Resilience And Trauma: How To Move Forward In The Wake Of Trauma
Traumatic events can be shocking, dangerous, and scary, and it’s natural to have a range of reactions afterward. The body responds to trauma by activating the fight-or-flight response, which can result in having trouble sleeping, ruminating about what happened, having trouble concentrating, or feeling anxious, scared, or sad.
Everyone handles trauma in their own way. Some people may recover and bounce back quickly, while others may experience long-term effects on their mental health, like post-traumatic stress disorder. However, there are steps you can take to boost your resilience and move forward after trauma—we’ll explore a few of these strategies here.
Resilience and trauma
Trauma is an emotional response to a terrible, disturbing, or frightening event or experience like rape, war, an accident, or a natural disaster. Many people may have a similar response immediately following the event, like denial, shock, anxiety, or trouble sleeping. For some, these symptoms fade over time; for others, they continue and may be accompanied by other symptoms, like flashbacks, depression, anxiety, nausea, or headaches.
The ability to overcome and successfully adapt to challenging life experiences is known as resilience. Resilient people may recover and bounce back from trauma faster, but they will typically still have strong reactions and emotions in the immediate aftermath. Some of the common reactions to trauma include unpredictable feelings, changes in thought and behavior patterns, and changes in relationships.
Post-traumatic stress disorder
When people continue to experience distressing symptoms after a traumatic event, they may develop post-traumatic stress disorder (PTSD). Symptoms of PTSD can vary from person to person, and while they usually begin within three months of the traumatic event, it can sometimes take longer for symptoms to arise.
Resilience factors in traumatic situations and mental health
PTSD symptoms are divided into re-experiencing symptoms, avoidance symptoms, arousal and reactivity symptoms, and cognition and mood symptoms. Some examples of these symptoms in each category are listed below, but this is not an exhaustive list.
Re-experiencing symptoms such as:
- Flashbacks that can include physical symptoms, like sweating or rapid heart rate
- Recurring dreams or memories of the event
- Physical signs of stress
- Distressing thoughts
Avoidance symptoms such as:
- Avoiding places, objects, or events that are reminders of the traumatic event
- Avoiding thoughts or feelings related to the event
- Changing routines to avoid things that are reminders of the event
Arousal and reactivity symptoms such as:
- Startling easily
- Feeling on edge, tense, or on guard
- Having difficulty concentrating
- Having sleeping problems
- Feeling irritable or angry
Cognition and mood symptoms such as:
- Trouble remembering key parts of the event
- Having negative thoughts toward the world or oneself
- Blaming oneself or others
- Continuing negative emotions, like anger, fear, or guilt
- Feeling isolated
Understanding risk factors and resilience in developing PTSD
Anyone can develop PTSD after experiencing a traumatic event, but some risk factors make some people more vulnerable. These include having a personal or family history of substance use or mental illness; experiencing childhood trauma; getting hurt or seeing other people being hurt or killed; and having to face additional stress following the event, like an injury or loss of a loved one.
Resilient people can still experience PTSD, but they are less likely to develop this condition because of certain actions they may take. There are some things that they are more likely to do that can reduce their chances of developing it, including seeking social support, having strong coping strategies, and learning to accept their response to the event.
How to move forward after trauma
Trauma can be devastating, but it is possible to move forward. Resilience is something anyone can learn and develop, and there are some steps you can take to enhance your resilience and start healing. They include the following:
Give yourself time to adjust and be resilient against stress
Depending on the extent of the trauma, you may not bounce back right away. Try to have patience with yourself and the process. Healing takes time for most people, and it’s perfectly normal to experience this and progress at your own pace. Give yourself time to mourn and be kind to yourself as you navigate life after trauma.
Turn to your support system for resilience and trauma recovery
Traumatic stress studies show resilient people usually have a solid support system and are willing to turn to them for help. Family and friends can offer valuable support after a traumatic event, and you may also consider joining a support group for people who have had a similar experience, so that you can connect with other people who are facing similar challenges.
Express your feelings
You may be tempted to close yourself off after a traumatic experience, but sharing your feelings with others can be helpful in your recovery. It can be crucial to open up about how you’re feeling. Talking to people you trust about your emotions is one way to do this, but you may also try journaling or doing something creative for emotional expression, like painting, drawing, or sculpting to tap into your emotions and let them out in a healthy way.
Practice self-care
Self-care can play a significant role in managing mental health, and it can involve a range of different practices that support your well-being. Try to prioritize getting enough exercise, eating healthy food, and getting enough sleep. You can also try meditation, mindfulness, yoga, or other activities to help you reduce stress and promote relaxation.
Try to maintain routines or establish new ones
Having a plan can help you stay on track and including something to look forward to can help boost your mood. Try simple actions like eating meals at regular times, getting a shower every morning, going to bed at the same time every night, or taking a walk after dinner every day. Having clear routines may also make it easier to incorporate healthy habits and self-care activities more regularly.
Getting help
If you have experienced trauma and are having ongoing symptoms that are affecting your ability to meet your daily responsibilities, or if you think you may be experiencing PTSD, therapy can help. Mental health professionals can also help you learn the skills to promote resilience in your everyday life, take care of your well-being, and manage secondary traumatic stress or compassion fatigue if you care for someone during the healing process after complex trauma or PTSD.
