What Is Trauma?

Traumas vary greatly based on the individual, event, and aftermath. Childhood trauma can occur as a result of severe abuse or neglect. Someone else may have experienced trauma as a result of a previous vehicle accident, an unhappy relationship, or a natural disaster.

Whatever the origin, trauma can lead to a variety of mental health issues, such as anxiety, despair, and addiction. Survivors may struggle to meet fundamental needs or requirements such as sleeping, eating, and spending time with loved ones. Because of these issues, some people lose their capacity to operate or fulfil their everyday tasks.

The Elements of Trauma Include:

• The traumatic event(s) that causes physical, mental, or emotional impairment to the individual. A person may have personally experienced this incident or observed it happen to others.
• Experience of the event: Depending on the context and history, two people might have distinct experiences of the same event. One individual may find being caught in a flood distressing, while another sees it as an exciting adventure.
• Effects of the event: Traumas have a lasting impact on individuals who experience them. They can have an influence on mental, physical, and emotional health.

Traumatic Experiences

It is natural to experience significant emotional or bodily reactions to a traumatic occurrence. In most cases, however, these responses resolve as part of the body’s natural healing and recovery process. There are several things you may do to cope with and recover from such an event.

A traumatic experience is defined as any occurrence in life that threatens our safety and may endanger our own or others’ lives. As a result, a person suffers intense emotional, psychological, and bodily anguish, which briefly impairs their capacity to operate properly in daily life.

Examples of potentially traumatic experiences include:

• Natural calamities include bushfires and floods.
• Being a victim or witness to a crime, violent incident such as armed robbery.
• Being engaged in or witnessing a major automobile or transportation accident.
• Experiencing physical or sexual assault.
• Being exposed to photographs, news broadcasts, or social media postings depicting these occurrences.

Almost two-thirds of individuals have experienced at least one potentially stressful event in their lifetimes.

Almost two-thirds (63%) of Canadian adults reported experiencing a potentially traumatic experience at some time in their life. Events may have occurred to them directly or indirectly. Survey participants were asked to include all four of the following: events that happened directly to them, events that they witnessed, events that they learned about that happened to a close family member or friend, and events about which they were repeatedly exposed as part of their job.

The most prevalent form of potentially traumatic occurrence was exposure to a traffic accident (31%), followed by physical assault (18%), life-threatening sickness or injury (17%), natural catastrophes or disasters (15%), and unwelcome sexual experiences other than sexual assaults (15%). Other sorts of occurrences were uncommon, such as being kept captive (1%) or causing major pain, harm, or death to another person (2%).

Women and men describe exposure to many sorts of traumatic situations.

Although the majority of men (60%) and women (67%) reported experiencing a potentially traumatic experience at some time in their lives, the sorts of occurrences described varied.

Approximately one in every six women (16%) claimed having been subjected to sexual assault. For men, the figure was 4%. Other unwelcome sexual encounters were considerably more prevalent in women (23%) than in males (6%), as did exposure to life-threatening disease or injury (19% of women vs 15% of men).

Men (15%) were more likely than women (11%), to have been involved in major accidents. Similarly, males were more likely than women to report being exposed to fire or explosions (11% vs 9%), as well as poisonous substances (7% against 3%).

Reactions to Trauma

The way a person responds to trauma is determined by the type and severity of the traumatic event, whether the person has any prior relevant experience or training, whether they are active or helpless, the amount of available support following the incident, other current stressors in the person’s life, their personality, natural levels of resilience, and any previous traumatic experiences.

Common reactions include:

• Feeling as if you are on ‘high alert’ and ‘on watch’ for anything else that may occur.
• Feeling emotionally numb, as if in ‘shock’.
• Getting passionate and agitated.
• Feeling exceedingly exhausted and tired.
• Feeling very agitated and/or nervous.
• Being extremely protective of others, particularly family and friends.
• Not wanting to leave a specific location for fear of ‘what could happen’.
• Swinging between these emotions.
• These responses are typical, and in most cases, they will resolve as part of the body’s natural healing and recovery process over the next several weeks.

These responses are typical, and in most cases, they resolve as part of the body’s natural healing and recovery process over the next several weeks.

Mental Reactions to Trauma

• Trauma can lead to impaired memory and focus.
• Intrusive thoughts about the occurrence.
• Parts of the experience are continuously replayed in the memory.
• Confused or disoriented.

