What It Means To Struggle With Psychological Trauma And What You Can Do About It
When exploring the topic of trauma, some individuals may talk about physical trauma, which occurs when severe injury happens to the body. However, there are multiple types of traumas, including psychological trauma, which can also have significant mental and physical impacts. Understanding psychological trauma may help you and those you love to become more trauma-informed in daily life and find support.
What is psychological trauma?
Psychological trauma refers to a traumatic emotional response to extreme situations. While many people may experience occasional unpleasant experiences, some may experience extreme traumatic events that leave lasting impacts, including but not limited to post-traumatic stress disorder (PTSD), depression, and anxiety.
In the United States, 61% of men and 51% of women report being exposed to at least one traumatic event in their lifetime. If trauma goes unaddressed, it may lead to mental illness and failing physical health. However, among those who seek help for psychological trauma, approximately 72% learn to cope with the traumatic events and live a life free of long-term adverse effects.
Psychological trauma is not used to refer to light events or slight discomfort. This term refers to severe emotional distress caused by a heightened fight-flight-freeze response during a traumatic event. Different people may have different interpretations or responses to events, so what is traumatic for one person may not be traumatic for another.
What events can cause psychological trauma?
Traumatic events are severely upsetting, dangerous, or life-threatening events. These events produce effects that intrude upon someone's psychological or physical well-being. A traumatic event may result from someone's actions, an accident, or an uncontrollable circumstance.
Traumatic events can include but are not limited to the following:
- Natural disasters, such as fires, earthquakes, tornadoes, or hurricanes
- Physical or sexual assault
- Exposure to acts of war or terrorism
- Involvement in a car accident or workplace accident
- Domestic violence
- The unexpected death of a loved one, especially if unexpected or violent
- Homelessness and poverty
- Food insecurity
If you are facing or witnessing abuse of any kind, the National Domestic Violence Hotline is available 24/7 for support. Call 1-800-799-SAFE (7233) or text "START" to 88788. You can also use the online chat.
How do I know if I have experienced trauma?
It can be normal to experience strong physical or emotional reactions following a traumatic event. In some cases, the uneasiness may diminish over time or when the threat has been eliminated. However, depending on the event's severity, some psychological trauma symptoms may worsen or last for an extended amount of time.
Some of the most common symptoms associated with severe psychological trauma include the following:
- Nightmares
- Confusion
- Mood swings
- Intrusive thoughts about the event
- Flashbacks (vivid and distressing memories of the event)
- Social isolation
- An easy startle reflex
- Increased anxiety or depression
- Sexual dysfunction
- Guilt
The effects of psychological trauma can linger for years, especially without intervention. For some individuals, psychological trauma can affect every aspect of life. Some of the most common effects of untreated trauma include:
- Substance use
- Social withdrawal
- Hostility
- Depression
- Compulsive behavior
- Sexual promiscuity
Untreated psychological trauma may lead to mental illness, including an anxiety disorder, depression, PTSD, or a phobia. For this reason, it can be essential to seek treatment if you have experienced a traumatic event.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources.
The cycle of psychological trauma
Not everyone who experiences a traumatic event may have lingering symptoms. However, recovery may involve facing painful emotions by taking time to process them. Ignoring or suppressing these thoughts and emotions may lead to someone replaying the event in their mind, which can lead to long-term stress. Below are four stages of psychological trauma and how to cope.
Stage one: circuit breaking
Like an electrical system, the human nervous system can become overstimulated. Overstimulation may occur when a traumatic event takes place. As a natural response, the body shuts down some functions to remain prepared to flee, fight, or freeze. Someone might believe they are "in shock" or numb when trauma occurs. During this stage, having social support, practicing grounding, and being able to escape the traumatic event may be essential.
Stage two: returning feelings
Once the initial shock wears off, one's emotions may return. During this time, it may seem like the affected person constantly talks about the event. Some may write in journals or draw to process the situation. These expressive forms of art can be a way of releasing the feelings of being overwhelmed. In addition, journaling has been proven by studies to improve mental health.
