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Experiencing significant events can derail an individual’s progress for an extended period. Certain events have the potential to impact an individual’s mental state and behavior for many years, which is known as psychological trauma. This topic is discussed in the newly published guide to the human psyche.
What is psychological trauma?
Psychological trauma refers to an individual’s emotional response to a distressing event in their life, such as the death of a loved one, a car accident, physical or sexual violence, natural disasters, military conflicts, or prolonged illness. Unlike ordinary life struggles, psychologically traumatic events are typically sudden, involve a threat to an individual’s or their loved ones’ life or health, are beyond their control, and can undermine their sense of safety. As a result, affected individuals may struggle with expressing emotions, coping with challenges, and forming relationships.
Scholars have researched psychological trauma for over a century. For instance, in the 19th century, French neurologist Jean-Martin Charcot studied the origins of hysteria, a diagnosis commonly given to women experiencing increased anxiety and emotional instability.
In the early 1900s, hysteria was considered a non-existent illness. However, scholars of Jean-Martin Charcot, including Sigmund Freud, identified a link between the symptoms displayed by supposedly hysterical women and psychological trauma. They subsequently treated these individuals using psychoanalysis.
Following the First and Second World Wars, researchers began actively studying psychological trauma. They observed that soldiers returning from combat zones often experienced emotional suffering in addition to physical wounds. These individuals frequently grappled with disturbing memories, had trouble sleeping, avoided discussing their experiences with loved ones, and lost interest in previously enjoyable activities. Over time, this collection of symptoms was labeled post-traumatic stress disorder (PTSD). The American Psychiatric Association officially recognized PTSD as a psychiatric disorder in the 1980s.
Subsequent research found that PTSD could develop not only in combat veterans but also in victims of violence, individuals who had suffered loss, and those who had experienced catastrophic events.
Contemporary psychologists hold the view that post-traumatic stress disorder (PTSD) does not affect all individuals who have experienced a traumatic event. Additionally, in the initial weeks following a tragic occurrence, it is typical for individuals to feel overwhelmed and exhibit symptoms commonly associated with PTSD.
Such symptoms may include intrusive thoughts and memories, a persistent sense of alertness, and fear of a recurrence of the traumatic event. Moreover, affected individuals may experience a lack of safety, panic attacks, and physical symptoms such as rapid heartbeat, nausea, and severe headaches.
In cases where the aforementioned symptoms subside within a month, mental health experts view them as normal reactions of the psyche to stress and tragedy. However, if these symptoms persist beyond the one-month period, PTSD may be diagnosed.
Psychological trauma can manifest in various phrases and thoughts, such as:
- “I don’t know how to cope with this.”
- “I’ve lost interest in things I used to enjoy.”
- “I can’t stop thinking about what happened and how I could have changed it.”
- “The place where it happened often appears in my dreams.”
- “I drink to forget, but it doesn’t help anymore.”
- “I don’t feel safe anywhere.”
- “I’m afraid it might happen again.”
What are the causes of psychological trauma?
Researchers identify several types of psychological trauma depending on the causes of their occurrence.
Acute trauma
A sudden and severe injury, known as acute trauma, arises from a single event that is stressful or dangerous. This type of trauma can result from various circumstances, such as an act of violence, the passing of a close family member, divorce, or loss of employment. It is important to note that even what may seem like a minor event to some could still be traumatizing to others and cause significant emotional distress.
Chronic injury
When an individual is exposed to stress factors for an extended period of time, it can lead to chronic trauma. Examples of such stressors include being subjected to abusive treatment from parents or enduring bullying during childhood, experiencing domestic violence, coping with a serious illness, or facing challenging financial circumstances. Unlike acute trauma that occurs from a single event, chronic trauma can be ongoing, which can make it particularly challenging to manage and overcome.
Complex trauma
Complex trauma arises from experiencing multiple and recurrent traumatic events, which an individual may not have the ability to stop. As a consequence, their fundamental sense of safety can be undermined, leading to increased anxiety, tension, and hyper-vigilance towards their surroundings.
