Trauma is a word that we hear frequently, and it’s used in many different ways. Some people might say that they feel traumatised by a particularly difficult exam, or a painful dentist appointment. Others may describe feeling traumatised by a car accident, or by certain experiences they had as a child.
But what exactly is trauma? How does it impact our minds and bodies, and how can therapy help?
What is trauma?
Trauma is what happens when we experience something very difficult or overwhelming that leaves a lasting impact on how we feel, think, or see the world.
Trauma affects many people. It’s estimated that 75% of Australian adults have experienced trauma at some point in their life. Furthermore, another study revealed that about 42% of Australians experience a traumatic event before turning 18. These statistics tell us that most of us will experience an event in our lives that could be considered traumatic. Given how common traumatic experiences are, it is helpful to understand what exactly trauma is and the impact that it can have on our wellbeing.
What sort of experiences might be considered traumatic?
What defines an experience as traumatic is not so much about the event itself, but about how an individual reacts to it. What is considered traumatic is personal. Two people might experience a very similar event but be affected in a unique and different way, such that one person is traumatised and another is not.
If a person experiences an event where they feel one or more of the emotions below, and the event has an ongoing impact on the way they see themselves, others, or the world around them, it is likely to be considered a traumatic event for that individual. They may feel:
- Afraid
- Unsafe
- Powerless or trapped
- Ashamed
- Humiliated
- Rejected
- Abandoned or alone
- Invalidated, dismissed or minimized
- Unsupported
Trauma can happen through a one-off event or an ongoing experience. It can involve being directly harmed or neglected. It can also occur if a person has witnessed harm to someone else even if they don’t directly experience the harmful event themselves (this is called secondary/vicarious trauma). People can also be affected by trauma that occurred to your family or community even before they were born (intergenerational trauma).
How does trauma impact our minds and bodies?
When we feel stressed or in danger, our bodies release hormones like cortisol and adrenaline. These hormones activate our in-built survival system, preparing us to respond quickly and protect ourselves.
This can lead to automatic survival responses, sometimes described as:
- Freeze: feeling stuck, paralysed, unable to move or think clearly
- Flop: going along with what someone says because it feels impossible to say no
- Fight: feeling angry or ‘on edge’, pushing back, or trying to defend yourself
- Flight: wanting to escape, run away, or avoid
- Fawn: trying to please somebody who may be harming you in order to stay safe
It’s important to know that these responses happen automatically. They are not choices or personal failures. They are your body’s inbuilt way of trying to keep you safe in a threatening situation. At the same time, with support and practice, it is possible to learn to work with these responses, so they feel less overwhelming and less in control of you.
Emotional effects of trauma
After a traumatic experience, people can often feel a wide range of emotions. These can include:
- Anger
- Numbness
- Shock
- Grief
- Confusion
- Shame
- Feeling “on edge” or hyperalert
There is no right or wrong way to feel after trauma. Each individual’s response will be different, and that is ok.
Physical effects of trauma
Trauma can also affect the body. People may experience:
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Headaches or body aches
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Shaking or trembling
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Tiredness or exhaustion
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Changes in appetite
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Dizziness
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Memory or concentration problems
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Changes in vision
Other common experiences:
The physical and emotional effects of trauma can lead to experiences such as:
- Flashbacks
- Panic attacks
- Strong feelings of self-blame
- Dissociation, which may look like feeling numb, spaced out, or detached from your body or surroundings
These experiences can feel frightening and out of the ordinary. But they are common responses to trauma – they do not mean that you’re going to crazy. They occur when our minds and bodies experience something overwhelming and hard to cope with.
How long do the effects of trauma last?
The effects of trauma tend to continue even after the event is over.
This is because the brain is very good at learning what might be dangerous. When we experience something frightening, the brain begins to link certain sights, sounds, or situations with threat. Because of this, being in a situation that reminds us of the trauma in some way can trigger the body’s survival response again. When this happens, the body can react as if the danger is still present, affecting the way we think, feel and act.
How can therapy help with trauma?
One of the most difficult parts of experiencing trauma can be feeling like you went through it alone.
Therapy can be a safe place to begin to make sense of traumatic experiences with a trained psychologist who understands trauma and who cares.
Therapy that is focused on trauma recovery and healing might focus on the following areas:
- understanding how trauma has impacted you
- learning ways to manage overwhelming emotions or reactions
- gently processing difficult memories until they don’t feel so overwhelming anymore
- rebuilding a sense of safety, trust and control
Recovery and healing from trauma takes time but it is possible.
You don’t need a diagnosis to seek care. If you’re struggling or if you feel that you’re holding something heavy, you deserve support.
If you would like to read more about trauma, Jennifer’s blog talks about 8 common trauma responses and the path to healing.
