Trauma can happen to anyone because of an injury, a frightening situation or painful events in your past. It is normal to experience trauma responses, and not a character flaw or a weakness. In fact, your body and brain are hardwired to respond to trauma. When you understand how trauma influences the way you perceive the world and those around us, it will help you live a healthier life and get better medical care.
If you or anyone you know is struggling with trauma, free and confidential support is available 24/7 by calling the National Suicide Prevention Lifeline at 1-800-273-8255.
What Is Trauma?
Trauma is “an emotional response to a distressing event or situation that breaks [a] sense of security.” Traumatic events may be life-threatening, yet any events that overwhelm or isolate can result in trauma.
Trauma sets off an “alarm” that triggers the fight or flight response in your body and mind. This heightened state of arousal makes it difficult to feel calm and can be easily reactivated in other situations.
Trauma affects you differently depending on whether you have experienced it once, repeatedly, or over the course of time. Some experience it in obvious forms such as post-traumatic stress disorder, or PTSD, which causes people to revisit the intense emotions they felt during a traumatic event. Others may have a less obvious trauma response. Your life history, support systems and coping skills will alter your experience.
Recognizing a Trauma Response
There’s no “right” way to respond to trauma. How you respond is less concerning to medical providers than how that response influences your life. Reactions to trauma may be severe or mild, but neither are a sign of mental illness.
Initial trauma responses may include:
- Anxiety
- Avoidance of similar situations
- Confusion
- Disassociation
- Exhaustion
- Fear
- Feeling or acting “numb”
More severe trauma responses may include:
- Distress with no relief or moments of calm
- Intense, intrusive thoughts of traumatic events
- Severe dissociation
Delayed trauma responses, which occur longer after traumatic events have occurred, may include:
- Anxiety about flashbacks
- Avoiding any feelings or activities related to the event
- Depression
- Fatigue or other sleep disorders
- Fear of the event happening again
A variety of trauma responses can occur after traumatic events. If any symptoms of trauma impact your quality of life, speak with a medical provider right away, especially if these responses persist for more than a month.
Healing from Trauma
Many people will heal from traumatic experiences over time. A single traumatic event does not mean you will develop PTSD. Yet healing from trauma often involves therapeutic, social support and self-care.
Using the following strategies may help someone heal from trauma:
- Avoid negative coping skills. Substance use, risky sexual activity, reenacting the trauma, or other negative copying skills may temporarily relieve trauma symptoms but don’t provide long-term healing.
- Ground yourself. Grounding techniques help keep you in the present during flashbacks, panic attacks or intrusive thoughts. Count backwards from five and, with each number, notice what is around you: five things you see, four you hear, three you can touch, two you smell and one you can taste.
- Practice self-care. Relaxation techniques such as meditation, exercise, exploring nature, or other activities that promote wellness can help relieve symptoms.
- Social support. The support of friends, family or a faith community are an important part of trauma healing. Sharing your experiences in a non-judgmental environment helps prevent PTSD from developing.
- Therapy. One-on-one or group therapy can provide immense healing from trauma. These can include evidence-based treatments for traumatic stress for people of all ages. A professional therapist may identify patterns and behaviors that prevent healing and help relieve negative symptoms. Visit health.maryland.gov for mental health resources near you.
Just like trauma responses, healing looks different for everyone. Some people may benefit from more than one healing method. Speak to a health care provider for guidance as needed.
Trauma Response in Children
Children can experience trauma similarly to adults, from some of the same types of events. Yet some traumatic events are specific to childhood, including loss of a caretaker or bullying in school.
According to the U.S. Department of Health and Human Services, two-thirds of children reported at least one traumatic event by the age of 16. Treating childhood trauma can prevent future problems including learning disorders, behavioral health issues and substance use disorders.
A child’s trauma response may vary by age and individual. It can include:
- Eating disorders or self-harming behaviors
- High-risk sexual behavior
- Problems sleeping and/or nightmares
- Substance abuse
- Tantrums, excessive crying or displays of fear
- Trouble concentrating at home and at school
- Weight gain or loss
Children are capable of healing from trauma like adults. Access to a supportive care network, whether at home, at school or from professionals, is important. The National Child Traumatic Stress Network has resources available for anyone helping children cope with trauma.
Treating Traumatic Injuries at UMMS
While they can sometimes go hand in hand, physical trauma needs a much different approach than emotional trauma. UMMS has experienced medical providers and support staff able to treat individuals who have experienced traumatic injuries. A traumatic injury can alter a patient’s life in many ways. The Shock Trauma Outpatient Pavilion provides follow-up care to all trauma patients. A referral-based clinic, the Shock Trauma Outpatient Pavilion provides physical and mental health services to survivors of traumatic injury.
Hope in Healing
Surviving trauma and traumatic injury can be difficult. Health care providers at UMMS can be an active member of a patient’s support team. Healing from trauma is possible and there’s reason to hope.
Listen to a Podcast
Important ways to take part in suicide prevention is to understand the issues concerning suicide. Know the risk factors, identify the warning signs, learn how to help others in crisis and change the conversation around suicide. Jennifer Redding, LCSW-C, Executive Director of Behavioral Health at UM Upper Chesapeake Health, explains how to help prevent suicide.
More to Read
- Suicide Prevention: How to Recognize Red Flags—and Where to Reach Out for Help
- Are You Experiencing Situational Depression?
- Feeling Depressed? Find Out How to Cope.
