Trauma Reaction & Recovery
- - Elda-Rosa
- Aug 31, 2022
- 4 min read
- Elda-Rosa Coulthrust, MA, LCMHC, LCAS, CCS
“Trauma is a fact of life. It does not, however, have to be a life sentence.” – Peter A. Levine
70 percent of adults experience at least one traumatic event in their lifetime
20 percent of people who experience a traumatic event will develop PTSD
About 8 million people have PTSD in a given year
1 in 13 people will develop PTSD at some point in their life
While some trauma exposures may be considered ‘‘worse’ than others, trauma experiences are processed differently — as well as an individual's path to recovery.
As conversations about the effects of trauma, and strategies for trauma recovery continue to grow; a command for an increase in trauma-informed care has expanded in a wide array of settings.
In my series of trauma related articles, I have captured a host of frequently asked questions - FAQs which evolved into this writing -
What is considered a ‘normal’ reaction to trauma?
At what point in your trauma experience should you seek professional help?
Trauma recovery? What is the best way to recover from a traumatic event?
Are there any post-trauma self-care strategies - that I can try?
Stick around, I'm going to address these FAQs right now.
Understanding Trauma
Here is a recap from our brief Trauma 101 article.
Trauma is defined as any disturbing experience that results in significant fear, helplessness, dissociation, confusion, or other disruptive feelings intense enough to have a long-lasting negative effect on a person’s attitudes, behavior, and other aspects of functioning. Traumatic events include those caused by human behavior (e.g., rape, war, industrial accidents) as well as by nature (e.g., earthquakes) and often challenge an individual’s view of the world as a just, safe, and predictable place (American Psychological Association Dictionary of Psychology).
There are 3 forms of trauma: acute, chronic and complex.
Potential trauma events can include:
bullying / harassment
physical, psychological, or sexual abuse
transportation incidents
medical conditions and/or procedures
grief / loss
loss of freedom / isolation
acts of terrorism / war / community violence
natural disasters
drug and/or alcohol abuse / misuse / addiction
It’s important to emphasize, while a traumatic event may not have a lasting impact for one person, it may be a life obstruction for another.
Trauma Reaction
Experiencing a traumatic event can make you feel as though your thoughts are on repeat and you can't find an exit from re-experiencing the event in your mind.
You may spend most of your time trying not to think about the event - but the thought keeps looping!
For some, re-experiencing thoughts from a traumatic event can feel like an endless ride - imagine being strapped into a roller coaster that you don't want to be on, that does not stop and you can’t get off!
I located a great resource from the Mayo Clinic listing reactions that may surface after exposure to a traumatic event:
Intrusive memories
Symptoms of intrusive memories may include:
Recurrent, unwanted distressing memories of the traumatic event
Reliving the traumatic event as if it were happening again (flashbacks)
Upsetting dreams or nightmares about the traumatic event
Severe emotional distress or physical reactions to something that reminds you of the traumatic event
Avoidance
Symptoms of avoidance may include:
Trying to avoid thinking or talking about the traumatic event
Avoiding places, activities or people that remind you of the traumatic event
Negative changes in thinking and mood
Symptoms of negative changes in thinking and mood may include:
Negative thoughts about yourself, other people or the world
Hopelessness about the future
Memory problems, including not remembering important aspects of the traumatic event
Difficulty maintaining close relationships
Feeling detached from family and friends
Lack of interest in activities you once enjoyed
Difficulty experiencing positive emotions
Feeling emotionally numb
Changes in physical and emotional reactions
Symptoms of changes in physical and emotional reactions (also called arousal symptoms) may include:
Being easily startled or frightened
Always being on guard for danger
Self-destructive behavior, such as drinking too much or driving too fast
Self medicating with alcohol and other drugs
Trouble sleeping
Trouble concentrating
Irritability, angry outbursts or aggressive behavior
Overwhelming guilt or shame
It’s also important to note you may swing between these symptoms and experience some or all.
When Should I Seek Help For My Trauma?
The reactions or symptoms listed above are also helpful to track. It is important to recognize when you may be at risk of post-traumatic stress disorder. If you experience disturbing thoughts and feelings about a traumatic event for more than a month, if they interfere with your ability to function, contact a mental health professional or speak to your medical provider. Getting treatment as soon as possible can help to keep trauma reactions from getting worse. There is also the 988 Suicide & Crisis Lifeline available 24/7/365.
Trauma Recovery
The hallmark from the experience of trauma is re-experiencing the traumatic event in various ways. The expressions of helplessness, isolation and the loss of power and control can be very difficult to navigate.
Trauma recovery is a goal for people who have experienced trauma, and is a course which will be different for everyone.
Trauma recovery does not mean that the post trauma symptoms have been ‘canceled out’ or ‘erased’. It is the ability to adaptively cope in the present without being constricted by the thoughts and feelings attached to the traumatic event from the past.
Trauma recovery is a process that is worked on in stages and may take some time. The re-establishing of safety is a critical stage - just as it is identified as a basic need on Maslow's Hierarchy of Needs.
Self-Care Strategies
Recovery takes time, but having more tools can help with the process. Here are a few strategies that may be helpful:
Continue to educate yourself about trauma / PTSD
Find a support group
Pay attention to your diet - especially stimulant foods and drinks
Be intentional about rest and track your sleep patterns
Talk about your triggers with a professional or someone you trust
Exercise - physically, mentally and spiritually
Journal
Check out our trauma series:
We like questions!
Submit other questions on 12-Evolve.com or schedule a consultation.
If you’re thinking about suicide, are worried about a friend or loved one, or would like emotional support, the Lifeline network is available 24/7 across the United States - dial 988
Sources:
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