Understanding Childhood Trauma

The term childhood trauma refers to disturbing and distressing occurrences of physical, sexual, or emotional abuse, neglect, and household dysfunction experienced during the formative years. 

Childhood trauma can, and often does, have a profound impact on healthy emotional development and overall well-being. It’s linked to long-term consequences and increases the risk of poor mental health and substance abuse. Some research suggests that children who experience trauma are twice as likely to develop a mental health condition in the future. Childhood trauma survivors also have a higher likelihood of struggling to form and maintain healthy relationships as adults.

Signs of Childhood Trauma in Adults

Symptoms of childhood trauma in adults can manifest in many ways. They can widely vary from person to person and are often influenced by factors like the severity and duration of the traumatic experience. The type of trauma can also play a huge role in the symptoms an adult experiences later in life.

The availability of support systems — either in childhood or in adulthood — and the use of coping mechanisms can also impact how trauma shows up later in life.

Signs of childhood trauma in adults can include:

• Emotional dysregulation
• Relationship difficulties
• Self-destructive behaviors
• Chronic health issues
• Hypervigilance

Emotional and psychological signs

Emotional and psychological signs of repressed childhood trauma in adults can include persistent or uncontrollable feelings of fear, anxiety, and depression. Regulating emotions or establishing healthy attachments to others can also be challenging.

Common emotional and psychological signs of childhood trauma include:

• Flashbacks or intrusive memories: Many adults experience vivid flashbacks of the traumatic events they once experienced. These can be triggered by very specific cues or reminders of their past.
• Low self-esteem or self-blame: Adults who harbor feelings of worthlessness, shame, or self-blame due to trauma often develop a negative self-image.
• Dissociation: Some adults try to disconnect from their feelings or thoughts as a way to deal with overwhelming emotions about their abuse.
• Difficulty with trust: Adults who went through trauma in their youth might struggle with trust, fear, betrayal, or abandonment trauma, which can impair the ability to form and maintain close and meaningful relationships.
• Mood swings: Mood swings can be prevalent for adult survivors of trauma. Fluctuations in mood can range from anger to sadness to irritability to despair, often with no warning.
• Sleep disturbances: Re-experiencing traumatic memories during sleep is not uncommon. It can cause insomnia, nightmares, or other sleep disturbances.
• Hypervigilance and startle response: People who survive abuse often have a heightened sensitivity to threats, whether they’re perceived or real. This can lead to an exaggerated startle response or needing to remain in a constant state of alertness.

Behavioral signs

Behavioral signs of repressed childhood trauma in adults can include:

• Avoidance behavior: Adults with repressed memories might withdraw to avoid situations, people, or places that remind them of their trauma.
• Self-destructive behaviors: It’s common for adult survivors to engage in risky or harmful behavior — like substance abuse or self-harm — in an attempt to numb their emotional pain.
• Compulsive behaviors: Compulsive behaviors — like excessive hand washing or counting rituals — might be ways some people try to cope.
• Isolating from others: Survivors of abuse might avoid social interactions with others out of fear of harm or rejection.
• Impulsive behavior: Some adults are impulsive or engage in risky behaviors — like unsafe sexual practices.
• Disordered eating: Using food to try and cope with past trauma and regain a sense of control isn’t uncommon.

The Impact of Childhood Trauma on Adults

Childhood trauma can have profound and lasting effects on an individual’s life, shaping their adult experiences in multiple areas, especially in personal relationships and overall well-being. Understanding these impacts can help in recognizing the signs and seeking appropriate interventions.

“Our past has a great impact on how we view and interact with the world around us. We aren’t always aware of it because we are busy living our life. However, the relationships we form, how we interact with others, and how we react to situations are some ways our past experiences dictate how we deal with situations in the present.”

– Talkspace therapist Minkyung Chung, MS, LMHC 

Personal relationships

Adults who experienced trauma during their childhood often face significant challenges in their personal relationships. These difficulties manifest in various forms:

• Intimacy issues: Struggling to create or maintain close and secure bonds.
• Difficulty developing and maintaining meaningful relationships: Often stemming from trust issues or a distorted perception of social cues.
• Challenges expressing emotions: Individuals may feel blocked or uncomfortable sharing their feelings.
• Interpersonal conflict: Increased likelihood of misunderstandings and conflicts in relationships.
• Anger, impulsivity, and emotional dysregulation: Unresolved trauma can lead to difficulties in managing emotions, which impacts interactions with others.
• Unhealthy attachment patterns — avoidance or clinginess: These patterns can lead to unstable relationships.
• Repeating the cycle: Without intervention, there is a risk of perpetuating the same harmful patterns learned in childhood.

These challenges significantly affect how individuals form and maintain relationships, often necessitating professional help to break the cycle and foster healthier interpersonal dynamics.

“Someone who came from an absent or neglectful family may end up seeking acceptance and belonging with others in a way that can be harmful to them. It’s not uncommon for individuals with childhood trauma to struggle with some level of mental health instability. It’s important to work through these trauma to find the right overall balance.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Well-being

The repercussions of childhood trauma extend beyond interpersonal relationships, affecting the overall well-being of the individual. The psychological and physical health challenges associated with an adverse childhood experience include:

• Mental health conditions: Adults with a history of childhood trauma are more susceptible to various mental health disorders, including adult depression, anxiety, post-traumatic stress disorder (PTSD), and borderline personality disorder (BPD), with childhood abuse or trauma being a recognized risk factor.
• Physical health conditions: The ongoing stress from unresolved trauma can manifest as several physical health issues like cardiovascular disease, autoimmune disorders, chronic pain, or substance abuse.
• Self-care and grooming: Childhood trauma can leave adults lacking basic self-care skills and struggling with personal hygiene, dental care, and household management. Neglect during childhood can result in difficulties with these essential tasks, impacting their overall quality of life.

Additional struggles such as low self-esteem and difficulty functioning due to hypervigilance, dissociation, or intrusive memories further complicate the individual’s ability to lead a fulfilling life.

Addressing these issues often requires a comprehensive approach involving mental health professionals, supportive relationships, and sometimes medical intervention to manage the physical ailments linked to chronic stress.

How to Treat Childhood Trauma in Adults

Treating childhood trauma in adults is most effective when a combined approach is used. Therapy, medication, and coping techniques can all be hugely beneficial in the healing process.

Therapy

Trauma therapy can be tailored to individual needs based on the severity and duration of the traumatic experience. Some types of therapy will be more effective than others, but like any trauma treatment approach, there’s no “one” or “right” way to deal with trauma. 

Commonly used forms of therapy include:

• Trauma-focused cognitive behavioral therapy (TF-CBT): Evidence-based, structured therapy that addresses the psychological impacts of repressed trauma. It helps people understand and process their experiences and teaches them to challenge associated negative beliefs.
• Eye movement desensitization and reprocessing (EMDR): A highly specialized approach to therapy that helps people process traumatic memories through bilateral stimulation like rapid eye movement, tapping, and auditory tones.
• Dialectical behavioral therapy (DBT): A comprehensive form of therapy initially developed to treat borderline personality disorder. It’s since been adapted to treat trauma using a variety of approaches.

“Treatment for childhood trauma, or trauma in general, has come a long way. It started with CBT but has evolved to other trauma-focused therapies. It is important to learn about each one and to ascertain which one might be the right fit for you. For instance, if choosing trauma-focused CBT, one would concentrate on changing negative thought patterns to positive thought and behavior patterns with an emphasis on the trauma. It is important to explore the different types of trauma therapy by talking to a therapist. They will be able to help discern the right treatment method, even if it isn’t with them.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Medication

For some people, medication might be a valuable part of a trauma therapy treatment plan. Medication can help manage symptoms of childhood trauma in adults, especially when dealing with comorbid (occurring at the same time) depression, anxiety, or post-traumatic stress disorder. 

