What is trauma
Trauma is a deeply disturbing or distressing experience that can impact people physically, psychologically, and emotionally.
The emotional distress following experiencing a traumatic event can be greater than someone’s ability to cope.
Whether the trauma is a single catastrophic event, like a car accident and a terrorist attack, or a long-term exposure to a traumatic environment, such as child abuse, domestic violence, and war, all human beings are vulnerable to trauma.
A common misconception after surviving a traumatic event is that it it over. This is untrue. A traumatic event is not over when it is over.
The effects of trauma often endure in our bodies from anywhere between a few weeks to even decades.
Thanks to research, we have more information on the science behind trauma. Neuroscience focuses on the brain and its impact on behavior and mental processes.
Developmental psychology helps explain how toxic experiences affect the mind and the brain’s development.
Lastly, neurobiology explains how our behavior affects biology, emotions, and the mentality of the people surrounding us.
Trauma does not just leave people with terrible memories that disrupt lives and sleep. It consists of a gamut of symptoms and difficulties.
It is important to note that these symptoms are not always easy to recognize as being trauma-related.
Symptoms of trauma
- Depression
- Irritability
- Decreased concentration
- Numbing
- Loss of interest
- Insomnia
- Emotional overwhelm
- Loss of sense of the future or hopelessness
- Shame and worthlessness
- Few or no memories
- Nightmares or flashbacks
- Hypervigilance or mistrust
- Anxiety or panic attacks
- Chronic pain or headaches
- Substance abuse
- Eating disorders
- Feeling unreal or out of the body
- Self-destructive behavior
- Loss of sense of “who I am”
The traumatic event is just an event, but the effects live on.
While this article just skims the top of trauma and the destruction that it can leave us with, we need to know what can be done to help.
One piece that I explain to my clients is the Window of Tolerance because nearly everyone I work with who has gone through something traumatic in life describes being easily triggered.
For example, they may describe feeling irritable or angry over something that is insignificant, that they feel they shouldn’t have been so angry over. They have a low tolerance when it comes to coping with struggles and issues.
This particular example is one of the symptoms that is not always easy to identify as trauma-related.
After I provide someone with the information that they need to know about trauma and we identify symptoms that are unique to them, like I said, I find the Window of Tolerance valuable.
It is a tool and can help people visualize how wide or narrow their window is.
References and resources:
Body Keeps the Score: Brain, mind, and body in the healing of trauma by Bessel Van Der Kolk, M.D.
Workbook: The Body Keeps the Score by Genie Reads
Window of tolerance
This model was developed by Dan Siegel, MD.
The Window of Tolerance is the optimal emotional zone that allows us to function and thrive. The model can teach us how to cope with stress, anxiety, and trauma.
A person’s Window of Tolerance is having a balance between hyperarousal and hypoarousal.
Window of Tolerance video
One of the resources that I like to pass along to my clients is this video on the Window of Tolerance: What is it and how to stay in it by Dr. Tracey Marks.
My clients and I typically watch the video together and I pause it at key moments, further explain, and we then apply it to my client’s experiences.
We can then collaborate on coping strategies, creating a list, of strategies that works for them and add new ones to try.
I do recommend watching this 6:14 video.
Here’s the difference between them
- Hyperarousal – A person may notice heightened agitation, anxiety, or anger. They may also feel overwhelmed.
- Hypoarousal – In this state, a person may experience feelings of numbness, disassociation, or exhaustion. They may also experience feelings of depression or lack energy.
References and resources:
Hyperarousal signs
Once we have a better understanding of someone’s Window of Tolerance, then we can learn and practice skills and strategies that may help them manage their window.
If a person is in a hyperarousal state, experiencing any of these symptoms:
- Emotional overwhelm
- Panic
- Impulsivity
- Hypervigilance
- Defensiveness
- Feeling unsafe
- Reactive
- Angry
- Racing thoughts
- Etc.
Then, they should try:
- Mindfulness exercises
- Journaling affirmations
- Deep breathing exercises
- Progressive muscle relaxation
- Singing and humming
- Improve sleep hygiene
- Avoid alcohol and caffiene
- Physical activity
- Relaxing mind-body activities
- Improve eating habits
- Build a support network
- Aromatherapy
- Nature therapy
- Dancing
- Creative exercises (like coloring)
- Write things down (journaling)
Hypoarousal signs
If a person is in a hyporarousal state, experiencing any of these symptoms:
- Numb
- “Dead”
- Passive
- No feelings
- No energy
- Unable to think
- Disconnected
- Shut down
- Not present
- Ashamed
- Unable to say “no”
- Etc.
Then, they should try:
- Grounding exercises
- Paced breathing exercises
- Deep breathing
- Listening to music
- Singing and humming
- Dancing
- Engaging the five senses
- Physical activity
- Yoga
- Tai Chi
- Creative exercises (like coloring)
- Revitalizing self-care practices
- Build a support network
- Try to practice a hopeful approach to emotional well-being
These hyperarousal and hypoarousal states are usually experienced by people who have Posttraumatic Stress Disorder, but can also appear when a person is feeling overwhelmed and frustrated.
Approaches to regulating the nervous system can help both hyperarousal or hypoarousal states. That is why there are approaches in both lists.
If you want to learn more about this subject
I recommend searching for people like Janina Fisher, PhD and Dr. Tracey Marks on YouTube. There are a number of credible mental health professionals there. – I’ve actually taken Janina’s course on The Living Legacy of Trauma.
Related content on trauma and regulating the nervous system
Beach Ball Metaphor for Coping with Emotional Dysregulation
Everyday Mental Health Rituals
How to Write an “Unfinished Business” Letter to Help with Processing and Closure
How I Overcame My Fear of Trail Running After Encountering a Cougar
Self-Care Assessment – See Where You’re At
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