Trauma can affect anyone. It’s not about the event itself, but how our mind and body respond when we feel overwhelmed or unsafe. For some, the effects can last long after the event, showing up in thoughts, feelings, or physical reactions. Understanding what trauma is and how it works can help make sense of your experiences and remind you that you are not alone, and that support is available.

What is trauma

‘Trauma’ is a response to frightening or distressing events in the past that overwhelmed us then, causing effects on the mind and body that impact us now.

In other words, trauma is the response to an event, not the event itself. Events are not inherently ‘traumatic’ and not everybody who has a distressing experience goes on to develop trauma symptoms. It is normal to experience a period of stress or distress after a frightening event. If these symptoms persist for more than a month, then you might be experiencing trauma or, more accurately, post-traumatic stress.

Any event, series of events or ongoing situation that is experienced as overwhelming can result in post-traumatic stress, including, but not limited to:

• sexual assault
• car accidents
• childhood neglect
• bullying
• discrimination
• physical, mental or sexual abuse
• surgery and illness
• a sudden bereavement
• living in an unsafe environment caused by conflict in the family home or a war-torn country
• natural disasters

Witnessing or hearing about any of the above can also cause a trauma response. This can happen at any time in our lives, sometimes even years later.

When we’re overwhelmed the brain and body go into survival mode. Some parts shut down while others focus on helping us get through the danger. This affects how memories are processed and stored. Your brain knows normal memories happened in the past. Trauma memories, however, are often fragmented and stored without a sense of time or sequence, so the brain doesn’t always register that the event is over.

When something in the present reminds you of the trauma, such as a sound, smell, or situation, your nervous system can react as if it’s happening again.

These responses aren’t a sign of weakness. They’re your body’s natural way of trying to protect you after something that felt unbearable. Understanding this can help you begin to make sense of what you’re experiencing and take steps toward healing.

How does trauma show up

Everyone experiences trauma differently. Trauma memories are often experienced as sudden thoughts, persistent beliefs, intense feelings, pictures in the mind, sensory experiences, behaviours or movements in the body. You can find yourself reacting to things in the present and not know why.

For example, an irritable word from a friend can feel like a devastating rejection or a look from a stranger can trigger an angry reaction. This can be confusing, scary, frustrating and can lead to feelings of shame and self-blame, as the nervous system can keep signalling danger even when you are safe.

The following experiences are commonly associated with traumatic stress:

• flashbacks (where you feel like you are reliving a past trauma in the present), intrusive memories, fragments of memory and / or nightmares
• fight, Flight, Freeze – this can look and feel like anger, tension, stress, anxiety, panic, immobility
• dissociation, shutting down – this can look and feel like disconnection, numbness, spacing out, forgetting, feeling unreal and low in mood and motivation
  
• feeling unsafe, even when logically you know that you are in a safe place
  
• hypervigilance – checking your environment, people, sensations in the body.
  
• avoiding people, places and things that remind you of the traumatic event
  
• negative thoughts and feelings about yourself, including shame and disgust, believing that you are to blame for what happened or that you don’t deserve help

Sometimes, trauma can also lead to patterns like trying to control your environment, withdrawing from relationships, or using coping strategies such as self-harm, disordered eating, or substance use. If you are experiencing suicidal thoughts, the guide how to support a friend feeling suicidal shares where you can seek immediate and ongoing support.

All of these experiences are normal reactions to abnormal events; they are your body's way of trying to keep you safe. Some of these behaviours may still help you to manage difficult thoughts and feelings in the short term. In the long term, however, the consequences can begin to negatively impact your life and it is important to seek help if this is the case.

What can you do to help now

The good news is that change is possible. With time, patience, and the right support, you can learn to calm your nervous system, build healthier patterns, and regain a sense of safety and control in your life.

You can begin by learning to protect yourself in small but important ways. Avoid talking about the details of the trauma to others; this rarely helps us to feel better and is often retraumatising. Be mindful of what you watch, look at and read. Learn to assert healthy boundaries by leaving situations or conversations that make you feel uncomfortable.

Some simple but effective resources include:

• the 54321 grounding technique helps you focus and anchor yourself
• the Flashback / Nightmare protocol helps remind you that you are safe
• acknowledging and naming when you have been ‘triggered’ by something in the present, ‘I am triggered.’
• reminding your nervous system again and again, ‘that is over’ and ‘I am safe now.’
• finding a safe place or person that you can go to, or that you can imagine going to

With the help of a trained professional and the right therapeutic treatment, trauma memories can be worked with and processed safely and effectively. This enables them to be filed away ‘correctly’ in your brain and minimises the effect of triggering in the present. In other words, teaching your nervous system the difference between past and present. This process can take time and requires commitment, hard work and courage but can be rewarding.

Many people who experience post-traumatic stress go on to experience post-traumatic growth, discovering new strengths, perspectives, and self-understanding that emerge through healing.

At the University of Bath we can help you with the first stage of helping you to manage your trauma symptoms and can talk to you about long-term treatments that are available and how to access them.

Helpful videos

• Window of Tolerance – An Essential Skill for PTSD, Trauma is an insightful video that explains how our nervous system manages stress and why understanding your “window of tolerance” is key to healing from trauma. (17 minute watch)

• The School of Life has a number of relatable videos on understanding and how to heal from trauma.

Helpful apps and tools

Our free Be Well app is full of practical tools that can help you manage your overall wellbeing, including podcasts, habit tracking and a mood tracker. Charley, the AI Wellbeing assistant on the app, can chat with you and recommend resources based on how you are feeling.

Use the Here and Now tool on Be Well App, it is the 54321 grounding technique.

Helpful websites

• Understanding and healing from trauma shares current research and articles from Bessel Van der Kolk and includes information about his best-selling book ‘The Body Keeps the Score’
• Changing your brain for the better is a website by Dr Rick Hanson and includes many resources and practices that you can use to strengthen and regulate your nervous system safely
• Rhythm of Regulation offers support and resources for your nervous system based on polyvagal theory

People you can talk to

If you think that you might be experiencing traumatic symptoms:

• talk to your GP (your doctor) who will be able to support you and refer you to appropriate services
• speak to our Student Support Advice Team to find out what help and support might be available to you

Other services who can help include:

• Mind UK - Mind has a comprehensive section on trauma, what it is, what treatments are available and sources of support
• Hub of hope - UK-wide mental health service database. It lets you search for local, national, peer, community, charity, private and NHS mental health support. You can filter results to find specific kinds of support
• SARSAS- a source of support for anyone affected by sexual violence, based in Bristol
• The Bridge - help after rape and sexual assault, based in Bristol
• Survivors UK - a source of information and support for men, boys and non-binary people affected by sexual violence
• Galop - Provides helplines and other support for LGBT+ adults and young people who have experienced hate crime, sexual violence or domestic abuse
• Avon and Wiltshire Mental Health Partnership - for asylum seekers affected by trauma
• Karma Nirvana - support and help for those affected by honour-based abuse

Final thoughts

Living with the effects of trauma can be challenging, but it’s important to remember that you are not alone. Healing takes time, and there is no single “right” way to recover. With patience, compassion for yourself, and the right support, it is possible to move forward and rebuild a sense of safety and wellbeing.