Types of PTSD medication that may help survivors of trauma:

• Antidepressants
• Anti-anxiety medication
• Antipsychotics
• Mood stabilizers

Note: Medication should only be used under the advice of a qualified healthcare professional who’s assessed symptoms, medical history, and treatment goals.

Somatic therapies

Somatic therapy is an alternative approach to psychotherapy. It focuses on connecting the mind and body and recognizes that emotional experiences are stored in the body. Somatic techniques like mindfulness, deep breathing, and movement can address childhood trauma symptoms in some adults.

Types of somatic therapies to treat childhood trauma in adults include:

• Somatic Experiencing (SE)
• Sensorimotor psychotherapy
• Trauma-informed yoga
• Massage therapy

Coping strategies

Coping techniques are designed to help adults deal with childhood trauma. A combination of emotional regulation techniques, self-care practices, and therapy usually gets the best results.

Effective coping strategies for childhood trauma may include:

• Mindfulness
• Grounding techniques
• Intentional journaling 
• Physical activity
• A solid support network
• Professional help
• Self-care
• Self-compassion and forgiveness

Heal from Trauma with Talkspace

If you want to get therapy from someone who understands how to treat childhood trauma in adults, Talkspace is an online platform that makes getting help convenient and affordable. Even if you’re considering medication, Talkspace offers diagnosis and medication management from qualified psychiatrists who are trained to deal with complex trauma recovery.

Connect with an online therapist at Talkspace today to start your journey and heal from your childhood trauma.

Trigger warning: This article discusses sexual trauma, which may be disturbing or distressing to some people. 

The World Health Organization (WHO) estimates that 1 in 3 women have experienced physical or sexual violence in their life. Sexual trauma can be devastating for your psychological well-being and leave negative lasting effects. It can destroy your faith in others and make trust excruciatingly difficult. Healing from the trauma of sexual violence is a profoundly personal experience. Recovery takes time, patience, and access to the right resources — it’s an emotionally taxing journey.

Sexual trauma refers to any unwanted sexual activity or behavior. It can result from rape, molestation, sexual harassment, or assault. How this type of trauma affects us can differ from person to person and depends on factors like:

• Personal perception
• Severity of the event(s)
• Support systems
• Previous trauma
• Access to professional support

It’s common for someone who’s experienced a sex-related trauma to have extreme feelings of fear, shame, guilt, anger, and sadness. It’s even common to feel numb. Sexual assault survivors  have symptoms similar to post-traumatic stress disorder (PTSD) and can have nightmares, flashbacks, and crippling anxiety or depression as a result of their experience. 

Though it can be difficult, it is possible to heal sexual trauma. Learn what you need to know about this challenging journey here.

Steps for Healing from Sexual Trauma

Understanding how to deal with being raped, sexually harassed, and any other sexual trauma is essential to be able to move forward. There are steps you can take to navigate the process of healing sexual trauma. The following are essential for you to consider if you need help learning how to get over sexual trauma.

Step 1: Seek professional help

Working with a professional who has experience in trauma-related therapy can be an incredibly beneficial part of your healing process. They can offer you the guidance and support you need and provide proven evidence-based treatments that are tailored to your experience and needs. 

“Because of the trauma experienced during sexual violence and the aftermath there are several types of therapy that can be done but the process is lengthy, types of therapy are but not limited to: cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), art therapy, sex therapy, trauma processing, substance use counseling (if necessary), and animal assisted therapy.”

– Talkspace therapist Reshawna Chapple, PhD, LCSW

Some effective forms of therapy follow.

Cognitive behavioral therapy (CBT)

CBT is a type of talk therapy that helps you identify and change negative, unhelpful, and unhealthy thought and behavior patterns as you’re healing from sexual trauma.

Eye-movement desensitization and reprocessing (EMDR)

Research has found that EMDR therapy can be an extremely effective therapeutic modality for survivors of sexual assault who are experiencing major depressive disorder (MDD) or having suicidal ideation as a result of their trauma.

Cognitive processing therapy (CPT)

Cognitive processing therapy (CPT) was developed to treat people with post-traumatic stress disorder. In some research, it has been shown effective in helping sexual trauma survivors improve. CPT helps you understand and change beliefs you have that are related to your trauma.

Somatic therapy

Somatic therapy focuses on the mind-body connection. It can help you release tension and let go of the trauma that’s been stored in your body. In studies, somatic therapy offered significant improvement in women recovering from childhood sexual abuse. 

Group therapy

Alongside individual therapy, group therapy for survivors of sexual assault can offer additional support when learning how to heal from sexual trauma. While this can be an effective therapy and form of treatment for some people though, more research is needed to fully understand its efficacy.

Step 2: Build a support system

Healing sexual trauma requires a strong support system. While the trauma may leave you feeling like you can’t trust anyone or want to be alone, support is going to be crucial as you navigate the healing process. Surround yourself with people who understand what you went through and can offer you compassionate, reassuring support. 

You might reach out to friends, family members, or support groups that are designated for survivors of sex-related trauma. 

Within your support system, it’s important for you to be able to:

• Talk openly about your experience
• Create and trust a safe space
• Become an advocate for others if you feel strong enough

Step 3: Foster self care

Prioritizing self care is always an important goal, but it becomes even more critical when healing from trauma like this. Take time for yourself, do activities you enjoy, and maintain a healthy lifestyle. 

Self care practices can include:

• Mindfulness meditation
• Doing yoga
• Taking time to enjoy your hobbies
• Journaling for mental health
• Going on daily walks
• Spending time with family and friends
• Reading a good book
  

“Self care can be divided into two categories: physical and emotional under the physical category activities of daily living are very important eating, sleeping, exercising or getting some sort of physical activity, And avoiding becoming overwhelmed by setting a routine. in the emotional category things like having fun, creating leisurely activities, journaling, listening to music, coloring or developing a hobby, socializing.”

– Talkspace therapist Reshawna Chapple, PhD, LCSW

Step 4: Set boundaries

As a sexual trauma survivor, it’s also important to set and enforce boundaries during this time. You should learn how to set boundaries in relationships, for when and how you communicate with others, and for your personal space. Setting boundaries will help you feel in control and safe so you can slowly begin to trust your surroundings again. 

You can create boundaries by:

• Making time for you to have personal space
• Asking people to call or text you before they come over
• Being willing to tell someone you’re not up for talking
• Expressing the importance of confidence when you open up to others
• Having the courage to request assistance when tasks prove challenging, rather than persisting in struggle alone.

Coping Strategies for Sexual Trauma

Part of learning how to get over sexual trauma means finding coping strategies. Coping tools can be incredibly powerful as you regain control over your emotions and thoughts. They can help you navigate your days and your relationships. 

It’s normal to be triggered or have flashbacks to your trauma — the following coping skills and techniques might be helpful. 

Talk to someone you trust

Find your “person” — that someone you can share your innermost feelings and be vulnerable with. This can be a family member, a peer, another trauma survivor, or even a therapist. Having someone you trust, and being able to open up to them, will be an emotional relief and outlet during the especially difficult times you might face in the coming days, weeks, and months.

