When we think about trauma, we often categorise it into “Big T” trauma and “Small t” trauma. Big T traumas are commonly associated with life-threatening events such as abuse, natural disasters, or serious accidents. Small t traumas, on the other hand, might refer to less extreme but still distressing experiences like bullying, relationship breakdowns, or childhood neglect. However, as Dr. Gabor Maté profoundly states, “Trauma is not the bad things that happen to you, but what happens inside you as a result of what happens to you.” This perspective challenges the idea that trauma must be classified by its external severity—it is the internal impact that truly matters.
What is Trauma?
Our understanding of trauma has evolved significantly. Bessel van der Kolk, author of The Body Keeps the Score, highlights that trauma is not only stored in the mind but also in the body. Even if an event is not classified as a major trauma, the stress response and emotional toll it takes can be profound and long-lasting.
Two people can go through the same event, but their experiences and responses may differ entirely. What truly determines trauma is how our nervous system processes and holds onto the experience. Some individuals may seem resilient after a major event, while others may struggle with ongoing emotional pain from something perceived as minor by societal standards.
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For example, a person who survives a serious car accident may experience panic attacks, nightmares, and hypervigilance. In contrast, another person who was repeatedly humiliated by a teacher in childhood may develop the same response. The severity of trauma is not about the event itself but how the body and mind interpret and store the experience.
What is Complex Trauma?
Complex trauma refers to repeated or prolonged exposure to distressing events, often occurring in early life. Complex trauma isn’t caused by a single event but by prolonged experiences like childhood abuse, neglect, or domestic violence. It can have a lasting impact on emotions, relationships, and how a person sees themselves. If left unresolved, it may lead to anxiety, depression, low self-esteem, and trouble trusting others. Healing from complex trauma often requires specialised therapeutic approaches, such as trauma-informed care and EMDR therapy.
Are Some People More Susceptible to Trauma?
Not everyone responds to events in the same way. Some individuals are more susceptible to being traumatised due to factors such as:
- Early childhood experiences – If a person has experienced neglect, abuse, or an unstable environment, they may be more susceptible to being triggered or re-traumatised.
- Genetics and biology – Some people may have a heightened stress response due to genetic factors or early life exposure to stress.
- Lack of social support – Having strong, supportive relationships can help mitigate the effects of trauma, while isolation can intensify its impact.
- Pre-existing mental health conditions – Anxiety, depression, and other mental health challenges can make it harder to cope with distressing experiences.
Reflective Questions: Have you ever minimised your own struggles because they did not seem “big enough” to count as trauma? Are there past experiences that still trigger strong emotional or physical reactions in you?
How Trauma Affects The Body
Bessel van der Kolk explains how trauma is not just a psychological experience—it physically reshapes the brain and body. When trauma is unprocessed, the body remains in a state of fight, flight, freeze, or fawn. This can manifest as:
- Anxiety and panic attacks
- Depression and emotional numbness
- Hypervigilance or feeling constantly on edge
- Difficulties in relationships
- Chronic stress or burnout
- Unexplained physical symptoms such as headaches, digestive issues, or muscle tension
Reflective Questions: Do you notice any physical symptoms without apparent medical cause? Could they be linked to past emotional distress?
How to Heal from Trauma
Healing from trauma takes time, self-kindness, and the right support. Some key steps to recovery include:
- Seeking Professional Support: Therapies such as EMDR, CBT, and somatic therapy can help process traumatic memories.
- Practising Mindfulness & Self-Care: Activities like meditation, yoga, and deep breathing can help regulate the nervous system.
- Building Support Networks: Reaching out to trusted friends, family, or support groups can offer reassurance and a sense of belonging.
- Engaging in Trauma-Informed Care: Working with professionals who understand trauma-sensitive approaches ensures a safe and effective healing process.
- Using Creative Outlets: Expressive arts such as journalling, painting, or music can help release emotions and encourage self-expression.
- Addressing the Body’s Response: Since trauma is stored in the body, physical activities like exercise, dance, or body-focused therapies can aid recovery.
What is EMDR Trauma Therapy?
For trauma recovery to be effective, both the mind and body must be engaged in the healing process. This is where Eye Movement Desensitisation and Reprocessing (EMDR) therapy plays a crucial role. EMDR is a structured, evidence-based trauma therapy designed to help individuals process and heal from traumatic experiences so they no longer carry the same emotional intensity. Unlike traditional talk therapy, EMDR therapy for trauma works by directly engaging the brain’s natural healing mechanisms, allowing distressing memories to be processed and integrated in a healthier way.
The Benefits of EMDR Therapy
EMDR therapy can be beneficial for those struggling with trauma, PTSD, anxiety, and emotional distress. Some key benefits include:
- Reducing emotional distress by helping the brain reprocess and reframe traumatic memories.
- Integrating past experiences in a way that feels manageable without triggering overwhelming emotional responses.
- Activating the body’s natural healing mechanisms, alleviating physical symptoms of trauma such as muscle tension, headaches, and fatigue.
- Effectively treating both major and minor traumas, making it a valuable therapy for anyone dealing with unresolved emotional pain.
There is No “Big T” or “Small t” Trauma, Only Your Experience
If you have ever dismissed your own struggles because they were not “bad enough” compared to others, it is important to remember that your experience is valid. Trauma is deeply personal, and healing should not be determined by how extreme an event appears on the surface.
The good news is that healing is possible. Whether you are carrying the weight of a life-altering event or struggling with ongoing stress and anxiety, EMDR therapy can help you process, heal, and move forward.
Book EMDR Therapy Online
If you are ready to address unresolved trauma and reclaim your well-being, our experienced EMDR therapists are here to support you.
At Leone Centre, we have a team of experienced therapists available both online and in-person in London. We offer individual, couples, and family therapy. Meet our team of qualified and accredited therapists here.
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Co-founder and director of Leone Centre, 20+ years of experience supporting people, and offering valuable knowledge through Couples Counselling and Individual Counselling. Before becoming a therapist, I worked in the financial sector.