Trauma is something many people associate with a single, intense event, like a car accident or natural disaster. But for many people, trauma isn’t just a one-time event. It can be ongoing. When distressing experiences happen over and over again, it can lead to chronic trauma. However, clinicians generally use the term “complex trauma” or “prolonged trauma exposure.” 

Unlike a single traumatic incident, chronic trauma is repeatedly having traumatic experiences. They can deeply impact your long-term mental, emotional and physical health. Think of it like weathering a long storm rather than surviving a single burst of lightning. Some examples of situations that can lead to chronic trauma include:

• Ongoing childhood neglect or abuse (emotional, sexual or physical)
• Living with a parent struggling with addiction or their own mental health challenges
• Witnessing domestic violence within the home
• Growing up in a consistently unstable or chaotic environment
• Experiencing prolonged bullying or harassment
• Living in a community with ongoing violence or instability
• Being in a long-term, emotionally abusive relationship

Chronic trauma doesn’t have to come from something extreme. It’s about the ongoing stress and lack of safety that your mind and body are exposed to. 

The many faces of chronic trauma: 12 signs you may be living with chronic trauma

The effects of chronic trauma can be complex and show up in a variety of ways. Because it’s often experienced during critical developmental periods, it can deeply influence how you see yourself, others and the world. People experience trauma differently. But here are some signs that may indicate you’re living with chronic trauma:

• Having difficulty with your emotions — You experience intense and unpredictable mood swings, difficulty regulating emotions or feeling constantly on edge. You also might be experiencing persistent feelings of sadness, anxiety or anger. 
• Having difficulty with your relationships — You have trouble forming healthy attachments or a fear of intimacy. You may have a history of unstable or toxic relationships, difficulty trusting others or isolating oneself. You may also isolate yourself from friends or family. 
• Having a distorted self-perception — You struggle with feeling worthless, inadequate or fundamentally flawed. You may also experience high levels of self-criticism or self-blame.
• Experiencing dissociation — You may feel detached from your body, emotions or reality. This can manifest as feeling like you’re watching your life from the outside or experiencing memory gaps. 
• Living in a state of hypervigilance — You’re constantly on guard, easily startled and scanning your environment for potential threats, even when there’s no real danger.
• Experiencing sleep disturbances — You struggle with chronic insomnia, nightmares or restless sleep.
• Living with physical symptoms — You may have unexplained aches and pains, chronic fatigue, digestive issues or other physical ailments that are associated with trauma. 
• Having difficulty with memory and concentration — You may have trouble focusing, remembering details or feeling like your mind is foggy. 
• Reexperiencing symptoms — Often as vivid as with single-incident post-traumatic stress disorder, you may have intrusive thoughts, flashbacks or emotional distress when reminded of past experiences.
• Practicing avoidance — You may find yourself trying to avoid people, places or situations that trigger memories or feelings related to the trauma. 
• Feeling numb or emotionally disconnected — You may feel unable to experience joy or sadness fully. You can feel like you’re emotionally flat or disconnected. 
• Using substances to cope — You may find yourself turning to substances such as alcohol, drugs or even food in an attempt to cope.

Many people with chronic trauma blame themselves or think they’re just bad at handling stress. In reality, your nervous system may be stuck in survival mode. 

How chronic trauma impacts daily life

The lingering effects of chronic trauma can seep into every aspect of daily life. They make seemingly simple things feel challenging. Some areas of your life that chronic trauma may impact are:

• Work or school — You may have difficulty concentrating, managing stress and interacting with colleagues or classmates while at school.
• Social life — You struggle to build and maintain friendships. You may feel awkward or anxious in social situations. You might isolate yourself so you don’t have to deal with such situations.
• Personal care — You may be neglecting basic self-care routines. These can include hygiene, healthy eating or regular exercise routines.
• Decision making — You may feel overwhelmed or paralyzed when faced with choices.
• Parenting — You may experience difficulty regulating your emotions around your children. You may find yourself repeating unhealthy patterns from your own upbringing. You may also struggle to provide consistent care for your children.
• Intimacy — You may experience challenges with trust, vulnerability and emotional or physical closeness in romantic relationships.
• Self-worth — You may practice negative self-talk. You might tell yourself, “I’m broken,” “I can’t be helped” or “I don’t deserve good things.” 
• Physical health — You may experience unexplained health issues like high blood pressure, heart disease or autoimmune conditions

What you can do to find your path to healing

The good news is that healing from chronic trauma is possible. It’s a journey, not a quick fix. But with the right support and tools, you can begin to process your experiences and build a more resilient and fulfilling life. Here are some ways you can work through chronic trauma and take back control of your life:

• Seek professional help — Seeking out therapists and other mental health professionals who are specifically trained in understanding and treating trauma is essential. At Lightfully, our Precision Care Model allows us to focus on treating the whole person. We don’t just look at the diagnosis. We combine the most effective components of evidence-based therapies like trauma-focused cognitive behavioral therapy (TF-CBT), dialectical behavior therapy (DBT) and eye movement desensitization and reprocessing (EMDR). Your therapist will compassionately provide whole-person-centered care designed to fit your unique experiences, challenges and goals. You’ll work together to build healthier thinking patterns, emotional resilience and a stronger sense of self. 
• Attend a support group — Connecting with others who have experienced chronic trauma can provide a sense of community, validation and shared understanding. 
• Practice self-care — Self-care isn’t just about bubble baths and face masks. True self-care means setting boundaries, getting enough rest, eating well and saying no to things that drain you. It’s about making your safety and well-being a top priority. 

Living with chronic trauma can feel exhausting, confusing and lonely. But there is hope and healing is possible. You’re not broken. You’ve just been carrying more than anyone should have to on their own. You deserve peace and healing, and that starts with asking for help. 

Change is possible. When you’re ready to take the first step toward addressing your chronic trauma, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.