Understanding Trauma
What is Trauma?
The word “trauma” is used so often it can be difficult to define. If you are alive, you have probably faced a difficult situation or experience. Trauma is when a distressing event overwhelms our ability to cope and process. Not everyone who goes through traumatic events, will have post-traumatic responses. Yet trauma can be triggered by a wide range of events, from natural disasters and accidents to violent acts and personal loss. When defining trauma it is important to recognize the multiple types of trauma.
Little “t” Trauma
Little "t" trauma refers to the accumulation of smaller, often chronic, distressing events or adverse experiences. These events may not necessarily be life-threatening but can still have a significant impact on well-being. Examples of little "t" traumas include ongoing bullying, emotional abuse, or the loss of a job. While each event on its own might not be overwhelming, the cumulative effect can still lead to distress, emotional difficulties, and disrupted daily functioning. Little “t” trauma can affect the way you think about yourself and the world overtime. These beliefs may sound like “I’m not enough” or “I’m unlovable.”
Big “T'“ Trauma
Big "T" trauma refers to major events that are typically life-threatening or involve the risk of serious harm. These events often result in an immediate and overwhelming sense of fear, horror, or helplessness. Examples of big "T" traumas include natural disasters, physical or sexual assault, combat exposure, severe accidents, or witnessing a traumatic event. Big "T" traumas have a higher potential for causing acute and severe psychological distress. This is defined by The American Psychological Association (APA) as an "emotional response to a terrible event like an accident, rape, or natural disaster" that overwhelms an individual's ability to cope. These events may create beliefs that sound like, “I am going to die” or “I’m powerless.”
Effects of Trauma
Psychological Impact: Trauma can lead to a range of psychological symptoms, including anxiety, depression, post-traumatic stress disorder (PTSD), dissociation, and flashbacks. Individuals may also experience intrusive thoughts, nightmares, and difficulty concentrating or sleeping.
Emotional Impact: Trauma can disrupt an individual's emotional well-being, leading to intense and unpredictable emotions. These may include feelings of fear, anger, guilt, shame, sadness, or numbness. Some individuals may find it difficult to regulate and manage emotions.
Physical Impact: Trauma can manifest physically, resulting in bodily symptoms such as headaches, fatigue, muscle tension, gastrointestinal problems, and compromised immune functioning. Chronic stress from trauma can also contribute to long-term health issues, including cardiovascular disease and autoimmune disorders.
Interpersonal Impact: Trauma can influence an individual's ability to form and maintain healthy relationships. Trust issues, difficulties with emotional intimacy, and a heightened sense around safety can impede their ability to connect with others and engage in satisfying relationships.
Coping and Healing
When individuals experience trauma, it is essential to have effective and healthy coping skills. Coping skills can provide a sense of control, promote healing, and enhance resilience in the aftermath of trauma. Here are a few ways to begin your healing journey:
Social Support: Lean on Safe People
Seeking social support from trusted individuals like friends, family, or support groups is essential. Research has shown that strong social support can buffer the negative effects of trauma and contribute to emotional recovery. Sharing experiences, receiving empathy, and feeling understood can help individuals process their emotions and gain perspective.
Relaxation Techniques: Calm the Storm
Relaxation techniques can assist in managing the physical and emotional distress associated with trauma. Deep breathing exercises, progressive muscle relaxation, meditation, and mindfulness practices have shown promise in reducing anxiety, depression, and PTSD symptoms. These techniques promote relaxation, grounding, and present-moment awareness, fostering a sense of calm and balance.
Physical Activity: Emotion needs Motion
Engaging in regular physical activity has been found to be beneficial for trauma survivors. Exercise can help reduce symptoms of depression and anxiety while promoting overall well-being. Activities such as walking, jogging, yoga, dancing, or other forms of exercise release endorphins and provide a healthy outlet for emotions.
Journal: Sit with Your Story
Writing about traumatic experiences, thoughts, and emotions can actually be helpful. Research suggests that expressive writing can lead to improved psychological well-being, reduced distress, and increased cognitive processing of traumatic events. Over time writing can help decrease the avoidance and fear associated with the distressing memories, therefore calming post-traumatic symptoms. Maintaining a journal allows individuals to explore their feelings, gain insights, and promote healing.
Practice Self Care: Yes, You Deserve It
Self-care activities play a vital role in coping with trauma. Engaging in activities that promote relaxation, self-soothing, and self-nurturing can be highly beneficial. This may include taking warm baths, engaging in hobbies or creative outlets, listening to soothing music, practicing self-compassion, or engaging in activities that bring joy and fulfillment.
Seek Professional Help
When coping with trauma, seeking professional help from mental health practitioners is crucial. Therapies such as trauma focused cognitive-behavioral therapy (TFCBT), eye movement desensitization and reprocessing (EMDR), and trauma-focused therapies have been shown to be effective in addressing trauma-related symptoms.
Resources
If you are ready to begin your healing journey, you can get started with a therapist at Deeply Well. Please note in case of emergencies the National Sexual Assault Hotline (United States): 1-800-656-HOPE (1-800-656-4673) or visit their website at www.rainn.org for confidential support, information, and resources. The hotline is available 24/7 and offers assistance in English and Spanish.
Trauma is a deeply personal experience that can have a lasting impact. By understanding the different types of trauma and the effects, we can foster empathy and understanding in our community. Remember, everyone's healing journey is unique. If you or someone you know is struggling with trauma-related symptoms, it is essential to reach out to mental health professionals for guidance and support. Together, we can cultivate a compassionate and supportive environment that fosters healing and wellness.
“What happened to you is not your fault, but how you go forward is your responsibility. You have the power to choose what you do next and you do not have to do it alone.”
- Meredith Gawai, LPC, MS, Owner of Deeply Well Therapy
References:
Ullman, S. E., & Peter-Hagene, L. C. (2014). Social reactions to sexual assault disclosure, coping, perceived control, and PTSD symptoms in sexual assault victims. Journal of Community Psychology, 42(4), 495-508.
Jain, S., Shapiro, S. L., Swanick, S., Roesch, S. C., Mills, P. J., Bell, I., & Schwartz, G. E. (2007). A randomized controlled trial of mindfulness meditation versus relaxation training: Effects on distress, positive states of mind, rumination, and distraction. Annals of Behavioral Medicine, 33(1), 11-21.
Gerber, M., Brand, S., Elliot, C., Holsboer-Trachsler, E., & Pühse, U. (2014). Aerobic exercise training and burnout: A pilot study with male participants suffering from burnout. BMC Research Notes, 7, 407.
Smyth, J. M., & Pennebaker, J. W. (2008). Exploring the boundary conditions of expressive writing: In search of the right recipe. British Journal of Health Psychology, 13(1), 1-7.
Frazier, P., Tix, A. P., & Barron, K. E. (2004). Testing moderator and mediator effects in counseling psychology research. Journal of Counseling Psychology, 51(1), 115-134.
Bisson, J. I., Roberts, N. P., Andrew, M., Cooper, R., & Lewis, C. (2013). Psychological therapies for chronic post-traumatic stress disorder (PTSD) in adults. Cochrane Database of Systematic Reviews, 12, CD003388.
Disclaimer: This blog post is for informational purposes only and should not be considered a substitute for professional medical advice. If you are experiencing severe trauma symptoms or have thoughts of self-harm, please seek immediate help from a mental health professional or contact emergency services in your country.