Reconnect with your body through meditation, dance, or yoga

Mindfulness practices like meditation and yoga can help you reconnect with your body. These are effective tools that promote relaxation. When you engage in these activities, you learn to focus on the present, which can reduce the stress and anxiety levels associated with your trauma.

Process your feelings of shame and guilt

It’s expected that you’ll have feelings of shame and guilt, even though what you went through is in no way your fault. You are not to blame for what happened to you. 

Part of processing your feelings is recognizing when you’re experiencing unhelpful emotions like shame or guilt. While these types of feelings are normal, you must learn to process them so you can let go and heal. Learn more about guilt vs. shame and how to deal with these feelings. 

Seek counseling

Getting professional mental health care can be instrumental in your journey toward healing. A therapist can offer guidance and support while helping you learn coping strategies for your needs.

“Turn off the news or social media, have a safety plan, lean on your social supports, be patient and graceful with yourself, use grounding techniques, practice mindfulness, meditation and yoga, and avoid drugs and alcohol because they only numb the pain but do not help to heal.”

– Talkspace therapist Reshawna Chapple, PhD, LCSW

Moving Forward

To move forward, first and foremost, be kind to yourself. Work toward building resilience so you can make progress and minimize the lasting effects of sexual assault. You can move forward by:

• Embracing self-compassion: Treat yourself with kindness and understanding. Be empathetic when you’re struggling. Acknowledge your pain without judgment, and remember you are not to blame.
• Establishing a support network: Surround yourself with people who love and care about you. You’ll likely need to rely on them for emotional support.
• Cultivating positive emotions: Do things that bring you a sense and feeling of joy and happiness. Spend time with loved ones or start (or pick back up) hobbies that fulfill you.
• Keeping a healthy perspective: Remember that healing is not linear. You’re going to have ups and downs along the way. Be patient and keep perspective so you can recognize progress, but understand this will take time.
• Set realistic goals: You won’t go from experiencing trauma to being fully healed overnight. Set small, attainable goals along the way. For example, a goal might be sleeping through the night, eating 3 healthy meals one day, or sitting alone in a public place. Small steps will add up to significant growth.

Embark on a Path to Healing with Talkspace

Talkspace is an online therapy platform that offers professional support and resources for survivors of sexual trauma and their loved ones. You can connect with an experienced and qualified therapist who specializes in healing sexual trauma so you can start on your path toward healing. 

Learn more about how you can get one-on-one sessions with a licensed Talkspace therapist. Your road to recovery will be long and likely filled with some challenges, but having the proper support and professional guidance can make all the difference.

The Impact of Being Sexually Assaulted or Raped

While we all respond to trauma in different ways, the effects of sexual violence can be devastating. Sexual trauma survivors often experience intense psychological and physical symptoms that can be difficult to recover from. Understanding these symptoms can help as you learn how to cope with sexual assault or rape. 

Psychological symptoms

Survivors may struggle with a range of emotions after experiencing sexual violence. Many people suffer from intense feelings of guilt and shame, while others may experience fear and even anger. It’s not unusual for people to go through mood swings or conceal their feelings from family and friends. 

The trauma of sexual violence can put survivors at increased risk of developing a number of mental health conditions. Someone who has survived sexual abuse may be at risk for:

• Anxiety: Persistent feelings of fear and anxiety are common in survivors. Panic attacks, agoraphobia, and other phobias are all normal reactions. 
• Depression: Depressive symptoms are frequently experienced by victims of sexual violence. After an assault, it’s common to feel empty or hopeless. 
• Post-traumatic stress disorder (PTSD): PTSD is very common in sexual assault survivors. They may have intense memories or flashbacks to their trauma. 
• Rape trauma syndrome (RTS): Rape trauma syndrome is the specific type of PTSD that happens after rape or sexual assault. 
• Substance abuse: Some survivors turn to drugs or alcohol when coping with sexual assault. According to RAINN, victims of sexual abuse are 10 times more likely to use major drugs. 

Physical symptoms

While traumatic events can leave behind emotional scars, they can also cause physical damage. When we’re threatened, our bodies naturally release the hormones adrenaline and cortisol to keep us on high alert. 

Not only can these hormones impact bodily function during times of duress, but research shows us that the body can continue to send stress signals even after the traumatic event has passed.

It’s important to be aware of these symptoms when you’re learning how to deal with being raped or sexually assaulted. Physical symptoms experienced by victims of sexual violence may include:

• Hyperarousal: Thinking about trauma can put the body into high alert. Survivors may be easily startled or feel like they’re always on edge. 
• Fatigue: It’s common to struggle with insomnia or nightmares that make it difficult to sleep. This can leave someone recovering from assault feeling chronically exhausted or fatigued.
• Psychomotor agitation: When people feel restless and anxious, it can cause them to engage in repeated, unintentional movements. This could include things like pacing, nail picking, or biting lips until they bleed.
• Aches and pains: It’s natural to tense up muscles when feeling stressed or anxious. The persistent stress of sexual assault can leave some victims with chronic aches and pains.

How to Deal with the Effects

Both the physical and emotional effects of sexual violence can be deeply damaging. By learning how to deal with being raped or sexually assaulted, you can find ways to manage your symptoms as you recover and begin to move forward with your life. 

How to cope with physical effects

“Physical effects of sexual trauma can look different for each person who experiences it. If there’s something serious going on, a medical doctor is the best person to assess the victim. Therapy can help with more emotional scars but can also provide coping strategies to help deal with any physical symptoms.” – Talkspace therapist Bisma Anwar, LMHC 

Seek medical attention 

It’s important to be treated by a doctor after sexual assault or rape, even if you don’t think you’ll report the incident. During the visit, you should receive a rape kit and be examined for physical injuries and tested for sexually transmitted infections. Part of figuring out how to cope with sexual assault or rape is making sure that you receive any medical care you might need. 

Learn to recognize your body’s signals

Try to become more aware of the signals that your body is sending you. Check in with yourself to see if you’re clenching your teeth, tensing your muscles, or feeling short of breath. By becoming more aware of these symptoms, you can find better ways to cope. 

Find ways to self-soothe 

Breathing exercises, meditation for stress, and grounding techniques are all effective tools for coping with sexual assault. Not only can these techniques address issues like a racing heartbeat or intense anxiety, but they can also help to bring your attention back to the moment if you’re starting to panic. Experiment with different self-soothing techniques to see what gives you a sense of calm and peace.

How to cope emotionally

“If someone has been the victim of rape or sexual assault, they should not stay silent. Therapy can help support them during this time. They can learn how to move forward with their life and cope with the aftermath of going through such a traumatic experience.” – Talkspace therapist Bisma Anwar, LMHC

Contact the National Sexual Assault Hotline 

The National Sexual Assault Hotline provides confidential support 24 hours a day. Whether you’re looking for advice on how to deal with sexual assault or you just need someone to talk to, you can always get one-on-one help from a specialist. For assistance, call 1-800-656-4673 or chat with a specialist online. The National Domestic Violence Hotline is also available in a similar fashion, at 1-800-799-7233, or by texting START to 88788.

Rebuild your support systems

It’s common for people to isolate themselves when they’ve experienced something as traumatic as rape. Find ways to connect with people and build a support system that can give you strength during the healing process. 

If you don’t feel comfortable reaching out to friends and family, consider joining a support group where you can meet people who understand what you’re going through.

Identify your triggers 

A trigger is a situation or action that reminds you of your trauma. People can be triggered by sounds, dates, smells, or even certain behaviors. Finding your triggers can help you learn how to cope with being raped or sexually assaulted. When you’re aware of things that might trigger you and bring up bad memories, you can avoid them or prepare yourself for an emotional response.

