Understanding Trauma And Anxiety: Causes, Effects, And Solutions
Trauma and anxiety are often linked and can impact a person’s daily life. When a person experiences a deeply upsetting or disturbing event, such as an accident, natural disaster, violence, or chronic stress, they may experience an emotional response called trauma. Some individuals may develop post-traumatic stress disorder (PTSD) in response to trauma.
Anxiety can be described as a pervasive sense of worry, nervousness, or unease. While it can be normal to experience anxiety in response to certain situations, excessive and persistent anxiety may constitute a mental health disorder. In many cases, post-traumatic stress disorder involves anxiety symptoms. Both PTSD and anxiety can be addressed through therapy and other strategies.
Causes of trauma
In general, trauma is a response to experiencing or witnessing an event or series of events that greatly impact a person’s emotions in a negative way. These traumatic events can be singular, one-off events, like living through a natural disaster, or they can be chronic, such as experiencing childhood abuse or neglect. Three common causes of trauma include major traumatic events, chronic trauma, and complex trauma.
- Major traumatic events: Trauma may originate from a major traumatic event, such as witnessing an actual or threatened death of a friend or family member, experiencing a physical or sexual assault, or having a serious injury or accident. Events that are violent, accidental, or sudden in nature may be considered major traumatic events.
- Chronic trauma: In some cases, smaller traumatic events that happen over time may be referred to as chronic trauma. Chronic trauma could include being repeatedly exposed to stressful situations or living with a prolonged illness.
- Complex trauma: Complex trauma is typically associated with childhood abuse or domestic violence. For a person in these situations, there may be a sense of isolation and an inability to escape, which can contribute to the development of trauma.
Causes of anxiety
There can be many causes of anxiety, some of which may be linked to current or past traumas. A traumatic event, which may involve violence, emotional abuse, or significant loss, may change the way a person perceives the world around them. A negative perception of the world may be accompanied by anxiety symptoms, which can be triggered by thinking about past trauma or experiencing stressful situations.
These symptoms of trauma-related anxiety may be exacerbated by other causes of anxiety as well, which can include the following:
- Genetic factors: Genetics and a person’s family history may play a role in how anxiety is perceived and managed. Some anxiety disorders, such as general anxiety disorder (GAD), may have a genetic component.
- Environmental risk factors: In some cases, a person’s job or home life may contribute to symptoms of anxiety. Some careers can be highly stressful, which may trigger anxiety symptoms on a daily basis. There are also certain times in life, such as after the birth of a child or the loss of a loved one, when anxiety levels may increase.
- Psychological factors: Personality traits, such as high levels of neuroticism and introversion, may be linked to increased anxiety symptoms. Coping mechanisms and the way a person reacts to stress may also impact how much anxiety a person experiences. For example, if a person copes with stress through self-destructive behavior, such as using substances or misusing medication, their anxiety levels may increase.
- Biological factors: Brain chemistry and hormonal imbalances may also contribute to the development of anxiety disorders.
Effects of trauma and anxiety
- Re-experiencing symptoms: A person with PTSD may experience anxiety associated with reminders of an event, which can trigger flashbacks, distressing thoughts, or recurring dreams or memories of the traumatic event.
- Avoidance: PTSD may involve traumatic event avoidance symptoms, which can change how a person lives their daily life. Anxiety related to trauma may lead a person to avoid situations or locations that may trigger memories of trauma. For example, a survivor of a car crash may avoid taking a specific route or riding in a car altogether to avoid the possibility of another crash.
- Arousal and reactivity: After a traumatic event, a person with PTSD may seem unusually anxious or on edge. They may startle easily, have trouble focusing, or display irritability.
- Cognition and mood symptoms: After experiencing trauma, a person may have persistent feelings of remorse, regret, or guilt. It may be challenging for a person living with PTSD to recognize or experience positive emotions.
Outside of PTSD, trauma and anxiety can impact a person’s life at home, work, or school. A person living with anxiety or trauma may experience intrusive thoughts, which can make it challenging to concentrate on the task at hand. They may also experience persistent worries or memories that can inhibit decision-making and present challenges related to productivity.
These two conditions may also impact personal relationships, as individuals with anxiety and who have experienced trauma may withdraw socially and could experience higher rates of depression. Although living with anxiety and trauma can be challenging, there are a variety of coping strategies that can help individuals move forward.
Solutions and coping strategies
Treating trauma and related anxiety may require a multifaceted approach that is tailored to your symptoms and personal needs. Working with a mental health professional can be a good place to start. Below are a few potential treatment options and coping strategies.
Medication options
In some cases, a medical or mental health professional may prescribe medications to manage severe symptoms related to trauma or anxiety. It can be important to note that only doctors and psychiatrists can prescribe medication, and it’s vital to inform your prescribing provider about any side effects you experience.
While medication can be helpful, it’s usually recommended in conjunction with other forms of treatment, particularly therapy. Medication may suppress symptoms, but it doesn’t necessarily address the root of trauma and anxiety in the way working with a therapist can.
Self-help strategies
Individuals living with trauma or anxiety symptoms can take steps on their own to improve their quality of life. Practicing mindfulness strategies, such as medication, yoga, or deep breathing techniques, may decrease symptoms of anxiety and depression. Implementing a daily mindfulness practice may enhance self-reflection and manage emotions related to trauma.
In addition to mindfulness, individuals may also make lifestyle changes to reduce anxiety. These can include getting enough sleep, eating nutrient-rich foods, and exercising regularly. These strategies may regulate mood and hormone levels, which can make it easier to manage symptoms of anxiety and the impact of trauma.
Seeking professional help
After experiencing a traumatic event, working with a therapist can be an effective way to manage anxiety and other trauma-related symptoms. A therapist may use techniques like cognitive behavioral therapy (CBT) to identify anxiety triggers and reframe unhelpful thought patterns.
For individuals living with trauma and anxiety, making it to an in-person therapy session can be challenging. With online therapy, you can attend a therapy session from any location with an internet connection and personal device. You can also choose between phone call, online chat, and video conference for each session, empowering you to tailor the therapy experience to your comfort level.
According to a 2019 study, online therapy may be an effective form of treatment for PTSD. Other research supports the use of online therapy for mental health challenges like depression and anxiety, and evidence suggests that online and in-person therapy are equally effective.
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