What is trauma?

Trauma is a strong emotional and physical reaction to an event perceived as frightening, overwhelming, or threatening. It can occur after an accident, abuse, violence, or other life-changing experiences. However, trauma isn’t always linked to a single event — prolonged stress, bullying, or a destructive home environment can also cause deep wounds.

How we respond to trauma varies from person to person. Some recover quickly, while others develop long-lasting symptoms that affect their well-being and daily life. Regardless of what the trauma looks like, help is available and there are paths forward.

How does trauma affect us?

After trauma, the body and brain may enter an alarm state, with reactions governed by survival instincts. Common responses include:

• Fight or flight. The body goes into alert mode — heart rate increases, breathing quickens, and muscles tense. The urge to “escape” or act quickly becomes stronger.
• Freeze response. Instead of acting, you may feel paralyzed or shut down. Feelings of unreality and emotional numbness are common.
• Emotional feedback. Flashbacks, intrusive memories, and strong reactions to triggers. Traumatic experiences can feel as vivid as when they first happened.

For many, these reactions lessen over time. But if symptoms persist and affect your daily life, it may be post-traumatic stress disorder (PTSD).

Symptoms of trauma.

Trauma can impact both body and mind. Common symptoms include:

Mental and emotional symptoms:

• Anxiety and fear: a constant sense of worry or alertness.
• Avoidance behavior: staying away from places, people, or situations that remind you of the trauma.
• Sleep disturbances: trouble falling asleep, nightmares, or disrupted sleep.
• Emotional numbness: difficulty feeling joy, closeness, or engagement.

Physical symptoms:

• Heart palpitations and muscle tension: the body reacts as if danger is still present.
• Heightened sensitivity to stimuli: sounds, lights, or smells can provoke strong reactions.
• Stomach problems and tension headaches: physical manifestations of stress.

If these symptoms persist for a long time or affect your daily life, professional support can be very helpful.

What happens in the body during trauma?

When exposed to a threatening situation, the body’s stress system activates. The sympathetic nervous system releases stress hormones like adrenaline and cortisol, putting the body on alert. Long-term or repeated stress can affect brain functions, especially areas like:

• Amygdala: responsible for fear response, can become overactive.
• Hippocampus: manages memory and may struggle to distinguish past from present, causing flashbacks.
• Prefrontal cortex: controls rational thinking but can be inhibited, making it hard to manage emotions.

When the body stays stuck in this stress state, it can be difficult to feel safe even when the threat is gone. That’s why it’s important to work on recovery and calming the nervous system.

How to recover from trauma.

Healing from trauma takes time, but there are things you can do to help your body and brain return to a sense of safety.

1. Seek support.

Talk to someone you trust — a friend, family member, or therapist. Putting your experiences into words can reduce loneliness and provide perspective.

2. Maintain daily routines.

Structure and predictability can create safety. Small routines like eating regularly and staying active can help a lot.

3. Move your body.

Physical activity like walking, yoga, or dancing helps release tension. Movement stimulates the nervous system and aids recovery.

4. Create small moments of joy.

Activities like listening to music, painting, or writing can lift your mood and help your brain shift focus to positive experiences.

5. Give yourself time.

Healing takes time, it’s okay to progress at your own pace. Allow yourself to feel your emotions and process them without pressure.

How can therapy help with trauma?

Therapy can be an important part of the healing process. Working with a therapist can help you process your experiences and find strategies to manage symptoms. Common therapy types for trauma include:

• Cognitive Behavioral Therapy (CBT): helps you understand and change negative thought patterns.
• Eye Movement Desensitization and Reprocessing (EMDR): a method that rewires the brain’s response to traumatic memories.
• Psychodynamic Therapy (PDT): explores how past experiences affect you today.

When should you seek help?

If symptoms affect your daily life and don’t improve over time, professional help can be crucial. Signs it might be time to talk to a therapist include:

• Experiencing flashbacks or nightmares that disturb your sleep and quality of life.
• Feeling overwhelmed by daily tasks, work, or relationships.
• Overwhelming feelings of guilt, shame, or hopelessness.
• Isolating yourself and avoiding situations out of fear.

Asking for help is a sign of strength. There are caring, experienced therapists who can guide you forward.

Find out if therapy can help you process trauma.

Experiencing trauma can leave deep emotional and physical scars. It can affect your daily life, relationships, and how you see yourself. But it’s not always easy to know if or when it’s time to seek support.

By answering a few short questions, you can get a clearer idea if therapy might be a helpful step in your healing journey.

Take the therapy test here.