I Think I Have Trauma
A guide to help you make sense of what it means to survive and heal from traumatic experiences.
4 min read
There is a widespread understanding that events and experiences from our past can reemerge unexpectedly in the present and, consequently, more people are learning that they may be carrying their own personal trauma. If you’re beginning to notice patterns of emotional or physical distress that you suspect might be rooted in your past, this guide is for you.
If you’re on any kind of social media at all these days, you’ll have noticed that the idea of psychological trauma is becoming increasingly normalized and accepted. More people are learning that they may be carrying their own personal traumatic experiences. Whether you have always known that you hold trauma or you are starting to suspect you do, this realization can be overwhelming. It’s normal to feel unsure about what to do next or even whether your experiences “qualify” as trauma.
Here we will explore what trauma might look like, how to embrace your experiences, and some supportive steps to help you on your healing journey.
Recognizing the Signs of Trauma
Trauma doesn’t always look like we expect. While some people can point to major life events and easily identify them as traumatic, others have endured a series of incidents over time that have led to complex trauma. If you’re unsure whether trauma is affecting you, here are some common symptoms:
First of all, common symptoms include emotional distress. This may present as anxiety, depression, feelings of numbness or detachment, or intense emotional reactions to reminders of certain events. When a reaction seems out of proportion to the cause, it may be a trauma response.
Related to emotional distress might be changes in behavior, such as avoiding specific people or places, withdrawing from relationships. We may develop very rigid routines as a way of managing our emotional distress, such as an excessive reliance on going to the gym or being very particular about what we eat. Conversely, changes in behavior might look more like avoidance and withdrawal: excessive time on our phones or watching television.
Lastly, do not be surprised to find that physical distress (which is related to emotional distress) might increase. The presence of chronic tension, fatigue, unexplained pain, or a constant state of alertness are all common symptoms of trauma.
If you recognize any of these symptoms in your own life, it’s important to tell yourself that these symptoms are valid responses to overwhelming events. Self-validation is truly the first step toward healing. Trauma lives in the body as well as the mind, making it a multi-level experience that requires compassion and patience to address. For more in-depth resources, we have included a list of the best books about understanding and healing from trauma at the end of this article.
Let’s expand on the first step of healing: self-validation. A common response when people begin to acknowledge their trauma is believing that they shouldn’t feel this way or that their experience isn’t “bad enough” to be considered traumatic. But trauma is defined by how it affects us, not by the event itself. In other words, if certain memories, relationships, or situations continue to impact you in distressing ways today, your experience deserves acknowledgment.
It’s important to remember that comparing your pain to someone else’s pain doesn't relieve the impact on your own life. It’s okay to honor your unique path, even if it doesn't look like what you see in the lives of others.
Therapy can play a transformative role in healing from trauma. Working with a therapist, especially one trained in trauma therapy, provides a safe and supportive environment to process painful memories and feelings. Trauma-informed approaches like somatic therapy and EMDR are designed to help people work through trauma holistically, addressing both mind and body.
Somatic therapy is rooted in the science that shows trauma is often stored in the body, which can lead to physical symptoms or patterns of emotional reactivity. Using techniques such as mindfulness, grounding exercises, and cathartic emotional processing, somatic therapy helps release physical tension associated with trauma. Confronting old wounds like this with an expert builds resilience.
Complex trauma is a result of prolonged or repeated exposure to overwhelming events such as abuse and neglect. Wes Curtis, a therapist at Downtown Somatic Therapy who specializes in treating complex trauma, uses relational techniques to help undo the experience of aloneness that often comes with complex trauma. “Somatic processing done in the company of a trusted person is a powerful therapeutic method for healing trauma that happened within a relationship,” according to Wes.
If you’re starting to recognize the impact of trauma in your life, here are some steps to consider:
1. Seek a Trauma-Informed Therapist: Look for therapists who specialize in trauma and who can offer approaches like somatic therapy, which incorporates the body in the healing process. Finding the right therapist can feel like a daunting task, but exercising the courage and commitment it takes to start with a therapist is a key step in addressing trauma.
2. Learn Grounding Techniques: Techniques like deep breathing, sensory exercises, and mindfulness can help you stay connected to the present moment. Grounding exercises are especially helpful for managing feelings of anxiety or overwhelming memories. Box breathing is highly effective and easy to remember.
3. Explore Trauma Resources: There are many resources—books, articles, and support groups—that can provide guidance and connection as you begin this journey. Books like The Body Keeps the Score by Bessel van der Kolk or Waking the Tiger by Peter Levine offer profound insights into trauma and healing.
4. Take Your Time: Trauma healing is not a quick process, and it’s perfectly okay to go at a pace that feels right for you. Honor your own timeline, and remember that each step you take matters.
Additional Resources and Support
Exploring trauma can be challenging, but you don’t have to do it alone. Support is available in various forms, whether through one-on-one therapy, online resources, or community groups. Below are some additional resources that might be helpful:
- Books: The Body Keeps the Score by Bessel van der Kolk, Healing Trauma by Peter Levine, and It Didn’t Start With You by Mark Wolynn.
- Websites: Sites like CPTSD Foundation and HelpGuide offer helpful resources and content about trauma and recovery.
- Trauma-Informed Therapy Directories: Online directories like Psychology Today or TherapyDen let you search for trauma-informed therapists in your area.
Recognizing trauma and taking steps toward healing is a brave journey. By validating your experience, learning more about trauma’s effects, and exploring resources like therapy and grounding techniques, you’re setting the foundation for recovery. Healing takes time, patience, and self-compassion. Every small step you take toward understanding and healing from trauma is a meaningful one.