Childhood Trauma And Anxiety
Anxiety disorders are mental health conditions that can be draining and disruptive to everyday life. Individuals who live with anxiety may wonder whether childhood trauma contributed to their symptoms. Researchers have not found a single cause for depressive and anxiety disorders; rather, they hypothesize that they may be developed through a combination of genetic and environmental risk factors. One such factor can be traumatic stress experienced during childhood development. Still, the science behind childhood trauma and anxiety can be complicated. Below, explore research on these topics and how to find support if you’ve been impacted.
Exploring links between childhood trauma, anxiety disorders, and other mental disorders
Research shows that childhood trauma can have lasting impacts on mental health, with a particularly strong connection between trauma and anxiety. Brain development during the formative years can be altered by challenges like child abuse (including physical abuse, sexual abuse, and emotional abuse), childhood poverty, physical neglect, or exposure to a traumatic event. Some of these changes can include the following:
- A reduced volume in the hippocampus, which can affect emotional regulation and memory processing
- Decreased activity in the prefrontal cortex, which can lead to poor decision-making and reduced impulse control
- An overactive amygdala, which leads to a heightened fear response
Emotional stress has an impact on physical symptoms and vice versa. Traumatic experiences in childhood can dysregulate the stress response on a physiological level, and continued stress and anxiety can perpetuate a cycle of poor physical and mental health.
How traumatic events can impact mental health
Trauma-induced anxiety can differ from general anxiety in several ways, though it can be challenging to observe these differences as a layperson. Trauma-induced anxiety is often more situationally motivated, triggered by reminders of the traumatic event. This anxiety can also cause more intense avoidance behaviors, and according to the National Comorbidity Survey, replication is more likely to co-occur with other mental health disorders such as post-traumatic stress disorder (PTSD).
New research on the timing of trauma during development
Yale University published a study that observed that the timing of trauma can be a factor in whether childhood adversity creates future mood and anxiety disorders or fosters mental resilience in children. Using neuroimaging technology, researchers observed the corticolimbic circuitry in participants to measure activation in conjunction with images that signaled either threat or safety.
Depending on the age of the person experiencing the traumatic events and the nature of the trauma, the developing brain may either experience a dysregulated nervous response or become more resilient toward stressors. Researchers found that those exposed to low or moderate levels of exposure to adversity in middle childhood and adolescence had lower levels of anxiety.
The study offered insights into neuroplasticity, developmental stages, and when traumatic experiences are most likely to make a significant impact on mental health. These results can allow scientists and researchers to have a better understanding of who may be at greater risk of developing anxiety disorders or other psychiatric challenges.
Symptoms of trauma-induced anxiety
Anxiety symptoms can include a range of both physical and emotional symptoms, including:
- Persistent fear or worry, often without discernible cause
- Avoidance behaviors
- Intrusive thoughts
- Panic attacks
- A racing heart
- Sweating and trembling
- Difficulty sleeping
- Hypervigilance
These symptoms can also vary depending on the situation and type of anxiety disorder. Social anxiety disorder can include anxiety and avoidance of social situations, while panic disorders include intense physical and mental sensations that can occur around specific situations.
Strategies for protecting mental health in childhood
Early detection of the impacts of childhood trauma can be key to effective treatment. While not all caregivers may be capable of recognizing and addressing a problem, some may. By taking action, they may protect their child against poor mental health outcomes in the future. Below are a few strategies to consider as a caregiver.
Parental training to avoid childhood trauma
For those who may recognize that their parenting style is maladaptive due to the influences of their own upbringing, parental training or therapy can be helpful ways to shift behaviors into healthier directions. Parental training can teach you new parenting skills. Generally, the authoritative parenting style is associated with higher self-esteem and more significant growth in children.
