Navigating Life's Waves: Understanding Big T and Little T Trauma
Life's journey is filled with many experiences that shape us, including those that leave a lasting impact on our well-being. Some of these experiences are immediately recognized as traumatic, while others may seem less significant initially. When we discuss trauma, it is crucial to understand the effects not only on our mental and emotional well-being but also on our physical bodies.
Trauma is when something really bad happens to you, like an accident or someone hurting you, and it makes you feel scared, upset or hurt. It could be one event or over a long period of time. In this blog post, we will delve into the concepts of "Big T" and "Little T" trauma, explore their effects on both the mind and body, and provide practical tips for coping and healing.
An analogy I often use is that of carrying a backpack filled with rocks.
Picture yourself wearing an invisible backpack, with the straps resting on your shoulders and the weight on your back. Now envision rocks occupying the backpack. These rocks symbolize the things that trouble us, the burdens we cling to, and the experiences that occupy space in our lives.
For some of us, the rocks may resemble small pebbles, representing our everyday stresses, responsibilities, and items on our to-do list. Occasionally, these rocks may become larger and heavier due to particularly stressful events or simply because we are having a difficult day. The rocks can vary in size from pebbles to bricks to boulders. The size is based on the experiences we have, with the larger rocks representing the trauma we have endured.
Each day, going through life with a backpack full of large rocks is demanding. Sure, we can manage to carry a heavy backpack for a short distance, but to wake up every day and carry boulders on our back while going to work or school, raising children, nurturing relationships, pursuing a social life, being there for others, or even taking care of ourselves?
Big T Trauma
Big T trauma encompasses major, life-altering events that can deeply affect our mental, emotional, and physical well-being. These events often involve direct threats to our physical safety or survival, or they can be deeply distressing situations. Examples of Big T trauma include:
Natural disasters: Experiencing a catastrophic event like a hurricane, earthquake, or flood can shatter our sense of safety and security, leaving us with both psychological and physical scars.
Physical or sexual abuse: Survivors of abuse endure significant emotional and psychological wounds, which can manifest in physical symptoms such as chronic pain, sleep disturbances, and digestive issues.
Combat exposure: Soldiers who have witnessed or been involved in intense combat situations may carry the weight of traumatic memories, resulting in conditions such as post-traumatic stress disorder (PTSD) that can impact their physical health, sleep patterns, and overall well-being.
Accidents and injuries: Surviving a severe car crash, a near-death experience, or sustaining life-altering injuries can have a profound impact on both our psychological state and physical health.
Little T Trauma
While Big T trauma is more immediately recognizable, it is essential to acknowledge the effects of "Little T" trauma as well. These are events or situations that may seem less severe but can still leave lasting imprints on our well-being, both mentally and physically. Examples of Little T trauma include:
Bullying: Repeated experiences of bullying, whether in school, the workplace, or online, can lead to emotional distress, anxiety, and physical symptoms such as headaches, stomachaches, and changes in appetite.
Loss of a pet: The death of a beloved pet can evoke grief and sadness, impacting our emotional well-being and triggering physical symptoms like fatigue and loss of appetite.
Relationship breakup or divorce: The dissolution of a long-term relationship can be emotionally taxing, leading to heightened stress levels, sleep disturbances, and changes in appetite.
Chronic illness: Living with a chronic illness, such as diabetes or fibromyalgia, can result in ongoing physical and emotional challenges. The burden of managing symptoms, uncertainty, and limitations can lead to increased stress, depression, and exacerbation of physical symptoms.
Effects of Trauma on the Body
Trauma can significantly impact our bodies, with physical manifestations often accompanying the emotional and psychological distress. Some common effects of trauma on the body include:
Heightened stress response: Traumatic experiences can disrupt the body's stress response system, leading to increased levels of stress hormones like cortisol. This can result in chronic stress, weakened immune system functioning, and an increased risk of various health issues.
Chronic pain and somatic symptoms: Trauma can contribute to the development of chronic pain conditions, fibromyalgia, and other somatic symptoms. The body may manifest the emotional distress through physical pain, headaches, muscle tension, and gastrointestinal problems.
Sleep disturbances: Trauma can disrupt normal sleep patterns, leading to insomnia, nightmares, or frequent waking during the night. The lack of restorative sleep can further exacerbate physical and emotional symptoms.
Changes in appetite and digestion: Trauma can affect our relationship with food, leading to changes in appetite, emotional eating, or disordered eating patterns. Additionally, stress and trauma can disrupt digestion, resulting in gastrointestinal issues such as irritable bowel syndrome (IBS) or stomach ulcers.
Tips for Coping and Healing
Navigating the aftermath of trauma requires intentional self-care and seeking support. Here are some tips to help cope and foster healing:
Explore mind-body approaches: Consider complementary therapies like yoga, acupuncture, or massage therapy, which can help release tension, reduce stress, and promote overall well-being.
Prioritize safety and self-compassion: Set healthy boundaries, establish routines that promote a sense of safety, and practice self-compassion as you navigate the healing process.
Seek professional support: Reach out to therapists or counselors experienced in trauma work. They can provide guidance, help you process emotions, and develop coping strategies to address both the psychological and physical effects of trauma.
Practice self-care: Engage in activities that nourish your body and mind, such as regular exercise, practicing mindfulness or meditation, getting sufficient sleep, and maintaining a balanced diet.
Foster a supportive network: Surround yourself with understanding and empathetic individuals who can offer emotional support. Join support groups or online communities where you can connect with others who have experienced similar traumas.
Build resilience: Focus on cultivating resilience through techniques like positive affirmations, journaling, and finding healthy outlets for emotional expression, such as art or music.
Conclusion
Trauma, whether Big T or Little T, can have profound effects on both our mental and physical well-being. By acknowledging the impact of trauma on our bodies, we gain a deeper understanding of the interconnectedness of our experiences. Remember that seeking professional support, practicing self-care, and fostering resilience are essential components of the healing journey. May you nurture both your soul and body as you navigate the path to recovery, finding strength, and embracing the transformative power of healing. Need support on your journey? We are here to help.
Further Reading:
The Body Keeps the Score by Bessel van der Kolk
What Happened to You?: Conversations on Trauma, Resilience, and Healing by Oprah Winfrey and Bruce Perry, M.D, Ph.D
Trauma Counseling in Chicago and Illinois
At Mindful Healing Counseling, we understand the challenges of living with trauma. That's why our team comprises several therapists specialized in trauma therapy, offering counseling services virtually to individuals residing in Chicago and throughout Illinois.
Our therapists are experienced and trained in working with people dealing with various concerns such as anxiety, trauma, depression, pregnancy and postpartum concerns, relationship difficulties, life transitions, setting boundaries, managing family dynamics, navigating grief, and more. We prioritize providing affirming spaces for BIPOC and LGBTQ+ individuals. We offer a range of evidence-based treatments including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), mindfulness-based approaches, relational therapy, and more. Our services extend to adults of all ages, as well as teens, college students, couples, and families.
Reach out to us today. You can contact us by filling out our contact form or by calling or texting us at 708-419-3171. We're here to support you every step of the way.
