Trauma
Experiences that overwhelm a person – such as abuse, neglect, sudden loss, or other deeply distressing events – can have lasting effects on mental, emotional, and physical well-being. This impact, commonly referred to as trauma, can shape how you think, feel, and respond long after the original experience has passed.
You don’t need a formal diagnosis to notice the impact these experiences may have on your mental health.
This page is here to help you understand common ways such experiences can influence your emotions, thoughts, behaviors, and relationships – and to offer ideas for feeling safer, more grounded, and connected.
How Trauma Can Affect You
When you experience trauma, your brain can become intensely activated, which affects both thought and body. This heightened stimulation may cause a variety of responses, including:
- Anxiety, anger, or other distressing emotions
- Intrusive thoughts, flashbacks, or nightmares
- Problems with concentration or memory
- Feeling constantly on guard or jumpy
- Sleep difficulties
- Physical health problems, such as tension or fatigue
- A sense of helplessness, vulnerability, or disconnection from others
- Trouble noticing good things or feeling positive emotions
These responses are understandable – they reflect how your nervous system adapts to overwhelming experiences.
Anxiety and other symptoms are not just “mental” or “psychological”; they are also physiological. Your nervous system may stay in a fight-or-flight state long after the event, which can affect your body as well as your mind.
When Symptoms Interfere with Daily Life
In some cases, these symptoms last more than a few days and interfere with work, school, or relationships. This may be more likely if you have experienced multiple or ongoing events, but even a single significant event can create persistent challenges. When this happens, a healthcare professional may describe it as a trauma-related disorder.
How This Can Look and Feel
Every person’s experience is unique, but you might notice:
- Feeling disconnected from yourself or others
- Difficulty trusting people or feeling safe
- Strong emotional reactions in situations that remind you of the event
- Turning to substances or behaviors to cope with distress
- Moments of clarity or connection alongside distressing symptoms
Even small moments of awareness or grounding are meaningful steps toward feeling more stable.
Trauma- and Stress-Related Disorders
A mental health disorder is basically a matter of experiencing a pattern of distressing symptoms that professionals have recognized as often occurring together. Clinicians generally use the criteria listed in the Diagnostic and Statistical Manual (DSM) 5 published by the American Psychiatric Association when making a diagnosis.
The most commonly diagnosed trauma disorders in the DSM 5 are:
- Acute stress disorder
- Posttraumatic stress disorder (PTSD)
There are a variety of tools that facilitate healing and recovery after trauma. These include:
- Practices designed to calm the nervous system
- Cognitive coping skills
- Psychotherapy
- Medication
Often, they are most helpful in combination. For example, a psychotherapist can help someone process their experience in a way that isn’t re-traumatizing and teach them how to manage their reactions if they encounter something that reminds them of their traumatic experience. Medication may sometimes be helpful in managing symptoms in the meantime.
For more information, check out these videos about trauma and its treatment.
Moving Toward Safety and Support
You can explore strategies and support at your own pace. Some options include:
- Safety and stabilization: Creating routines and environments that help you feel secure
- Grounding and mindfulness practices: Exercises to reconnect with the present
- See: Grounding and Mindfulness Practices
- Coping strategies: Managing stress, regulating emotions, and restoring energy
- See: Strategies for Managing Stress and Burnout
- Professional guidance: Therapists or trauma specialists can help you process experiences safely
- See: Finding a Mental Health Professional
- Supportive relationships: Trusted people who listen, validate, and offer practical help