The Ultimate Guide to Understanding Trauma Response: What You Need to Know

According to the National Institute of Mental Health, about half of all American adults will experience at least one traumatic event over their lifetime. The trauma response to such events differs from one person to another, with many overcoming them over time, while others develop more concerning issues, such as post-traumatic stress disorder (PTSD).

The good news is that while traumatic events can bring unpleasant, sometimes even debilitating effects and symptoms, trauma recovery is possible. The key is to:

• Understand trauma response and its signs and symptoms
• Familiarize oneself with health problems that may occur following a trauma
• Implement healthy coping mechanisms
• Know when to seek professional help

Read on as we discuss all those crucial aspects in this comprehensive guide.

 

Understanding Trauma Response

Trauma response is the body's physical and emotional response to a dangerous, scary, or shocking experience.

Depending on a person's resilience, a traumatic event can cause minor to severe emotional and physical distress. It can be a single incident or a repetitive event that can cause acute (short-term) or chronic (long-term) effects.

Acute Trauma Response via the Body's Fight-or-Flight Response

A traumatic event can trigger the body's acute stress response, more commonly known as the "fight-or-flight response."

The fight-or-flight response is a natural, physiological reaction to situations the body deems threatening or terrifying. It involves the release of hormones that prepare a person to "fight" (deal with the stressor or threat) or flee (run away to safety).

When the body is in its fight-or-flight mode due to a traumatic event, it can respond by causing the following symptoms:

• Increased heart rate
• Elevated blood pressure
• Faster breathing rate

As Verywell Health points out, the body can sustain the fight-or-flight mode for 20 to 60 minutes after the stressor or threat is gone.

Common Psychological Reactions to Trauma

People who experience a traumatic event may react in one or more of the following ways:

• Feel detached or distant from others
• Lose hope for the future
• Be unable to make good decisions
• Have concentration problems
• Develop hyper-awareness (a state of constantly being tense and "on-guard" or high alert, looking out for real and presumed threats)
• Have difficulties at work or school
• Emotional suppression

Individuals who've faced traumatic events may also avoid "trauma triggers," such as people, places, or things related to or that serve as reminders of their experience. Over time, these individuals may develop excessive self-reliance or "hyper-independence." While some level of physical and emotional self-reliance is healthy, too much of it can put people at risk of self-destruction (e.g., not seeking professional help even during emergencies).

Common Physical Reactions to Traumatic Events

Trauma response may also have physical manifestations or symptoms, such as:

• Stomach upset or diarrhoea
• Lethargy and fatigue
• Sleep problems
• Rapid breathing
• Shakiness
• Pounding heart
• Sweating
• Severe headaches

Worsening medical problems

Health Problems That May Occur Following a Trauma

Severe traumatic events can lead to conditions such as:

• PTSD
• Depression
• Substance use disorder
• Chronic physical health problems

PTSD

PTSD is one of the most common mental and behavioural disorders that can arise from traumatic events. According to the U.S. Department of Veteran Affairs (VA), it affects about 5% of the U.S. population. Women are more likely to develop it than men (8% vs. 4%, respectively).

Depression

Depression is another common mental health problem that people who experience a traumatic event may develop. Individuals with clinical depression have chronic feelings of sadness and low moods. Because these negative feelings and thoughts last long, they can adversely affect a person's daily life.

Substance Abuse Disorder (SUD)

According to Mental Health America's Prevalence of Mental Illness 2024 report, 23.08% of U.S. adults, or nearly 60 million Americans, experienced a mental illness in the past year. From alcohol to opioids and tobacco, these are among the most common substances involved.

People who continuously experience or have experienced traumatic events have an increased risk of developing SUD. They may turn to substances as a way to suppress their emotions or forget their trauma, even if it's just for a short time.

Chronic Physical Health Problems

In an article by the American Psychiatric Association (APA), it pointed out that PTSD has an association with chronic physical health problems like:

• Hypertension (high blood pressure)
• High cholesterol levels
• Heart disease
• Obesity
• Chronic pain

Healthy Coping Mechanisms for Trauma

Self-care strategies are some of the healthiest mechanisms for coping with trauma and managing the body's responses to it. They can play a role in maintaining physical and mental health and supporting treatment and recovery.

Here are some self-care strategies that can help people cope with trauma in more healthy ways.

