How To Overcome Psychological Trauma And Traumatic Events

Medically reviewed by Laura Angers Maddox, NCC, LPC and Melissa Guarnaccia, LCSW
Updated October 23, 2024by BetterHelp Editorial Team
Please be advised, the below article might mention trauma-related topics that include suicide, substance use, or abuse which could be triggering to the reader.
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How to overcome psychological trauma

When exploring the topic of trauma, some individuals may talk about physical trauma, which occurs when severe injury happens to the body. However, there are multiple types of traumas, including psychological trauma, which can also have significant mental and physical impacts. Understanding psychological trauma may help you and those you love to become more trauma-informed in daily life and find support. 

This article features information on how to overcome psychological trauma, how to identify symptoms of post-traumatic stress disorder (PTSD), and resources to help individuals find mental health services like behavioral therapy so they can begin working through the effects of trauma. 

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Psychological trauma can have a big impact on your life

What is psychological trauma?

Psychological trauma refers to a traumatic emotional response to extreme situations. While many people may experience occasional unpleasant experiences, some may experience extreme traumatic events that leave lasting impacts, including but not limited to post-traumatic stress disorder (PTSD), depression, and anxiety. 

In the United States, 61% of men and 51% of women report being exposed to at least one traumatic event in their lifetime. If trauma goes unaddressed, it may lead to mental illness and failing physical health. However, among those who seek help for psychological trauma, approximately 72% learn to cope with the traumatic events and live a life free of long-term adverse effects.

Psychological trauma is not used to refer to light events or slight discomfort. This term refers to severe emotional distress caused by a heightened fight-flight-freeze response during a traumatic event. Different people may have different interpretations or responses to events, so what is traumatic for one person may not be traumatic for another. 

What events can cause psychological trauma?

Traumatic events are severely upsetting, dangerous, or life-threatening events. These events produce effects that intrude upon someone's psychological or physical well-being. A traumatic event may result from someone's actions, an accident, or an uncontrollable circumstance. 

Traumatic events can include but are not limited to the following: 

  • Natural disasters, such as fires, earthquakes, tornadoes, or hurricanes

  • Physical or sexual assault

  • Exposure to acts of war or terrorism

  • Involvement in a car accident or workplace accident

  • Domestic violence

  • The unexpected death of a loved one, especially if unexpected or violent 

  • Homelessness and poverty 

  • Food insecurity 

How do I know if I have experienced trauma?

It can be normal to experience strong physical or emotional reactions following a traumatic event. In some cases, the uneasiness may diminish over time or when the threat has been eliminated. However, depending on the event's severity, some psychological trauma symptoms may worsen or last for an extended amount of time. 

Symptoms associated with traumatic events

Some of the most common symptoms associated with severe psychological trauma include the following: 

  • Nightmares

  • Confusion

  • Mood swings

  • Intrusive thoughts about the event

  • Flashbacks (vivid and distressing memories of the event) 

  • Social isolation

  • An easy startle reflex 

  • Increased anxiety or depression 

  • Sexual dysfunction

  • Guilt

The effects of psychological trauma can linger for years, especially without intervention. For some individuals, psychological trauma can affect every aspect of life. Some of the most common effects of untreated trauma include:

  • Substance use

  • Social withdrawal

  • Hostility

  • Depression

  • Compulsive behavior

  • Sexual promiscuity

Post-traumatic stress disorder (PTSD) and other mental health disorders

Untreated psychological trauma may lead to mental illness, including an anxiety disorder, depression, PTSD, or a phobia. For this reason, it can be essential to seek treatment if you have experienced a traumatic event.

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The cycle of psychological trauma

Not everyone who experiences a traumatic event may have lingering symptoms. However, recovery may involve facing painful emotions by taking time to process them. Ignoring or suppressing these thoughts and emotions may lead to someone replaying the event in their mind, which can lead to long-term stress. Below are four stages of psychological trauma and how to cope.  

Stage one: circuit breaking

Like an electrical system, the human nervous system can become overstimulated. Overstimulation may occur when a traumatic event takes place. As a natural response, the body shuts down some functions to remain prepared to flee, fight, or freeze. Someone might believe they are "in shock" or numb when trauma occurs. During this stage, having social support, practicing grounding, and being able to escape the traumatic event may be essential. 

Stage two: returning feelings

Once the initial shock wears off, one's emotions may return. During this time, it may seem like the affected person constantly talks about the event. Some may write in journals or draw to process the situation. These expressive forms of art can be a way of releasing the feelings of being overwhelmed. In addition, journaling has been proven by studies to improve mental health.

Stage three: constructive action

Taking action after a traumatic event may give individuals a sense of control, giving them a sense of autonomy after losing it. For some, social acts like sending cards to people, volunteering at a nursing home, or cooking a meal for someone can help them return to normal. Activities that give one a "sense of purpose" can help them get out of their thoughts and offer support to others. 

Stage four: reintegration

When someone experiences psychological trauma, being around a healthy support system can be essential. Talking to others who may be experiencing a similar situation is one way to release the frustration and pain of a traumatic event. During this stage of healing, some people reach out to a support group for survivors or start talking about their stories with people who may relate and find inspiration in their words. 

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Psychological trauma can have a big impact on your life

How to find long-term support

Some people who experience psychological trauma may be afraid to ask for help or believe they can function independently. However, it can be challenging to manage trauma symptoms without professional intervention. If you've experienced psychological trauma, you can reach out for support in multiple ways. Some people who are uncomfortable meeting with a therapist in person might choose an option like online therapy through a platform like BetterHelp. 

Online therapy for post-traumatic stress disorder (PTSD) and other disorders

Three hundred and seventy-three studies exploring the efficacy of online therapy for anxiety, depression, PTSD, mood disorders, and phobias found internet-based cognitive behavioral therapy (ICBT) as effective as in-person therapy. These studies also found that internet-based therapy could be more beneficial to some, removing common barriers to traditional therapy, such as stigmas, financial insecurity, a lack of convenience, and difficulty attending sessions. 

Through an online platform, clients can connect with a trauma-informed specialist with experience in trauma healing. In addition, they can find online tools like journaling prompts, worksheets, and group therapy to find extra support that might not be available with in-person therapy. 

Takeaway

Psychological trauma is real. It can be caused by any number of factors, and individuals respond to it differently. If you've experienced psychological trauma, you're not alone. Consider contacting a trauma-informed professional online or in your area for further support and guidance.
Learn to heal from the impacts of trauma
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