Find ways to manage intrusive thoughts

At times, you may experience unwanted or unexpected thoughts related to your trauma. If you’re learning how to deal with being raped or sexually assaulted, try to find ways to control and manage your thought processes, such as journaling for mental health. Instead of trying to push them away, remind yourself that these are intrusive thoughts that will soon pass. 

Talk to a therapist

Recovering from sexual violence is never easy. Instead of figuring out how to deal with sexual assault on your own, reach out to a mental health professional who can give you the support you need. 

“If you have been the victim of sexual assault or rape, then please reach out for help and support. You might internalize negative thoughts and feelings after this traumatic experience but know that you don’t have to suffer through this time alone. Therapy can help address symptoms of PTSD such as nightmares, flashbacks, and anxiety. It can also provide tools to help you cope with how you’re feeling.” – Talkspace therapist Bisma Anwar, LMHC

Therapy can help you work through your trauma, develop healthy coping mechanisms, and find the best ways to move forward. It’s important to be aware of symptoms when you’re learning how to deal with being raped or sexually assaulted.

Get Professional Help 

Healing from the pain of sexual violence isn’t easy, but you don’t have to do it alone. At Talkspace, you can connect with a professional who can help you learn how to cope with being raped or sexually assaulted. Talkspace is an online therapy platform that offers safe, effective, and convenient access to therapists who are trained to deal with the difficult healing process related to sexual trauma. 

Reach out to Talkspace to connect with a professional who can give you support and help you manage the effects of sexual trauma today.  

Sources:

1. Victims of Sexual Violence: Statistics | RAINN. Rainn.org. https://www.rainn.org/statistics/victims-sexual-violence. Accessed September 27, 2022.

2. Chivers-Wilson K. Sexual assault and posttraumatic stress disorder: A review of the biological, psychological and sociological factors and treatments. Mcgill J Med. 2022;9(2):111-118.. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2323517/. Accessed September 27, 2022.

3. Butt M, Espinal E, Aupperle R, Nikulina V, Stewart J. The Electrical Aftermath: Brain Signals of Posttraumatic Stress Disorder Filtered Through a Clinical Lens. Front Psychiatry. 2019;10. doi:10.3389/fpsyt.2019.00368. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6555259/ 

What Is Trauma Therapy?

Trauma therapy is a type of psychotherapy (talk therapy) designed to help someone learn to cope with a traumatic experience. It can help them understand and process their experiences, develop coping skills, and heal emotional wounds.

Almost everyone will witness or experience some type of trauma in their lifetime. It may be a bad car accident, a natural disaster, physical abuse, sexual assault, or witnessing violence. Any type of trauma can have a lasting impact.

“There are different types of trauma therapy designed to help clients. Trauma therapy is the practice of working with clients to help them cope with behaviors and other symptomologies that can cause distress due to past/current traumatic events. There is no right or wrong way to address trauma. It’s about finding the right professional a potential client can trust and open up to. Being forthright can help in finding a professional qualified to work with trauma-related cases.”

– Talkspace therapist Minkyung Chung, MS, LMHC

While many people recover from these events without any long-term effects, others may struggle for months or years afterward. This is where one of the types of trauma treatment and therapy comes in. A trained therapist can support and guide you. They’ll create a safe space so you can express what happened and share how it’s affected you and impacted your life.

Your therapist will help you explore different coping methods, so you no longer feel overwhelmed or debilitated by your experience.

What’s the difference between trauma therapy and regular therapy?

Trauma-focused therapy can look and feel different from some other types of therapy. There are various types of trauma therapy services you might consider. 

The Different Types of Trauma Therapy

When it comes to trauma therapies, there are broadly two types: talking therapies and body-based therapies. Both treatment styles can be effective. The best type for you will depend on individual needs, goals, and preferences.

• Talking therapies, such as cognitive behavioral therapy for PTSD, aim to help you understand and process your trauma.
• Body-based therapies can include somatic experiencing therapy (SE) or eye movement desensitization and reprocessing (EMDR). They’ll also focus on helping you heal from trauma.

Some people find that talking through their experiences helps them understand and make sense of what happened. Others prefer a more hands-on approach that focuses on healing the body.

There’s no wrong answer when choosing a type of therapy. Ultimately, whatever makes you feel most comfortable is going to work best for you. If you’re unsure where to start when selecting a trauma therapist or treatment plan, you can always begin with your primary care physician. They can offer recommendations based on different types of trauma so you can get started.

Psychotherapy

In psychotherapy (also known as talk therapy), you meet with a mental health professional regularly to discuss your trauma and work through the healing process. Talk therapy relies heavily on the bond between you and your therapist. Trust will be critical as you open up and share your traumatic experience.

Trauma-focused cognitive behavioral therapy (TF-CBT)

One of the types of CBT is trauma-focused cognitive behavioral therapy, or TF-CBT. Children and adolescents can both benefit from TF-CBT. Using this form of trauma-informed therapy can be very helpful in correcting inaccurate beliefs and altering unhealthy behavior patterns.

Prolonged exposure (PE)

PE aims to expose you to the source of your fear in a safe environment. You’ll slowly increase exposure as sessions continue until your trigger no longer frightens you.

Dialectical behavioral therapy (DBT)

This type of trauma therapy aims to improve the regulation of emotions. Many people who’ve experienced suicidal thoughts have benefited from dialectical behavioral therapy, or DBT. This form of treatment has been found effective in treating several mental health conditions, including post-traumatic stress disorder (PTSD). DBT therapy techniques focus on teaching you new skills so you can change unhealthy behaviors related to your trauma.

Group therapy

One of the great benefits of group therapy is it reminds you that you’re not alone. Ultimately, group-setting formats can offer you a sense of safety and belonging. As group members find they can share their stories in a supportive environment, they feel more comfortable expressing their stories and helping each other through their trauma.

Eye movement desensitization and reprocessing (EMDR) 

The purpose of EMDR therapy is to help you release emotions that were blocked by your trauma. This is accomplished through rhythmic left-right (bilateral) stimulation on both sides of the body.

How Do I Know If I Need Trauma Therapy?

If you’ve experienced a traumatic event, it’s normal to feel upset, confused, or scared. Common reactions to trauma can include difficulty sleeping or concentrating, uncontrollable crying, and feeling jumpy or irritable. However, while these can be normal reactions, prolonged symptoms might signify something more is happening.

For most people, symptoms go away on their own within a few weeks or months. For others, though, the effects of trauma can last much longer. If your symptoms don’t improve over time — or if they get worse — it might be a good idea to seek out professional help from a therapist who specializes in trauma-focused therapy.

There’s no one answer to when someone should seek help for trauma. It depends on how long symptoms have been occurring and how much they interfere with daily functioning.

“It’s usually hard to tell if trauma therapy is necessary or if other types of therapy are needed. If a client feels that their daily functioning is suffering or that they’re struggling with extreme emotions, it’s usually a sign that seeking help may be necessary. If the client isn’t sure about trauma therapy, start by identifying the current symptoms of mental health distress and discuss it with a professional.”

– Talkspace therapist Minkyung Chung, MS, LMHC

If you’re still experiencing intense feelings related to a traumatic event several weeks or months after something happened, it’s time to get some help. Flashbacks, nightmares, intrusive thoughts, or if you find yourself trauma dumping are all reasons to consider seeing a therapist.

