Understanding Trauma
In clinical psychology literature, psychological trauma is defined as a unique experience for each individual that threatens their physical or psychological integrity, exceeds their coping resources, and creates a sense of threat to their life, bodily integrity, or mental health (Pearlman & Saakvitne, 1995). Trauma can be categorized into two types: big T trauma and small t trauma. Big T traumas include intense and severe events such as war, physical or sexual assault, robbery, abduction, or being caught in a natural disaster. These can lead to physical or psychological harm and the loss of a sense of safety (Shapiro, 2017). Small t traumas, on the other hand, involve experiences such as bullying, emotional neglect, or high pressure—often rooted in childhood or encountered in daily life. While these may not threaten physical safety, they can be emotionally damaging (Barbash, 2017). Research has shown that small t traumas can be just as impactful—sometimes even more—than big T traumas. When it comes to trauma, what matters is not the event itself, but how the individual copes with it. Two people may experience the same event, but their reactions and the impact can differ greatly: one might be deeply affected, while the other remains relatively unshaken.
Effects of Trauma
Some of the psychological consequences that may follow a traumatic event include:
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Post-Traumatic Stress Disorder (PTSD): Re-experiencing the trauma through flashbacks, nightmares, hypervigilance, sleep disturbances, and avoidance behaviors.
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Emotional Disorders: Depression, anxiety, anger outbursts, guilt, and feelings of worthlessness.
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Cognitive Changes: The development of distorted beliefs such as “The world is a dangerous place,” “People can’t be trusted,” or “I am powerless.”
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Physical Effects: Psychosomatic symptoms, chronic stress, and a weakened immune system (Van der Kolk & McFarlane, 1996).
These effects can be particularly severe in early childhood, as the brain is still developing, and trauma may lead to long-lasting changes. This can influence one’s self-perception, relational patterns, and ability to manage stress in the long term.
But Not All Trauma Leads to Destruction: Post-Traumatic Growth
Interestingly, some individuals not only survive trauma but also experience personal development as a result. This is known as post-traumatic growth (PTG)—a positive psychological change that emerges from the struggle with highly challenging life circumstances (Calhoun & Tedeschi, 2001). This doesn’t mean trauma is “good,” but it suggests that through confronting adversity, individuals can activate inner resources that bring a new depth and meaning to their lives. Examples of post-traumatic growth include:
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A deeper understanding of life’s meaning
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Greater authenticity and empathy in relationships
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Spiritual or existential development
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A belief in one’s strength: “If I got through that, I can get through anything”
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The discovery of new goals and values (Jayawickreme et al., 2021)
This transformation typically unfolds over time and is supported by factors such as healing relationships, therapy, and the individual’s internal resilience. PTG is the result of an active process of meaning-making and coping. Key factors that promote post-traumatic growth include: sharing negative emotions, adaptive coping strategies, personality traits (e.g., agreeableness), having experienced multiple traumas, psychological resilience, behaviors that support growth, social support, optimism, spirituality, and a sense of belonging (Henson et al., 2021).
Conclusion: Trauma Does Not Have to Be Destiny
If you’re experiencing symptoms after trauma, seeking professional help can be crucial. Establishing a safe therapeutic relationship, making sense of the trauma, and learning coping strategies that encourage growth are vital steps in the healing journey. Trauma can be both damaging and transformative. It may even become a turning point that helps individuals discover their inner strength. Naturally, trauma is painful and often overwhelming—but the human spirit is equally capable of healing and growth.
“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars” (Gibran, n.d.).
References:
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Barbash, E. (2017). Different types of trauma: Small ‘t’ versus large ‘T’. Psychology Today, 13.
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Calhoun, L. G., & Tedeschi, R. G. (2001). Posttraumatic growth: The positive lessons of loss. In R. A. Neimeyer (Ed.), Meaning reconstruction and the experience of loss (pp. 157–172). Washington, DC: American Psychological Association.
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Gibran, K. (n.d.). Out of suffering have emerged the strongest souls; the most massive characters are seared with scars [Quote]. Goodreads. https://www.goodreads.com/quotes/907208-out-of-suffering-have-emerged-the-strongest-souls-the-most
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Henson, C., Truchot, D., & Canevello, A. (2021). What promotes post traumatic growth? A systematic review. European Journal of Trauma & Dissociation, 5(4), 100195.
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Jayawickreme, E., Infurna, F. J., Alajak, K., Blackie, L. E., Chopik, W. J., Chung, J. M., … Zonneveld, R. (2021). Post‐traumatic growth as positive personality change: Challenges, opportunities, and recommendations. Journal of Personality, 89(1), 145–165.
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Pearlman, L. A., & Saakvitne, K. W. (1995). Trauma and the therapist: Countertransference and vicarious traumatization in psychotherapy with incest survivors. WW Norton & Company.
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Shapiro, F. (2017). Eye movement desensitization and reprocessing (EMDR) therapy: Basic principles, protocols, and procedures. Guilford Publications.
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Van der Kolk, B. A., & McFarlane, A. C. (Eds.). (1996). Traumatic stress: The effects of overwhelming experience on mind, body, and society. Guilford Press.