Trauma is More Common Than You Think
Trauma can exist in the most common of spaces - childhood abuse, psychological manipulation, being the victim of a crime, or being repeatedly exposed to others being traumatized, just to name a few. While PTSD originally came to be known as a disorder related to war - it’s not limited to that anymore.
Trauma is more common than you’d think - 5 in 10 women, and 6 in 10 men will experience at least one traumatic event during their lifetime (National Center for PTSD). Individuals in the LGBTQIA+ community are even more likely to experience traumatic events than those outside of it (Roberts et al., 2010). Some people who experience traumatic events recover as expected, while others do not. These individuals are sometimes considered to have a trauma disorder - most commonly, posttraumatic stress disorder (PTSD).
PTSD?!
But now wait, Jess - PTSD? That sounds serious! I can’t have PTSD. And you’re right - PTSD is a serious concern - but it’s a disorder that can be helped through therapy. Essentially, if you do not recover from trauma, you have not been able to process what has happened to you, and figure out what it means to you. Your beliefs have likely been shaken - you might think that you can’t trust yourself or others, can’t keep yourself safe, have difficulty taking or letting go of control, or have difficulty being vulnerable with other people. This is an understandable reaction to a traumatic event.
Why didn’t I recover?
There are several reasons why someone might not recover from a traumatic event. The most common one is that they did not have the space or support to be able to vocalize how they feel, or how they’re thinking about the traumatic event. When you experience a traumatic event, you’re trying to figure out, “Why me?”, or perhaps “Why not me?” if the event happened to someone else. Talking to others, working through your thoughts, and expressing your emotional reactions to the event is important - and if you’re not able to do that, this can keep you stuck in non-recovery.
Another common reason is that you might have had negative beliefs about yourself, other people, or the world around you already - whether from a previous traumatic event, from childhood, or from a trauma you are currently experiencing (for example, being in an abusive relationship).
What to do now
Getting therapy is the best step to take to recover from a traumatic past. There are many different types of therapy that help with trauma:
For logical thinkers:
CPT, or cognitive processing therapy, is an option for logical thinkers to restructure their thought patterns as they relate to their trauma. Some additional facts about CPT:
CPT usually contributes to a decrease in symptoms in as few as 6 sessions - 12 sessions is most common
CPT teaches you how to challenge your thoughts independently - essentially becoming your own therapist
Engaging in CPT becomes a protective factor - meaning you’re less likely to be re-traumatized, should a traumatic event happen to you again
CPT can help you to have more realistic and helpful thoughts in general - not just surrounding your trauma
CPT does not require you to talk about details of your trauma (that’s right - while you can if you want to - you don’t have to!)
For kids:
Trauma-focused cognitive behavioral therapy, or TF-CBT is the gold standard for trauma processing in children (Thomas et. al 2022).
TF-CBT helps children to improve their functioning after a traumatic event by teaching children how to reprocess traumatic memories, learn how to regulate the emotions that naturally arise as a part of healing, and improve feelings of trust and safety to developmentally healthy levels.
For emotional folx:
ACT (acceptance and commitment therapy) can help significantly in processing trauma in individuals who struggle to regulate their emotions as they relate to trauma. Whether you choose to process your actual trauma memories or not, ACT can help you determine what you want your present and future to look like, integrating your past without making it your life’s main headline.
In ACT, individuals learn about how to “unhook” from their traumatic memories and thoughts, allowing the thoughts/feelings to exist without feeling so heavy or influential. Survivors can then do what matters to them in life without feeling trapped by their traumatic past.
Other forms of therapy include EMDR, prolonged exposure, written exposure therapy, and more. Find out more about PTSD and therapy options here.
If you’re ready to stop avoiding your trauma and take control of it - click here to get started with Metamorphosis Counseling. We’re looking forward to working with you!
Sources:
National Center for PTSD. (2018, September 13). How Common is PTSD in Adults? https://www.ptsd.va.gov/understand/common/common_adults.asp.
Roberts, A. L., Austin, S. B., Corliss, H. L., Vandermorris, A. K., & Koenen, K. C. (2010). Pervasive Trauma Exposure Among US Sexual Orientation Minority Adults and Risk of Posttraumatic Stress Disorder. American Journal of Public Health, 100(12), 2433–2441. https://doi.org/10.2105/ajph.2009.168971
Thomas FC, Puente-Duran S, Mutschler C, Monson CM. Trauma-focused cognitive behavioral therapy for children and youth in low and middle-income countries: A systematic review. Child Adolesc Ment Health. 2022 May;27(2):146-160. doi: 10.1111/camh.12435. Epub 2020 Nov 20. PMID: 33216426.
