What is a Traumatic Life Event?
A traumatic life event is described as a highly distressing experience which is characterised by intense stress, fear and a low of overwhelming emotions which can have lasting adverse effects on one’s functioning in the world. These events, such as natural disasters, acts of violence, severe injuries or accidents, loss of loved ones, cultural background, and adverse childhood experiences can disrupt not only one’s immediate sense of safety but also their emotional, physical and psychological well-being.
Trauma does not necessarily have to be one singular event, trauma can be built over a prolonged time. It can look different for everyone, but the key idea is that traumatic life events can alter our brain keeping us stuck in a survival mode. While some might be able to recover from the traumatic event gradually over weeks or months, for other, the trauma can persist and significantly disrupt their lives, leading to prolonged distress and dysfunction.
The Difference Between Trauma and PTSD
PTSD, or Post-Traumatic Stress Disorder, is a recognized mental health disorder which is triggered by a traumatic event. It is characterised by a range of symptoms, part of which are continuous flashbacks, heightened emotional reactions and avoidance behaviours. This is where the link is important, as PTSD is a severe condition which is directly connected to the experience of trauma altering the body’s responses to stress through changes in the stress hormones. On the other hand, ‘trauma ’-related events encompass a much broader spectrum, focusing on the event itself and the emotional reactions it may elicit. The reactions/responses can be different for different individuals. While trauma is the foundation upon which PTSD can develop, experiencing a traumatic life event does not necessarily mean the onset of the disorder.
Symptoms of PTSD
Flashbacks of reliving the traumatic event as it is happening right now
Intrusive thoughts and images
Nightmares related to the traumatic event
Distress and heightened mood swings when reminded of the event
Physical reactions such as sweating, trembling, heart racing and muscle tension.
Panic and fear
Hypervigilance
The Impact of Trauma
Emotional: Traumatic events often trigger heightened emotional responses, including increased anxiety, fear, guilt, shame, helplessness, and hopelessness.
Behavioural: Our bodies cope with overwhelming information during trauma by developing protective mechanisms. Examples include denial, avoidance, social withdrawal, self-isolation, and substance abuse.
Cognitive: Trauma can affect cognitive processes, leading to difficulties with memory, especially recalling events surrounding the trauma. Other cognitive symptoms may include problems with concentration and decision-making.
Physical: Trauma can also manifest in sleep disturbance, fatigue and nausea, muscle tension and severe headaches.
Relationships: Experiencing trauma can have a significant impact on one’s relationships specifically in maintaining existing ones but also affecting the forming of new connections.
Post-Traumatic Stress Disorder (PTSD): As mentioned, a traumatic event can develop into PTSD, which puts the person through intrusive thoughts and heightened levels of distress and unsettledness.
Responding to a Traumatic Event
Denial serves as a coping mechanism following the initial shock, shielding individuals from the emotional impact and information overload.
Fear can trigger intense physical sensations such as a racing heartbeat, sweating, trembling and hyperventilation - in response to the fear of recurrence or reliving of the event.
Mood swings happen suddenly, shifting from being calm and collected to intense panic and irritability, when reminded of the event.
Avoidance, this may involve withdrawing from specific situations or relationships or tuning to substances to escape reality.
The 3 Types of Trauma
Acute Trauma: results from a singular event, usually associated with natural disasters, accidents, assaults
Chronic Trauma: repeated and over a long period, associated with long-term illness, domestic violence, bullying and extreme situations (war)
Complex Trauma: varied and multiple traumatic events and experiences, usually associated with interpersonal relationships as it can have a long-term effect on a person's mind, such as adverse childhood and family disputes.
Recognizing the different types of trauma isn't about ranking them but acknowledging their multifaced experiences. Understanding these distinctions helps create pathways that empower individuals and honor the full range of experiences.
Anxiety and Trauma/PTSD
It's important not to lump them together. Anxiety typically arises in response to a perceived threat, triggering the body's "fight or flight" response. On the other hand, trauma stems from experiencing actual danger, pushing the body into the"flight or fight" mode. While it's possible to experience anxiety alongside Trauma/PTSD, having anxiety doesn't necessarily mean you have experienced or have Trauma/PTSD. It's about recognizing the nuances between the two and understanding that they can coexist but aren't interchangeable.
