Why You Feel Stupid During a Trauma Response

Have you ever been in a situation where you feel overwhelmed or panicked and suddenly find it hard to think clearly? You may even think, “Why can’t I just explain this clearly?” or “Why do I feel so stupid?” If this sounds familiar, it’s not because there’s something wrong with you; it’s actually your brain’s way of responding to stress and trauma.

When we’re triggered, the brain shifts from its usual rational, calm state to a survival-driven state. Let’s dive into what happens in the brain when we’re feeling activated and why it can make clear thinking so challenging.

The Brain’s Survival Mode: What Happens When We’re Triggered

When you experience a trigger, the brain’s fear center—the amygdala—switches into high alert. This puts us in “fight or flight” mode, and in this state, the prefrontal cortex, which is responsible for rational thought and problem-solving, essentially shuts down. This part of the brain is where we process information logically, make decisions, and analyze situations. But when we’re triggered, we lose access to these abilities because the brain’s priority becomes survival, not analysis.

Instead of thinking things through, we get “stuck” in the emotional part of the brain, specifically the limbic system, which makes everything feel overwhelming and urgent. This is why it’s almost impossible to make rational decisions or solve problems when we’re highly emotional or stressed. This temporary brain shift can leave us feeling foggy, frustrated, and yes—sometimes even “stupid.”

Why This Isn’t Permanent (and How to Regain Clarity)

This shutdown of the prefrontal cortex is a temporary state that occurs in response to stress or triggers. Once we can calm down and regulate our nervous system, the brain returns to a more balanced state where the prefrontal cortex can function again. The trick is to build tools for calming and regulating ourselves so we can regain our ability to think clearly.

Some ways to do this could involve...

• Deep breathing
• Inviting your 5 senses to regulate you: cuddle your dog, put a nice smelling candle on, eat something sour, put an ice pack on your face, use a weighted blanket...etc.
• Physically moving to a different space. Moving our body helps us complete the stress cycle so that we don't get locked into survival mode.
• Co-regulate: ask your partner for a long hug, a massage, to brush your hair, etc.

Instead of adding judgment (“Why am I being so stupid?”), try to remind yourself that this is a natural brain response to stress. You’re not stupid, and there’s nothing wrong with you; your brain is simply prioritizing safety over logic. Use the tools you have to regulate, then try to access more rational thinking.

Building Self-Compassion and Self-Trust

If you struggle with these kinds of reactions, you’re not alone. A huge part of healing from trauma is learning to understand and support our brains when they go into survival mode. 

So next time you find yourself feeling “stupid” or frustrated when things get overwhelming, remember this: it’s not about intelligence; it’s about survival. By responding to yourself with understanding and compassion, you can help your brain recover from its triggered state and make space for clarity again.