Understanding Trauma and the Path to Healing

Joshua Kruse, PhD

Trauma is a word that carries a lot of weight, but its meaning can sometimes feel vague or overwhelming. In simple terms, trauma is less about what happens externally and more about what happens inside us1. It’s our internal response to situations that feel too much for our system to handle. That’s why two people can experience the same event, and one might carry trauma while the other doesn’t. Trauma is deeply personal.

Big and Small Trauma

There are two broad categories of trauma: capital “T” trauma and lowercase “t” trauma. Capital “T” trauma refers to events that are generally recognized as traumatic—things like accidents, natural disasters, violence, or abuse. These are the objective traumas that often lead to significant distress. Lowercase “t” trauma, on the other hand, might not be as obvious. It includes experiences that are subjectively distressing, such as neglect, emotional invalidation, or chronic stress. Both types can leave lasting marks on our bodies, minds, and emotions and both are valid.

The Role of Shame and Silence

Often, trauma is accompanied by shame2. We might think, “I should be able to handle this,” or “This isn’t as bad as what others have gone through.” This self-judgment can keep us silent, which in itself becomes a form of trauma. When we don’t share our pain, we isolate ourselves, which compounds the shame. Healing, however, invites us to bring our trauma into the light. By sharing in a safe environment with a trusted person—whether a friend, family member, or therapist—we start to dispel the shame and create space for healing.

Trauma and the Body’s Default Response

Trauma can set a default pattern in our nervous system. It’s like our body and mind get stuck in survival mode, always on alert for danger. But healing creates the opportunity to build a new default. This involves not just talking about the trauma, but also working with our body’s responses, emotions, and thoughts. We might need to practice self-compassion, learning to forgive ourselves and others. Trauma recovery often includes reconnecting with our bodies through practices like mindfulness or EMDR (Eye Movement Desensitization and Reprocessing)3, a research informed therapeutic approach designed to help the brain process traumatic memories without having to talk extensively about them.

What Causes Trauma?

Trauma happens when circumstances overwhelm our system. It can be a single, sudden event or an ongoing situation. It might involve something difficult being present in our lives, like abuse or conflict. Or it might involve the absence of something essential—like love, safety, or support. Regardless of the form it takes, trauma can leave us feeling stuck, disconnected, and/or reactive.

Triggers: Clues for Healing

One of the words commonly used today is “triggered.”4 When something in the present hits a wound from the past, we might react with intense emotion or avoidance. These triggers aren’t signs of weakness—they’re valuable clues. They point us to areas that need attention and healing. It is similar to a throbbing wound that needs attention to bring about greater healing. Instead of trying to suppress or ignore these triggers, we can learn to observe them with curiosity and compassion.

Trauma Therapy: A Safe Path Forward

Healing from trauma is a process that involves both the mind and body5. In therapy, a safe space is created where we can gently explore our experiences without being re-traumatized. Through this process, we develop a deeper understanding of ourselves, our emotions, and our stories. We begin to move away from avoidance and toward engagement with life6.

It’s important to remember that while trauma may be a part of our story, it doesn’t have to dictate our future. We can write a new narrative—one of resilience, growth, and connection. And we don’t have to do it alone. 

Whether you’re seeking counseling, practicing self-care, or simply trying to understand your own experiences, know that healing is possible. It takes courage to face trauma, but with each step, you’re building a new capacity for life.

  1. The Myth of Normal: Trauma, Healing, & Illness in a Toxic Culture by Gabor Mate ↩︎
  2. Shame: Why does it come from Trauma? on Quest Psychology Services ↩︎
  3. About EMDR on EMDRIA ↩︎
  4. Trauma Reminders: Triggers on PTSD: National Center for PTSD ↩︎
  5. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk ↩︎
  6. Key Strategies to Conquer Avoidance in Trauma Therapy on Grand Rising Behavioral Health ↩︎