Many people unknowingly live with what I call "Trauma Brain." It’s an invisible force driving their actions, emotions, and even physical symptoms, yet they have no idea that unresolved trauma lies at the core of their distress.

Big or Small Trauma = Current Anxiety

When you hear the word "trauma," what comes to mind? For many, it is associated with "war veterans," those who have endured violent or harrowing events during wartime. This image is valid but incomplete. Trauma extends far beyond the battlefield. Countless people are grappling with symptoms caused by trauma without realizing it because they tell themselves, "I didn’t go to war. I didn’t experience something bad enough to call it trauma."

But here’s the truth. Trauma doesn't have to be a singular catastrophic event to leave its mark. For some, trauma may be a one-time, life-altering event—a "big T" trauma, such as a natural disaster, serious accident, or significant loss. For others, it may consist of repeated "little t" traumas over time—subtle, yet powerfully damaging experiences like chronic criticism, emotional neglect, or ongoing stressors that erode your sense of safety and belonging.

These "little Ts" fall into the category of developmental trauma, which refers to traumatic experiences that occur during childhood or the developmental years. These events are often subtle and occur as a result of well-meaning caregivers. Interestingly, most clients don’t recognize these experiences as significant struggles and often leave them out when discussing their trauma history. They may seem minor or insignificant compared to "big T" traumas like abuse or major accidents. However, these seemingly small events can have lasting impacts, shaping self-esteem, coping mechanisms, and interpersonal relationships. Developmental traumas are frequently connected to the symptoms or challenges clients present with in therapy sessions, such as anxiety, difficulties with trust, or low self-worth.

At its core, trauma stems from any event—or series of events—that overwhelms a person’s ability to cope, leaving the experience stored in the brain in a maladaptive way that disrupts their mental and physical well-being.

The Cycle of Maladaptive Processing

To understand trauma’s lingering effects, we need to talk about how the brain processes these events. When a traumatic event overwhelms your system, your brain often files it away incorrectly—this is what we call maladaptive processing. Think of it like saving a corrupted file on your computer. The information is stored, but it’s jumbled, inconsistent, and triggers errors every time it’s accessed.

This maladaptive storage doesn’t only log your memory of the event. It also captures how that event made you feel (such as fear, shame, or helplessness) and the physical sensations you experienced (like a racing heart or tight chest). Over time, this jumble of stored memories, emotions, and sensations creates a cascade of symptoms, such as anxiety, dissociation, flashbacks, and even physical restlessness.

When maladaptive processing occurs, your brain can store every subsequent, similar experience in the same way, further reinforcing the distorted narrative. For instance, if you’ve endured emotional neglect, your brain might react to even the smallest perceived abandonment with the same intensity as the initial trauma. Each interaction compounds the cycle, reinforcing the belief that "I’m unlovable" or "I’m at fault."

The brain develops certain beliefs and behaviors to protect you, even if they may seem misguided or unhelpful in your current circumstances. These beliefs often serve a survival purpose, helping you cope with challenges or dangers in the past. Recognizing this can shift your perspective and allow you to approach your mental health with greater understanding and compassion. By seeing these patterns as the brain's way of trying to keep you safe, you can begin to work through them more gently and effectively.

When Trauma Leaves a Chemical Imprint on the Body

Trauma doesn’t just live in your memories—it rewires your body. Dr. Bessel Van der Kolk, a psychiatrist and author of The Body Keeps the Score, describes how trauma impacts our very biology. After a traumatic event, chemical changes occur in the brain, leaving the body in a constant state of hypervigilance—ready to fight, flee, or freeze at all times.

This heightened state can persist whether you’ve experienced a single Big T trauma or a buildup of smaller, Little T traumatic events. Think of it this way: The body’s alarm system, designed to protect you, gets stuck in the "on" position. Your brain interprets even minor stressors as threats, leading to chronic anxiety, exhaustion, or physical symptoms like headaches and tension.

Trauma isn’t just in your head, and it’s not simply an emotion to manage. It’s a biological imprint—a reminder that your body and mind remain tied to survival mode.

What Does This Look Like in Everyday Life?

