Trauma is a response to distressing events that overwhelm a person’s ability to cope. It can happen from things like an accident, physical assault, natural disasters, war, harassment, sexual assault and abuse. Trauma can stay in our bodies for a long time, and affect both our physical and mental health. There are a number of different types of trauma, and everyone responds to it in different ways. 

It’s normal to feel emotions like fear, shock, and sadness long after the fact. If you think you are experiencing trauma, remember that help is available and there are many tools to help you cope. 

There are varying levels of trauma, this is what psychologists refer to as ‘big T’ and ‘little t’ trauma. 

‘Big T’ trauma refers to a life-threatening or life-changing event, such as a violent crime, natural disaster, death of a parent, or car crash. 

‘Little t’ traumas are events that do not include violence or disaster but do cause significant distress. For young people, this could include a parent’s divorce, being rejected by a friend group, or going through a bad breakup. Both can cause a significant impact, ‘little t’s are not big events but they can add up and cause similar amounts of stress. 

Different types of trauma 

Complex trauma 

Complex trauma can occur from repeatedly experiencing traumatic events, especially as a child or young person. Some examples include childhood abuse or neglect, prolonged exposure to domestic violence, and living through war. It has long-lasting effects on mental and physical health, and can lead to symptoms like experiencing flashbacks, dissociation, trouble sleeping, low self-esteem, and chronic illness. Complex trauma can change how our brains function, watch this video to understand how childhood trauma impacts brain development.

Intergenerational trauma 

Intergenerational trauma is when the effects of trauma are passed down from survivors through to their descendants. It can lead to higher rates of addiction, mental ill health, family violence and incarceration. In Australia, it is commonly associated with survivors of the Stolen Generations, who were forcibly removed from their families under colonial policies. This creates a cycle of trauma, which continues to affect their children, grandchildren, and future generations. Learn more about the Stolen Generations in our First Nations glossary and read about intergenerational trauma here and with this video:

Single incident trauma 

Single incident trauma can occur when someone experiences one traumatic event, like a car accident, death of a loved one, natural disaster, or physical and sexual assault. Single event trauma can significantly impact a person’s mental and physical health, just like other types of trauma. 

Vicarious trauma 

Vicarious trauma is when someone doesn’t experience the traumatic events themselves, but experiences it from hearing or witnessing another person’s trauma. It commonly occurs in people who work in challenging environments, like counsellors and paramedics. It can also happen when someone cares for or supports a person who has experienced a traumatic event. Learn more with this video. 

What are some common responses to trauma? 

Everyone experiences trauma differently, but some common responses include:

• Confusion
• Sadness or depression
• Anxiety or fear
• Agitation
• Anger
• Numbness and detachment
• Denial
• Embarrassment
• Fear
• Guilt
• Shame
• Helplessness
• Feeling out of control
• Nightmares
• Flashbacks

There are also a range of physical symptoms you might experience, such as:

• Nausea
• Dizziness
• Altered sleep patterns
• Changes in appetite
• Headaches
• Gastrointestinal problems
• Being easily startled

Check out this video, where Bessel van de Kolk (author of The Body Keeps the Score) explains how trauma works. 

How to cope with trauma 

Experiencing trauma is really challenging, but remember that people can recover from it. If you’ve been through a traumatic event, there are ways to look after yourself and cope with the after-effects. ReachOut has some great advice on steps to take: 

• Talking to someone you trust about the event and how you’re feeling
• Writing down your feelings in a journal as a way of expressing what you’re going through
• Trying to maintain your normal routine to give yourself a sense of stability
• Looking after yourself physically by getting regular exercise, maintaining a healthy diet and ensuring you get enough sleep
• Talking to a mental health professional, who can offer you strategies and skills to help you process the traumatic experience.

It might feel easier to shut down your feelings and block out what happened, but this isn’t helpful in the long-run. Once you start confronting the event/s and processing your emotions, you can better recover and move on. 

Seeking help

It’s possible to manage trauma on your own, but it’s important to seek additional support when needed. Talking about what’s been going on with someone you trust can help you work through trauma and feel supported.

Sometimes people feel better for a while, then challenges begin to resurface. Remember that it’s always helpful to seek support, and that you should reach out for it even if you’ve already had assistance before. 

• Try talking to a trusted friend, teacher, family member or Elder, or seek counselling. 
• Kids Helpline, and Lifeline are some places you can go to for online and phone counselling that’s entirely free and confidential. 
• You can also talk to your GP or other health professionals, who often work with young people who have experienced trauma and can help with your recovery.
• Most of this information has been sourced from Headspace and ReachOut. Head to their pages to learn more about trauma.