Trauma is considered the experience of psychological distress following a life threatening or disturbing event. Traumatic events can happen to anyone, at any age. When these events occur, the amount of stress that the individual experiences exceeds their ability to cope with or integrate the emotions from that experience. There are many healthy and unhealthy ways individuals can cope with trauma. People who experience trauma may have feelings of sadness, extreme anxiety, anger or survivors guilt. They may also experience physical symptoms such as difficulty sleeping, physical pain, turbulence in relationships, or struggle with self-worth. All of these symptoms are a result of overwhelming stress and may not go away on their own.
Three Types of Trauma
Acute Acute Trauma is from a single stressful or dangerous event Chronic Chronic Trauma is from repeated and prolonged exposure to stressful events. Complex Complex Trauma is from exposure to multiple traumatic events.
What events trigger Trauma?
Emotional and Psychological Trauma can be triggered by: - On-going, relentless events or stress - One-time events - Commonly Overlooked events
On-going, relentless events or stress On-going, relentless events or stress are repeated traumatic events. These events include stress from living in a crime ridden neighborhood, battling a life-threatening illness, bullying, domestic violence, or childhood neglect. One-time events One-time events are traumatic events that occur once. These events include an accident, or injury especially if the victim is young or the attack is unexpected. Commonly Overlooked Events Commonly overlooked events can also be traumatic. These events may seem like a part of life to some people and may even be necessary or life-saving. These events include surgery, death of a loved one, the break-up of a significant relationship, or a deeply humiliating or disappointing experience. These events can be even more impactful if the child is younger than three years old.
I find that when I look at Trauma as an unspoken or unmet need for healing, it brings empathy and understanding to the emotions, feelings and behaviors. -Kristin Folts
Symptoms of Trauma:
Emotional &Psychological Symptoms
Shock, denial, or disbelief
Confusion, difficulty concentrating
Anger, irritability, mood swings
Anxiety and fear
Guilt, shame, self-blame
Withdrawing from others
Feeling sad or hopeless
Feeling disconnected or numb
Physical Symptoms
Insomnia or nightmares
Fatigue
Being startled easily
Difficulty concentrating
Racing heartbeat
Edginess and agitation
Aches and pains
Muscle tension
Trauma Symptoms from Developmental Delays
According to Jen Alexander
Behavioural: Decreased capacity for impulse control; hyperactivity; preference for control; disrupted eating and sleeping patterns. - Emotional: Increased hypervigilance for potential threats; higher levels of distress and reactivity; difficulties with understanding; expressing and regulating feelings. - Relational: Lacking trust in others; reluctance to engage in relationships; preoccupation with connection to an adult; difficulties with asking for help and resolving conflicts. - Cognitive: Difficulties with processing and remembering information; limited attention and concentration; problems with planning and organising a response to a learning task. - Self-Esteem: Lower self-esteem; lack of confidence and belief in one’s skills and strengths; higher levels of guilt and shame.
How long do Trauma Symptoms last?
Depending on the type of trauma, trauma symptoms typically last a few days to a few months. These symptoms tend to disappear gradually as the individual learns to cope with the event. Even after this, symptoms may reappear when triggering events occur, or when painful memories arise. This is typical for people who have experienced trauma and it is important to remember that these responses are normal and that the situation is what is abnormal.
Healthy ways to Cope with Trauma:
1. Exercise Exercise helps the body to regulate itself. It is recommended that people exercise for 30 minutes daily. Cardiovascular exercise is shown to have the most benefits. It can be helpful to try out different types of exercise to find one that you enjoy. 2. Connect with others Connecting with others is an important protective factor for all people and this is especially true for people who have experienced trauma. There are many different ways to connect with others including spending time with friends and family, participating in social activities, joining a support group, volunteering, and making new friends. It is important to remember in all social interactions that you don't have to talk about the trauma, you can ask for support, and you need to avoid spending time alone. Self-isolation is not helpful even if you may want to. 3. Self-regulate your nervous system In order to practice self-regulating your nervous system, you can participate in mindfulness activities such as staying grounded, mindful breathing, allowing yourself to feel what you feel when you feel it, and engaging in sensory input. These activities can help restore balance to you by helping you calm yourself and have a greater sense of control. 4. Take care of your health Taking care of yourself is essential to making progress towards healing. You will feel better as you get plenty of sleep and food. It can also be helpful to reduce stress in your life. This can be done through self-relaxation techniques such as meditation, yoga, or breathing exercises. In all cases, avoid drugs and alcohol.
Sources:
Trauma. (n.d.). Retrieved October 31, 2020, from https://www.psychologytoday.com/us/basics/trauma Robinson, L. (n.d.). Emotional and Psychological Trauma. Retrieved October 31, 2020, from https://www.helpguide.org/articles/ptsd-trauma/coping-with-emotional-and-psychological-trauma.htm