A trauma is a very upsetting or disturbing event that may be frightening or shocking. It is an emotional response to deeply disturbing events that overwhelm an individual’s ability to cope. It may be that you got injured or felt threatened. Oftentimes, it is something that happens to someone you love, and you worry about them being hurt. Traumatic events include things like physical or sexual assault, seeing domestic or local violence, and natural disasters. They can also be severe accidents, violent crimes, or the sudden loss of a loved one. Anything that causes strong fear or distress is called trauma. A specific and severe reaction to trauma is known as post-traumatic stress (PTS).
The Physiology of Trauma
Trauma impacts the brain and body, especially the amygdala, hippocampus, and prefrontal cortex. The nervous system remains in survival mode, making it difficult to feel safe even after the danger has passed.
Common Reactions to Trauma
difficulty sleeping
depression
Fear or anxiety
Shock
physical symptoms such as aches, pains, or dizziness.
Substance use
Understanding Trauma Responses
Social Anxiety
How it feels:
You worry about being judged or rejected, which makes connecting with others feel overwhelming.
Why it happens:
Your nervous system has learned to see social settings as risky, so it pushes you to withdraw to avoid potential hurt.
Example:
You may overthink simple interactions, like sending a message or speaking in a group.
Emotional Flashback
How it feels:
You suddenly relive old traumatic experiences as if they’re happening in the present moment.
Why it happens:
Your brain misreads current situations as dangerous and tries to protect you by reacting as if the past threat is still real.
Example:
A harmless argument might trigger the same panic you felt during a past traumatic event.
Toxic Shame
How it feels:
You experience a deep sense of not being good enough or feeling fundamentally flawed.
Why it happens:
Trauma can create distorted self-beliefs, convincing you that criticizing yourself will keep you safe from future pain.
Example:
You blame yourself for things that weren’t your fault or apologize excessively.
Sleeplessness
How it feels:
Even when you’re exhausted, rest is hard to achieve; nightmares or restless nights may occur.
Why it happens:
Your body remains in a heightened stress state, making relaxation difficult. Stress hormones like cortisol fluctuate intensely.
Example:
You lie awake replaying events from the day or jolting awake from unsettling dreams.
Hypervigilance
How it feels:
You stay alert and on guard, even in places or around people who are safe.
Why it happens:
Your brain has learned to scan constantly for danger to prevent future harm, even when there is no real threat.
Example:
You repeatedly check your surroundings, doors, or people’s reactions to feel secure.
Symptoms of Trauma and Post-Traumatic Stress
Emotional Symptoms
Feeling frightened, sad, or angry
Feeling numb or distant
Mood swings
Feeling guilty or ashamed
Cognitive Symptoms
Having intrusive thoughts or flashbacks
Having nightmares
Being confused or having difficulty concentrating
Avoiding reminders of the trauma
Physical Symptoms
Having trouble sleeping
Feeling tired
Muscle tension
Stomach pain or headaches
Behavioral Symptoms
Pulling away from others
Startling easily
Changes in appetite
Increased alcohol or drug use
Specific Reaction to Trauma- Post Traumatic
Stress (PTS)
It is a specific reaction (emotional, psychological, and behavioral) to trauma if the trauma is chronic. It is caused by trauma reminders such as,
- Recollections of what occurred.
- Anything that makes you remember the trauma can be a trigger. This includes someone talking about it, a sound, or a smell. It can also be a person or place linked to the trauma. Even someone who looks like the person who caused the trauma can trigger memories. Television shows, music, or movies that mention something similar can also remind you of it
trauma, or anything else that brings to mind what occurred.
Is PTS normal?
Yes! It is natural to have hard reactions after a trauma. You may have extremely intense reactions or
less severe reactions. Everyone is unique. There is no correct or incorrect manner in responding to a trauma.
When is PTS a Problem?
PTS is usually worse right after the trauma and then gets better after a while. After a few weeks or months, most of the time, PTS is not a big problem. Experts call it Post-Traumatic Stress Disorder (PTSD) when the symptoms don’t get better or become worse over time. So, there is a need to tackle this long-term chronic stress, and, hence, therapy and counselling can assist you in overcoming PTSD.
What Assists with Trauma and PTS?
Ask for help if you are having a hard time with your trauma responses, there is always somebody
who can assist you. You have a very good probability of overcoming the trauma, particularly if you can
get the help and support you require.
It is reassuring to understand that reactions are normal and most likely will improve after some time. Your chances are very good that you will improve. At times you can do this alone or with support from your
family; sometimes a counselor can assist, too.. The counselor works with you and your family, if you live with them. They teach you ways to manage your reactions. The counselor makes you an expert in your trauma reactions and how to manage them in a supportive manner.
Tips to Manage Traumatic Reactions
Recall that the trauma is finished and you are no longer in harm now
- Remind yourself that you did your best under the circumstances
- Find out about your reminders of trauma so you can prepare yourself to cope with them
- Stop and calm down by practice when reacting
- Avoid not avoiding reminders and situations as long as they are safe
- Inform your family about what they can do to make you safe and feel safe
