Understanding Trauma
In a lot of ways, trauma is a normal part of life. Studies can vary, but an average of 70% of folks worldwide are estimated to have been exposed to at least one traumatic event, and about 30% of people report experiencing four or more traumatic events in their lifetime (Benjet et al, 2016). With trauma being so prevalent, it’s curious that we all feel so hesitant to talk about it openly, and there is so little guidance on how to deal with it in a healthy way. This entry is meant as an initial step to creating awareness about the types of trauma and the effects they can have on all aspects of our lives.
What is trauma?
Trauma is not a one-size-fits-all concept; its definition can vary based on who you ask. Broadly speaking, trauma refers to an emotional, psychological, or physical response to an event or series of events that are distressing or harmful. These events can range from natural disasters and accidents to more personal experiences such as abuse, violence, or loss. At the same time, events don’t need to rise to the level of life-threatening or potentially life-threatening in order to be considered psychologically traumatic.
An important distinction is that trauma is not equivalent to PTSD. Only a small percentage of people who experience traumatic events go on to develop PTSD symptoms. PTSD is a specific set of symptoms that follows exposure to a traumatic event, and that is so severe that it impacts the person’s ability to function, and a description of the disorder may be the subject of a subsequent blog post.
Types of trauma
When experts speak diagnostically, we rely on manuals like the Diagnostic and Statistical Manual or DSM, currently in its 5th edition, to define what constitutes a mental disorder and the symptoms that are associated with it, so we have some sort of common language. In looking at the DSM, it requires exposure to “actual or threatened death, serious injury or sexual violence” in order for a PTSD diagnosis to be considered. But other, less severe events may have had such an impact on someone’s life as to have caused what we call “trauma”. So, if you had terrible acne growing up and experienced relentless bullying as a result, that may be traumatic for you. Or, if your significant other betrayed your trust and was unfaithful, shattering your sense of self and the world, that may also be considered traumatic.
Another way to look at trauma relates to its frequency and duration. We talk about acute trauma when it’s the result of a single distressing event like a natural disaster, a car accident, or a sexual assault. Chronic trauma relates to extended exposure to stressful situations that last for long periods of time, like living in a war zone, being a first responder, or experiencing childhood sexual abuse. Lastly, there’s what we call complex trauma, which is often the result of repeated exposure to multiple traumatic events, often in interpersonal relationships. Examples of complex trauma include childhood abuse or neglect.
Trauma can occur by directly experiencing the incident, but also by witnessing the incident or hearing about it if it happened to someone close to you. Mental health and medical practitioners sometimes experience what is called vicarious trauma, which results from hearing multiple accounts of traumatic events from people they work with.
Effects of Trauma:
The impact of trauma extends far beyond the initial event. It can affect various aspects of an individual's life, including:
Emotional well-being: Trauma can lead to a range of emotional responses, including anxiety, depression, anger, and guilt. Some folks are more likely to react with big emotions when they would have previously been able to manage the situation in a different way.
Physical health: Chronic stress from trauma may contribute to physical health issues, including cardiovascular problems and compromised immune function.
Cognitive functioning: Trauma can impair memory, concentration, and decision-making skills, affecting daily functioning.
Substance use: Some people use substances to manage difficult feelings and memories, and this substance use can become problematic in various ways.
Treatments for trauma:
There are a variety of approaches that have been found to be effective in addressing symptoms associated with trauma. While this is not a comprehensive list, these are some of the most commonly used approaches:
Cognitive behavioral therapy (CBT)
Prolonged exposure
Somatic therapy
What to do if you or someone you know has experienced a traumatic event?
The first thing to do is always to ensure that you or the person in question is safe and out of harm’s way. Keep in mind that safety can be physical or psychological.
Once safety has been established, seek or offer support without judgment. Everyone experiences trauma differently, and most people will process the trauma in a healthy way if they have access to support and validation.
Establish a routine. After experiencing trauma, a routine can be quite containing and comforting, providing a sense of safety and predictability.
Seek or offer help in finding professional help. Most people can benefit from the support of a professional, whether they experience the kinds of symptoms associated with PTSD or not.
Be patient. Don’t push the person or yourself to do or talk about something you might not be ready to deal with.
Remember, trauma is part of the human experience. Most of us will experience it at some level. For those who are struggling to make sense of what they’ve been through or are experiencing symptoms of PTSD, help is available!
