Trauma is often thought of as an event—something catastrophic or deeply unsettling that happens to us. However, trauma is much more complex. It’s not the event itself, but rather how we experience and make sense of it internally. Trauma can be understood as anything that overwhelms our ability to cope, whether it's "too much too soon," "too much for too long," or "not enough for too long." This broader understanding helps us see how a wide range of experiences, from single shocking events to chronic stress and neglect, can have a lasting impact on our mental and physical health.
Shock Trauma: The Immediate Impact
Shock trauma refers to acute, overwhelming events—such as accidents, natural disasters, or assaults. These sudden experiences activate the body's fight, flight, or freeze response. Our autonomic nervous system (ANS), which regulates our survival instincts, kicks into high gear, preparing us to either confront the danger or escape it. In the moment, this survival mechanism is protective. However, sometimes the body and mind remain stuck in this heightened state of alarm long after the event has passed.
When the nervous system becomes trapped in survival mode, everyday situations can feel threatening. Someone who has experienced shock trauma may find themselves hypervigilant, easily startled, or unable to feel safe even in secure environments. The ongoing effects of shock trauma can manifest as post-traumatic stress disorder (PTSD), anxiety, or panic disorders, highlighting the lasting influence trauma can have on both mind and body..
Developmental Trauma and the ACE Study
While shock trauma is often tied to a single event, developmental trauma arises from prolonged exposure to adversity, particularly during childhood. The Adverse Childhood Experiences (ACE) Study, conducted by the CDC and Kaiser Permanente, revealed the profound effects of chronic stress and trauma in early life. The study surveyed over 17,000 participants and found that more than two-thirds had experienced at least one ACE—such as emotional, physical, or sexual abuse, neglect, or growing up with domestic violence or substance abuse in the home.
The findings were startling: the more ACEs someone had, the higher their risk of long-term physical and mental health issues. People with four or more ACEs were significantly more likely to experience conditions like heart disease, depression, addiction, and a shorter life expectancy. This research shifted the conversation on trauma, showing how early-life stress can shape our biology and future health outcomes.
Developmental trauma creates a persistent state of dysregulation in the nervous system, which can interfere with emotional development, attachment, and the ability to form healthy relationships. For children who grow up in environments where their emotional or physical needs are unmet, trauma becomes internalised, altering how they perceive the world and navigate their adult lives. As adults, these individuals may struggle with intimacy, trust, or feelings of safety, even when their circumstances have changed.
Epigenetics: Trauma Across Generations
Trauma not only affects those who directly experience it—it can be passed down through generations. The study of epigenetics has shown that trauma can alter how genes are expressed, impacting not only the individual but also their descendants. Rachel Yehuda, a leading researcher in this field, has explored how trauma experienced by one generation can be biologically inherited by the next.
Yehuda's work with Holocaust survivors and their children revealed that trauma-induced changes in the stress response system can be passed on. The children of these survivors exhibited altered levels of cortisol, a hormone that regulates stress, despite not having experienced the trauma directly. This means that trauma doesn’t just change our mental landscape; it can also leave a biological imprint, affecting how future generations respond to stress.
Trauma and the Nervous System
At the core of trauma's impact is the autonomic nervous system (ANS), which governs our automatic responses like heart rate, breathing, and the fight-flight-freeze reaction to danger. Ideally, the ANS is flexible, allowing us to move between states of calm and alertness as needed. However, trauma can trap the ANS in survival mode, leaving people either hyper-aroused (constantly on edge) or shut down (emotionally numb or disconnected).
For example, a person with a history of developmental trauma may unconsciously view normal social interactions as threats, reacting with anxiety or avoidance. Their nervous system has learned to prioritise protection over connection, even when they are in safe environments. Over time, living in a state of constant survival can lead to various health problems, from chronic pain and autoimmune disorders to depression and anxiety.
Trauma Is How We Experience It, Not What Happens
A key understanding of trauma is that it’s not about the event itself—it’s about how we respond to it. The same event might be deeply traumatic for one person and less so for another, depending on their internal resources, support system, and previous life experiences. Trauma is ultimately about feeling overwhelmed, out of control, and unable to process the experience.
This shift in understanding—from viewing trauma as an external event to seeing it as an internal experience—opens the door to healing. It means that while we cannot change what happened to us, we can change how we make sense of it and how it continues to affect us.
Healing from Trauma: Moving Beyond Survival
Healing from trauma begins with recognising that it is possible to retrain the nervous system, to help it regain balance and flexibility. While trauma can leave lasting imprints, there are ways to recover and move from a state of survival to a state of connection and resilience.
Reconnecting with the body through somatic practices like yoga or mindfulness can help restore a sense of safety. Therapeutic approaches, such as trauma-informed therapies, focus on creating a space where individuals can process their experiences in a supportive and non-judgmental environment. Building co-regulation with others—where our nervous system attunes to the calm states of safe, supportive individuals—can also help retrain the body’s response to stress.
Trauma therapy is not about erasing the past but about changing how it lives in the present. By integrating trauma into our narrative in a way that feels empowering, we can begin to rebuild a sense of agency and control.
Conclusion: A Broader Understanding of Trauma
Trauma is far more than a singular, catastrophic event. It can be "too much too soon," "too much for too long," or "not enough for too long." Whether through shock trauma, developmental trauma, or the intergenerational transmission of trauma through epigenetics, the effects can be profound and long-lasting. However, understanding trauma as an experience rather than an event empowers us to seek healing, to retrain our nervous systems, and to rewrite our stories in a way that supports resilience and connection.
With the right tools, support, and understanding, it is possible to heal from trauma and create a life where safety, trust, and connection are restored.