Stage three: constructive action
Taking action after a traumatic event may give individuals a sense of control, giving them a sense of autonomy after losing it. For some, social acts like sending cards to people, volunteering at a nursing home, or cooking a meal for someone can help them return to normal. Activities that give one a "sense of purpose" can help them get out of their thoughts and offer support to others.
Stage four: reintegration
When someone experiences psychological trauma, being around a healthy support system can be essential. Talking to others who may be experiencing a similar situation is one way to release the frustration and pain of a traumatic event. During this stage of healing, some people reach out to a support group for survivors or start talking about their stories with people who may relate and find inspiration in their words.
How to find long-term support
Some people who experience psychological trauma may be afraid to ask for help or believe they can function independently. However, it can be challenging to manage trauma symptoms without professional intervention. If you've experienced psychological trauma, you can reach out for support in multiple ways. Some people who are uncomfortable meeting with a therapist in person might choose an option like online therapy through a platform like BetterHelp.
Three hundred and seventy-three studies exploring the efficacy of online therapy for anxiety, depression, PTSD, mood disorders, and phobias found internet-based cognitive behavioral therapy (ICBT) as effective as in-person therapy. These studies also found that internet-based therapy could be more beneficial to some, removing common barriers to traditional therapy, such as stigmas, financial insecurity, a lack of convenience, and difficulty attending sessions.
Through an online platform, clients can connect with a trauma-informed specialist with experience in trauma healing. In addition, they can find online tools like journaling prompts, worksheets, and group therapy to find extra support that might not be available with in-person therapy.
Takeaway
How can I help myself recover from trauma?
According to the American Psychological Association, there are effective ways to cope with the stress of psychological trauma. Reach out to your loved ones for support. If you are ready to talk about what happened, you can talk to someone you trust about your feelings and experience. Ask them for help with daily tasks if you are feeling overwhelmed.
You should also try to face your feelings. Trying to avoid thinking about what happened is tempting, but sleeping excessively, avoiding leaving the house, isolating yourself from loved ones, or using substances to cope are not healthy ways to manage trauma. Too much avoidance can keep you from healing. Try to ease yourself back into a normal routine.
Take care of yourself. Try to eat healthy meals, get regular exercise, and prioritize sleep. Seek out healthy coping mechanisms, like meditation, deep breathing exercises, making art or music, and spending time outdoors.
Be patient with yourself. Take things one day at a time. If you need more support or want to talk to someone about overcoming psychological trauma, consider talking to a therapist.
How do you help someone with emotional trauma?
It can be hard to know what to say or do when someone you care about is experiencing emotional trauma. Sometimes, the best thing you can do is just to be there. Practice active listening and be present, but understand that they may need physical or emotional space. Be patient with them, and offer to help them with routine tasks like cooking, cleaning, or shopping.
You may struggle to find the right thing to say, but it can help your loved one if you remind them that you are there for them. Consider saying things like, “I’m here for you” or “How can I help?” Avoid being dismissive about their reaction to what happened, making assumptions about their feelings, and making judgmental statements.
How can we overcome the effects of emotional abuse?
Recovering from emotional abuse can be challenging and may take some time, but there are strategies you can try. Journaling can help you keep a record of what happened so that you can look back and confirm your memories, which may help you trust yourself more. Remind yourself that it’s not about you. Emotional abuse is about the abuser’s need to control you. They may have made you feel like you deserve the abuse, so remind yourself repeatedly that it isn’t your fault. If you grew up in an emotionally abusive home, take some time to reflect on your experience and question what was abnormal about the way you were raised.
People who have experienced emotional abuse may have a difficult time trusting others. Dealing with trust issues and other ways emotional abuse can affect you can be challenging on your own, and some people may develop PTSD. Ask for help if you need it by reaching out to a trusted friend or loved one or contacting a mental health professional.
How do you break a trauma response?
Everyone experiences trauma differently, but psychological trauma has four distinct phases. With each one, you can do things that may help you cope.
The first stage is circuit breaking, where the body becomes overstimulated and has a flee, fight, or freeze response that can cause physical symptoms. Someone in this stage may feel that they are numb or in shock. During this stage, grounding exercises and reaching out for social support can help.
