Trauma is a word that we often hear in the media, in our conversations, and in our own lives. But what does it really mean? How does it affect us? And why is it important to understand it?
Trauma is defined as a response to an event or situation that overwhelms our ability to cope and causes lasting negative effects on our physical, mental, emotional, social, or spiritual well-being. Trauma can be caused by a single event, such as an accident, a violence, or a natural disaster, or by repeated or prolonged exposure to stress, such as abuse, neglect, or war. Trauma can also be intergenerational, meaning that it can be passed down from one generation to another through biological, psychological, or social mechanisms.
Trauma is more common than you might think. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), more than half of the U.S. population has experienced at least one traumatic event in their lifetime, and about 20% of them develop post-traumatic stress disorder (PTSD), a mental health condition that involves persistent and distressing symptoms after a traumatic event. Trauma can also increase the risk of other mental health problems, such as depression, anxiety, substance use, and suicide.
Trauma can also have profound effects on our brain and body. Research has shown that trauma can alter the structure and function of the brain, especially the areas involved in emotion, memory, learning, and stress regulation. Trauma can also affect the nervous system, the immune system, the endocrine system, and the genetic expression, making us more vulnerable to physical illnesses and diseases.
Trauma can also impact our relationships, our sense of self, and our worldview. Trauma can make us feel isolated, ashamed, guilty, or unworthy. Trauma can make us lose trust in ourselves, in others, and in the world. Trauma can make us feel hopeless, helpless, or powerless. Trauma can make us feel stuck, trapped, or frozen.
But trauma does not have to define us. Trauma can also be a catalyst for growth, resilience, and healing. Trauma can make us more compassionate, empathetic, and altruistic. Trauma can make us more aware, mindful, and grateful. Trauma can make us more courageous, creative, and authentic. Trauma can make us more human.
The key to overcoming trauma is to understand it, to process it, and to heal from it. And the best way to do that is to seek professional help from a trauma-informed therapist. A trauma-informed therapist is someone who has specialized training and experience in working with trauma survivors. A trauma-informed therapist can help you:
Identify and acknowledge your trauma and its effects on your life
Create a safe and supportive environment where you can express and explore your feelings and thoughts
Learn and practice coping skills and strategies to manage your symptoms and stress
Challenge and reframe your negative beliefs and assumptions about yourself, others, and the world
Process and integrate your traumatic memories and experiences
Rebuild your sense of self, identity, and purpose
Restore your trust, connection, and intimacy with others
Find meaning, hope, and empowerment in your trauma and recovery
There are different types of trauma therapy that can help you with different aspects of your trauma. Some of the most effective and evidence-based trauma therapies are:
Cognitive-behavioral therapy (CBT): CBT is a form of therapy that focuses on how your thoughts, feelings, and behaviors are influenced by your trauma. CBT helps you identify and challenge your negative or distorted thoughts and beliefs, and replace them with more realistic and positive ones. CBT also helps you face and overcome your fears and avoidances, and learn new ways of coping and problem-solving.
Dialectical behavior therapy (DBT): DBT is a form of therapy that combines CBT with mindfulness and acceptance. DBT helps you regulate your emotions, tolerate your distress, improve your interpersonal skills, and live in the present moment. DBT also helps you balance your needs and wants, and find a middle ground between extremes.
Eye movement desensitization and reprocessing (EMDR): EMDR is a form of therapy that uses eye movements or other forms of bilateral stimulation to help you process and reconsolidate your traumatic memories. EMDR helps you reduce the intensity and impact of your trauma, and enhance your positive beliefs and emotions.
Narrative exposure therapy (NET): NET is a form of therapy that helps you create a coherent and chronological narrative of your life, including your traumatic events. NET helps you confront and contextualize your trauma, and make sense of your experiences and identity. NET also helps you reduce your symptoms and improve your functioning.
These are just some of the trauma therapies that are available and effective. Depending on your needs and preferences, you may benefit from one or more of these therapies, or from other forms of therapy that are not mentioned here. The important thing is to find a therapist who is qualified, competent, and compassionate, and who can tailor the therapy to your specific goals and circumstances.
One of the places where you can find such a therapist is Bhatta Psychotherapy, a trusted mental health partner in Kathmandu, Nepal. Bhatta Psychotherapy is founded by Damber Raj Bhatta, MA, Ph.D. (Scholar), a psychologist who has extensive training and certification in various trauma therapies, such as CBT, DBT, ACT, NLP, Trauma Focused therapy, and ADHD in adult segments. Bhatta Psychotherapy offers personalized and holistic care to trauma survivors, using a combination of ancient practices like yoga and meditation, and modern scientific methods like psychotherapy and neurofeedback. Bhatta Psychotherapy also provides education and awareness about trauma and its effects, and encourages people to seek help and support.
