Trauma - How it affects your health
What Is Trauma?
Trauma refers to the emotional, psychological, and physical response that occurs after an individual experiences a highly distressing or life-altering event—or a series of such events—that overwhelms their ability to cope. These events can vary greatly, but they often share a common theme of intense fear, helplessness, or horror. Examples of traumatic events include but are not limited to physical, emotional, or sexual abuse, severe accidents, exposure to sexual violence such as rape or assault, combat or war, or natural disasters like earthquakes or floods. Trauma can also result from experiences of betrayal, loss, or bullying, which, though perhaps less visibly extreme, can still have profound emotional effects.
The emotional and psychological impacts of trauma are vast. They can deeply affect an individual’s mental, emotional, and physical well-being, often manifesting in ways that make daily functioning challenging. People who experience trauma may feel emotionally numb or disconnected, have difficulty trusting others, or find themselves unable to control intense emotions like anger, fear, or sadness. Symptoms of trauma may include anxiety, depression, and post-traumatic stress disorder (PTSD). PTSD, for example, can lead to recurring flashbacks, nightmares, and an overwhelming sense of hypervigilance, making it difficult to feel safe or relaxed in everyday situations.
However, it is crucial to understand that not every person who experiences a traumatic event will develop long-term trauma. Trauma's impact is highly individualized and can depend on various factors. These factors include personal resilience, which is the ability to bounce back from adversity, and the presence of support systems such as friends, family, or community resources that can help a person process and cope with the experience. Additionally, an individual’s prior experiences and history of mental health struggles or other stressors can play a significant role in whether or not trauma results in lasting emotional harm. Some individuals may be more susceptible to developing trauma-related symptoms, while others may show resilience and heal over time with appropriate support and coping mechanisms.
The manifestation of trauma is not always immediately visible, and its effects can be delayed. Some individuals might experience symptoms right after the event, while others may not show signs until much later in life, sometimes even decades after the traumatic experience. Additionally, cultural and societal factors can influence how trauma is expressed and understood, with some cultures having more open discussions about mental health, while others may be more focused on stigma or silence surrounding trauma.
Healing from trauma is a highly personal process. While some individuals may require therapy such as Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR) to address and process trauma, others may find solace through support groups, self-care practices, or other coping mechanisms like mindfulness and meditation. Importantly, there is no single right way to heal from trauma, and individuals may need to experiment with different methods of recovery to find what works best for them.
Ultimately, trauma affects people in unique ways. While some individuals may experience lasting emotional and psychological effects, others may find ways to heal and move forward. It is important for society to recognize the individual nature of trauma and support those who are experiencing its impact, creating a safe and empathetic environment for healing. Whether the trauma is visible or not, seeking help when needed is a critical part of recovery. Trauma doesn’t have to define someone forever, but with the right support and resources, individuals can find ways to heal and thrive again.
Effects on Mental Health
The psychological effects of trauma are often the most immediate and noticeable signs, and they can profoundly disrupt a person’s day-to-day functioning. These effects may manifest in many forms, such as depression, anxiety, anger, intense fear, and heightened states of paranoia. Individuals who have experienced trauma may also have flashbacks where they re-experience the traumatic event as if it is happening in real time, causing emotional and psychological distress. These reactions can lead to a constant state of hyperarousal, where the person is always on edge, making it difficult to relax or feel safe in everyday life.
Trauma can also alter one's perceptions of the world, leading individuals to believe that the world is inherently unsafe or that others around them pose a threat. These beliefs can influence relationships, making it harder for the individual to trust others, and it may lead them to avoid social situations or isolate themselves to feel safe. This altered view of the world can have long-term consequences on a person’s emotional well-being, as it undermines their ability to feel secure and connected to others.
In more severe cases, individuals may attempt to cope with the trauma by developing altered personalities or adopting certain defense mechanisms that help them distance themselves from the emotional pain of the trauma. These coping mechanisms may include dissociation, where the person feels detached from their own identity or body, or compartmentalization, where different aspects of the self are pushed aside or hidden in order to function. While these defenses may provide temporary relief, they can complicate recovery and healing, leading to a disconnection from one’s authentic sense of self.
Post-Traumatic Stress Disorder (PTSD) is often the result of exposure to extreme, life-threatening trauma, such as experiences in combat, sexual violence, natural disasters, or serious accidents. PTSD can develop when the psychological and emotional effects of trauma remain unprocessed and unresolved. However, it is important to note that PTSD symptoms may not emerge immediately after the trauma and can sometimes take months or even years to surface, which is why it can often go undiagnosed for long periods. According to the Anxiety and Depression Association of America, the delayed onset of PTSD can make it challenging for individuals to connect their symptoms to their past trauma.