Exercising and Being More Physically Active

As WebMD explains, exercise causes the body to release endorphins, natural chemicals that trigger positive feelings and reduce pain perception. Endorphins also help:

• Minimize stress
• Alleviate feelings of anxiety and depression
• Improve self-esteem
• Enhance sleep quality

So, by exercising and being more physically active, people who experience negative trauma responses may feel better and more optimistic.

Engaging in regular physical activities also provides opportunities to establish routines. Routines help people live more structured lives and give them something to look forward to daily.

Additionally, regular exercise routines cut idle time and keep individuals busy. The busier they are, the less time they have dwelling on the past.

 

Making Better and Healthier Food Choices

A balanced diet of healthy, regular meals and plenty of water can boost energy levels and enhance concentration and focus.

Minimizing alcohol and caffeine intake can also help, as these beverages can adversely affect moods. Reducing these substances can also improve sleep quality.

 

Get Enough Quality Sleep

Quality sleep is refreshing, uninterrupted sleep for at least seven hours each night. Not getting enough of this can hinder trauma recovery. According to the Sleep Foundation, sleep deprivation can also lead to health problems such as:

• Mental impairment
• Mood changes
• Heart problems
• Inflammation and impaired immune system functions
• Slower metabolism and obesity

Sticking to a sleep schedule (going to bed around the same time each night) can help improve sleep quality. Reducing blue light exposure from screened devices like TVs, mobile phones, and laptops can also be beneficial.

Engaging in Relaxing Activities

Consider exploring relaxation or wellness programs that incorporate the following:

• Meditation
• Breathing exercises
• Muscle relaxation

You should also make time for healthy activities you find enjoyable, such as:

• Listening to music
• Cooking
• Baking
• Spending time in nature

Pursuing creative endeavours like painting, photography, and pottery

Reaching Out to Supportive Family Members and Friends

Overcoming hyper-independence and managing trauma responses involve reaching out to trusted family members and friends who can provide emotional support. Sometimes, just having someone to listen can already be enough to manage or cope with adverse symptoms.

 

When to Seek Professional Help

Many people who experience trauma will recover from the unpleasant physical and psychological responses and symptoms following the event. However, not everyone will, and these individuals must know when to seek professional help before their condition worsens.

Here are some indications that it's time for a trauma victim to seek professional support and guidance.

Reactions or Symptoms Don't Lessen or Improve

If trauma responses and symptoms do not improve over time, they can begin to interfere with one's daily life. Ignoring these can lead to more severely unpleasant reactions and negative emotions, such as:

• Increasing hostility
• Feeling constantly threatened
• Experiencing uncontrollable reactive thoughts
• Difficulty with relationships
• Anger outbreaks and worsening argumentativeness
• Impulsiveness and compulsiveness
• Self-destructive behaviours, such as substance abuse
• Self-harm
• Isolation and social withdrawal

Seeing a mental health professional for a comprehensive diagnosis should be a top priority for trauma victims who experience one or more of the above symptoms.

Chronic or Ongoing Traumatic Events

Chronic trauma is trauma that occurs due to a series of traumatic events (multiple traumatic experiences). Examples include:

• Prolonged child abuse
• Prolonged combat and war exposure
• Repeated abuse, such as domestic violence

People facing chronic or ongoing trauma could have a higher risk of developing more severe symptoms, and therefore, they often need professional help.

For people facing ongoing abuse, please know that the U.S. National Domestic Violence Hotline, which you can contact at 1-800-799-SAFE(7233) or TTY 1-800-787-3224, can help by providing the following:

• Crisis intervention
• Direct connections to local shelters
• Safety planning

In case of emergencies or immediate threats of violence and harm, please call 911 immediately.

Having Suicidal Thoughts

Trauma can leave deep emotional and psychological scars, affecting victims long after the traumatic event has occurred. It can be even worse for people who face ongoing abuse, as the wounds never heal.

The emotional and mental anguish can sometimes be too much to bear, and people may begin having suicidal thoughts. In these cases, please don't hesitate to contact the Suicide & Crisis Lifeline at 988 or 911 for life-threatening situations.

Trauma Recovery Is Possible

Trauma response is a complex mind-body reaction to highly stressful, threatening, or terrifying events. While many people can recover through self-care strategies without professional intervention, not everyone will, so it's crucial to know when to seek help. Also, please remember that if you or a loved one is facing a dangerous or life-threatening situation, 911 and crisis hotlines can help.

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