Trauma is a word we often hear, but understanding what it really means can help us better support those who have experienced it. Trauma refers to a deeply distressing or disturbing experience that has a lasting impact on a person’s emotional and mental well-being. This can come from a single event or from ongoing situations that feel overwhelming. An estimated 70% of people globally and 50% of American adults will experience a traumatic event during their lifetime. Knowing how trauma affects people and recognizing common reactions can help us provide better support and care. 

What can cause trauma?

Trauma can be caused by a wide range of experiences, from a single shocking event to long-term exposure to stress. Some examples of trauma include:

• Accidents — Car crashes, plane crashes, falls, or other unexpected accidents
• Violence — Physical, sexual or emotional abuse; assault as a child, teen or adult
• Others’ traumatic experience — Witnessing someone else experience trauma 
• Loss — The death of a loved one, especially if it’s sudden or unexpected
• Illness — Sudden or serious illness of a loved one or oneself
• Disasters — Natural disasters like earthquakes, floods, hurricanes or fires
• Neglect — Chronic lack of basic needs like food, safety or emotional support
• War — Being exposed to war or combat as a civilian or service member 

Unfortunately, trauma is quite common and can leave lasting marks on mental health. Trauma affects everyone differently, and its impact can vary depending on factors such as:

• The person’s age
• The support they receive
• The person’s history

4 types of reactions to trauma

When someone experiences trauma, they may have a range of reactions. These responses are completely natural and can be part of the person’s healing process. Trauma can deeply affect a person’s mental, emotional, physical and behavioral well-being. Here are some reactions that can happen in each of these types:

1. Mental reactions reactions to trauma can include:

• Replaying memories — Sometimes, the brain keeps replaying memories of the traumatic event, making it hard to move on.
• Nightmares and flashbacks — Trauma can cause you to experience nightmares or flashbacks, where it feels like the event is happening again. 
• Intrusive thoughts — You may have unwanted, distressing thoughts about the trauma that pop up, even when you don’t want to think about it. 
• Dissociation — This can make you feel like you’re detached from your surroundings or feeling like you’re watching yourself from outside your body. 
• Avoiding thoughts — You may try to avoid thinking about what happened because it feels too painful. 
• Self-blaming — It can be common to blame yourself for what happened or believe you could’ve handled things differently.
• Feelings of weakness or vulnerability — You may feel like you are weak or inadequate because of how you react to the trauma.
• Sensing danger everywhere — The world can start to feel like a very dangerous place, and you feel like you can see danger everywhere you look, leaving you constantly on guard. 

1. Emotional reactions to trauma can include:

• Fear and anxiety — It can be natural to feel scared or anxious after trauma. Sometimes these feelings can be overwhelming and cause you to experience panic attacks. 
• Anger and sadness — Trauma can trigger strong feelings of anger or deep sadness that can be hard to manage. 
• Guilt — You may feel guilty, even though the trauma reaction isn’t your fault, or you believe you should’ve done something differently to try to prevent the traumatic event from happening. 
• Numbness — Sometimes, it may feel tempting to shut down feelings altogether, leading you to experience a sense of emotional numbness. 
• Difficulty trusting others — Trauma can make it hard for you to trust people, even those you know well. 

1. Physical reactions to trauma can include:

• Being easily startled — After experiencing trauma, you may feel jumpy or easily startled by sudden noises or movements. 
• Difficulty sleeping — You may experience troubled sleep, including having trouble falling asleep or staying asleep. 
• Hypervigilance — It may feel like your body is always prepared for something bad to happen, which can be emotionally and physically exhausting. 

1. Behavioral reactions to trauma can include:

• Avoidance tendencies — You make attempts to avoid people, places or things related to the event. This can be in an effort to protect yourself from reminders of the trauma.
• Self-criticism — You may find yourself being very hard on yourself about how you’re feeling or acting after the trauma or a trauma reaction. 
• Alcohol or substance use — You may turn to using drugs or alcohol in an attempt to numb your feelings or escape the pain temporarily. However, this is not a healthy coping mechanism. 
• Self-neglect or self-harm — You may attempt to cope with trauma by not taking care of yourself or engaging in self-harming behaviors. 
• Suicidality — Feelings of hopelessness can sometimes lead you to have thoughts of self-harm or taking your life. If this happens, it’s crucial that you seek help immediately. You can call or text the 988 Suicide & Crisis Lifeline at 988. Veterans can press “1” for the Veterans Crisis Line after calling 988 or text 838255. 

If you or someone you know is experiencing these reactions, it’s important to remember that these can be common responses to trauma. You’re not alone, and these feelings don’t mean something is wrong with you. Reaching out for support from friends, family or a mental health professional can make a big difference in your journey to learn how to cope in healthy ways and heal. 

When does trauma reaction become post-traumatic stress disorder?

Post-traumatic stress disorder (PTSD) is a mental health disorder that some people can develop after experiencing a traumatic event. Symptoms of PTSD usually start within three months of experiencing trauma, but they can sometimes appear later. An estimated 1 in 3 people who experience a traumatic event will develop PTSD. It’s not understood why some people develop PTSD and others don’t. Trauma reactions and PTSD can be effectively treated and managed. 

Embrace healing on your journey to overcome trauma reactions with Lightfully

At Lightfully, we understand that trauma reactions and even PTSD can feel overwhelming, but you don’t have to go through it alone. Our compassionate and expert care is designed to help support you through every step of your healing journey. With our pioneering Precision Care Model, we use a framework of components from evidence-based therapeutic approaches to focus on providing you with whole-person-centered care. Your personalized treatment plan is tailored to your unique needs, ensuring that you receive the best support that’s right for you. We are here to help you find hope and healing with a variety of levels of care. 

Change is possible. When you’re ready to take the first step, contact us. We’ll take the next steps together, toward the fullest, brightest version of you.