When you’re carrying unresolved trauma, it might emerge in subtle ways that feel all too familiar—like anxiety before a presentation, an unexplainable sense of dread when someone cancels plans, or recurring thoughts that keep you up at night. These symptoms are often seen as just "who we are," but they might be part of a larger story.

For example, unresolved trauma might explain why you startle easily or lose focus during routine tasks. It’s also why small misunderstandings with loved ones can suddenly escalate into disproportionate frustration or tears. Trauma creates a lens through which life is experienced, distorting what might otherwise seem harmless.

Trauma Treatment

Despite its lasting imprint, trauma does not have to define your life. Change is possible. While the biological impact of trauma cannot simply be "thought away," evidence-based approaches can help regulate your body and rewire your brain.

Restoring your body’s baseline—a relaxed, calm state—is the foundation of trauma recovery. This process involves skill-based strategies that can be tailored with the guidance of a trained therapist who specializes in Trauma-Informed Therapy.

Seek Out Professional Help

A trauma-informed therapist is trained to help you process experiences in a safe, adaptive way. Shifting from this maladaptive state to adaptive processing means reworking these connections. Adaptive processing happens when your brain integrates experiences in a balanced, compassionate way, allowing you to see the whole picture. This shift enables survivors to tell themselves, "It wasn’t my fault. I did the best I could." However, this process does not occur consciously; it operates on an emotional level through trauma processes like Deep Brain Reorienting (DBR) Eye Movement Desensitization and Reprocessing (EMDR). 

Explore Mind-Body Practices

Practices like yoga, mindful breathing, and progressive muscle relaxation help your body relearn how to feel safe in the present moment. They activate the parasympathetic nervous system, which effectively shuts off the "fight-or-flight" response.

Self Compassion

When maladaptive processing tells you "This is my fault," challenge the thought. Replace it with an adaptive response like, "I did the best I could given what I knew at the time." This self-compassion can soothe the shame and guilt tied to trauma. Self-compassion meditation and scripts can be really helpful.

Build a Support Network

Healing doesn’t happen in isolation. Surround yourself with understanding, nonjudgmental individuals who can offer kindness during challenging times.

Medication

Medication can be really helpful for managing symptoms rooted in your nervous systems, such as anxiety, depression, PTSD, or other mental health conditions. It works by addressing the biological factors that may contribute to these challenges, helping to restore balance. The best outcomes for mental health often come from combining medication with therapy, as therapy provides tools and strategies to address emotional and behavioral aspects, creating a more holistic approach to recovery. Together, they can work to support lasting improvements in your overall well-being.

Learn the Language of Your Body


Begin to notice how your body responds to triggering events—does your heart race? Does your chest tighten? This awareness can help you identify patterns that are tied to past trauma and implement grounding techniques when needed.

Consider Neurodiversity sensory triggers, as they can significantly affect individuals in various ways. These triggers, which may include loud noises, bright lights, strong smells, or certain textures, can create overwhelming experiences for neurodivergent individuals. Over time, exposure to such triggers can take a toll on mental health, leading to increased anxiety, stress, or sensory overload. These sensory differences are often associated with trauma, and some individuals are naturally predisposed to them, making them more vulnerable to traumatic responses.

The Road to Change

Understanding trauma not as a flaw, but as a natural response to overwhelming events, is the first step toward healing. Your body and brain have incredible resilience, and with the right care and tools, you can reclaim your mental health.

If this resonates with you, consider reaching out to a trauma-informed therapist to begin your therapeutic process. You don’t have to walk this path alone—change is not only possible, it is waiting for you.

Is COVID-19 A Traumatic Event?

Is COVID-19 A Traumatic Event?

The COVID-19 world crisis can be traumatic, especially since it has impacted the entire globe. The terror, powerlessness, and shock can leave us with...

Read More
Adventures in Anxiety Treatment

Adventures in Anxiety Treatment

Have you buried a dream so deep within that you’ve forgotten it altogether? A dream that once seemed so unattainable that even thinking of it became...

Read More
How Does Therapy Address Crisis: COVID-19

How Does Therapy Address Crisis: COVID-19

So much of my practice centers around anxiety, trauma, phobias, panic disorder, obsessions, compulsions, and unhealthy coping patterns related to...

Read More