Signs you might benefit from trauma therapy include: 

• Avoiding things that remind you of the event (avoidance)
• Feeling numb and/or disconnected from others (numbing)
• Having difficulty functioning in daily life (dysfunction)

If these things sound familiar, know you’re not alone. It’s perfectly normal and healthy to need extra support after experiencing something traumatizing.

“Through a thorough assessment, it can usually be deduced that trauma therapy may be necessary. The first step is asking for help.”

– Talkspace therapist Minkyung Chung, MS, LMHC

How long does trauma therapy last?

The length of treatment required to heal from trauma will vary. It can depend on how severe the trauma was and if there are other mental health factors to deal with. The right mental health care provider and the correct type of treatment are important so you can get the most appropriate level of care.

Techniques Used in Trauma Therapy

Depending on the type of therapy, trauma can be treated differently. Here are some things your therapist might do.

• Imaginal exposure: The imaginary exposure technique lets you recall your trauma and describe it to a therapist. This technique helps you confront memories or thoughts associated with your trauma. It can be useful, especially if you’ve been avoiding thoughts or memories of the past.
• Cognitive restructuring strategies: Cognitive restructuring strategies can help you change unhelpful thoughts about past trauma into more useful ones.
• In vivo exposure: An exposure therapy technique that uses in-vivo exposure (also known as exposure therapy). During this form of therapy, you engage in real-life situations outside of therapy. The goal is to gradually acclimate to everyday triggers you might have been avoiding because of your past. 
• Written account: Creating a written account of your trauma might be an assignment your therapist gives you.
• Impact statement: Writing an impact statement is a technique used in cognitive processing therapy (CPT). It allows you to explain why you believe a traumatic event occurred and how it affected you.

How Effective is Trauma Therapy?

It’s estimated that 70% of adults in the United States have experienced a traumatic event at some point. That means trauma is incredibly prevalent, yet we know it’s often left unaddressed. If you’re struggling to cope with the aftermath of a traumatic experience, know that you’re not alone. Also, know that help is available. Trauma therapy can be an extremely effective treatment.

Specific trauma therapy can benefit anyone who’s dealing with trauma from their past. This could include ongoing trauma symptoms due to generational trauma, or isolated events like military combat, natural disasters, car accidents, or sexual assault or abuse. Some research suggests that prolonged exposure (PE) therapy benefits a whopping 86% of people who use it. 

“Once the right fit has been established, trauma therapy can be beneficial and effective to the client. It’s important to remember that there is no one-size-fits-all type of therapy, trauma or otherwise. Communicating when something isn’t working during sessions is a key factor in ensuring therapy stays effective. Therapy does take time, so patience is also necessary. Finding the right modality of therapy will also be key (online or in person).”

– Talkspace therapist Minkyung Chung, MS, LMHC

Start Trauma Therapy with Talkspace

During therapy for trauma sessions, a therapist will work with you to process your trauma. Together, you’ll explore emotions or beliefs that are impacting your ability to heal and move on. You’ll also focus on coping skills and strategies to use when dealing with triggers (like certain sights or smells) that might cause flashbacks or intrusive thoughts.

Talkspace online therapy provides a safe space for you to talk about your experiences and start working towards healing & recovery. Our mental health professionals are skilled, trained, and available. There’s no shame in seeking help. If you’re struggling to cope with any type of past or current trauma, consider reaching out to a therapist today.

Learn how to deal with trauma with Talkspace.

What Are the Different Types of Trauma?

When we think of psychological trauma, we often think of a single event that causes great harm or pain. However, different types of traumas can occur throughout our lives. Trauma isn’t limited to physical events; it can also be emotional or psychological in nature. Some common trauma symptoms can include:

• Flashbacks or intrusive memories of the traumatic event
• Nightmares about the event
• Avoidance of people, places, things, or situations that remind you of the event
• Feeling numb or disconnected from others
• Difficulty concentrating
• Irritability
• Hypervigilance
• Confusion
• Exhaustion
• Agitation
• Sadness
• Anxiety
• Dissociation
• Chronic pain
• Difficulty sleeping
• Angry outbursts
• Depression
• Substance abuse
• Self-harming behaviors
• Suicidal thoughts or attempts
• Believing the world is a dangerous place and that you can’t trust anyone
• Feeling unable to experience pleasure

“Trauma can be caused by various situations ranging from natural disasters to abuse, vehicle accidents, and more.”

– Talkspace therapist Ashley Ertel, LCSW, BCD, C-DBT

While most people are familiar with the concept of trauma, many are unaware of the different types of trauma that exist. Trauma can be classified as acute, chronic, or complex.

1. Acute trauma

Acute trauma is a psychological trauma that occurs in response to a single, highly stressful event. For example, it can come after experiencing a natural disaster, seeing a bad car accident, or witnessing violence. Acute trauma can lead to long-term mental health problems if not appropriately addressed.  

Examples of acute trauma

Acute trauma can come from a single event threatening your life or safety. It can also result from an act of violence against you or after witnessing a traumatic event happening to someone else. 

This type of trauma can lead to acute stress disorder (ASD), which is a mental health condition typically appearing within 3 days of a traumatizing event and lasting up to 1 month.

2. Chronic trauma

Chronic trauma is a response to ongoing or repeated traumatic experiences. It differs from acute trauma in this sense, as acute trauma occurs after just one traumatic experience or event. 

Examples of chronic trauma

Chronic trauma can result from any of the following:

• Physical abuse: Physical abusers often use force to control their victims. They may hit, kick, choke, or throw things at them — the list goes on. It’s common for physical abusers to threaten their victims and use fear and intimidation to control them.
• Sexual abuse: Sexual abusers often take advantage of people who are weaker than they are. They may be in a position of power over their victim, making it easier for them to coerce or force them into sexual acts. Victims of sexual abuse often suffer from flashbacks, nightmares, anxiety disorders, depression, and post-traumatic stress disorder (PTSD), sometimes even long after the initial event occurred.
• Emotional abuse: Emotional abusers try to chip away at self-esteem by putting their victims down constantly or making them feel bad about themselves.
• Domestic violence: Domestic violence can cause chronic trauma. It’s not always physical abuse either — mental and emotional torture can be just as debilitating. Domestic violence targets every aspect of a person’s life to control them. It leaves long-term scars that can be difficult to deal with for years after the abuse has stopped.
• Poverty: Growing up in poverty can result in chronic trauma. Children who grow up below the poverty line are more likely to see violence, witness drug use, and not have enough food or adequate shelter. This can lead to lasting effects such as anxiety, depression, PTSD, and more.

3. Complex trauma

Complex trauma is a type of stress similar to generational trauma that can occur when someone experiences multiple, chronic, or prolonged exposure to traumatizing events. It can happen to both children and adults. However, complex traumas like abandonment trauma, for example, are more common among those who experienced abuse or neglect during childhood.

Complex trauma can cause long-term problems with physical and mental health. Forming and maintaining healthy relationships can also be very isolating and challenging.

Examples of complex trauma

Complex trauma can harm mental and physical health due to repeated, continued traumatization. It can be the result of things like: 

• Childhood abuse or neglect
• Domestic violence
• Sexual assault
• War-related experiences

Common Causes of Trauma

Trauma can come from many places or experiences. It can happen to anyone at any time and has lasting effects. Some sources of trauma might include the following: 

Witnessing or experiencing violence

Witnessing or being directly involved in a violent act can be traumatizing. It might include seeing or experiencing domestic abuse, sexual assault, child abuse, war combat, or anything else that’s graphic and violent. 

