This article explores the process of healing from emotional trauma. It details how to identify emotional trauma, describes its effects on mental and physical health, and provides an overview of the effectiveness of therapeutic approaches, including cognitive-behavioral therapy and EMDR, plus self-help strategies.
Guidance on when to seek professional help and how to support someone going through emotional trauma healing are also included.
What is emotional trauma?
Emotional trauma, also known as psychological or emotional distress, refers to a psychological and emotional response to a distressing or disturbing event or series of events that exceeds an individual’s ability to cope. This type of trauma can have a lasting impact on a person’s mental and emotional well-being.
Our understanding of emotional trauma has undergone significant transformations throughout history. Historically, psychological trauma was primarily diagnosed in men, particularly soldiers in active service.
However, the women’s movement in the sixties played a pivotal role in expanding the definition of emotional trauma to encompass women and children who were physically and sexually abused.
Trauma is known to result from a variety of events, including but not limited to natural disasters, violence, abuse, loss of a loved one, or significant life changes. It can also be cumulative, arising from chronic stress or ongoing adverse circumstances.
Recent research, influenced by the advancements in psychology in the nineties, has demonstrated emotional trauma can arise from everyday events like a car accident, the ending of a significant relationship, a humiliating or profoundly disappointing experience, the diagnosis of a life-threatening illness, or disabling condition, and similar situations.
Traumatic events can exert a significant emotional toll on individuals, even if they do not cause physical harm.
Regardless of the trigger, research[1] suggests emotional trauma typically shares three common elements:
- It was unexpected.
- The person was unprepared.
- There was nothing the person could do to prevent it from happening.
Crucially, the impact of an event is not solely determined by the event itself but by an individual’s experience of it. In other words, two people can experience the same event but may or may not be traumatized.
The way we react to a particular event is unpredictable, and even those used to maintaining emotional and situational control may find it surprising – and even embarrassing – to experience the debilitating effects of incidents such as accidents or job loss.
Resilience, coping strategies, and the availability of support systems can all influence an individual’s ability to navigate and recover from such experiences.
What are the key aspects of emotional trauma?
As well as the subjectivity described above, there are many other aspects of emotional trauma. It is typically overwhelming, with individuals feeling a sense of powerlessness, helplessness, or an inability to cope with the emotions elicited by the experience.
If not addressed, emotional trauma can lead to long-term consequences, affecting the individual’s ability to form and maintain healthy relationships, engage in daily activities, and experience a sense of well-being.
Individuals who have experienced emotional trauma may be triggered by reminders of the traumatic event, leading to emotional and physiological reactions similar to those experienced during the original trauma.
What are the effects of emotional trauma on mental health?
Emotional trauma can have a profound impact on both mental and physical health. The effects of emotional trauma can vary widely among individuals. They may depend on factors such as the nature of the trauma, the individual’s resilience, and the availability of support systems.
Post-Traumatic Stress Disorder (PTSD)
Individuals who have experienced emotional trauma may develop PTSD, characterized by symptoms such as intrusive thoughts, nightmares, hypervigilance, and avoidance of reminders of the trauma.
Anxiety disorders
Emotional trauma can contribute to the development of various anxiety disorders, including generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder.
Depression
Emotional trauma is a significant risk factor for depression. Individuals may experience persistent sadness, hopelessness, and a loss of interest in activities they once enjoyed.
Mood swings
Fluctuations in mood, ranging from irritability and anger to emotional numbness or emotional volatility, can be expected after experiencing emotional trauma.
Difficulty trusting others
Trust issues and difficulties in forming or maintaining close relationships are common consequences of emotional trauma. There may be a fear of vulnerability or concerns about betrayal.
Low self-esteem
Emotional trauma can impact one’s self-perception and self-worth, leading to feelings of shame, guilt, and a diminished sense of value.
Disrupted sleep patterns
Sleep disturbances, including insomnia, nightmares, or night sweats, can be prevalent among individuals who have experienced emotional trauma.
Difficulty concentrating
Trauma can affect cognitive functioning, leading to difficulties concentrating, memory issues, and challenges with decision-making.
What are the effects of emotional trauma on physical health?
As well as a profound impact on mental health, emotional trauma can also impact an individual’s physical health. These are some of the common effects.
Chronic pain and tension
Emotional trauma is linked to physical manifestations such as chronic pain, muscle tension, and headaches.
Compromised immune system
Prolonged stress resulting from emotional trauma can weaken the immune system, making individuals more susceptible to illnesses and infections.
Gastrointestinal issues
Trauma can contribute to gastrointestinal problems, including irritable bowel syndrome (IBS), indigestion, and other digestive issues.
Cardiovascular problems
Long-term exposure to stress from emotional trauma can increase the risk of cardiovascular problems, including hypertension and heart disease.
Changes in appetite
Emotional trauma may lead to changes in appetite, resulting in weight gain or loss. Emotional eating or loss of interest in food are common responses.
Sleep disorders
Sleep disturbances not only affect mental health but can also contribute to physical health issues, including fatigue and an increased risk of accidents or injuries.
Recommended Reading Take Our Childhood Trauma TestWhat is generational trauma, and can trauma be inherited?
You may have heard the term “generational trauma.” Generational trauma is the psychological, and sometimes physiological, impact of distressing events that are passed down through generations. For example, the grandchildren of a woman who was abused may continue to feel the effects of her traumatic experience, even long after she has passed away.
Research on generational trauma is ongoing, but many studies have examined the generational impact of traumatic historical events.
It’s important to note that although research has focused on collective trauma, individual traumas (like a sexual assault) can also affect a family for generations.
Holocaust
The Holocaust has been the most widely studied mass historical event in terms of its lingering traumatic impact. One study found the children and grandchildren of Holocaust survivors had significant rates of generalized anxiety disorder (GAD), major depressive disorder (MDD), and PTSD[4].
Indian Residential Schools (IRS)
Research into Indian Residential Schools and their traumatic impact continues to grow. One study found that not only did adult IRS survivors have higher rates of physiological and mental health conditions than Native Americanadults who did not attend, but the children and grandchildren of IRS survivors also had higher rates of suicidal ideation and suicide attempts[5].
Black Americans
The history of slavery, prejudice, and discrimination in the United States is well-documented, as are the lingering effects in present society that continue to uphold systemic oppression. Numerous studies have looked at the psychological and physiological impact of prolonged exposure to racial discrimination. One study found that racial discrimination, past and present, has led Black Americans to experience anxiety-related trauma responses[6].
Refugee Families
The traumatic effect of fleeing your home in the face of war, extreme poverty, or natural disaster cannot be denied. Because of this, refugee families are among those who often experience generational trauma.
One review found the children of traumatized Middle Eastern refugee parents had higher rates of PTSD, as well as mood and anxiety disorders (even when the children weren’t refugees themselves)[7]. Vietnamese refugees’ mental health also had a significant effect on their children’s mental health even decades later.
