Texas Tech University

RISE Blog | How to Healthily Deal with Trauma

Written By: Emma Dimsdle, Peer Educator
Edited By: Faith Dolan & Catherine Cespedes
April 26th, 2024

Have you ever felt like a bird with a broken wing? It might sound like a strange comparison, but bear with me—when a bird injures its wing, it struggles to navigate its world with the same ease and joy. Similarly, when humans experience trauma, recovering from the initial shock is just the beginning. Healing emotional scars takes time, care, and support.

The beauty of healing is that, like a bird's wing, our wounds can mend with the right emotional care, love, and support. Although the journey may be painful, we can emerge stronger and more resilient than ever before.

Traumatic events encompass a wide range of experiences—from war and violence to sudden loss or overwhelming events (Kelber, 2019). According to a survey by Pennsylvania State University (2024), nearly half of college students have faced trauma in some form.

I'm writing this blog to share insights into trauma and explore various coping strategies. My hope is that your metaphorical wing feels a little less broken and more capable of taking flight again. Join me on this journey of healing and discovery. Together, we can rise above our wounds and soar.

Understanding the Difference Between PTSD and Trauma

Understanding the distinction between trauma and PTSD is crucial for navigating these experiences and developing healthy coping strategies. Simply put, trauma is the emotional response to a distressing event, whereas PTSD (Post-Traumatic Stress Disorder) is a specific mental health condition that can arise from trauma. 

PTSD is defined as a psychiatric disorder that can manifest in individuals who have directly experienced or witnessed traumatic events. It can also develop from exposure to repeated traumatic circumstances. It's important to note that not everyone who experiences trauma will develop PTSD. However, prolonged exposure to unaddressed trauma can increase the risk.

Because trauma and PTSD share similarities, it's challenging to differentiate between the two without professional guidance. Only qualified mental health professionals can diagnose PTSD. Fortunately, many campuses—TTU included—have resources like mental health professionals who specialize in trauma and PTSD support. Check out our Student Counseling Center for more information. 

Now, let's delve into the specifics of trauma and explore effective coping mechanisms to promote healing and resilience. We'll discuss practical strategies to navigate these challenges and foster emotional well-being.

Types of Traumas 

There are three different types of traumas:

  1.  Acute trauma is typically a single traumatic event.
  2. Chronic trauma refers to ongoing and repeated traumatic experiences. 
  3. Complex trauma is a combination of both acute and chronic trauma.

None of these traumas are more difficult than one another. Each one has unique difficulties that are important to recognize. Understanding what type of trauma will allow you to start learning to cope.

By acknowledging and understanding the specific nature of the trauma you've experienced, you can begin to explore targeted coping strategies tailored to your needs. Whether it's the aftermath of violence, sudden loss, or any other traumatic event, recognizing the nuances of your experience is a crucial first step towards healing.

Effects of Trauma  

The impact of trauma often manifests in profound ways on mental stability and emotional regulation. Recognizing the mental effects of trauma can provide valuable insights into the type of trauma you may be experiencing. Some common mental effects of trauma include (Mind, n.d.):

  • Anger
  • Numbness
  • Difficulty experiencing strong emotions
  • Sense of lost identity
  • Fear or panic
  • Grief
  • Worry
  • Irritability
  • Confusion
  • Restlessness
  • Uncertainty about wants and needs
  • Hypervigilance
  • Shock
  • Shame

When you understand the mental effects of trauma, you can then evaluate, identity and validate the feelings you are feeling from your trauma. When understanding your feelings, you can understand repressed/unexpressed emotions to develop healthy coping mechanisms afterwards. Below is the Plutchik Wheel of Emotion, a model for understanding emotions developed by psychologist Robert Plutchik.

Understanding these mental effects can help you evaluate, identify, and validate the emotions you are experiencing as a result of your trauma. This self-awareness is crucial for addressing repressed or unexpressed emotions and developing healthy coping mechanisms.

For further exploration of emotional identification, you can refer to Plutchik's Wheel of Emotions, a psychological model illustrating various emotional states and their relationships.

By deepening our understanding of these emotional responses, we can take meaningful steps towards healing and resilience in the aftermath of trauma. Remember, you are not alone in this journey, and seeking professional support can be instrumental in navigating the effects of trauma and fostering emotional well-being

When psychological effects of trauma go unaddressed, they can have serious physical repercussions on the body. It's important to recognize and understand these physical effects to prioritize holistic healing and well-being. Some common physical effects of trauma include (Mind, n.d.):

  • Headaches
  • Aches and pains around the body
  • Shaking
  • Tiredness
  • Sweating
  • Changes in eating 
  • Memory problems
  • Dizziness or changes in vision

Taking care of yourself during and after experiencing trauma is crucial for preventing long-term negative physical and mental effects. Ignoring or suppressing emotions related to trauma can lead to sometimes serious consequences.

