Trauma affects millions of people all over the world. A study conducted in 2016 across 24 countries revealed that more than 70% of people have experienced at least one traumatic event, while 30.5% have experienced four or more such events.
While many would like to think that traumatic incidents come and go, the unfortunate truth is that the effects can last for years and even ripple through generations. Intergenerational trauma, also known as transgenerational or historical trauma, is passed down from generation to generation and can manifest in unexpected and subtle ways, such as physical health conditions, mental health issues and changes in social behavior.
When looking at different types of lasting effects of trauma, it’s important to note that each person experiences trauma differently. This means that the way different people deal with their trauma and its effects can vary greatly. Therefore, to help guide people through the process, it’s important to recognize different types of trauma and their lasting impact on individuals and their families.
Types of trauma
When you hear the word “trauma,” you may think of it as one concept with one set of effects — however, there are different types of trauma, each with its own unique impact. Likewise, various situations, environments, and life events can cause trauma.
Common causes of trauma include:
- Being in a natural disaster;
- Surviving an illness or injury;
- Living with chronic physical pain;
- Experiencing or witnessing violence or assault;
- Going through a traumatic event, like an assault or abuse;
- Living through discrimination, racism, or other systemic oppression.
Traumatic experiences such as these can affect a person long after the actual event transpired.
Acute trauma
Acute trauma is defined as a single, often isolated event that causes severe emotional distress. Examples of acute trauma include serious accidents, natural disasters, single episodes of violence or abuse, and sudden loss or death of a loved one.
Symptoms of acute trauma include:
- Negative mood or avoidant behavior and thoughts;
- Recurrent and repetitive dreams related to the event;
- Flashbacks or distress triggered by reminders of the event;
- Difficulty sleeping, feeling hyper-alert or being easily distracted;
- Feeling detached from yourself, emotions and amnesia about life.
The effects of an acute traumatic experience typically last anywhere from a few weeks to several months.
Chronic trauma
Chronic trauma is defined as recurring, continuous experiences or events that cause emotional distress over an extended period.
Symptoms of chronic trauma include:
- A sense of hopelessness, cynicism or distrust;
- Impaired cognitive performance — memory and learning;
- Social impairment and disruptive behavior;
- Anger, rage, and violent outbursts;
- Delayed development in children;
- Difficulty sleeping.
The lasting effects of chronic trauma are often more serious and long-lasting than acute trauma and may manifest as psychological issues, such as self-harm, substance abuse, and suicidal ideation.
Complex trauma
Complex trauma refers to exposure to multiple and varied traumatic events, usually occurring during childhood. Such events usually consist of experiencing prolonged interpersonal trauma such as physical, emotional, or sexual abuse by an adult in positions of power.
Complex trauma is often thought to be PTSD, but the symptoms of complex trauma do not fully align with those of PTSD. As a result, complex trauma and PTSD are considered distinct conditions with unique sets of symptoms.
Symptoms of complex trauma include:
- Memory lapses;
- Negative self-perception;
- Hyperarousal or awareness;
- Struggling to manage emotions;
- Nightmares or difficulties sleeping;
- Difficulties in relationships with others;
- Dissociation, depersonalization or derealization.
The impact of complex trauma can manifest in developmental delays, personality disorders, and difficulties in maintaining relationships.
Long-lasting effects of trauma
The long-term effects of trauma can vary from person to person. They may include disruption in relationships, difficulties with self-regulation and emotional control, mental illness, impaired development in children, substance abuse problems, and physical health issues.
Physical effects of trauma
You may not feel it in the moment, but trauma can impact your physical health. Physical health can be affected in many ways, including fatigue, headaches, nausea or digestive issues, and problems with sleep. Trauma can also increase the chances of chronic diseases such as heart failure, stroke, and heart attack.
Psychological effects of trauma
When you experience trauma, it can make you feel all sorts of different emotions: exhaustion, confusion, sadness, anxiousness — or you may feel nothing at all. These kinds of reactions are normal and can happen to anyone. These reactions can help you to deal with what has happened. However, some survivors may experience more severe responses, such as continuous distress, severe dissociation symptoms, intense intrusive recollections, or suicidal ideation.
Social effects of trauma
Trauma can also affect your relationships and social life. It may be hard to trust people or feel disconnected from the world around you. You may have difficulty communicating, leading to misunderstandings in relationships and making it difficult to form new connections.
Likewise, you may develop maladaptive coping strategies, such as avoiding situations or people or using drugs and alcohol to cope. All of these responses can add to the feeling of isolation and loneliness.
Strategies for coping with trauma
Coping with trauma involves taking care of not only your physical but also your mental and emotional health. This could best be described as “self-care.” Examples of self-care that can help reduce the effects of trauma include:
- Getting enough sleep;
- Being physically active;
- Eating well and hydrating;
- Engaging in mindfulness practices;
- Painting, music or other forms of art;
- Scheduling time to relax and do things that make you happy.
Group support can also be useful for connecting with others and sharing experiences. Group therapy and support groups can provide an outlet to express emotions, gain insight into your reactions, and find new ways to cope.
Similarly, seeking professional help is another critical step when dealing with the aftermath of trauma. Talking with a professional psychologist or seeing a psychiatrist can help you:
- Process your experience;
- Identify and address triggers;
- Build healthier coping strategies;
- Map out a medicinal regiment.
Likewise, seeing a psychiatrist to explore the use of medication can help reduce symptoms and make it easier to address underlying issues. Both provide additional support when needed and help you develop a personalized treatment plan tailored to your needs.
Doctors’ appointments can be overwhelming, especially for individuals who have experienced trauma. To make the experience more manageable, it’s essential to know what to expect, come prepared with questions, understand your rights and know that you can always speak out if uncomfortable.