The 4 F’s of Trauma – Understanding Our Survival Reactions is a free, printable PDF resource that helps children, young people, and adults recognise the body’s automatic trauma responses—Fight, Flight, Freeze, and Fawn—and learn practical strategies to manage them in daily life.
When we experience something frightening, overwhelming, or painful, our brain automatically activates survival instincts that have protected humans for thousands of years. These reactions can happen in an instant, often without conscious thought. While they are designed to keep us safe in dangerous situations, trauma can cause these responses to appear in everyday life, even when we are safe.
This easy-to-read guide explains:
Fight – reacting with anger, control, or confrontation to protect yourself
Flight – avoiding situations or staying busy to escape discomfort
Freeze – shutting down, feeling numb, or struggling to act
Fawn – people-pleasing or over-caring to avoid conflict
For each response, the resource describes:
What it can feel like – emotional and physical sensations (e.g., racing heart, tension, numbness)
What it might look like – behaviours others may notice
Helpful steps – grounding strategies, self-soothing techniques, and boundary-setting tips
This guide is ideal for:
Therapists, counsellors, and social workers doing trauma-informed work
Teachers and pastoral staff supporting students’ emotional regulation
Parents, carers, and foster carers helping children understand their reactions
Self-help for individuals working on healing from trauma
By breaking down complex trauma concepts into simple explanations, this resource encourages self-awareness, emotional literacy, and practical coping skills.
