Trauma is a powerful, often invisible force that can shape our lives in profound ways. It can stem from various sources – childhood experiences, accidents, loss, or any event that leaves a lasting emotional imprint [1]. The weight of trauma can manifest in different ways, from physical pain to emotional turmoil, and its effects can be seen through our daily lives, impacting our relationships, work, and sense of self.
Understanding Types of Trauma
Trauma is a response to a deeply distressing or disturbing event that overwhelms your ability to cope, causing feelings of helplessness and diminishing sense of self [2]. Trauma can arise from various experiences, such as:- Physical or sexual assault
- Natural disasters
- Accidents
- War or combat
- Emotional or physical neglect
- Generational
- Systemic oppression
It’s important to remember that trauma can be both big and small:
Big T Trauma
This refers to significant events like severe accidents, natural disasters, or acts of violence. These expereinces can be so overwhelming that they leave you isolated and disconnected from others.
Little t Trauma
This may seem less dramatic but are still impactful experiences, such as a minor car accident or ongoing stress at work. Though these events might seem insignificant to others, they can still have profound effects on an individuals’ well being.
Repetitive Trauma
These are usually chronic situations like growing up in an abusive or neglectful household. This can lead to Complex PTSD (CPTSD), where the trauma is not just one event but a series of ongoing stressors that accumulate over time.
What Does Trauma Look Like?
Understanding the signs of trauma is the first step in the healing process. Here are some common signs [3]:- Emotional Reactions: Anxiety, depression, mood swings, difficulty concentrating, dissociating and a sense of being overwhelmed
- Physical Symptoms: Chronic pain, fatigue, and other unexplained physical ailments
- Behavioral Changes: Avoidance of certain places or activities, changes in sleeping or eating patterns, and difficulty maintaining relationships
The Path to Healing
Meme from CHEEZburger (2024)
Healing from trauma is a personal journey, and there is no one-size-fits-all approach. Here are some steps that can guide you on your path to recovery:
- Acknowledge Your Experience: Accepting that you have experienced trauma is crucial. It validates your feelings and opens the door to healing.
- Seek Professional Help: Therapists and counselors can provide the support and tools needed to navigate the complexities of trauma. Techniques such as Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and somatic experiencing can be particularly effective.
- Build a Support Network: Surround yourself with supportive and understanding people. Sharing your experiences with trusted friends or joining support groups can provide comfort and reduce feelings of isolation.
- Engage in Self-Care: Activities that promote relaxation and well-being are essential. This can include exercise, mindfulness practices like meditation and yoga, journaling, or simply spending time in nature.
- Explore Creative Outlets: Art, music, dance, and other creative activities can be powerful tools for expressing and processing emotions. They can help release pent-up feelings and foster a sense of accomplishment and joy.
How to Support Someone Experiencing Trauma
We know some of you may not be experiencing trauma, but rather looking to support a friend, family member or partner who is experiencing it. The people who experience trauma need support, and we don’t want it to be an afterthought here. Below we’ve included some ways you can help, but we will be sharing a full article dedicated to this in the future:
- Listen Actively: Be there to listen without judgment
- Encourage Professional Help: Suggest seeking therapy or counseling
- Respect Boundaries: Understand they may not always want to talk about their experiences
- Provide Reassurance: Validate their feelings and let them know they’re not alone
- Avoid Trauma Dumping: Share your experiences in a supportive and consensual context
Effects of Trauma
Untreated trauma can lead to serious physical and mental health issues, including chronic conditions like heart disease, severe anxiety, and depression. Recognizing and addressing trauma early can prevent these long-term consequences.
My Journey with Childhood Trauma
For me, realizing that what I experienced as a child was actually trauma was eye-opening. Growing up in a single-parent household with an absent father left its mark. My older sister acted out, becoming the “problem child,” while my younger sister and I did everything we could to stay under the radar. This pattern of benign neglect led to emotional issues that I didn't recognize until adulthood.
I found myself struggling to manage my emotions and often didn't even know how I felt. This repetitive trauma shaped me into a people-pleaser, always seeking approval and avoiding conflict – also took the form of anxiety and depression without known triggers. It took years of reflection and support to understand these behaviors and start the healing process. Recognizing the impact of my childhood and working through it was a crucial step towards emotional health.
Moving Forward
Healing is not a linear process, and setbacks are a natural part of the journey. Patience and self-compassion are key. Remember, it’s okay to seek help and take time for yourself. Celebrate small victories and acknowledge your progress.
As you move forward, you will find strength and resilience within yourself. Every step you take towards healing is a step towards rediscovering yourself and reclaiming your life. Embrace the journey, and know that with time, support, and self-compassion, healing is not only possible but within your reach.
References
[1] What is trauma?. Mind. (n.d.). https://www.mind.org.uk/information-support/types-of-mental-health-problems/trauma/about-trauma/[2] Rosewood Centers. (2022, March 17). Signs and symptoms of trauma. Rosewood Centers for Eating Disorders. https://www.rosewoodranch.com/trauma-signs-symptoms/
[3] Gooden, M. (2022, January 28). How to help someone with trauma: What to say and do. Psych Central. https://psychcentral.com/health/how-to-help-someone-with-trauma#ways-to-help