Pushing through without allowing yourself time to process and heal can exacerbate symptoms and contribute to the development of conditions like depression, chronic headaches, anxiety, and dizziness. It's essential to recognize the importance of self-care and emotional expression in trauma recovery.

By honoring your emotions and allowing yourself the space to heal, you can mitigate the risk of long-term consequences and pave the way towards recovery and resilience. Your journey matters, and taking proactive steps towards self-care is a powerful act of resilience and healing.

Unhealthy Vs Healthy Coping Mechanisms 

Understanding the difference between unhealthy and healthy coping mechanisms is crucial for effectively managing and recovering from trauma. Healthy coping involves adaptive strategies that promote long-term mental well-being, while unhealthy coping can perpetuate trauma and lead to negative outcomes.

  • Examples of unhealthy coping mechanisms may include:
  • Excessive substance use to numb or ignore emotions
  • Social withdrawal and isolation, which can lead to emotional detachment and avoidance behaviors
  • Reacting impulsively based on intense emotions like anger, without addressing underlying feelings
  • Suppressing or denying emotions, refusing to acknowledge or process them

These unhealthy coping strategies can be detrimental because they do not address the root emotions or experiences, potentially prolonging the effects of trauma.

In contrast, healthy coping mechanisms focus on constructive ways to manage stress and emotions. Examples of healthy coping strategies include:

  • Engaging in relaxation techniques such as reading, meditation, or deep breathing exercises
  • Expressing emotions through creative outlets like drawing, painting, or coloring
  • Seeking professional support from mental health professionals, therapists, or counselors
  • Incorporating physical activities like exercise, yoga, or sports into your routine
  • Connecting with supportive social networks including friends, family, or peers for emotional support

Choosing healthy coping mechanisms is essential in creating a balanced and sustainable lifestyle that supports both physical and emotional well-being. Healthy coping strategies can empower individuals to navigate trauma responses effectively and reduce the risk of prolonged distress.

By prioritizing healthy coping mechanisms, you can cultivate resilience and foster a positive trajectory towards healing and recovery. Remember, seeking professional guidance and building supportive relationships are integral components of healthy coping practices. You deserve to prioritize your well-being and embrace strategies that promote growth and healing.

The Power of Therapy 

Addressing the stigma surrounding mental health and seeking professional help is essential for promoting well-being and healing from trauma. It's normal to feel apprehensive about being vulnerable and discussing uncomfortable truths, especially if it's your first time considering therapy. However, embracing therapy can be incredibly empowering and transformative in healing emotional scars.

There are various types of trauma therapy approaches designed to address trauma and its effects on the mind and body. Understanding these therapeutic modalities can help individuals identify what might best suit their needs:

  • Trauma-Informed Expressive Arts Therapy: Utilizes creative expression to explore and process trauma-related emotions and experiences.
  • Psychotherapy: Involves talking through trauma with a trained therapist to gain insights, develop coping strategies, and promote healing.
  • Eye Movement Desensitization and Reprocessing (EMDR): Integrates bilateral stimulation techniques (such as eye movements) to help desensitize and reprocess traumatic memories.
  • Emotionally Focused Therapy: Focuses on reshaping emotional responses and improving relational dynamics affected by trauma.
  • Solution-Focused Therapy: Emphasizes identifying and utilizing personal strengths to overcome challenges and promote growth.

Engaging in therapy offers numerous benefits that can positively impact overall well-being and quality of life:

  • Reduces trauma symptoms and associated distress.
  • Increases self-worth and self-compassion.
  • Teaches practical self-care strategies for managing stress and emotions.
  • Improves coping mechanisms and resilience in the face of challenges.
  • Helps establish healthy boundaries in relationships and daily life.
  • Enhances overall happiness and life satisfaction.

Finding Your Resilience 

Navigating trauma is a deeply personal and challenging journey, unique to each individual's experiences and emotions. It's crucial to recognize that whatever feelings arise from trauma are valid and deserving of acknowledgment and compassion. Trauma is not a competition or comparison; it's a delicate and complex phenomenon that requires understanding and empathy.

While we can't control the circumstances or timing of traumatic events, we do have agency over how we respond and heal from them. Building resilience and reclaiming strength and beauty from trauma is possible with time and intentional effort.

Recovering from trauma can feel like learning to fly again after a harsh fall, especially if the impact was severe enough to leave emotional or psychological "broken bones." Healing takes time, patience, and self-compassion. Allowing yourself the space and grace to heal at your own pace is essential for reclaiming your ability to soar through life once more.

Remember, healing is not linear, and it's okay to seek support along the way. With time, effort, and a commitment to self-care, you can emerge from trauma with newfound resilience, strength, and a deeper appreciation for the beauty of life's journey. You deserve to heal and thrive.

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