Being involved in or witnessing a serious accident

A shocking accident can be jarring and cause trauma, whether you’re directly involved or just a witness to it. 

Abuse 

Physical, sexual, or emotional abuse can all be factors that lead to a traumatic response. 

Assault 

Rape or a violent assault can be the source of a traumatic reaction, whether you’re the one who experienced the attack or someone close to you did. 

Natural disasters

Earthquakes, floods, hurricanes, wildfires, or any other natural disaster can be more than just frightening. They can be traumatic, especially if they cause death, displacement, or food or housing insecurity. 

Death

Death — especially if it’s sudden or unexpected — of a loved one can be traumatic for anyone to cope with.

If you or someone you love has experienced any of the types of traumas we’ve discussed here, seeking professional help can be instrumental in learning to cope with the aftermath and healing. Trauma isn’t something you have to go through alone, and certain coping mechanisms like trauma dumping can do more harm than good.

“Determining who will develop a trauma-related disorder is incredibly difficult, as every person will respond to traumatic incidents in their own unique ways. It’s important to note that some people may experience an event as highly traumatic, while others may not experience the same event as traumatic. If you’re dealing with the effects of trauma, finding a trauma-informed therapist is an excellent option.”

– Talkspace therapist Ashley Ertel, LCSW, BCD, C-DBT

Learn How to Cope with Trauma with Talkspace

It’s important to be aware of the different trauma types so you can understand how they might impact your mental and physical health. If you’re struggling with the aftermath of trauma, please know that you’re not alone. Many people have been through similar experiences and understand what you’re going through, and therapy can help you heal.

When it comes to how to deal with trauma, online trauma therapy with Talkspace can make the process of getting help simple. In just a few clicks, you’ll be connected with a therapist who understands what you’re going through. Talkspace therapists are experienced in trauma therapy and can help you work through your feelings and recover from traumatic experiences you’ve endured. 

What Is Generational Trauma?

Generational trauma, also known as intergenerational trauma, refers to the passing down of traumatic experiences or stressors from one generation to another. This specific type of trauma often happens as a result of direct personal experiences, witnessing acts of violence, or residing in environments where the threat of violence is ever-present. Such trauma can manifest in various ways, including anxiety, depression, and PTSD.

“Generational trauma is the harmful effects of historical mistreatment or abuse. The symptoms of these traumas are passed down from generation to generation.”

– Talkspace therapist Reshawna Chapple, Ph.D., LCSW

This form of psychological trauma can lead to physical and mental health problems as well as social and emotional difficulties. For example, children who grow up in homes with domestic violence and experience childhood trauma may develop anxiety or depression as adults. They may also have trouble trusting people or forming intimate relationships — this cycle of unresolved trauma can affect multiple generations to come.

Generational trauma can be passed down through DNA from family member to family member. Some people may be predisposed to it, but it’s important to remember that not everyone who experiences intergenerational trauma has symptoms related to their experience. It’s a complex trauma, and there are many factors at play regarding this inherited trauma, including resilience, support systems, and resource access.

“Some of the trauma may or may not have been experienced by each person in the family, but how family members who’ve experienced the trauma raise their children or interact with other family members affects the path of others’ lives. This could be because a mother or parents were hit by their parents or live in an unsafe neighborhood and are fearful for their child all the time that their child develops fears associated with their parents’ fears. This can also be because their parents are using substances to block out some of the effects from the trauma, and the children learn not to discuss their feelings but to mask them using substances as well.”

– Talkspace therapist Reshawna Chapple, Ph.D., LCSW

The good news is healing generational trauma is possible. With support, therapy, and time, it’s possible to break the cycle of pain and unresolved trauma caused by this type of long-term psychological damage.

Signs & Symptoms of Generational Trauma

Generational trauma can occur when a group is subject to a traumatic experience like war, natural disasters, racism, sexism, or oppression. The effects of the trauma can be passed down to subsequent generations through both genetic and cultural transmission. 

“The symptoms of generational trauma include hypervigilance, fears of death or no hope for the future, mistrust of outsiders, anxiety, depression, panic attacks, post-traumatic stress disorder (PTSD), low self-esteem, issues of addiction, domestic violence, and sexual abuse.”

– Talkspace therapist Reshawna Chapple, Ph.D., LCSW

There are many signs of generational trauma, including:

• Anxiety
• Depression
• Chronic pain
• Substance abuse disorders
• Eating disorders
• Post-traumatic stress disorder (PTSD)
• Insomnia
• Low self-esteem
• Fear of death
• Irritability
• Anger issues
• Difficulty trusting others

What Causes Generational Trauma?

War, natural disasters, genocide, and slavery can all cause generational trauma. When these traumatic experiences are passed down from generation to generation, they affect how people think, feel, and behave. Many factors can contribute to generational trauma.

Oppression

Historical oppression or violence against a particular group is a known cause of intergenerational trauma. African American people who were enslaved may experience generational trauma because of the brutal conditions past generations were forced to live in and the constant fear of being separated from their families.

Cultural dislocation

Another factor is cultural dislocation, which happens when someone’s forced to leave their homeland due to conflict or persecution. This can lead to feelings of loss and isolation that can be passed down through multiple generations.

Intergenerational poverty

Generational trauma can also be caused by poverty or difficult life circumstances that make it hard to thrive emotionally, mentally, or financially. An example might be if your parents grew up in extreme poverty and didn’t have access to adequate education resources or health care.

Lack of opportunity

A general lack of opportunity can create feelings of hopelessness that are passed down to future generations.  

In utero exposure

Some research suggests that exposure to toxic stressors in utero might result in changes in brain structure and function and cause developmental delays. The long-term effects might impact learning ability and emotional regulation, which can impact later generations.

Other effects

In addition to the above contributors, generational trauma is often accompanied by other disadvantages like racism, sexism, or homophobia, compounding the negative impact. People who suffer from generational trauma often face significant barriers to success in multiple areas of life. 

Examples of Generational Trauma

There are countless examples of how generational trauma can occur. Some common examples of generational trauma include the following:

• War: Children who grow up in an environment of conflict may be more likely to experience PTSD than those who don’t. This could lead to passing on symptoms to their children.
• Natural disasters: Survivors of a major national disaster — like an earthquake, major tornado, or tsunami — may suffer from long-term mental health problems like anxiety and depression. If they have children, it might be difficult to bond or provide adequate care because of their psychological distress. As a result, their kids may also struggle with similar symptoms later in life..
• Racism: Systemic racism can create an intergenerational cycle of poverty and violence that traumatizes individuals and entire communities. For example, people living in neighborhoods with high crime levels are more likely to develop types of depression and PTSD than those living in safer areas. This increased risk could be passed down through generations if not addressed. 

Generational trauma doesn’t just affect individuals — as we can see, it can have lasting consequences for whole families and communities for generations to come.

How to Heal Generational Trauma

As noted earlier, it is possible to heal from generational trauma. The following tips show you how. 

Coping mechanisms for generational trauma

Any population that’s experienced collective trauma has a risk for multigenerational trauma. However, several coping mechanisms can help. Some strategies include:

• Identifying and acknowledging the effects of past traumas on your life. This is an important first step in healing from generational trauma. Talking about your experiences as a trauma survivor with someone you trust can be incredibly beneficial.