The benefits of online therapy for trauma and PTSD
Trauma can take a tremendous toll on a person, and some of the common effects of trauma may make it feel difficult at times to leave the house and seek help in person. In these cases, online therapy may feel a bit easier, as it allows you to have therapy sessions from wherever you have internet, including the comfort of your own home.
Research has also demonstrated the effectiveness of online therapy. In fact, one research study found that online therapy was just as effective as in-person therapy for reducing PTSD.
Takeaway
Frequently asked questions
How can traumatic experiences impact overall mental health in individuals?
Traumatic experiences may lead to a range of severe mental health problems, including depression, anxiety, and posttraumatic stress disorder (PTSD), which can disrupt numerous aspects of daily functioning and relationships. The emotional scars from trauma exposure and challenging life experiences can linger, which can affect a person’s overall behavioral well-being and quality of life.
What role does resilience play in overcoming trauma and promoting recovery?
Resilience can buffer against the negative effects of trauma, enabling trauma survivors to process their experiences and regain a sense of control during the recovery processes. It can foster a mindset that encourages growth and adaptation and help people navigate their healing journey more effectively.
In what ways can being resilient help manage stress after facing adversity or trauma?
Resilience can help people cope with stress by promoting positive thinking and proactive problem-solving. This mindset allows them to face challenges with hope and determination, which can reduce the impact of stressors in their lives.
How does trauma affect resilience and mental health?
Trauma can have significant impacts on a person’s resilience and mental and physical health. Experiencing trauma can lead to mental health challenges, like PTSD or depression. However, some people exhibit resilience, which enables them to better cope and rebound after trauma. Previous research completed by Emory University found that certain neural predictors are associated with resilience following trauma. Additionally, early-life trauma can have significant implications on child development and cause negative outcomes for mental health.
Can resilience negatively affect mental health?
Remarkable resilience can sometimes cause unwanted mental health outcomes. Over-reliance on resilience may lead people to suppress emotions, avoid seeking help or external intervention, or push through challenges without addressing underlying issues. Societal expectations around fostering resilience can also create pressure and guilt for those who have experienced trauma prior.
What does a lack of resilience look like?
When individuals demonstrate remarkable resilience, they often seem to bounce back from trauma and stress pretty easily and handle their emotions well. When people lack psychological resilience, they may have:
- Difficulty coping
- Avoidance
- Emotional instability
- Low self-esteem
- High levels of co-dependency
- A persistent negative outlook
How can you tell if someone is not resilient or is lacking in resilience?
Recent research examined resilience and studied the mental well-being of participants to see how the brain responds to trauma and resilience. Aside from offering valuable insights, the research was praised for demonstrating that it may be possible to identify patients with a lack of resilience with brain scans alone.
Aside from brain scans, you may be able to tell someone is lacking resilience if they seem to have difficulty coping with stress or trauma. They may be emotionally unstable, have low self-esteem, and often avoid uncomfortable situations. People with low resilience may benefit from critical evaluation and trauma-informed care from an expert in clinical psychology.
What is the relationship between trauma and resilience?
An Emory University-led study published in Nature Mental Health, in partnership with the University of North Carolina School of Medicine, made significant advancement in resilience research with the largest civilian trauma study until this point. The participants were recruited from hospital emergency departments across the country, including people who had experienced various traumatic events, including physical assault, sexual assault, mass casualty incidents, car accidents, and high falls. The goal of this study by Emory University School was to gain a better understanding of how brain function increases the risk of developing persistent mental health issues related to trauma.
Using MRI brain scans, the team discovered specific patterns related to how brains process rewards and threats. By examining MRI brain scans, they found that these brain patterns could predict how resilient a person would be after experiencing a traumatic event.
“This research marks a significant shift in understanding resilience. In previous research, resilience was often viewed through the lens of one specific outcome, such as posttraumatic stress, overlooking the diverse impacts of trauma, including potential chronic depression and changes in behavior,” said co-principal investigator Sanne van Rooij, PhD, assistant professor, Department of Psychiatry and Behavioral Sciences at Emory University School of Medicine. “We’ve examined resilience in a multidimensional manner demonstrating how it impacts numerous aspects of mental health, including depression and impulsivity, and is linked to how our brains process rewards and threats.”
Ultimately, researchers discovered the relationship between neural mechanisms and resilience after trauma, providing valuable insights into the key factors that facilitate effective coping and better recovery outcomes. They found that resilience is more than just the ability to bounce back. It’s also about how the human brain reacts to positive and negative stimuli and how that can impact recovery outcomes. It may also provide insight into how to target interventions in clinical practice in the future.
How do resilient people view difficulties and handle stress?
Resilient people often view difficulties as opportunities for growth and handle stress by focusing on solutions, maintaining perspective, and believing challenges will ultimately shape their strength and adaptability.
What is the difference between coping and resilience?
Coping refers to the immediate strategies used to manage stress or challenges. Resilience is the long-term ability to adapt, recover, and thrive after adversity. Coping is often about handling a particular moment or challenge, whereas resilience is more about sustained emotional strength over time.
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