Sexual violence is traumatic. Part of what makes it so terrifying is that victims lose control over the situation. In the moment, our bodies take over to try to protect us.

We often have little choice in how we respond. Our bodies often respond in one of 4 ways:
fight, flight, freeze, or appease.

Fight
If your body believes it can overcome the danger, it may try to fight. This is a physical response where danger is attacked head on.

Flight
If your body believes it cannot overpower the danger, it may still have a physical response. A surge of adrenaline may prompt you to try to flee from the danger.

Freeze
Sometimes, your body may feel that neither fighting nor fleeing is an option, which may lead it to freeze to protect the body from further harm. When someone freezes, they are literally stuck. They may feel like they are unable to move or talk.

Appease
If your body feels that fighting, fleeing, or freezing are not available options when faced with danger, the brain and body may decide to avoid/diffuse conflict through people-pleasing behavior.

The choice made by our bodies in moments of trauma is a biological survival response. We have very little control over them. No matter how you responded, what happened is never your fault.

Understanding your Brain After Trauma

Experiencing something traumatic doesn't just change how you think, it may change the neurobiology of your brain. Over time, with appropriate support, the brain can undergo adaptive changes that support recovery from trauma.

Prefrontal Cortex

Trauma can lead to reduced activity in the prefrontal cortex, making it more difficult for individuals to manage stress and emotions or to engage in problem-solving.

Hippocampus

Trauma can result in a reduction in the volume of the hippocampus, which may contribute to difficulties in memory recall and managing emotions.

Amygdala

Traumatic experiences can lead to changes in the structure and function of the amygdala, resulting in increased alertness and heightened emotional reactivity. This can show up as hypervigilance, irritability, and intense anxiety.

Trauma is an emotional response to an unpleasant event or a trigger, which can overwhelm a person's ability to cope. The trauma of sexual assault can affect various aspects of a survivor's life.

Trauma reactions are different ways the victim may experience and naturally deal with feeling overwhelmed. Below are common reactions sexual assault survivors may experience.

• Flashbacks 

• Nightmares 

• Recurrent, unwanted, involuntary, or intrusive thoughts 

• Intense distress, especially after triggers 

• Obsessing over details 

• Having an urgency to fix things 

• Memory problems, including not remembering important aspects of the event 

• Fear for personal safety or safety of loved ones 

• Not wanting to leave home or safe space 

• Fear of revisiting site of crime 

• Fear of being alone, or of certain people 

• Extreme caution 

These feelings may be present after an assault for a variety of reasons, however it is common for them to be magnified when triggered.

These feelings may be present after an assault for a variety of reasons; however, it is common for them to feel more intense when someone is triggered. If you notice these reactions becoming overwhelming or interfering with your daily life, support is available. You can request an appointment with one of our counselors to talk through what you’re experiencing in a safe, supportive space.

Responses to trauma are very individualized. Chances are, two people who experience a similar traumatic event won’t share triggers or have the same symptoms afterward.

Trauma triggers vary widely between people, and they can be anything at all, such as feeling a certain emotion, encountering an everyday event, or seeing a highly specific pattern. Some examples of possible trauma triggers include:

Sounds

Hearing a specific sound can lead to an unwanted response and trigger our bodies to react and feel unsafe, even in a secure environment. Some examples of trigger sounds can include:

• sirens

• music

• fireworks

• footsteps

• gunshots

• sounds of crying

• someone yelling

Sights

Seeing a particular item, environment, or person can easily be a trigger. For example, after a car accident, seeing a similar car to the one you were driving at the time of the traumatic event can lead to an unwanted response.

Some other examples include seeing:

• people of similar ages and characteristics to others involved in the traumatic situation

• an intoxicated person

• a building or place

• healthcare professionals, such as first responders

• a piece of clothing

Smells

Smells are closely linked with memory. It’s easy for a smell to bring up mental images and feelings you associate with that smell, like the smell of cinnamon evoking memories of Christmas.

Possible triggers that come from smells include:

• a fragrance or cologne

• alcoholic drinks

• grilling meats

• gasoline

• certain foods or drinks

If you are feeling triggered, call our confidential 24-Hour Sexual Assault Hotline at 972.641.7273 to be connected with a trained advocate.

Wright, Stephanie A. “How to Identify and Overcome Trauma Triggers.” Psych Central, 8 Nov. 2021, https://psychcentral.com/health/trauma-triggers#examples