Experiencing a stressful or overwhelming event can leave lasting emotional scars that may be deeper than they initially seem. Trauma can make people feel trapped, powerless, and unable to regulate their emotions, disrupting their daily lives. Some traumatic experiences leave people with a sense of hopelessness that doesn’t fade, making it difficult to regain a sense of security or peace.
However, not all trauma is the same. People experience it differently, and it leaves its mark in diverse ways. Trauma can generally be divided into two categories: Big ‘T’ trauma and little ‘t’ trauma.
Big T vs Little t Trauma: What’s the Difference?
Trauma is a deeply personal experience that no one can define for you. It’s not just the event but how it changes your relationship with the world and yourself. Although everyone’s experience is subjective, most forms of trauma fall into two broad categories—Big ‘T’ trauma and Little ‘t’ trauma.
Little ‘t’ Trauma: The Overlooked Distress
Little ‘t’ traumas are emotionally painful events that may feel overwhelming, but they typically don’t involve life-threatening situations. However, the accumulation of these experiences exceed a person’s ability to cope and may lead to emotional upheaval, even though they may seem “common” or less dramatic on the surface. Little ‘t’ traumas have an insidious nature and can cause significant damage to our self-esteem, ability to cope, and our resilience. The ongoing and cumulative nature of little ‘t’ traumas can sometimes cause more complex and enduring psychological trauma than a single big ‘T’ trauma. Examples of little ‘t’ traumas include:
- Persistent feelings of inadequacy or inferiority
- Ongoing criticism from parents or partners
- Difficulties with our family life (eg. parenting children)
- Conflict with a manager or coworker
- Ongoing relationship struggles
- Persistent financial struggles
- Bullying
The problem with little ‘t’ traumas is that they are often dismissed. People may tell themselves (or others) that these experiences aren’t “serious enough” to count as trauma. However, these events can have a significant emotional impact, especially when multiple little ‘t’ traumas accumulate quickly. This compounding effect can overwhelm the nervous system, making recovery more difficult and complex.
Extensive T Trauma: Life-Altering Events
Big ‘T’ traumas involve sudden, life-threatening, or deeply violating events. These experiences leave people feeling completely powerless and can be readily recognized as traumatic. Individuals who endure Big T trauma often feel trapped, as though the world is no longer safe or predictable. Examples include:
- Natural disasters
- Terrorist attacks
- Combat or war-related experiences
- Serious car or plane accidents
- Sexual assault or abuse
- Severe physical injury
Big ‘T’ trauma tend to result in high levels of distress, often interfering with a person’s ability to function. Individuals affected may engage in avoidant behaviours, such as staying away from reminders of the event or isolating themselves from others. For example, they may avoid crowded areas, skip social engagements, or even eliminate objects linked to the traumatic event.
Healing from Trauma: Reclaiming Control
Healing from both little ‘t’ and big ‘T’ trauma is a unique journey—everyone’s process looks different. Some individuals find their symptoms subside naturally over time, while others struggle with emotional triggers that resurface unexpectedly. In some cases, trauma symptoms worsen and evolve into Post-Traumatic Stress Disorder (PTSD) or Complex Post-Traumatic Stress Disorder (CPTSD). When this happens, the mind and body become “stuck” in survival mode, unable to release the grip of the trauma. You might need to seek out PTSD Therapy in Sherwood Park if that is the case.
Although trauma can disrupt your ability to function, there are steps you can take toward healing:
1 – Get Active
Physical activity is a powerful tool for healing. Exercise keeps the mind engaged and releases endorphins, the body’s natural mood boosters. Walking, yoga, or sports provide a mental break and help you refocus on the present.
2 – Avoid Isolation
Many trauma survivors withdraw from social interactions, but isolation can worsen distress. Staying connected with loved ones or joining trauma support groups can create a sense of belonging and help you process your emotions in a safe environment.
3 – Practice Meditation and Mindfulness
Meditation can help you regain control, especially during moments of panic or emotional overwhelm. It encourages you to focus on breathing and remain grounded in the present. Over time, mindfulness practices can ease anxiety and build emotional resilience.
4 – Take Care of Your Health
Avoid using substances to numb trauma symptoms. Instead, prioritize your well-being with healthy habits. Get enough sleep, maintain a balanced diet, and set aside time for activities that bring you joy. Managing stress and taking care of your physical health will support your recovery.
5 – Seek Professional Help
While self-care practices are valuable, professional support is often necessary to fully address trauma. If you find it challenging to manage your emotions, maintain relationships, or function at work, consider seeking a trauma-informed therapist. Working with a professional can help you safely process your experiences and develop tools to regain control over your life.