Teaching coping skills and resilience for anxiety and mental health challenges in childhood
Caregivers are not always able to prevent all forms of adversity or trauma in a child’s life. However, they can help by providing protective factors that mitigate the impact of this trauma. These factors can include open and nonjudgmental lines of communication with their child, providing an outlet for their feelings, offering positive experiences, and teaching their child stress management and coping techniques, such as mindfulness and regular exercise.
Community programs to reduce the likelihood of traumatic events
For children who are growing up in lower socio-economic areas, are being bullied, or have fewer resources, community programs can help offer positive experiences. Programs may include after-school programs through the school system, community sports, camps, or parenting programs offered by various nonprofit organizations in your area.
Healing from childhood trauma in adulthood
Adults who have experienced childhood trauma and are currently living with the effects of trauma-based anxiety may turn to several resources and treatments to manage symptoms, including but not limited to the following.
Medical and therapeutic approaches to anxiety disorders
Anxiety disorders and post-traumatic stress disorder are often treated with a combination of medication and therapy. A doctor or psychiatrist may manage the medication while referring the client to a mental health professional for psychotherapy. Medicines for managing anxiety can include:
- Benzodiazepines (for short-term use)
- Selective serotonin reuptake inhibitors (SSRIs)
- Beta-blockers (for physical symptoms)
- Serotonin-norepinephrine reuptake inhibitors (SNRIs)
The BetterHelp platform is not intended to provide information on which medication or medical treatment may be suitable for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.
Stress management and self-care for anxiety
Several self-help solutions may reduce symptoms of anxiety, including stress management strategies and self-care practices. Popular protective mental health strategies include:
- Practicing good sleep hygiene: Stick to a sleep schedule, avoid caffeine after 2 pm, and keep your bedroom cool, dark, and dedicated only to sleep and sex
- Exercise: Getting regular moderate-intensity exercise with a combination of cardio (walking, biking, dancing), strength, and balance movements
- Socialization: Creating and maintaining strong social connections, as forging meaningful relationships with others is a strong protective factor for mental health
- Practicing mindfulness: Mindfulness may include breathing exercises, meditation, or yoga, among other exercises
Therapy for anxiety disorders
Two popular therapeutic approaches for trauma-based anxiety can include cognitive-behavioral therapy (CBT) or trauma-focused cognitive-behavioral therapy (TB-CBT). These evidence-based approaches focus on processing traumatic memories, challenging negative thought and behavior patterns associated with trauma, and teaching adaptive coping skills. Other therapies that are often used on their own or in conjunction with other types of talk therapy include eye movement desensitization and reprocessing (EMDR) and mindfulness therapies, such as mindfulness-based cognitive therapy (MBCT) or mindfulness-based stress reduction (MBSR).
Some people with anxiety may have difficulty scheduling appointments over the phone and attending in-person therapy sessions. Online therapy offers an effective solution. With an online platform like BetterHelp, fill out an online questionnaire to be matched with a licensed therapist that meets your needs. You can then schedule sessions online and attend from the comfort of your own home through video conference, phone, or live messaging.
Takeaway
Trauma-induced anxiety can have a significant impact on day-to-day life and relationships. By providing outlets and treatment at an early age, you may be able to circumvent some of the risk factors and either reduce or eliminate symptoms. However, even for an adult who has developed symptoms, anxiety disorders are very treatable. Reach out to your medical provider for advice on possible anti-anxiety medications, and contact a therapist in your area or through a trusted online source to manage symptoms and improve your mental health and overall quality of life.
How do you stop anxiety from childhood trauma?
Anxiety from childhood trauma is often the result of mental disorders that develop due to the trauma, such as post-traumatic stress disorder or an anxiety disorder. Adulthood anxiety can be challenging to cope with, but using evidence-based practices can help erase the impacts of early life stress and trauma-related anxiety. Below are a few suggestions to try:
- Journal about your stressful life events in order and check in with your body sensations afterward
- Talk to a therapist about how your childhood trauma relates to your current symptoms, brain, and nervous system
- Join a support group for survivors of childhood abuse and adverse childhood experiences (ACEs)
- Spend time in nature
- Practice mindfulness and meditation to calm your nervous system
- Learn about your brain structure and the way childhood emotional abuse or physical and sexual abuse can impact the brain
- Distance yourself from people who don’t support or believe you about your childhood life events
How does childhood trauma manifest in adulthood?