If you are interested in learning more about trauma and its impact and importance, you can visit the website of Bhatta Psychotherapy, where you can find more information, resources, and testimonials. You can also read some of the articles that are linked below, which provide more insights and evidence about trauma and its effects on the brain, the body, and the mind. You can also contact Bhatta Psychotherapy to schedule an appointment or a consultation, and start your healing journey today.
Frequently asked questions about trauma
Here are some frequently asked questions about trauma, along with their answers:
Q: What are some of the common signs and symptoms of trauma?
A: Some of the common signs and symptoms of trauma include:
Intrusive thoughts, memories, or flashbacks of the traumatic event
Nightmares or sleep problems
Avoidance of anything that reminds you of the trauma, such as people, places, or situations
Negative changes in your mood, such as feeling sad, angry, guilty, or numb
Negative changes in your cognition, such as having trouble remembering, concentrating, or making decisions
Increased arousal or reactivity, such as being easily startled, irritable, or on edge
Changes in your behavior, such as being more isolated, aggressive, or reckless
Physical symptoms, such as headaches, stomachaches, or fatigue
Q: How long does it take to recover from trauma?
A: There is no definitive answer to how long it takes to recover from trauma, as it depends on many factors, such as the type, severity, and frequency of the trauma, your personal characteristics and resources, your social support and environment, and your access to treatment and care. Some people may recover quickly and naturally, while others may need more time and assistance. Recovery is not a linear process, but rather a dynamic and ongoing one, that may involve ups and downs, setbacks and breakthroughs, and challenges and opportunities. The important thing is to be patient and compassionate with yourself, and to seek help and support when you need it.
Q: Can trauma be prevented?
A: Trauma cannot be completely prevented, as it is often unpredictable and uncontrollable. However, there are some things that can be done to reduce the risk or the impact of trauma, such as:
Increasing your awareness and knowledge about trauma and its effects
Enhancing your coping skills and resilience
Building and maintaining positive and supportive relationships
Seeking and providing help and support to others who are exposed to trauma
Promoting a safe and respectful culture and environment
Advocating for social justice and human rights
Q: How can I help someone who has experienced trauma?
A: If you know or suspect that someone has experienced trauma, here are some ways you can help them:
Be supportive and empathetic. Listen to them, validate their feelings, and respect their choices.
Be respectful and sensitive. Don’t pressure them to talk or act in a certain way, and don’t judge or blame them for their trauma or their reactions.
Be helpful and practical. Offer your assistance, but don’t take over or interfere. Help them find the resources and services they need.
Be caring and protective. Check on them regularly, and make sure they are safe and comfortable.
Be encouraging and hopeful. Remind them of their strengths and abilities, and help them find meaning and purpose in their trauma and recovery.
Q: How can I cope with trauma?
A: If you have experienced trauma, here are some tips on how to cope with it:
Recognize and acknowledge your trauma and its effects on your life
Seek and accept help and support from others, such as friends,Express and cope with your emotions, such as by writing, drawing, exercising, or meditating
Learn and practice coping skills and strategies, such as relaxation, breathing, or grounding techniques
Challenge and reframe your negative or distorted thoughts and beliefs, such as by using cognitive-behavioral techniques
Take care of your physical health, such as by eating well, sleeping well, and avoiding alcohol or drugs
Engage in positive and meaningful activities, such as hobbies, volunteering, or learning
Seek professional help from a trauma-informed therapist, who can help you process and heal from your trauma
Conclusion
Trauma is a response to an event or situation that overwhelms our ability to cope and causes lasting negative effects on our physical, mental, emotional, social, or spiritual well-being. Trauma can be caused by a single event, such as an accident, a violence, or a natural disaster, or by repeated or prolonged exposure to stress, such as abuse, neglect, or war. Trauma can also be intergenerational, meaning that it can be passed down from one generation to another through biological, psychological, or social mechanisms.
Trauma is more common than you might think. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), more than half of the U.S. population has experienced at least one traumatic event in their lifetime, and about 20% of them develop post-traumatic stress disorder (PTSD), a mental health condition that involves persistent and distressing symptoms after a traumatic event. Trauma can also increase the risk of other mental health problems, such as depression, anxiety, substance use, and suicide.
