What Trauma Response Are You Stuck In?

Instructions:

Read each question carefully and choose the answer that best describes how you typically respond in challenging or stressful situations.

At the end, tally your answers to find out which trauma response you lean towards the most.

1. When faced with conflict, I tend to:

a) Stand my ground and argue my point, even if it escalates.

b) Avoid it altogether and pretend it’s not happening.

c) Freeze up, unable to respond or think clearly.

d) Apologize quickly, even if I wasn’t wrong, to keep the peace.

2. When something stressful happens at work or home, I:

a) Take control of the situation and make sure everything gets done.

b) Distract myself with something else to avoid thinking about it.

c) Feel paralyzed and overwhelmed, struggling to take action.

d) Drop what I’m doing to help others, even if it drains me.

3. In an emergency, my instinct is to:

a) Take charge and tell others what to do.

b) Find an excuse to leave the situation as quickly as possible.

c) Feel frozen, unable to react right away.

d) Look to others for direction and make sure everyone else is okay.

4. If a loved one hurts my feelings, I usually:

a) Confront them immediately and let them know how I feel.

b) Brush it off and convince myself it’s not a big deal.

c) Shut down and withdraw from the relationship.

d) Say sorry—even if I wasn’t in the wrong—just to smooth things over.

5. When I feel overwhelmed, my coping mechanism is:

a) Working harder, making sure everything is done perfectly.

b) Keeping busy with distractions like scrolling, watching TV, or shopping.

c) Zoning out or feeling disconnected from reality.

d) Prioritizing others’ needs over my own, even at my own expense.

6. When faced with a big decision, I:

a) Take control and make the decision quickly.

b) Procrastinate or overthink, sometimes avoiding making a choice.

c) Feel frozen, unable to move forward.

d) Ask others for advice, wanting their approval before deciding.

7. If I’m in a social situation where I only know one person, I:

a) Introduce myself to new people right away.

b) Feel anxious and look for an excuse to leave early.

c) Stay quiet and observe, struggling to engage.

d) Stick close to my friend and make sure they feel comfortable.

8. When someone asks me for a favor and I’m already overwhelmed, I:

a) Tell them no without hesitation.

b) Avoid responding and hope they don’t follow up.

c) Feel guilty and conflicted, unsure of what to do.

d) Say yes, even if it means sacrificing my own well-being.

9. If I make a mistake, my first reaction is:

a) Criticizing myself and pushing myself to do better next time.

b) Worrying that others will judge me and trying to fix it quickly.

c) Feeling ashamed and wanting to disappear.

d) Apologising repeatedly and making sure everyone knows I didn’t mean harm.

10. When I think about setting boundaries, I feel:

a) Empowered—I have no problem enforcing them.

b) Nervous—what if people react badly?

c) Stuck—I don’t even know where to start.

d) Guilty—I don’t want to upset anyone.

Quiz Results:

Which Trauma Response Do You Use the Most?

🔴 Mostly A’s – Fight Response

You tend to face stress by taking control, pushing forward, and being assertive. While this can be a strength, it may also lead to perfectionism, anger, or a need to control everything. Learning when to soften and allow yourself to rest can be key to healing.

🟡 Mostly B’s – Flight Response

You tend to avoid discomfort by distracting yourself, staying busy, or withdrawing. While this can sometimes be helpful, it can also lead to chronic stress, avoidance of responsibilities, and feeling disconnected from your emotions. Learning to sit with discomfort and face challenges directly can be a powerful step toward healing.

🔵 Mostly C’s – Freeze Response

You often feel overwhelmed and shut down in high-stress situations. Your body and mind may go into autopilot, making it hard to make decisions or take action. While this response once protected you, learning to gently move through fear and take small, manageable steps can help you heal.

🟢 Mostly D’s – Fawn Response

You tend to prioritize keeping the peace, pleasing others, and avoiding conflict. While this response helped you survive in the past, it can lead to losing your sense of self, struggling with boundaries, and feeling emotionally drained. Rebuilding self-trust and practicing saying no are important steps in healing.