People respond to childhood maltreatment and trauma differently in adulthood. Some people may develop psychiatric disorders like PTSD and generalized anxiety disorder, whereas others may heal through the trauma and not be as impacted. Either response to trauma is valid. Often, people are affected by psychological trauma in ways they don’t expect, and some people may bury these memories and not realize they’ve been impacted until much later when chronic pain or mood and anxiety disorders start to surface.
Many trauma survivors of child maltreatment and other forms of emotional and physical abuse experience physical symptoms, such as chronic musculoskeletal pain. Cancer, diabetes, heart disease, immune system disorders, and inflammation can also be more common in survivors of childhood trauma exposure. Trauma therapy can be a helpful way to work through these events, even if you don’t want to talk about what happened.
What are the long-term effects of childhood trauma?
Childhood trauma can have many long-term impacts, including but not limited to the following:
- Chronic pain
- Mental illnesses like depression, anxiety, or PTSD
- Fear of connection
- Insecure attachment styles (avoidant, anxious, or disorganized)
- Difficulty trusting others
- Headaches, stomach issues, and other physical symptoms
- Hypersensitivity to the emotions and behaviors of others
What is the number one childhood trauma?
According to research, the most common childhood trauma is abuse. Abuse can be physical, mental, emotional, sexual, financial, or spiritual and can occur at any age. Most frequently, abuse is inflicted on a child by someone they know, such as a family member or family friend. For this reason, it’s important to report signs of abuse, such as bruises, mental health challenges, incontinence, and hypersexuality in children.
If you’re a teen or child experiencing or witnessing abuse of any kind from a family member or caregiver, reach out to the Child Help Hotline at 1-800-422-4453 or use the online chat feature.
What childhood trauma causes anxious attachment?
Any type of childhood trauma can cause an anxious attachment style. However, this style is more likely to develop from abuse or neglect. Disorganized attachment styles are also common in children who have experienced abuse. An emotionally distant parent can also cause anxious attachment in a child, as well as a parent who is sometimes available and sometimes distant.
What triggers childhood anxiety?
Childhood anxiety can arise from various emotional, genetic, and environmental factors. Many children develop anxiety because of adverse experiences, but others may develop an anxiety disorder for no known cause. A family history of mental illness can increase a child’s chances of being diagnosed with an anxiety disorder.
Can childhood trauma cause lifelong anxiety?
Childhood trauma can cause anxiety and anxiety disorders to develop, though with treatment, these symptoms don’t have to be lifelong. Although there is no “cure” for many mental illnesses, treatment can cause symptoms to go into remission and help people develop the skills to cope with and manage daily life alongside symptoms.
Does anxiety from trauma ever go away?
Anxiety from trauma can be reduced or go into remission over time, especially with treatment. Therapy, medication, or a combination are generally recommended for these symptoms. Consult a medical doctor before starting, changing, or stopping a medication.
The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.
What is the most effective therapy for childhood trauma?
Many therapeutic modalities are helpful for people experiencing trauma. The most recommended modalities include cognitive-behavioral therapy (CBT), eye movement desensitization and reprocessing therapy (EMDR), internal family systems (IFS), exposure and response prevention therapy (ERP), and dialectical behavior therapy (DBT). However, hundreds of modalities exist, so consult therapists before choosing the one that seems right for you.
What are the coping mechanisms for adults who have childhood trauma?
Adults with childhood trauma might benefit specifically from grounding exercises and mindfulness, as these exercises focus on physical sensations and the present moment. Because trauma can cause significant dissociation, people with childhood trauma may find that these exercises help them “feel” their body more and be more present in their relationships.
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