Individuals who experience complex trauma most commonly suffer from physical, emotional, or sexual violence, both during childhood and in adulthood. Due to the ongoing and repeated nature of such events, individuals experiencing complex trauma can face significant challenges in their ability to cope, heal, and recover.
Secondary trauma
Secondary trauma is experienced by individuals who witness their loved ones or others go through tragic events or their aftermath. This type of trauma typically affects professionals whose jobs involve helping others, such as doctors, social workers, and rescue service personnel. It can also impact those who have friends or family members who have been through traumatic experiences.
Psychologists highlight that individuals respond differently to potentially traumatizing events. While some people can cope with such events without significant difficulty and do not develop trauma, others may struggle to deal with them. The underlying reasons for these individual differences remain unclear to researchers.
What are the risks associated with psychological trauma?
Individuals who have experienced psychological trauma commonly struggle with a range of negative emotions, including anger, guilt, shame, anxiety, and hopelessness. They may also experience difficulty concentrating, which can lead to health problems such as headaches, digestive issues, and chronic fatigue. In some cases, these symptoms can progress to depression and even post-traumatic stress disorder (PTSD).
To prevent the onset of PTSD, it is crucial to closely monitor individuals who have experienced severe events. Some warning signs to look out for include losing interest in previously enjoyed activities and feeling disconnected from loved ones. If left unaddressed, these symptoms can potentially lead to depression or other mental health issues.
Individuals who have experienced psychological trauma often exhibit avoidance behavior, which involves avoiding people or places that are associated with the traumatic event. This behavior can become entrenched over time, leading to a constant sense of threat and an inability to feel safe.
In some cases, individuals may attempt to relieve the tension caused by trauma through the use of alcohol, drugs, or casual sex. Although this may provide temporary relief, it can lead to long-term problems, such as addiction and other negative consequences.
What are some ways to address psychological trauma?
When dealing with psychological trauma, the first step is to try and stop the events that caused it and create a plan to minimize the likelihood of their recurrence in the future.
Somatic therapy, which focuses on bodily sensations, and cognitive-behavioral therapy can help individuals deal with the consequences of psychological trauma. These therapies assist individuals in understanding the emotions, sensations, and thoughts associated with the trauma, and enable them to regain a sense of safety through a more realistic assessment of potential dangers.
These techniques can be practiced by individuals to improve their condition.
Add physical activity
Including some form of physical activity can be beneficial when dealing with a state of hyperarousal and fear that can occur after injury. Engaging in regular exercise can help regain composure and restore the nervous system. It is recommended to dedicate a minimum of 30 minutes per day to physical activity, which can be divided into three 10-minute sessions. Rhythmic exercises, such as walking, running, or dancing, that involve different parts of the body are most effective. During these exercises, focusing on the sensation of the feet touching the ground or the rhythm of the music can also help to distract from negative thoughts.
Don’t stay alone
Following a challenging experience, it’s common to feel the desire to isolate oneself and avoid communication with others, but doing so can exacerbate the situation. Sharing details about the event with others is not necessarily required, but it’s crucial to seek a sense of safety and derive positive emotions from socializing. Engaging in local events, participating in community projects, and reconnecting with old friends are all viable ways to achieve this. Additionally, group therapy can be a valuable resource to consider.
Use self-soothing practices
Learning to manage our emotions and deal with occasional feelings of fear and anxiety is a crucial life skill. Engaging in activities such as deep breathing, focusing on the breath, listening to music, spending time with pets, and other calming activities can assist in regaining a sense of grounding and tranquility.
Take care of yourself
Maintaining good health is crucial, even during difficult times. This includes ensuring a balanced diet, getting sufficient sleep, and avoiding excessive alcohol consumption. Incorporating these healthy habits into your daily routine can provide much-needed support during tough times.
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