Some of the common symptoms of PTSD include:
Re-living the trauma: Individuals may experience distressing memories or vivid flashbacks, where they feel as though they are re-experiencing the traumatic event in real time. Nightmares related to the trauma can also occur, leaving the individual feeling exhausted and emotionally drained.
Emotional numbness or detachment: People with PTSD often feel disconnected from their emotions or the world around them. They may avoid people, places, or activities that remind them of the trauma, and this avoidance can lead to isolation and a lack of meaningful relationships. They may feel like they are emotionally “shut off” or detached from their own life.
Increased arousal: PTSD can cause individuals to experience heightened levels of arousal—they may struggle with sleep disturbances, like insomnia or frequent nightmares. Concentrating may become challenging, and they may feel easily startled, jumpy, or constantly on edge. Irritability and frequent anger outbursts are also common, often triggered by minor stressors that seem overwhelming.
Shifts in thinking and mood: Trauma can lead to significant changes in how an individual perceives themselves, others, and the world. They may develop negative thoughts about themselves, feeling worthless or guilty about the trauma, even if they were not at fault. Feelings of hopelessness and despair may set in, making it difficult to see a future beyond the pain of the past. These mood shifts can also manifest as difficulty experiencing joy or a sense of emotional emptiness.
The psychological effects of trauma are often intertwined with physical symptoms as well, as trauma affects not only the mind but also the body. Chronic stress, anxiety, and hyperarousal can lead to muscle tension, headaches, digestive issues, and fatigue. These physical manifestations can make it even harder for individuals to heal, as the body and mind are in a constant state of tension and distress.
Ultimately, the psychological impact of trauma is complex and multifaceted. It can manifest in numerous ways and may vary greatly from person to person, depending on factors such as the nature of the traumatic event, the individual's resilience, and the support systems available to them. Healing from trauma is a gradual process, and it often requires professional support, whether through therapy, trauma-focused counseling, or other therapeutic modalities. With the right help, individuals can work through their trauma, process their emotions, and begin to heal—ultimately regaining a sense of peace, self-worth, and control over their lives.
Effects on Physical Health
Trauma profoundly impacts the body’s physiological response systems, particularly the hypothalamic-pituitary-adrenal (HPA) axis, which plays a critical role in the body’s stress response. The HPA axis is the central system through which the brain communicates with the endocrine system, helping regulate the release of hormones like cortisol—the body’s primary stress hormone. When a person experiences trauma, the HPA axis becomes sensitized, making the body more reactive to stress. This heightened sensitivity means that individuals who have experienced trauma are more likely to produce cortisol in response to stressors, even those that may seem less threatening.
In some cases, cortisol is a necessary and protective response. When faced with danger or trauma, the body needs to respond quickly to enhance survival. For example, cortisol plays a vital role in increasing blood sugar levels to provide energy for the body’s “fight or flight” response. It also boosts brain glucose usage, which enhances cognitive function during a stressful event, and mobilizes substances that help repair tissue damage, promoting healing after an injury. In these situations, the effects of cortisol are essential for the body to manage immediate physical stress and trauma.
However, the issue arises when cortisol levels remain elevated over long periods due to ongoing trauma or chronic stress. In these cases, chronic high cortisol can be detrimental to both physical and mental health. Prolonged exposure to elevated cortisol has been linked to a wide range of health problems, including depression, heart disease, digestive disorders, and an increased susceptibility to illness. The prolonged state of stress can also affect the body’s ability to regulate inflammation, disrupt sleep patterns, and impair immune function, creating a cycle of physical and emotional exhaustion.
Under normal circumstances, once the stressor is removed, the body should naturally return to a balanced state, and cortisol levels should normalize. However, when someone has experienced trauma, especially chronic or unresolved trauma, the body may continue to produce elevated levels of cortisol even after the external threat is no longer present. This persistent stress response can significantly impact a person’s overall well-being and prevent the body from achieving equilibrium. Trauma therapy can help address these imbalances in the stress response system, enabling the individual to process and release the emotional and psychological effects of the trauma, which in turn can help rebalance the HPA axis and restore the body’s natural hormonal rhythms.
In addition to the direct effects of trauma on the body’s stress response, there are also indirect effects that can be just as harmful, even if less immediately noticeable. The emotional and physical pain associated with trauma often makes it challenging for individuals to manage their emotions effectively. In an effort to cope with the overwhelming feelings brought on by trauma, some individuals may turn to unhealthy coping mechanisms, such as smoking, drinking, or overeating, in an attempt to numb the emotional pain. While these behaviors may provide temporary relief, they only serve to prolong the emotional distress associated with the trauma by avoiding or suppressing the underlying feelings. Instead of helping the individual process their emotions in a healthy way, these coping strategies ultimately extend the impact of the trauma, preventing them from fully addressing the root causes of their emotional struggles.