• Educating yourself about your family history and learning about what happened to previous generations might help you make sense of your own experiences. Sometimes, it may become a source of pride and lead to a connection to those who came before you.
• Practicing self-care is essential. You must learn to care for yourself emotionally and physically. This might include exercise, relaxation techniques, outdoor time, and a healthy diet, for example.  
• Connecting with others who’ve shared similar experiences and understand what you’re going through can be very beneficial. Support groups are often available for people affected by specific types of trauma.
• Seeking a mental health professional if you feel like you’re struggling to cope. It might be time to consider talking to a therapist or counselor who works with trauma survivors. You can choose to do family therapy or individual therapy, depending on your preferences and situation. While talking through your trauma with peers can be helpful, partaking in trauma dumping can stimulate more psychological distress. Trauma therapy can help you learn how to deal with trauma effectively..

Professional treatment for generational trauma

Though some people may not be aware of the term “generational trauma,” it’s a reality for many. Generational trauma can be best defined as psychological and emotional wounds that have accumulated over time and transferred to future generations.

Trauma symptoms can manifest in multiple ways, including:  

• Anxiety
• Depression
• Substance abuse
• Self-harm 
• Relationship issues

It’s common for intergenerational trauma to go untreated. This might be attributed to people not even realizing that what they’re going through is a result of past unhealed trauma that’s been passed down through the generations.

Different types of therapy can provide support and guidance in working through complex emotions related to intergenerational trauma. If you’ve been affected by generational trauma, seek help from a trauma therapist or other mental health professional. They can assess your situation. There’s no shame in getting help — it’s incredibly courageous.

Taking steps to address your mental health is integral to taking care of yourself and working towards healing the wounds of the past. Most importantly, it’s instrumental in breaking the cycle so you don’t continue the pattern of passing down trauma to the next generation. 

Work Towards Healing Generational Trauma with Talkspace

If you’re struggling, first, know that you’re not alone. Then, remember that help is available. Many people have survived and broken the generational trauma cycle.

While it may seem daunting, there are effective steps you can take. Coping mechanisms such as trauma therapy services, journaling for mental health, and spending time in nature can help you work through your emotions and start to rebuild your life. With time and effort, you can heal from generational trauma.

Talkspace can connect you to a skilled, qualified therapist to get started with mental health services. So don’t suffer in silence — get the help you need to heal and move forward.

What Is Trauma Dumping?

Trauma dumping occurs when an individual shares their traumatic experiences without the recipient’s consent, often at inappropriate times or places. This act can place undue emotional pressure on someone who may not be prepared or able to process such intense information. Typically, trauma dumping does not involve a mutual exchange or support but rather an overwhelming one-sided outpouring of personal distress.

It can be done by constantly talking about a traumatic experience or by deliberately reliving it through reenactment. Trauma dumping can have negative consequences for the individual doing the dumping and for anyone on the receiving end. 

“Trauma dumping is the unfiltered sharing of strong emotions or upsetting experiences without permission from the listener.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW 

When someone experiences any of the many types of trauma, they often feel overwhelmed and seek relief by sharing their story. Unfortunately, this can backfire. The listener may feel burdened by having to hear about the trauma, and they may even start to avoid the person continually bringing up traumatic events.

It’s important to remember that everyone deals with trauma differently. There’s no right or wrong way to process trauma.

Trauma Dumping vs. Venting

When discussing traumatic experiences, we need to understand the difference between dumping and venting. Both involve sharing difficult experiences with others, but they serve different purposes.

Dumping is when we unload personal trauma onto someone else without regard for their emotional state or well-being. We might do this because we’re overwhelmed by our experience and need relief, or we may think the other person can fix us.

Venting, on the other hand, is a way of releasing some of the pent-up emotions associated with trauma in a safe and controlled manner. When we vent to another person, we’re mindful of their emotional boundaries and only share as much as they can handle hearing. This allows us to process our difficult emotions in a healthy way while still maintaining control.

How to Know If You’re Trauma Dumping

Trauma dumping can be incredibly overwhelming and an emotionally draining experience — both for the person doing the trauma unloading and for the person receiving it. 

How do you know if you’re trauma dumping? Here are some trauma dumping examples to look out for:

You feel like you need to get everything off your chest immediately

Holding in negative feelings about a traumatic event can be extremely difficult. When this happens, you might feel desperate to unload all your emotions onto someone else as soon as possible.

This can lead to impulsively seeking out anyone who’ll listen, regardless of whether or not they’re equipped to deal with your emotional outpouring.

You start talking without taking a breath

Once you finally start talking about what happened, it can be hard to stop. The words may feel like they’re tumbling out as though there’s no tomorrow. This nonstop stream-of-consciousness style of communication can leave both parties feeling exhausted. It can be particularly taxing for the person on the receiving end who didn’t have the opportunity to mentally or emotionally prepare for what they were about to hear.

You become extremely attached to one person

In many cases, a trauma dumper will fixate on one person they view as their “savior.” They’ll cling desperately to this person and pour their heart out at every opportunity, even if it’s been made clear that this level of intimacy is unacceptable. This developed codependency could be due to abandonment trauma experienced at a young age.

Your behavior starts impacting others negatively

Though traumatic events can negatively impact life, make sure your reactions don’t unintentionally hurt those around you. Unfortunately, this isn’t always easy — particularly when you’re already struggling with intense emotions related to your trauma.

You’re not actually getting any relief from trauma dumping

If you’ve been trauma dumping for a while, and it doesn’t seem to provide the release you need, it could be a sign you should seek professional help. Dumping your emotions onto someone else though, — even if they’re sympathetic and willing to listen — isn’t always an adequate substitute for professional counseling or therapy.  

Effects of Trauma Dumping & Oversharing

Trauma dumping can lead to feeling re-traumatized or further traumatized. There are a few reasons why people might engage in trauma dumping. 

For some, it might be a way of seeking validation or attention. Others may feel that they need to unload the burden of their traumatic experience onto someone else. Still, others may not know how else to cope with their negative feelings surrounding the event.

Social media and trauma dumping

If you’re using social media to share your experiences with the world to gain validation or sympathy, you might be trauma dumping. We often think of social media as a way to stay connected with friends and family — but for some people, it can be anything but positive. 

“Trauma dumping is often seen in social media and can be a form of manipulating friends. Trauma dumping can also happen in person, via text message, or through phone calls.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW 

Research shows a link between social media and mental health conditions — especially if you’re prone to “trauma dumping.” Remember that there’s nothing wrong with seeking emotional support from others after experiencing something traumatizing. However, it can do more harm than good if you’re constantly reliving the details of your trauma on social media.

How to Deal with Trauma Dumping

How you deal with trauma dumping will depend on if you’re doing the trauma retelling or you’re the one listening to the trauma. 

On the receiving end 

It can be difficult enough to manage your own mental health, but what about when you’re on the receiving end of someone else’s trauma? 

Here are some tips on how to best help a loved one during this challenging time:

• Be there: This may seem obvious, but sometimes, just being present and available can make a difference. Tell them you’re there for them and that they can come to you with anything they need.
• Listen without judgment: It’s important that your loved one feels safe enough to open up fully without worrying they’ll be judged or misunderstood. Take the time to listen and try not to offer any quick solutions or advice unless you’re asked for it directly. Focus on validation by summarizing what was said so they know you’re hearing them.
• Set healthy boundaries: That being said, it’s important you look out for yourself and set healthy boundaries. If a certain topic is triggering for you, validate your loved one’s feelings, but let them know that you do not feel comfortable discussing further with them. Follow up by letting them know you would be happy to help connect them with a mental health professional who can help in a much greater capacity.
• Offer practical help: If your loved one is struggling with everyday tasks like cooking or cleaning, see if there’s anything you can do to help. You might offer to pick up around the house or take care of the shopping so they can focus emotionally on taking care of themself.
• Encourage self-care: Helping a traumatized loved one practice healthy coping mechanisms such as exercise, relaxation techniques, journaling for mental health, or talk therapy can be a crucial component in their recovery journey. It is equally as important you care for yourself, as well. You cannot fully help someone else if you, yourself, are in need of help, too.
• Seek professional help together: Talking things through with a trained therapist can provide invaluable insight and guidance that would otherwise be unavailable.
  

