What is emotional trauma?

Emotional or psychological trauma occurs when a person experiences stressful events that shatter their sense of security, making them feel deeply unsafe or helpless. Any event that elicits intense negative emotions can be traumatic, whether it is witnessing, hearing, or being involved in a traumatic event.

People who experience emotional trauma often struggle with upsetting emotions, memories, and anxiety that do not go away. It may leave them feeling numb, disconnected, and unable to trust others.

Childhood trauma can be especially long-lasting, since experiences in childhood affect a child’s brain development and impact how they view themselves and their environment. If the trauma is left unresolved, a sense of fear and helplessness can carry over into adulthood, setting the stage for further trauma.

What events can lead to emotional trauma?

Examples of events that can lead to emotional and psychological trauma include:

• One-time events, such as an accident, injury, or a violent attack 
• Natural disasters
• Domestic violence, physical or emotional abuse, bullying, or childhood neglect
• Living in a crime-ridden neighborhood 
• Battling a life-threatening disease

Commonly overlooked causes of emotional trauma include:

• Surgery, especially in the early years of life
• Sudden death of a loved one
• Broken relationships
• Humiliating or disappointing experiences, especially if they involve deliberate cruelty

What are the signs and symptoms of emotional trauma?

Emotional and psychological symptoms

Physical symptoms

How to heal from emotional trauma

The process of healing from emotional trauma differs for each individual, and works for one person may not work for another. While the best way to seek recovery is to talk to a qualified mental health expert, here are a few tips to help you cope with your symptoms:

• Get moving: Exercise can promote both physical and emotional well-being. Doing a few 10-minute exercise sessions throughout the day are a good place to start. Rhythmic exercises that involve your arms and legs are the best. Try focusing on your body as you are doing the movements.
• Connect with others: Avoid isolating from other people, because it only makes negative emotions worse. Connecting with others can help you heal. If speaking with friends or family makes you uncomfortable, seek the help of a counselor or therapist or another environment in which you can share your feelings without judgment. 
• Practice mindfulness: When you feel confused or upset, practice mindful breathing to calm yourself down. Simply take deep breaths, focusing on each breath. You can also try yoga, meditation, or other mindfulness practices.
• Make healthy choices: Being physically healthy can help you cope better with emotional trauma and stress. Eat a balanced diet, get plenty of sleep, and avoid alcohol and smoking.