Most people would probably argue that they have a basic idea of what trauma is. In fact, many of us will experience some kind of trauma in our lives, whether it’s something extreme or a single experience that sticks with us. 

But what is trauma, really? More importantly, if you have experienced it, how can you cope with the lingering effects and eventually move on? 

Trauma can be more complicated than many people realize. Let’s take a closer look at it and cover some of the most effective ways of coping. 

Understanding Trauma

Trauma is an emotional response to a disturbing event. Trauma can occur after witnessing something like a house fire, a natural disaster, or a car accident. Or it can occur when something happens directly to you, like abuse, neglect, or discrimination. 

It’s easy to think about trauma in a generalized, large context. For example, it’s widely understood that many soldiers returning from war experience the lasting effects of trauma based on things they witnessed or took part in. Those living in war-torn communities or marginalized groups dealing with mistreatment can also experience weeks, months, or even years of trauma. 

But, it can also be much more personal. 

The death of a loved one can be traumatic. An emotionally or physically abusive relationship can leave you traumatized. Understanding that there are many causes and many levels to the emotional response of trauma can make it easier to determine what it really is. 

What Are the Signs of Trauma?

People can process trauma differently, depending on what happened and when it occurred. For example, if you experienced abuse or neglect as a child, you might have tried to push down or ignore the effects of trauma as a way to protect yourself. 

But emotions always demand to be felt. Even later in life, you might struggle with relationships, deal with distractions, or feel somehow disconnected from the rest of the world without really understanding why. 

Recognizing some of the common signs of trauma can help you understand what you’re dealing with, so you can give it a name before getting the help you deserve. 

With that in mind, some examples of the range of reactions caused by trauma include: 

• Sadness
• Emotional numbness
• Negative thoughts about yourself or the world
• Self-destructive behaviors
• Irritability
• Difficulty sleeping
• Flashbacks

Even though trauma is an emotional response, it can also come with physical symptoms. You might experience headaches, dizziness, chest pains, and fatigue. 

It’s not uncommon for people dealing with trauma to experience guilt or shame, even if the traumatic experience wasn’t their fault. Unfortunately, that can make it harder to reach out for help. 

How to Cope With Trauma

There are many things you can do on your own to make symptom management easier. Don’t hesitate to practice self-care on a daily basis. Small, simple things like prioritizing sleep, staying physically active, or practicing mindfulness can make a big difference in your mental well-being. 

Validating your feelings and your experiences is also important. Some people try to ignore their emotions or forget what they went through. That might be effective for a while, but those issues will eventually come to the surface. Dealing with them now will make it easier. 

Finally, and most importantly, talk to someone. Having a support system is important. Lean on your friends and family to validate your emotions and to have someone to open up to. When you’re ready, reach out to a mental health professional. You don’t need to be defined by your trauma forever, and trauma therapy is one of the best ways to help you heal and move forward.