In stage two, the initial shock starts to wear off. The person’s emotions return, and they may talk about the event constantly. In this stage, journaling may help release these feelings and process what happened.
Next is constructive action. In this third stage, someone experiencing trauma may take action to feel like they’re regaining a sense of control. Activities that give them a sense of purpose may help them move forward, like volunteering at a nursing home or sending cards to people.
The final stage of the trauma response is reintegration, which centers on releasing the frustration and pain of the experience. People in this stage may find a healthy support system helpful, like a support group for trauma survivors where they can share their stories with people who may relate.
How do you treat someone who has been emotionally abused?
Knowing how to treat someone who has been emotionally abused can be challenging. You may struggle to figure out what to say or how to act around them. Sometimes, the best thing you can do is just remind them that you’re there for them and that you care. That may mean just being present to listen to them without judgment; other times, it can mean helping them with tasks they may feel are overwhelming, like cooking or cleaning. If you’re unsure what to say, try something like, “What can I do to help you?” or “What do you need?”
How do you overcome emotional abuse and anxiety?
According to the National Alliance on Mental Illness (NAMI), there are several tips you can try to overcome emotional abuse and anxiety. First, recognize the effects of trauma. These can include panic attacks, eating disorders, trouble sleeping, flashbacks, low self-esteem, and feelings of self-hate. Another thing survivors can do is refocus their inner critics with positive affirmations, like “I love myself” or “I am worthy.”
Exercise can also be beneficial for overcoming the effects of psychological trauma by helping release rage, grief, and hurt. Running, walking, dancing, or yoga are all great options. Sometimes, doing something creative can help release the complicated emotions of trauma. Try drawing, painting, writing, or playing music.
NAMI also suggests asking for professional help if you need it. Reach out to a mental health professional who specializes in trauma and can help you manage and understand your symptoms.
How do you release deep emotional trauma?
Healing from trauma like posttraumatic stress disorder may take some time, but there are some things you can do to help release the complicated feelings that come from emotional trauma.
It can help to learn your triggers. Maybe you’re out at the grocery store, and suddenly, a trigger causes you to feel an impending sense of doom or danger. To prevent these reactions, it’s important to understand your triggers and common reactions so that you can set healthy boundaries and avoid further trauma.
Guided meditation can also help calm your mind when you’re overwhelmed with painful memories, and it is an easy way to get started learning how to meditate. Practicing self-care can also help you take back some control. Getting regular exercise, taking up hobbies that bring out your creativity, or just taking a walk every day can help you focus on your own recovery.
If you need support as you recover or are afraid you may be developing PTSD, depression, or other mental health conditions after something traumatic, like a natural disaster, death, or emotional abuse, seek therapy from mental health professionals who know how to treat PTSD and other trauma-related conditions.
How do you overcome emotional situations?
Emotional situations can lead to stress, but stress is not the same as trauma. That said, many of the same techniques can help someone overcome both emotional situations and psychological trauma. If you need help overcoming an emotional situation, prioritizing self-care can help, acting as a sort of psychological first aid. Getting regular exercise can help release tension and help you overcome grief, hurt, or anger, and doing something creative like painting, writing, crafting, or drawing can help you cope with various emotions, too.
Can emotional trauma be cured?
People can recover from emotional trauma, but it generally happens in stages, and it can take time. Multiple self-help strategies can have positive effects, like focusing on self-care care help, as can getting regular exercise, tapping into your creativity, and reaching out for help. Talk to a trusted friend or loved one, or connect with an online trauma specialist for one-on-one specialized support.
How is emotional trauma healed?
Healing can take a long time, and signs of healing may appear slowly. By following the advice covered here and talking to a mental health professional with experience in treating people with trauma, you may start to notice that you are making progress. For example, things that have triggered you in the past may not hurt you as much anymore. You may find that you’re more comfortable with your emotions and don’t think about the traumatic experience as much any more. Some people may find that they have more energy or are starting to enjoy life again.
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