Coping with Trauma
Healing from trauma is a complex and individual process, as Bessel van der Kolk puts it, “Healing trauma is an experiment”. Finding the right path to recovery takes time and patience. And while there is no quick fix, there are ways that can help manage emotions and support your healing journey.
Self-nurture: It is unrealistic to expect immediate resolution but there are ways to nurture one’s self. This includes reaching out to other people in your life, getting professional help through therapy or joining peer support groups.
Support System: Reaching out and spending time with the people you trust and feel supported by is vital. While it might be tempting to withdraw and shut off people, nurturing connections aids recovery by reducing the level of stress hormones such as norepinephrine and cortisol. Remember, you don't have to talk about the traumatic event but rather focus on the feeling of connection and involvement with other people.
Seating with Feelings: Feeling overwhelmed by a range of emotions is normal. Permit yourself to process and grieve your experiences at your own pace. Healing doesn't adhere to a timeline. Some days will be easier than others - accept and sit with your emotions as they come and go.
Grounding: While it may sound repetitive, grounding and breathing exercises can be effective in managing heightened anxiety levels. Techniques such as engaging your five senses or practising mindfulness through yoga can provide relief and stability during distressing moments.
Ways to Heal
EMDR:
EDMR or Eye Movement Desensitization and Reprocessing, is one the most effective ways to heal. It has demonstrated effectiveness in alleviating symptoms of trauma and PTSD, regardless of it stemming from a single event or prolonged exposure.
EMDR utilises rapid eye movement to stimulate the brain's processing of memories. During a session, individuals recall the traumatic event while focusing on external stimuli. This process aims to reprocess the traumatic memory and diminish its emotional intensity.
Cognitive Processing Therapy (CPT):
This is a different form of CBT (Cognitive Behavioural Therapy) which is quite effective in reducing the symptoms of PTSD. It involves educating individuals about their automatic thoughts and emotions, and encouraging them to recognize and challenge them. Therapists may ask clients to write statements regarding the traumatic event and challenge beliefs associated with it. CPT can be conducted individually or in group settings with assigned "homework" between sessions.
Prolonged Exposure (PE):
Derived from CBT, PE aims to confront anxiety-provoking stimuli. The therapy comprises two parts: imaginal exposure, where individuals describe the event in detail with therapist support, and vivo exposure, which involves discussing feared stimuli outside of therapy and developing exposure exercises to build coping skills and manage emotions. This means establishing a safe therapy environment is crucial due to the anxiety provoking nature.
Psychotherapy:
Although it may not be the first recommendation you will stumble upon, psychotherapy can be beneficial. It provides a space to acknowledge the severity of the experience and address internal wounds. Through psychotherapy, individuals can practise self-compassion, a crucial component in healing from trauma.
What Happens If My PTSD is Left Unattended?
Leaving PTSD unattended is like trying to navigate through life with a heavy anchor dragging behind you, weighing you down every step you take. Putting yourself through a silent struggle can have long-term consequences affecting every aspect of your life from your mental and emotional well-being to your physical health and relationships.
Usually, one of the most alarming consequences of unattended PTSD is avoidance and denying patterns, which a lot of times can lead to developing a form of addiction in the form of self-soothing. What initially starts as a coping mechanism can quickly spiral into a vicious cycle of self-destruction. Heightened levels of depression and anxiety can accompany the addiction. Moreover, flashbacks and intrusive thoughts can take over one’s everyday functioning leaving one hopeless and isolated. Finally, the most obvious consequence is the effect these symptoms can have on an individual's physical health. This means there is an increased risk of cardiovascular and autoimmune diseases developing due to the chronic stress associated with PTSD.
Talking About My Trauma
Embarking your healing journey is deeply personal and no “answer” fits all. It is about finding the right time for you.
Recovery is not about racing or rushing. It is a journey that requires patience, self-compassion and support. Whether it happened recently or years ago, it is never too late to seek help.
This said, confronting trauma can be challenging, but burying it deep within one’s self in hopes of it disappearing is not a sustainable solution. This is why therapy can provide a safe space to explore those overwhelming feelings even if it feels like opening Pandora’s box. Remind yourself, you will not be alone on this journey. A skilled therapist will meet you, exactly where you are, considering all your needs and preferences as you approach the subject.
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