Being on the receiving end of someone else’s personal trauma can be difficult, but there are ways you can support your loved one. Being present and actively listening, without judgment, can make a huge difference.

As the trauma dumper

When it comes to trauma dumping, we generally think more about the person on the receiving end — but what about the person doing the dumping?

If you find yourself in a relationship where you trauma dump on others (or you feel tempted to do so), make an effort to stop, for your sake and theirs.

• Take some time for self-reflection
• Try identifying why you’re turning to this type of behavior to cope 
• Consider trauma therapy so you can make the necessary changes to prevent the pattern from continuing 

Learn How to Effectively Deal with Trauma with Talkspace

If you’re struggling with trauma, seeking help from a mental health professional is essential, especially if you’re dumping your trauma onto others. Trauma dumping can damage existing relationships and make it difficult to form new, healthy ones.

When not dealt with, trauma can lead to anxiety, depression, and other physical and mental health conditions. If you need someone to talk to, consider finding a therapist online or in-person who can help you deal with your trauma more positively and effectively.

If you’re looking for help, consider seeking out online therapy. Talkspace is an online therapy platform that’s a great option if you don’t have the time or ability to see a therapist in person. Online therapy can provide the guidance you need to work through your trauma in a safe and confidential setting from the comfort of your home. 

Reach out to Talkspace today to learn more about how to deal with trauma. 

How Does Military Service Affect Mental Health?

When people serve in the military, they’re separated from family members, friends, and other forms of social support, often for extended periods. Military service also requires people to work in stressful or traumatic environments, facing combat stress and other factors. As a result, service members face many risks, including the risk of physical harm. 

In addition to the challenges faced during service, post-traumatic stress disorder can make it difficult for veterans to transition to civilian life. Relationship struggles, social exclusion, personality disorder, and homelessness are all problems encountered by veterans, and these issues severely impact mental health. 

What percentage of veterans suffer from mental health conditions?

Military service is a sacrifice that puts many people at increased risk for a variety of physical and mental health conditions. One study found that nearly 25% of non-deployed, active-duty military members show symptoms consistent with a serious mental health condition. Within that group, 11% had symptoms of multiple conditions.  

Common Mental Health Conditions in Veterans

Military service can take a toll on health and well-being, which is why military mental health concerns are so prevalent and must be better addressed. 

“Rates of depression, suicide, and addiction continue to be of increased concern for military veterans. Often, these diagnoses were triggered by service-connected trauma. If you are a veteran and are having thoughts of suicide, please reach out to the Crisis Line by calling or texting 9-8-8 and selecting Option 1 for military members and veterans.”

– Talkspace therapist Ashley Ertel, LCSW, BCD, C-DBT

While several conditions affect veterans, research shows that the following are particularly common. 

PTSD

Post-traumatic stress disorder (PTSD) rates are significantly higher in veterans than in the general populace. While approximately 6.8% of adults are diagnosed with PTSD, reports show that about 12.9% of veterans receive a PTSD diagnosis. In a study from 2014, 87% of veterans reported exposure to at least one traumatic event. If you know a veteran struggling with PTSD, or helping veterans is something you’re passionate about, learn how to help veterans with PTSD. 

Depression & suicide

Approximately 23% of active service members and veterans have depression, making it the most common mental health condition among military members. Tragically, suicide rates are high among veterans with depression (particularly depression in men) and other mental health symptoms. According to the U.S. Department of Veteran Affairs, the suicide rate for veterans is 57% higher than for civilians. 

Addiction

Many veterans struggle with addiction, and more than 1 in 10 have a substance use disorder. 65% of veterans seeking addiction treatment report alcohol as the primary substance they abuse. Some veterans have injuries that leave them with severe pain, increasing their risk of opioid addiction. 

Psychiatric disorders post-traumatic brain injury

From 2000 to 2017, the Department of Defense reported over 375,000 traumatic brain injuries (TBIs) among members of the armed forces. These injuries can lead to many complications, including mental health issues. The National Health Institute reports that up to 1 in 5 people experience mental health symptoms after a TBI. 

The Stigma Around Mental Health in the Military

Although military mental health issues are common, many people never seek treatment. One study found that more than 60% of military members don’t get help for mental health concerns. The stigma surrounding mental health issues can keep service members from getting the care that they need. 

Many active-duty service members fear that mental health treatment could harm their careers. In addition, military members may feel that asking for help is a sign of weakness. Unfortunately, veterans face similar stigmas, and studies indicate that most veterans who struggle with mental health never seek treatment. According to research conducted by the Wounded Warrior Project, 34.8% of veterans struggle accessing mental health care within the VA system, despite approximately 75% of veterans suffering from PTSD. 

Mental Health Resources for Veterans

Although there are many issues surrounding veterans and mental health, resources are available to veterans who are ready to seek treatment. These resources include:

The Veterans Crisis Line

The Veterans Crisis Line is an emergency hotline that provides veterans with 24/7 support. They can call, text, or chat online to connect with a qualified care provider. Responders can connect veterans with local resources and support.

“Military members and veterans are at risk of developing mental health conditions just like their civilian counterparts; however, the stigma for seeking help within this population continues to remain higher than in the civilian population. Seeking help is a sign of strength, and I encourage all military members, veterans, and their families to utilize the many available resources — most at no cost to the member–when in need.”

– Talkspace therapist Ashley Ertel, LCSW, BCD, C-DBT

Vet Centers

Vet Centers are counseling centers located across the United States. These centers offer professional counseling and other services designed to help veterans transition to civilian life. Many staff members at Vet Centers are also veterans and can provide guidance and support. 

Solid Start

The VA’s Solid Start program works to support military personnel as they transition to civilian life. Solid Start representatives help veterans manage stress and connect them with resources to help them during this adjustment period. 

The National Center for Post-Traumatic Stress Disorder 

The National Center for Post-Traumatic Stress Disorder is a research and educational center focused on traumatic stress and PTSD. While the center strives to help all people with PTSD, there is a focus on the needs of veterans. The center seeks to help people understand PTSD better and get the help they need. 

The Veteran Affairs Polytrauma System of Care 

The Veterans Affairs Polytrauma System of Care is a network of rehabilitation programs that help veterans suffering from traumatic brain injuries and polytrauma. These programs offer various services, including case management, care plans, rehabilitation treatments, and psychosocial support.

Addressing Mental Health with Therapy for Veterans

The risk of mental health issues and PTSD in veterans is significant. On average, there are 17 veteran suicides each day, which is why it’s critical for veterans to seek treatment. No matter what kind of military mental health concerns you’re struggling with, therapy can help. Talkspace provides online therapy for veterans and can help you get the support you need. We partner with major healthcare plans across the country like Cigna, Optum, Aetna, Medicare, TRICARE, and more.

What Is Racial Trauma?

Systemic vs. individual racial trauma

Racial trauma triggers

Symptoms of Racial Trauma

How to Cope with Racialized Trauma

Heal from Trauma with Talkspace 

Sources:

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