Trauma can also have profound effects on our brain and body. Research has shown that trauma can alter the structure and function of the brain, especially the areas involved in emotion, memory, learning, and stress regulation. Trauma can also affect the nervous system, the immune system, the endocrine system, and the genetic expression, making us more vulnerable to physical illnesses and diseases.
Trauma can also impact our relationships, our sense of self, and our worldview. Trauma can make us feel isolated, ashamed, guilty, or unworthy. Trauma can make us lose trust in ourselves, in others, and in the world. Trauma can make us feel hopeless, helpless, or powerless. Trauma can make us feel stuck, trapped, or frozen.
But trauma does not have to define us. Trauma can also be a catalyst for growth, resilience, and healing. Trauma can make us more compassionate, empathetic, and altruistic. Trauma can make us more aware, mindful, and grateful. Trauma can make us more courageous, creative, and authentic. Trauma can make us more human.
The key to overcoming trauma is to understand it, to process it, and to heal from it. And the best way to do that is to seek professional help from a trauma-informed therapist. A trauma-informed therapist can help you identify and acknowledge your trauma and its effects on your life, create a safe and supportive environment where you can express and explore your feelings and thoughts, learn and practice coping skills and strategies to manage your symptoms and stress, challenge and reframe your negative beliefs and assumptions about yourself, others, and the world, process and integrate your traumatic memories and experiences, rebuild your sense of self, identity, and purpose, restore your trust, connection, and intimacy with others, and find meaning, hope, and empowerment in your trauma and recovery.
There are different types of trauma therapy that can help you with different aspects of your trauma. Some of the most effective and evidence-based trauma therapies are cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), eye movement desensitization and reprocessing (EMDR), and narrative exposure therapy (NET). Depending on your needs and preferences, you may benefit from one or more of these therapies, or from other forms of therapy that are not mentioned here. The important thing is to find a therapist who is qualified, competent, and compassionate, and who can tailor the therapy to your specific goals and circumstances.
One of the places where you can find such a therapist is Bhatta Psychotherapy, a trusted mental health partner in Kathmandu, Nepal. Bhatta Psychotherapy is founded by Damber Raj Bhatta, MA, Ph.D. (Scholar), a psychologist who has extensive training and certification in various trauma therapies, such as CBT, DBT, ACT, NLP, Trauma Focused therapy, and ADHD in adult segments. Bhatta Psychotherapy offers personalized and holistic care to trauma survivors, using a combination of ancient practices like yoga and meditation, and modern scientific methods like psychotherapy and neurofeedback. Bhatta Psychotherapy also provides education and awareness about trauma and its effects, and encourages people to seek help and support.
If you are interested in learning more about trauma and its impact and importance, you can visit the website of Bhatta Psychotherapy, where you can find more information, resources, and testimonials. You can also read some of the articles that are linked below, which provide more insights and evidence about trauma and its effects on the brain, the body, and the mind. You can also contact Bhatta Psychotherapy to schedule an appointment or a consultation, and start your healing journey today.
References
American Psychological Association. (2017). Trauma. Retrieved from https://www.apa.org/topics/trauma/
Bhatta Psychotherapy. (n.d.). Home. Retrieved from https://bhattapsychotherapy.com/
Briere, J., & Scott, C. (2015). Principles of trauma therapy: A guide to symptoms, evaluation, and treatment (2nd ed.). SAGE Publications.
Herman, J. L. (2015). Trauma and recovery: The aftermath of violence–from domestic abuse to political terror. Basic Books.
National Institute of Mental Health. (2019). Post-traumatic stress disorder. Retrieved from https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd/index.shtml
Patchin, J. W., & Hinduja, S. (2017). Digital self-harm among adolescents. Journal of Adolescent Health, 61(6), 761-766.
Substance Abuse and Mental Health Services Administration. (2014). SAMHSA’s concept of trauma and guidance for a trauma-informed approach. Retrieved from https://store.samhsa.gov/product/SAMHSA-s-Concept-of-Trauma-and-Guidance-for-a-Trauma-Informed-Approach/SMA14-4884
van der Kolk, B. (2015). The body keeps the score: Brain, mind, and body in the healing of trauma. Penguin Books.
van der Kolk, B., McFarlane, A. C., & Weisaeth, L. (Eds.). (2007). Traumatic stress: The effects of overwhelming experience on mind, body, and society. Guilford Press.
Yehuda, R., & LeDoux, J. (2007). Response variation following trauma: A translational neuroscience approach to understanding PTSD. Neuron, 56(1), 19-32.
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