Written by: Rachel Norman, MEd, RP
When people talk about trauma, Post-Traumatic Stress Disorder (PTSD) is usually the term that comes up. It’s been around since the 1980s, as a way to try to capture how overwhelming experiences can stick with us and affect how we think, feel, and function.
I find it helpful to think about this as traumatic stress response. It’s less about labels, and more about recognizing the ways trauma impacts the brain and body. People tend to know when something’s changed; when you notice your nervous system is stuck in survival mode, even though the threat has passed.
A Bit of History
None of this is new. During World War I, soldiers who couldn’t shake the fear, the nightmares, and the hypervigilance were said to have “shell shock.” Later it became “combat fatigue.” Eventually, the mental health world settled on PTSD as a diagnosis.
People have been living with the effects of traumatic stress for generations, whether there was an official term used to describe those responses or not. It’s something that can happen to anyone; not just soldiers, first responders, or people who’ve experienced or witnessed a serious event. It can also result from difficult or painful experiences over time, things like relational trauma, childhood emotional neglect, workplace bullying, or ongoing experiences of discrimination. These kinds of experiences can leave a lasting impact on how we feel, think, and relate to others.
Trauma Can Take Many Forms
Traumatic stress doesn’t always come from one big, life-threatening event. Sometimes it’s the result of painful or difficult experiences that happen over time, things like relational trauma, childhood emotional neglect, workplace bullying, or ongoing experiences of discrimination. These kinds of experiences can leave just as lasting an impact on how we feel, think, and relate to others.
Some people experience what’s known as moral injury, which is pain that can come from being part of, witnessing, or feeling betrayed by actions that go against our values. Others may experience something called sanctuary trauma, which happens when places or people we expect to feel safe with, such as our workplaces, healthcare systems, or communities,
end up causing us harm or don’t protect us from harm.
All of these experiences can shape how we move through the world and how safe we feel in our own lives and relationships.
How Traumatic Stress Shows Up
Traumatic stress can look a lot of different ways. Maybe you feel anxious, constantly on edge. Maybe you’re having nightmares, intrusive thoughts, or flashbacks. Sometimes people feel numb or disconnected, or find themselves avoiding places, people, or situations that remind them of what happened.
It’s also common to struggle with sleep, focus, or feeling safe, even in places that should feel safe.
These symptoms are signs that your nervous system is still doing its best to protect you, even though it’s no longer needed in the same way.
What Are the Common Symptoms of Traumatic Stress?
Below is a list of hallmark symptoms experienced in traumatic stress:
- Flashbacks and Intrusive Memories – Vivid recollections that feel as though the event is happening again
- Avoidance – Steering clear of reminders, places or conversations linked to the trauma
- Hyperarousal – Heightened startle response, irritability and difficulty sleeping
- Negative Mood and Cognition – Persistent guilt, shame or distorted beliefs about oneself
- Concentration and Memory Issues – Difficulty focusing or remembering details in daily tasks
These symptoms often co-occur and may intensify without targeted support, prompting an exploration of underlying causes and trauma types.
What Causes Traumatic Stress and What Are Its Types?
Traumatic stress originates from exposure to events that threaten life, integrity or safety—ranging from single accidents to prolonged interpersonal violence. Causes and types shape the severity of responses and inform tailored recovery strategies. For deeper insights into origins and classifications, explore our types and causes of trauma.
What Are the Main Causes of Traumatic Stress?
- Serious Accidents – Car crashes, workplace incidents or natural disasters
- Physical or Sexual Abuse – Childhood maltreatment or adult assault
- Combat and War Exposure – Military engagements involving life-threatening danger
- Medical Emergencies – Life-saving surgeries or diagnoses of critical illness
- Witnessing Violence – Observing harm to others in close proximity
Understanding these origins guides prevention and early intervention, leading to a clear taxonomy of trauma types.
What Are the Different Types of Trauma?
Below is a comparative table detailing three primary trauma classifications:
| Trauma Type | Definition | Example |
|---|---|---|
| Single-Incident Trauma | One isolated, acute event | Severe car collision |
| Complex Trauma | Repeated or prolonged exposure to distress | Chronic domestic abuse |
| Developmental Trauma | Trauma occurring during critical childhood phases | Early neglect or childhood abandonment |
These categories influence symptom patterns and recovery pathways, setting the stage for understanding brain and nervous system responses.
How Does Traumatic Stress Affect the Brain and Nervous System?
Traumatic stress affects the brain by hyperactivating the amygdala, impairing prefrontal cortex regulation and reducing hippocampal volume, while triggering a chronic fight-flight-freeze response through autonomic nervous system dysregulation. Mapping these changes reveals why trauma symptoms persist.
