Trauma

The experience of trauma can be complex and sometimes difficult to completely resolve alone.  So first we'll explore the facts, then the feels.  Please remember that trauma can be complicated and this could be an occasion when seeking help from a trauma specialist is needed, read on to explore what you may need..  There are some tools in 'Create my Toolbox' that will give you some idea of the kind of work you would do if you were seeking help for trauma with a therapist. 

The facts....

Trauma is a psychological and emotional response to a deeply distressing or disturbing event. It can result from a single incident (such as an accident or assault) or prolonged exposure to stressful situations (such as childhood neglect or ongoing abuse).  The symptoms of trauma can range from mild to severe and not everyone who experiences these type of events will go on to develop trauma as many factors determine how a traumatic event will affect a person, including:

  • personal characteristics
  • previous exposure to traumatic events
  • whether the person has a strong support system
  • the type and characteristics of the event or events

Types of Trauma

  • Acute Trauma – Results from a single, intense event (e.g., a car crash or natural disaster).

  • Chronic Trauma – Stems from repeated exposure to distressing experiences (e.g., domestic violence or bullying).

  • Complex Trauma – Involves multiple traumatic events, often occurring over time, such as childhood abuse or neglect.

  • Secondary trauma, or vicarious trauma - a person develops trauma symptoms due to close contact with someone who has experienced a traumatic event. 

Effects of Trauma

Trauma can impact both mental and physical health, leading to:

  • Physical Symptoms – Headaches, fatigue, muscle tension, or digestive issues.
  • Behavioural Changes – Avoidance of triggers, difficulty trusting others, or self-destructive behaviours.
  • Emotional Responses - Anxiety, depression, flashbacks or feelings of helplessness


Trauma and Post-Traumatic Stress Disorder (PTSD) are related but distinct concepts, not everyone who experiences trauma will go on to develop PTSD.  Trauma is the response to the deeply distressing event that can cause short-term symptoms like shock, fear, and anxiety that resolves over a relatively short period of time.  PTSD is a clinical mental health condition that persists for a much longer period of time and significantly impacts daily life.  The person may experience flashbacks, nightmares, numbness and hypervigilance.

Complex Post-Traumatic Stress Disorder (CPTSD) is a mental health condition that develops from prolonged exposure to trauma, such as childhood abuse, domestic violence, or captivity. Unlike PTSD, which often results from a single traumatic event, CPTSD arises from repeated or long-term trauma, particularly in situations where escape feels impossible.  Both PTSD and CPTSD often require professional help.

The feels....

Well, that's not an easy one to answer.  Just as we are each different and unique,  so is trauma.  The causes and types as well as protective factors that come into play, means that how we are able to cope with traumatic events and how it impacts us is very individual.  Childhood trauma, collective trauma, generational trauma, trauma from belonging to a minority group, the list goes on.  However, we know from the collective accounts of others, and from what is seen in the therapy room by professional therapists and counsellors, that there are some shared feelings that seem to accompany the experience of trauma for most people.  This relates more specifically to PTSD and CPTSD.  You may have read our section on the Autonomic nervous system, what we describe there helps us understand what is happening in our bodies when we have been traumatised.  What we know now is that trauma is stored in the body, we may not always have words or memories to describe specific events that may have traumatised us, but what we may recognise is that unsettled feeling, a sense of fear, racing thoughts or tight chest.  In fact its common not to remember, its our minds very clever way of taking care of us.  If something is too difficult for it too cope with, survival mode kicks in and we can separate from what is happening, or has happened, in order for us to get by and carry on with life.

So what we are experiencing, is a nervous system stuck in survival mode.  This means our perception of the world has altered as has our sense of self. Our mind is trying to protect us, if we stay on high alert we may avoid something happening in the future.  Unfortunately, this isn't sustainable, things happen no matter how careful and vigilant we are, and our bodies can't stay in this high alert mode. its exhausting.  And, horrible, when people, places, and situations that we may have previously enjoyed, are now things we may avoid because we don't want to feel those uncomfortable sensations.  A loud noise, certain smells, even a look from someone could all send us spiralling.

You will likely need professional help with this one.  Its can be very difficult to recognise what is going on in your body by yourself.  There is certainly alot of information and exercises you can try, such as breathing exercises, grounding techniques  and other somatic practices.  These are designed to help you restore that sense of calm and safety, we have included some in Create My Toolbox, these are worth exploring as tools to put in your toolbox and would be the type of tools given to you if you went to a professional.