Additionally, these unhealthy coping mechanisms can also have their own physical and psychological consequences. For example, alcohol consumption can exacerbate depression and increase anxiety over time, while smoking can contribute to lung disease and other health complications. These behaviors can further isolate the individual, making it more difficult to reach out for help or engage in healing practices such as therapy.
Trauma therapy provides a critical opportunity for individuals to break this cycle. By engaging in therapeutic techniques such as cognitive-behavioral therapy (CBT), trauma-focused therapy, EMDR, or Brainspotting, individuals can begin to process and integrate the emotional pain of their trauma in a way that reduces stress and promotes healing. Therapy helps individuals develop healthier coping strategies, empowering them to deal with their emotions in a more balanced and constructive way. Through these processes, individuals can learn how to regulate their stress responses, break free from harmful patterns, and restore harmony between their mind and body. Ultimately, addressing trauma at both the emotional and physical levels helps individuals not only heal from past wounds but also develop resilience and strength for the future.
What do I do?
There are several effective approaches to addressing the trauma a person has experienced, each tailored to different needs and preferences, but all designed to facilitate healing on emotional, psychological, and physical levels. One of the most commonly known and practiced methods is talk therapy, where a client works with a licensed therapist to explore and process their trauma. This type of therapy offers a space for individuals to express their emotions, thoughts, and memories, and to make sense of the experiences that have shaped them. Talk therapy can provide valuable insight into the ways trauma has influenced one’s behaviors, relationships, and self-perception. In particular, one concept that often arises in trauma work is Attachment Theory, which examines how early relationships, particularly with caregivers, shape our ability to form secure, healthy bonds later in life. Trauma often impacts these attachment styles, leading to patterns of insecurity, mistrust, or avoidance in relationships. By discussing and understanding these trauma-related attachments, individuals can begin to reframe and heal the ways their past has impacted their present relationships.
Another powerful approach is Internal Family Systems (IFS) therapy, which goes beyond the typical talk therapy framework. IFS is based on the premise that each person is made up of multiple parts, or subpersonalities, that can become fragmented due to past trauma. These parts are often categorized as protective parts (which may be critical, controlling, or avoidant) and wounded parts (which carry the emotional pain from past experiences). The goal of IFS is to help clients connect with their core Self, a compassionate, wise, and nonjudgmental inner resource that can lead healing for the other parts. Through IFS, individuals can work to identify, understand, and heal these different parts of themselves, allowing them to address their trauma in a safe, self-compassionate way. In many cases, these parts may have developed specific needs or beliefs to cope with the trauma they’ve experienced. IFS allows clients to work with each part individually, helping them to create safety, compassion, and understanding so the trauma can be processed and healed from within.
In addition to talk therapy and IFS, somatic therapies offer another profound way to heal from trauma. While traditional therapies often focus on cognitive processing, somatic therapies, such as Brainspotting, focus on the connection between the body and the mind. Brainspotting works by helping individuals access and release traumatic memories that are stored within the body. It is based on the understanding that trauma is not just a mental or emotional experience, but also a physical one that can create blockages and tension within the body. By identifying specific eye positions that correspond to the body’s trauma response, Brainspotting helps release the energy and emotion that has been trapped in the nervous system, allowing the individual to process and heal from trauma in a more integrated, holistic way. This mind-body connection is crucial, as trauma is often physically stored in the body in ways that cognitive or verbal therapy alone cannot reach. Somatic therapies such as Brainspotting provide a pathway for emotional release, helping individuals reconnect with their body’s natural healing abilities.
These different approaches—talk therapy, Internal Family Systems, and somatic therapies—are not mutually exclusive, and many individuals find benefit from integrating several of these techniques into their healing process. Each approach offers unique tools to help individuals navigate the aftermath of trauma and create lasting healing. By combining both the cognitive and emotional processes involved in trauma work with a focus on physical release, these therapeutic modalities offer a comprehensive way to address the impacts of trauma, leading to a deeper sense of safety, self-compassion, and overall well-being.
Ultimately, the path to healing from trauma is deeply personal, and individuals may respond differently to various therapeutic techniques. What's important is that there is no one-size-fits-all solution—what matters most is finding the approach that feels right for the person and allows them to feel heard, supported, and empowered in their journey toward recovery.