long after the original threat has passed.
Trigger
A stimulus — a sound, smell, situation, or interaction — that activates a trauma response by reminding the nervous system of a past threatening experience. Triggers are often subconscious.
W
Window of Tolerance
The zone of emotional arousal in which a person can function and process information effectively. Trauma narrows this window, making it easier to become either overwhelmed (hyperaroused) or shut down (hypoaroused).
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