Trauma (Emotional / Physical / Psychological)

1) What it is

Trauma is the emotional and physical response to a deeply distressing or threatening experience. It can result from a single event (accident, assault, sudden loss) or long-term exposure (abuse, neglect, domestic violence, bullying). Trauma can rewire the nervous system so the body remains on high alert, even when life feels calm.

2) What it feels like

• “I don’t feel safe, even when I am.”
• “My body reacts before I can think.”
• “I feel disconnected from myself.”
• “The past feels like it’s still happening.”

3) Common signs & symptoms

• flashbacks or intrusive memories
• feeling constantly on edge or alert
• anxiety, panic, fear, irritability
• emotional numbness or shutdown
• sleep problems or nightmares
• avoiding trauma reminders
• difficulty trusting others
• dissociation or feeling unreal

4) Why it happens (causes & mechanisms)

• the brain stores trauma as “danger”
• the nervous system remains in fight, flight, or freeze
• triggers activate survival responses automatically
• trauma alters perceptions of safety, control, and trust

5) Triggers

• sensory reminders (sounds, smells, places)
• emotional situations similar to past harm
• stress or exhaustion
• conflict or perceived threat

6) What helps now

• grounding: feet on floor, name five things you can see, slow exhale
• body first, mind second (movement, warmth, sensory comfort)
• reduce avoidance gradually and safely
• build predictable morning and bedtime routines
• compassionate self-talk

7) Daily self-help support

• nervous system regulation practices
• journalling after triggers
• gentle exposure with safety
• consistent routines

8) Professional treatment options

• trauma-focused CBT
• EMDR (Eye Movement Desensitisation and Reprocessing)
• somatic or body-based trauma therapy
• counselling and stabilisation work

9) Medication

Medication may help anxiety, sleep, or mood symptoms linked to trauma, under GP or specialist guidance.

10) Practical tips

• trauma responses are learned survival reactions
• healing happens gradually
• safety comes before processing

11) When to seek urgent help

Urgent help if:

• flashbacks or panic feel unmanageable
• dissociation worsens
• self-harm or suicidal thoughts appear

12) Where to get help (UK)

• NHS Talking Therapies (request trauma support)
• GP referral to specialist services

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