What is Trauma? Causes, Symptoms and How to Heal
Trauma is a deeply distressing or disturbing experience that can have lasting effects on an individual’s mental, emotional, and physical well-being. It can arise from a single life-altering event or prolonged exposure to distressing circumstances. Despite its prevalence, many people struggle to understand and address trauma due to stigma, misinformation, or a lack of awareness. Trauma can profoundly impact a person’s thoughts, behaviours, and relationships.
This article explores the different types of trauma, its impact on the brain and body, and the journey to healing. Whether trauma is the result of childhood experiences, a natural disaster, or an unexpected loss, understanding it is the first step toward recovery.
Table of Contents
- Types of Trauma
- What Causes Trauma?
- How Trauma Impacts the Brain and Body: Neurological and Physical Effects
- Effects of Trauma on Daily Life, Emotions, and Relationships
- Best Self-Care Strategies for Coping with Trauma and Stress
- Evidence-Based Treatments for Healing Trauma
- When to Get Help for Trauma: Signs You Need Therapy
- Frequently Asked Questions About Trauma and Recovery
- Final Thoughts on Trauma Recovery and Seeking Support
Types of Trauma
Trauma manifests in different ways depending on the nature, duration, and impact of distressing events. Understanding the different types of trauma is crucial for recognising symptoms, obtaining appropriate support, and guiding the healing process. The following are the main types of trauma:
Acute Trauma
This type of trauma results from a single distressing event, such as an accident, assault, or natural disaster. The shock and emotional impact of the event can lead to immediate and sometimes long-term psychological effects, including post-traumatic stress disorder (PTSD).
Chronic Trauma
Chronic trauma stems from prolonged exposure to distressing situations, such as childhood neglect, domestic abuse, or long-term illness. Individuals who endure ongoing abuse, bullying, or unstable environments may develop deep-seated patterns of anxiety and fear.
Complex Trauma
Complex trauma arises from multiple traumatic events over time, often involving interpersonal harm or betrayal. This type of trauma is common in individuals who have experienced prolonged abuse, war, or extreme neglect. It can lead to severe emotional and psychological difficulties, including attachment issues and identity struggles.
Secondary/Vicarious Trauma
This form of trauma affects individuals who regularly witness the trauma of others, such as first responders, healthcare workers, and therapists. Over time, continuous exposure to others’ suffering can lead to burnout, emotional exhaustion, and symptoms similar to PTSD.
What Causes of Trauma?
Trauma can result from a wide range of experiences. But, some common causes include:
Abuse whether it be physical, emotional, sexual and/or verbal .
Neglect or abandonment especially in childhood.
Accidents and natural disasters like car crashes, earthquakes, or floods.
Exposure to war, violence, or terrorism.
Medical trauma, such as severe illness, surgery, or childbirth complications.
The loss of a loved one or grief-related trauma.
While these experiences can be devastating, not everyone who encounters them will develop trauma-related symptoms. Factors such as resilience, support systems, and coping mechanisms influence how individuals process traumatic events.
How Trauma Impacts the Brain and Body: Neurological and Physical Effects
When a person experiences trauma, their body activates a survival response known as fight, flight, freeze, or fawn. These reactions help protect against immediate danger but can have long-term consequences if the trauma is unresolved.
Neurological Effects of Trauma
Trauma can cause changes in important areas of the brain affecting their functioning.
Amygdala: This part of the brain processes emotions and becomes hyperactive, leading to heightened fear, anxiety, and emotional reactivity.
Hippocampus: Responsible for learning, storing, and recalling memories, trauma can interfere with memory processing, contributing to flashbacks, intrusive thoughts, and difficulties distinguishing between past and present.
Prefrontal Cortex: Responsible for rational thinking and emotional regulation, trauma may reduce its function, making it harder for individuals to control their emotions and make decisions.
Physical Effects of Trauma
In addition to its impact on the brain, trauma can manifest physically, leading to:
Chronic pain and muscle tension.
Sleep disturbances and nightmares.
Digestive issues and weakened immune system.
Increased risk of heart disease and high blood pressure.
These symptoms often persist long after the traumatic event has passed, reinforcing the need for trauma-informed care and support.
Emotional and Psychological Effects of Trauma
Photo by Susan Wilkinson
The emotional impact of trauma can be profound and persistent. You may experience:
Anger
Anxiety
Depression
Fearfulness
Post-traumatic stress disorder (PTSD)
Flashbacks, nightmares, and intrusive thoughts
Emotional numbness or dissociation
Low self-esteem
Trust issues and difficulties in forming healthy relationships
The effects of trauma often vary from person to person. Some individuals may become hypervigilant, constantly on edge and anticipating danger, while others may withdraw socially and struggle with feelings of isolation.
