TRAUMA & HEALING
Trauma responses are normal.
Your body and brain did exactly what they were designed to do — survive. Whatever you felt, did, or didn't do, was not your fault. This page explains common trauma responses, gives you grounding tools, and shows where to get specialist help in the UK.
WHAT YOUR BRAIN DID
The 5 trauma responses
Fight
Push back, shout, hit out
The body floods with adrenaline. You may shout, struggle, hit, bite or argue. Some survivors describe feeling outside themselves while fighting. Fighting back is not always possible and not fighting is never your fault.
Flight
Run, hide, leave the scene
The brain pushes the body to move away — running, hiding, or trying to physically escape. After the event, "flight" can also look like avoiding places, people or thoughts that remind you of what happened.
Freeze
Cannot move or speak
Often called "tonic immobility." The body becomes still and the voice may disappear, even though the mind is alert. Freezing is extremely common during rape. It is an automatic survival response — NOT consent and not a sign of weakness.
Flop
Go limp, dissociate
The body goes floppy and muscles relax. You may feel detached, as if you are watching from outside your body (dissociation). The brain is trying to make the experience survivable. This is a protective response, not "letting it happen."
Fawn
Appease, comply, please
You may smile, agree, comply, or even act friendly toward the person harming you. Fawning is the brain calculating that compliance is the safest way to survive. It does not mean you wanted it or that you consented.
Common after-effects
In the days, weeks or months after trauma, many survivors notice some of the following. These are normal nervous-system responses — not personal failings.
WATCH & LEARN
Short videos that explain trauma
Tap a video to play. These are short, plain-language explainers from UK and trauma-education sources. Some viewers find this content emotional — please pause whenever you need.
Rape Crisis Scotland · ~2 min
"I just froze" — Why people freeze during rape
Animated campaign film explaining freezing as an automatic survival response during sexual violence. Challenges the myth that there is a "right way" to react.
Watch on YouTubeTrauma educator · ~4 min
Understanding your "window of tolerance"
Plain-language explainer on how trauma narrows your capacity to cope, why you may swing between hyperarousal (panic, anger) and hypoarousal (shutdown, numbness), and how to come back to centre.
Watch on YouTubeTrauma education · ~5 min
How trauma affects the brain and body
A short, accessible animation showing what happens inside the nervous system during and after a traumatic event — and why "normal" responses can feel anything but normal.
Watch on YouTubeTherapist-led video · ~6 min
Grounding techniques for flashbacks & panic
Practical, do-along grounding exercises you can use when you feel overwhelmed, dissociated or have an intrusive memory. No equipment needed.
Watch on YouTubeFEELING OVERWHELMED?
Grounding techniques
Use any of these if you feel panicked, dissociated, or stuck in a flashback. They work by gently bringing your nervous system back to the present moment.
GETTING SPECIALIST HELP IN THE UK
Where to find trauma support
Trauma-focused therapy works. NICE (the NHS clinical-guidelines body) recommends trauma-focused CBT and EMDR as first-line treatments for PTSD. You do not need to have reported to access any of these services.
Your GP
Your GP can refer you to NHS talking therapies for trauma-focused CBT or EMDR, prescribe medication if needed, and refer to specialist sexual violence services. You do not need to disclose details — you can simply say you have experienced sexual trauma and want support.
NHS Talking Therapies (IAPT)
Free NHS service offering trauma-focused therapy (CBT, EMDR) for adults in England. In most areas you can self-refer online without going through your GP. Wait times vary by area.
Rape Crisis Counselling
Specialist long-term counselling from Rape Crisis centres across England and Wales. Free, confidential, and you do not need to have reported. Find your nearest centre to self-refer.
New Pathways (Wales)
Trauma-informed counselling, ISVA support and SARC services across Wales for children, young people and adults of all genders.
The Survivors Trust
UK-wide directory of specialist rape, sexual abuse and childhood sexual abuse therapy services. Helpline can refer you to your nearest member agency.
PTSD UK
Charity dedicated solely to PTSD and complex PTSD. Plain-language information on symptoms, NHS-recommended treatments (trauma-focused CBT and EMDR), and how to access them.
Mind
National mental-health charity. Information on trauma and PTSD, a confidential helpline, and a network of local Minds offering low-cost counselling and peer support.
If you are in crisis right now or thinking of harming yourself, please call Samaritans on 116 123 (24/7) or NHS 111 — or 999 in immediate danger.