Emotional Reactions to Trauma

Emotional reactions to trauma can include:

• Fear, anxiety, and panic.
• Shock is characterised by difficulty believing what has happened, as well as feelings of detachedness and confusion.
• Feelings of numbness and distance.
• Not wanting to interact with others or withdrawing from people around you.
• Ongoing alarm – the sensation that the threat is still present or that the action is continuing.
• Letdown – After the crisis has passed, fatigue may become apparent. During the let-down phase, people experience emotions such as despair, avoidance, guilt, oversensitivity, and withdrawal.

Physical Reactions to Trauma

• Traumatic events can cause bodily symptoms like weariness or exhaustion.
• Sleeping patterns being altered.
• Nausea, vomiting, and dizziness.
• Headaches.
• Excessive perspiration.
• Increased heart rate.

Behavioural Reactions to Trauma

Common responses to trauma include:

• Avoiding reminders of the incident.
• Unable to stop concentrating on what happened.
• Getting involved in recovery-related activities.
• Losing touch with my typical everyday routine.
• Changed appetite, such as eating much more or less.
• Turning to drugs like alcohol, cigarettes, and coffee.
• Sleep issues.

Making Sense of the Traumatic Event

Once the unpleasant experience has passed, you may find yourself attempting to make sense of it. This might include reflecting on how and why it occurred, how and why you were involved, why you feel the way you do, if your sentiments reflect the type of person you are, and how the event has impacted your perspective on life.

Helping Resolve Traumatic Reactions to Trauma

There are a number of strategies that can help a person resolve traumatic reactions.

• Recognize that you have experienced something painful or terrifying, and that you will react to it.
• Accept that you will not feel like yourself for a while, but that this will pass eventually.
• Remind yourself every day that you are managing; try not to become upset or disappointed with yourself if you are unable to do tasks as effectively or efficiently as usual.
• Do not use drink or drugs excessively to cope.
• Avoid making huge decisions or making significant changes in your life until you feel better.
• Do not try to ignore what has happened; instead, tackle it gradually.
• Don’t keep your emotions hidden; instead, talk to someone who can understand and support you.
• Try to stick to your usual schedule and keep active.
• Don’t intentionally avoid specific areas or activities. Don’t allow the tragedy to constrain your life; instead, take your time returning to normal.
• When you’re fatigued, be sure you schedule time to relax.
• Make time for regular exercise; it helps to rid your body and mind of anxiety.
• Allow your family and friends to assist you by telling them what you require, such as time out or someone to talk to.
• Relax – try yoga, breathing, or meditation, or do something you like, like listening to music or gardening.
• Express your sentiments when they occur by talking to someone or writing them down.
• When the trauma triggers memories or emotions, attempt to address them. Think about them, then set them away. If it evokes other prior experiences, try to keep them apart from the current difficulty and deal with them accordingly.

Healing and Recovery Process After Trauma

Any occurrence that endangers a person’s own or others’ lives causes the human body to enter a state of hyperarousal. This is similar to an ’emergency mode’ when several internal alarms are activated. Emergency mode provides people with a lot of energy in a short time, increasing their chances of survival.

Most individuals only use emergency mode for a short length of time or until the immediate threat has gone, but they may continue to use it if unforeseen events occur. Being in emergency mode depletes important energy reserves, which is why individuals typically feel exhausted afterward.

The typical healing and recovery process involves the body coming down from a state of heightened arousal. Internal alarms may be turned off, excessive levels of energy dissipate, and the body can return to a state of balance and harmony. Typically, this should happen within a month following the occurrence.

10 Tips On How to Heal Trauma

The route to trauma rehabilitation is not universal, therefore everyone must explore to find their own direction. What works for one individual may not meet your specific requirements. However, beginning with the basics, such as acknowledging your needs and seeking assistance, will help you get started on your healing path. Furthermore, learning good coping skills and exercising patience will help you stay grounded when you’re nervous or stressed.

Below are 10 healthy actions to take to heal from trauma:

• Acknowledge the Event

Following a trauma, people may be hesitant to accept the experience. They go into denial and act as if nothing serious has occurred. However, ignoring the incident prevents healing and deprives you of affirmation. Take the time to retrace the trauma and assess the issue. This will be unpleasant, but rehabilitation cannot occur without discomfort.