Effects of Trauma on Daily Life, Emotions, and Relationships
Trauma often influences everyday behaviours and coping mechanisms. For example, individuals may:
Avoid certain people, places, or situations that remind them of the traumatic event.
Engage in self-sabotaging behaviours or struggle with low self-esteem.
Develop perfectionism or people-pleasing tendencies as a coping strategy.
Turn to substance use, overeating, or other unhealthy habits to manage distress.
Understanding these patterns can help individuals recognise the impact of trauma and take steps toward healing.
Best Self-Care Strategies for Coping with Trauma and Stress
Although therapy is essential for many, self-care plays a crucial role in managing trauma symptoms. Below are some effective self-care practices:
Mindfulness and Meditation: Practicing mindfulness can help individuals stay present instead of being overwhelmed by traumatic memories. Meditation, deep breathing exercises, and grounding techniques are useful tools for calming the nervous system.
Regular Physical Activity: Exercise releases endorphins, which help reduce stress and improve mood. Activities like walking, yoga, or swimming can also help regulate emotions and relieve tension stored in the body.
Journaling: Writing about thoughts and emotions can be a powerful way to process trauma. Journaling helps individuals gain clarity, track progress, and express feelings they might find difficult to verbalize.
Creative Outlets: Engaging in creative activities, such as painting, music, dance, or poetry, can help process emotions in a nonverbal way. Creativity allows for emotional release and can be therapeutic for many trauma survivors.
Healthy Social Connections: Building supportive relationships with trusted friends, family, or support groups can foster healing. Feeling understood and connected to others can reduce feelings of isolation.
Healthy Social Connections: Building supportive relationships with trusted friends, family, or support groups can foster healing. Feeling understood and connected to others can reduce feelings of isolation.
Adequate Rest and Nutrition: Sleep disturbances are common in trauma survivors, so creating a bedtime routine and limiting screen time before bed can help. A balanced diet with nutritious foods also supports brain health and emotional regulation.
Evidence-Based Treatments for Healing Trauma
Healing from trauma is a journey that requires time, patience, and support. Therapy can be highly effective in addressing trauma. Some common therapeutic approaches include:
Photo by Vitaly Gariev
Acceptance and Commitment Therapy
Acknowledging the impact of trauma without self-blame is the first step toward healing. This approach helps individuals accept difficult emotions while focusing on personal values and positive actions.
Cognitive Behavioural Therapy (CBT)
This method helps people identify and challenge negative thoughts related to trauma. CBT teaches individuals new ways to respond to distressing memories and triggers, making it one of the most widely used trauma treatments.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR is a technique that helps reprocess traumatic memories by using guided eye movements. It allows individuals to reduce the emotional intensity of distressing memories over time.
Somatic Therapy
Since trauma is often stored in the body, somatic therapy focuses on body awareness, breathing techniques, and physical movement to help release tension and stored trauma.
When to Get Help for Trauma: Signs You Need Therapy
If trauma symptoms persist or significantly impact your daily life, professional support may be necessary. With online counselling services becoming more mainstream, getting help is more accessible than ever before!
Here are some signs that therapy might be beneficial for you:
Persistent flashbacks, nightmares, or panic attacks.
Severe anxiety, depression, or suicidal thoughts.
Difficulty maintaining relationships or employment.
Feeling emotionally numb or disconnected from reality.
Frequently Asked Questions About Trauma and Recovery
Can you heal from trauma on your own?
Self-help strategies, such as mindfulness, exercise, and journaling, can be useful. However, deep healing often requires professional guidance, particularly if trauma symptoms are severe.
Can trauma change your personality?
Yes, trauma can alter emotional responses and behaviors, sometimes leading to heightened anxiety, distrust, or hyper-independence. However, with therapy and support, individuals can rebuild confidence and regain control over their lives.
How long does it take to recover from trauma?
Recovery time varies based on individual circumstances, the severity of trauma, and access to support. Some people heal within months, while others take years. The healing journey is unique for everyone.
What is the best therapy for trauma?
The best therapy depends on the individual. Popular approaches include CBT, EMDR, exposure therapy, and somatic therapy. Consulting a therapist can help determine the most effective treatment.
Why do some people develop PTSD while others don’t?
Factors such as genetics, coping skills, support systems, and the severity of trauma all play a role. Some individuals have natural resilience or access to strong social support, reducing their likelihood of developing PTSD.
How do I know if I have unresolved trauma?
Signs of unresolved trauma include flashbacks, difficulty trusting others, emotional numbness, and avoidance of certain memories or situations. If these symptoms interfere with daily life, seeking professional help is recommended.
Final Thoughts on Trauma Recovery and Seeking Support
While trauma can have a huge impact on an individual’s life, healing is possible. With the right support, coping strategies, and professional help, people can work through their trauma and regain a sense of control and well-being.