What Neurobiological Changes Occur During Traumatic Stress?
Key brain alterations include:
- Increased Amygdala Activation – Heightened threat detection and emotional arousal
- Hippocampal Volume Reduction – Impaired memory consolidation and contextualization
- Prefrontal Cortex Suppression – Diminished executive control over emotions
The Impact of Trauma on the Brain
Traumatic stress significantly impacts the brain, particularly the amygdala, hippocampus, and prefrontal cortex. The amygdala, responsible for threat detection, becomes hyperactive, while the hippocampus, crucial for memory, may experience volume reduction. The prefrontal cortex, which regulates emotions, can also be suppressed, leading to difficulties in emotional control and memory processing [1]. Bremner, J. D., American Journal of Psychiatry (2002)
This research supports the article’s explanation of the neurobiological changes that occur during traumatic stress.
These shifts solidify trauma memories and dysregulate mood, which dovetails into how the nervous system perpetuates survival responses.
How Does the Nervous System Respond to Trauma?
The autonomic nervous system mounts the fight-flight-freeze response through:
- Adrenaline Surge – Rapid heart rate and heightened alertness
- Cortisol Release – Sustained stress hormone elevation leading to fatigue
- Autonomic Imbalance – Oscillating between hyperarousal and numbness
This physiological cascade helps explain why simple relaxation techniques may not reset enduring trauma patterns.
What’s Important to Know: Recovery is Possible
One of the most important things I want people to know is that healing is possible. Although traumatic stress can shape how we move through the world, it doesn’t have to define us. The brain and body are capable of healing.
That doesn’t mean forgetting what happened, or pretending it didn’t hurt. It means learning to live with more ease and reconnecting with the things and people that matter to you.
There are therapies that have been shown to help, such as Cognitive Processing Therapy (CPT), Prolonged Exposure Therapy (PE), Brainspotting (BSP), Eye Movement Desensitization and Reprocessing (EMDR), and Deep Brain Reorienting (DBR), among others. Healing doesn’t have to be about any one specific approach, it can also be a gradual process that leads you to spend less time in survival mode and more time feeling grounded or present.
Comparison of Therapeutic Approaches
| Therapy | Full Name | Focus | Best For |
|---|---|---|---|
| CPT | Cognitive Processing Therapy | Changing how you think about the trauma and its aftermath. | Challenging unhelpful beliefs and thoughts related to the traumatic event. |
| PE | Prolonged Exposure Therapy | Gradually confronting trauma-related memories, feelings, and situations. | Overcoming avoidance of things that trigger memories of the trauma. |
| BSP | Brainspotting | Using your field of vision to access and process trauma stored in the brain. | People who may find it difficult to talk about their trauma directly. |
| EMDR | Eye Movement Desensitization and Reprocessing | Using bilateral stimulation (like eye movements) to help the brain process “stuck” memories. | Processing specific, vivid traumatic memories and reducing their emotional charge. |
| DBR | Deep Brain Reorienting | Focusing on the physical sensations that occur just before a strong emotional response. | Addressing the very early, pre-conscious roots of a traumatic reaction. |
If This Feels Familiar to You
If any of this resonates, you’re not alone. Support is out there. Healing doesn’t have a timeline, and you don’t have to rush.
Conclusion
Understanding that your mind and body are reacting normally to abnormal events is a powerful first step. A traumatic stress response is your nervous system’s attempt to keep you safe, but it doesn’t have to stay in control forever. Recovery is not about erasing the past, but about integrating the experience so that it no longer defines your present. The path is different for everyone, but with the right support and tools, it is possible to move from a state of survival to a life of more ease, connection, and safety.
Frequently Asked Questions (FAQs)
1. What’s the main difference between a traumatic stress response and PTSD?
A traumatic stress response is the broad way our nervous system reacts to overwhelming events. PTSD is a specific, diagnosable condition with a set of criteria that must be met for a certain duration. Many people have a traumatic stress response without meeting the full criteria for PTSD.
2. Can I heal from trauma on my own?
While self-care, mindfulness, and community support are vital parts of healing, professional help is often beneficial for processing deep-seated trauma. Therapies designed for trauma can provide specialized tools and a safe space to navigate complex emotions and memories that are difficult to face alone.
3. How long does it take to recover from trauma?
There’s no set timeline. Healing is a unique and personal journey. For some, it might take months; for others, it could be years. The goal is progress, not perfection. It’s about gradually spending more time feeling safe and present in your own life.
4. What if I don’t feel ready for therapy?
That’s completely okay. A good first step could be talking to a trusted friend or family member, or contacting a confidential support hotline. You can also explore gentle, body-based practices like yoga, meditation, or breathing exercises to help regulate your nervous system and build a sense of safety from within.
