Trauma
What Is Trauma?
According to the American Psychological Association (APA) trauma is “an emotional response to a terrible event like an accident, rape, or natural disaster.” there can be both short term and long term responses to trauma. Usually when people think of trauma responses they think of the long term responses which include but are not limited to “unpredictable emotions, flashbacks, strained relationships, and even physical symptoms like headaches or nausea” (APA).
Types of Trauma
There are three types of trauma: Acute, Chronic, and Complex.
Acute trauma is the result of a single accident, for example a car accident.
Chronic trauma is repeated and prolonged, abuse/ domestic violence being examples.
Complex trauma is exposure to multiple traumatic events and often within relationships that are meant to feel safe.
Big T Trauma vs Little t Trauma
You may have also heard of Big T trauma vs little T trauma.
Big T Trauma refers to major, often life-threatening events. Examples: abuse, assault, war, natural disasters, serious accidents.
Little t Trauma Refers to ongoing or less obvious experiences that still cause emotional harm.
Examples: chronic criticism, bullying, neglect, emotional invalidation.
Both Big T and Little t trauma can deeply affect a person. Trauma is defined by impact, not by how “serious” it looks from the outside.
Trauma vs. Stress: What’s the Difference?
Stress is a normal, often temporary response to everyday pressures that feels challenging but manageable and may even be motivating.
Trauma is an overwhelming response to events that threaten safety or life. Involving a loss of control and causing lasting changes to the nervous system that impair emotional, mental, and physical functioning long after the event has passed.
How Trauma Shows Up
How Trauma Affects the Brain and Nervous System
Our Amygdala is the alarm system of the brain, when it senses danger it sounds the alarm sending our body into a Fight, Flight, Freeze, or Fawn response. When we experience trauma, oftentimes our Amygdala becomes hypersensitive, sounding the alarm even when we are not in danger. It's a survival mechanism that can become damaging when sending our bodies into Fight or Flight for no reason. When this response occurs the thinking part of our brain (prefrontal cortex) goes offline. Making it more difficult/ impossible to make rational decisions or regulate. These responses are the body's natural way of trying to survive when faced with danger.
Fight, Flight, Freeze, Fawn
Trauma responses often show up as fight, flight, freeze, or fawn. In fight, a person reacts with anger or aggression to defend themselves. In flight, they try to escape or avoid danger. Freeze causes the body to become immobile or numb when neither fighting nor fleeing feels possible. Fawn involves people-pleasing or compliance to stay safe and maintain connection. These responses are natural survival mechanisms, not personal weaknesses.
Healing and Recovery
Is Healing from Trauma Possible?
Yes. While trauma can leave lasting effects, healing is possible. With time, support, and the right tools, people can regain a sense of safety, process their experiences, and rebuild their lives. Healing is personal and often nonlinear setbacks are normal but many survivors find resilience, self-awareness, and even growth through the journey.
Trauma Therapies That Help
Cognitive Behavioral Therapy (CBT)
CBT helps people notice unhelpful thoughts and behaviors that keep them stuck in trauma responses. By gently challenging these patterns, CBT teaches practical ways to manage anxiety, flashbacks, and fear, helping people feel more in control of their lives.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR helps the brain process and “digest” traumatic memories that feel stuck. Using guided eye movements or other techniques, it can reduce the emotional intensity of trauma and help people feel calmer when recalling difficult events.
Somatic Experiencing
Trauma isn’t just in the mind, it's stored in the body. Somatic Experiencing focuses on body sensations and teaches the nervous system to release tension, restore balance, and feel safe again.