• Accept Support

Those without trauma backgrounds may not know how to connect with you after the tragedy, yet they still want to give their support. If you have the time and energy, teach your loved ones about the worst things they may say or do to someone suffering from PTSD or trauma. This ensures that they acknowledge their role in your rehabilitation and give the necessary assistance. Feel free to be vulnerable, honest, and open about your needs, and accept their help as you work together to recover.

• Practice Self-Care

Trauma survivors can use good self-care to prioritize their needs and focus on healing. These activities may change for each individual, but they always revolve on self-love and compassion. A lengthy bath, listening to music, having a delicious meal, or watching your favorite movie are all instances of healthy coping activities.

• Focus On Your Physical Health

When healing from trauma, you must focus your attention and resources on your well-being. How you feel physically has a major influence on how you feel emotionally. Maintain a nutritious diet, regular exercise, and a consistent sleep pattern. These changes are critical to proper brain and body function.

Adequate diet provides you with the energy and drive to achieve your goals. Physical exercise creates endorphins and “feel-good” chemicals, which help to alleviate anxiety and trauma symptoms. Finally, a good night’s sleep may help you relax and revitalize for the day ahead.

• Practice Mindfulness or Meditation

Mindfulness and meditation for PTSD can assist you to eliminate negative ideas and replace them with good, motivating,positive self-talk. Both activities can be tough and uncomfortable at first, but with consistent practice, you can achieve new degrees of relaxation.

• Do Something Fun & Creative Each Day

It might be difficult to have fun after experiencing tragedy. Trauma survivors frequently experience cycles of despair, anxiety, and humiliation. However, getting out of your comfort zone and participating in enjoyable activities is an excellent approach to break this pattern and heal from trauma.

Consider visiting new areas, pursuing your interests, or consuming delectable cuisine. Fun may be a pleasant break from stress and offer a fresh perspective. Furthermore, artistic activities may give opportunities to express difficult thoughts and feelings. Drawing, singing, and dancing are all excellent means of expression.

• Avoid Addictions

Traumas are very bad events. Because the consequences are so serious, individuals usually seek short fixes to feel better, such as alcohol and drugs. While medications might give momentary comfort, they can also impede recovery and negatively influence well-being. Instead, occupy yourself with other things. If you continue to have cravings, you may want to look into addiction rehabilitation applications.

• Get Back Into Your Routine

Trauma may affect many aspects of your life, including your thoughts, feelings, and actions. You may even feel alienated from your normal routine prior to the tragedy. Before the event, review your calendar and revert to previous behaviors that will keep you grounded and steady. Familiarity can help and support the healing process.

• Journal Your Experience

Journaling about trauma might help you process what happened. Feel free to experiment with different solutions that meet your needs. For example, you can write for long periods of time, pouring out all of your thoughts and feelings on the paper. Alternatively, you might commit effort to identifying trauma triggers.

Journaling, no matter how you start, can be awkward at first. However, this exercise clears your mind of negative ideas and gives you insight into your life, needs, and traumas. There are several journaling applications and prompts available to help you get started.

• Don’t Rush the Process

To successfully heal from trauma, never rush the process, take shortcuts, or ignore your difficulties. Trauma rehabilitation needs patience and empathy. Remember that your experience will surely include setbacks. A cycle of success and setbacks is common and anticipated. Success is attainable if you continue to practise healthy coping strategies and move forward.

Bonus Tip

Talk to someone

Following a traumatic incident, you may feel tempted to isolate yourself from friends and social activities, but creating in-person interactions with others is critical to recovery. A simple face-to-face chat with another person can produce hormones that alleviate severe stress.

The assistance of a trauma professional makes a difference. They will listen to you without passing judgement and guide you through the process of enhancing your relationships and being more self-aware.

Eye movement desensitization and reprocessing (EMDR) is considered the first-line treatment of trauma.

Cognitive behavioral therapy (CBT), particularly imagery rescripting, can also help address traumatic reactivity and trauma-related thoughts and memories. In fact, research shows that this type of CBT may be beneficial for treating childhood trauma as well.

We at The Insight Clinic understand that seeking treatment with bravery is the first step toward healing. Our expert team of therapists specializes in offering compassionate and competent support to persons on the path to trauma recovery. We provide a safe, welcoming atmosphere in which you may explore your experiences, deal with your emotions, and develop effective coping skills. Make an appointment with us now to begin the process of restoring your well-being. 

Take the first step towards a happier, healthier you by booking your online therapy session now. Our compassionate therapists are here to support you every step of the way.