Understanding Trauma & Anxiety – How we Survive ‘Threats’
A long time ago, staying in tribes and remaining vigilant to threats from predators ensured our survival. Our minds and bodies have evolved to deal with threats by either moving or not moving, becoming finely tuned alarm systems — ready to react when safety is threatened. But while predators no longer lurk in the shadows, our nervous systems still operate as if they do.
Read on to discover why our ancient survival responses — fight, flight, and freeze — can shed light on why we sometimes feel anxious, reactive, or immobilised today, even when no real danger exists.
Surviving by moving
When we perceive threats to our safety, the human alarm system is activated. The part of our brains sensitised to detect threat – the amygdala – signals to the reptilian brain that the threat is genuine and sounds the alarm.
Stress hormones – adrenaline and cortisol – are released into our nervous systems – preparing us to move away from the danger or fight it. But as the amygdala is quick and dirty, it can sound even when there isn’t a real threat to safety.
The easy triggering of our threat response systems, is at the root of many everyday feelings of anxiety. If we’re lucky – and haven’t experienced trauma before – another part of our brain – the hippocampus – will use more sophisticated reasoning based on previous experience and logic, to determine whether a threat is actually dangerous.
“EMDR doesn’t erase what happened; it helps transform how the experience is held in the mind and body — as though our bodies finally catch up with the truth: it’s safe now.”
Surviving by not moving
But what if there is no hope of movement to actively resist danger? What if we’re trapped, held down, or otherwise immobilised? In some traumatic situations – especially in childhood – it isn’t possible to move to safety, or fight because the consequences of doing so would be even more dangerous. There’s another option – not moving. Otherwise known as ‘freeze’.
The aim is to lay low, play dead, avoid being noticed, and retain energy for escape later. Our bodies freeze, becoming numb and our minds protect us by dissociating from what’s happening.
But even though freezing can be vital for survival, it’s widely misinterpreted as not doing enough to survive. Like not fighting is an active choice. The self-blame and shame associated with ‘not moving’ e.g. away from an abuser makes this traumatic experience especially difficult to cope with.
Rewiring the nervous system: EMDR Therapy
When trauma remains unresolved, the body can stay stuck in that ancient survival mode — always ready to fight, flee, or freeze, even when the danger has long passed. This is where Eye Movement Desensitisation and Reprocessing (EMDR) therapy can help.
EMDR works by helping the brain to reprocess traumatic memories so they’re no longer experienced as immediate threats. During my EMDR sessions, I guide clients to recall distressing memories while engaging in bilateral stimulation — such as eye movements, tapping, or sounds that alternate between the left and right sides of the body.
This gentle rhythmic movement helps the brain integrate traumatic memories properly, reducing the emotional intensity attached to them. Over time, the nervous system learns that the threat is over, and the body can finally shift out of survival mode.
EMDR doesn’t erase what happened; it helps transform how the experience is held in the mind and body. Survivors often describe feeling lighter, more present, and more in control after EMDR — as though their bodies have finally caught up with the truth that: it’s safe now.
Finally…
Our instincts to move or not move in the face of danger are not signs of weakness — they’re signs of survival. The body’s responses, however confusing or painful they might seem, are deeply intelligent mechanisms designed to protect us.
By understanding these ancient patterns, we can begin to meet ourselves and others with greater compassion. Survival responses aren’t choices; they are the body’s way of saying: I’m doing what I must to stay alive.
In whatever way you survived a traumatic experience, therapy can help you to cope with post traumatic stress responses. Please reach out to learn more.