Trauma

When we see or experience something scary, shocking, or harmful it may throw us off balance and overwhelm our ability to cope. It may cause us to feel threatened and out of control. We may struggle with what has happened for a long time after and it could have lasting effects on our well-being. This is known as trauma.

Trauma is caused by events that are physically or emotionally harmful and overwhelm our ability to cope. This could be a single event or multiple events.  

Individual Trauma

• Many one-time events can be traumatic. Some examples are car crashes, natural disasters, and violent crimes. This is usually called Acute Trauma. The effects can be different for everyone. The symptoms usually last about a month but can continue for years if left untreated.

• When we experience one or many stressful events that continue over time, it is known as Chronic Trauma. This can come from experiences like interpersonal violence, war, or chronic illnesses. The effects can last for months or years and have a severe impact on mental health.

   

Adverse Childhood Experiences

• We can be exposed to stressful experiences as children, known as Adverse Childhood Experiences, or ACEs. This has a big impact on our development and forming a sense of self. These experiences often involve someone we know or a caregiver, making it tough to form a strong bond and feel safe.

   

Collective Trauma

Certain traumatic events have an impact on our entire communities. These can be things like mass shootings, natural disasters, pandemics, or community violence. The community’s reaction to these events can help or hurt an individual’s recovery.

• These experiences can be built into the cultural norms, values, and beliefs of the community. These can be passed down through generations in what is known as Intergenerational Trauma. Those affected can develop long-lasting health issues from the increased stress. It can cause people to form different views like fear of outside threats, or hopelessness of the future. There are ways you can support people in your community struggling with the effects of trauma.
• You may be part of a cultural group with a history of being systematically oppressed. It is normal to still suffer from Historical Trauma, even generations later. Some examples of this are slavery, the Holocaust, forced migration, and the colonization of Native Americans. Some in these communities may not have any effects, but others may experience:
  • Unresolved grief
    • This can be seen when the loss is not talked about publicly or may not even be acknowledged.
  • Internalized oppression
    • Those who have been through the trauma might start to believe the opinions of those who are causing the harm. They may even act in unkind ways towards others in their own group or community.
  • Damaged cultural identity
    • Some might feel a detached connection and pride toward their cultural group or ethnicity. It can lead to feeling disconnected from traditions and language or feeling out of place. There can also be feelings of confusion, loss, or shame of their cultural background.
  • Attachment Issues and isolation
  • Fear and mistrust of government or majority groups

Trauma doesn’t define you. Healing is possible and help is available.

When we sense a threat, the brain’s “guard dog” sends out a signal to release stress hormones that deal with the threat. This is our body’s way of protecting us. Usually, these hormones and the feelings we get from them go away when the event passes.

Sometimes the “guard dog” won’t stop barking, even if the threat is gone. This can lead to a large increase in stress hormones.  This excessive stress can cause physical symptoms such as headache, upset stomach, racing heartbeat, and shallow breathing. Over time, it can cause physical illness.

Trauma can change the way you see yourself, the world, and other people. You might not even feel or notice these effects right away. It’s important to know that events that may be traumatic to you may not be for someone else. People can go through the same event differently, so we aren’t all impacted in similar ways.

You may experience the effects of trauma in different areas of your life.

• Thoughts
  • Flashbacks, memories, or nightmares
  • Trouble concentrating or making decisions
  • Always being on high alert
  • Self-blame
• Emotions
  • More intense emotions (both high and low)
  • Difficulty regulating emotions
  • Emotional numbness
• Behaviors
  • Avoiding things that remind you of the event(s)
  • Self-destructive behavior or engaging in risky behaviors
  • Self-injury or suicide attempts
• Physical Health
  • Problems sleeping
  • Cardiovascular problems
  • Inflammation and joint pains
• Spirituality
  • Questioning your beliefs
  • Hopelessness about the future
  • Changed view of the world and people
• Social life
  • Withdrawal, isolation, or avoiding others
  • Difficulty in social relationships

Trauma can have a strong impact on us.  This doesn’t mean it will always be that way.

You can heal from trauma by understanding what happened to you, learning ways to cope, and getting support from others. It is even possible to come out stronger on the other side. You might eventually:

• Feel life's challenges seem easier to handle.
• Have a greater appreciation for life and relationships.
• Sense a deeper connection to something larger than yourself.
• See that new opportunities have come out of the experience.
• Notice an increased sense of connection when talking to others with similar experiences of trauma.

If you are seeking professional help to heal from trauma, your provider may suggest a diagnosis. This is normal and nothing to be worried about. A diagnosis is the process of identifying a disease or disorder you might be dealing with based on the signs and symptoms you are experiencing. A diagnosis helps your provider create a plan to heal, just like the diagnosis of a physical illness.

Just know that healing takes time. It’s okay to have good days and bad days. With time and support, you can start to feel better. It can help to focus on your wellness and prioritize self-care. You can also practice calming strategies to help you when you feel triggered.

calming yourself

supporting your resilience

You don’t have to do this alone.

If you're having trouble coping, it might be a good idea to seek help. Having someone to support you through life can make hard times easier. Talking to a friend is a good place to start. If you find you need more support, there are therapists and programs that help people heal from trauma.

If you need someone to talk to immediately, the 988 Crisis Lifeline is free and confidential.

You can also make a difference for others by getting involved with your community and learning ways to help.