Small T Trauma & What You Can Do About It

Did you know that there are two types of trauma? Large ‘T’ and Small ‘T’ traumas? When we think of the word trauma, we tend to imagine grand, devastating, and sudden events. While these are clearly disrupting our life and mood, there are other forms of trauma which can have very similar impacts. Small T traumas are considered an accumulation of smaller moments that also strain our emotional response limits to their max but might do so in a consistent or repetitive way. Both Large ‘T’ and Small ‘T’ trauma can have lasting impacts if not managed.

Uncertainty is something we’ve all been required to develop a higher tolerance for in these last few weeks as we adjust to COVID-19. Notice your heart rate increasing out of nowhere? Your sleep being interrupted and restless? Your temper shorter? 

You are not alone. And there is nothing wrong with you. 

These things are all normal biological responses to danger and stress. As we hear more about COVID-19, our nervous systems step up to do their job which is to actively prepare us to do what we need to do to survive — Fight! Run! Hide! 

At the same time, when we look around, things seem OK. The sun is still shining, flowers are still blooming (at least here in East TN) and people are still smiling at each other. We’re going about our daily lives as best as we know how. It’s confusing. 

That’s the deal with trauma.The body continues to respond as if you are in danger even when there is no actual threat present. We can be sitting safely on our living room couch and still feel the physiological need to run, fight,or hide! 

 Some of you might be thinking: “Trauma?? But I haven’t experienced real trauma.” But that’s sort of a hallmark of Small t trauma. These events are not necessarily life threatening, but instead they threaten the ego by leaving us feeling insecure, confused, and helpless.  Small t traumas include things like: abrupt relocation or job loss, legal trouble, financial worries or difficulty, relationship loss, whereas Large T trauma might include things like death, near death experience, loss of body function, disability, sexual or physical violence etc. The smaller stature of Small T traumas combined with our general tendency to discredit our experiences often leave us surprised to hear we might be experiencing effects of trauma. 

All the unknowns and abrupt life changes created by COVID-19 have most certainly created a sense of insecurity and, to a degree,  helplessness. So if you find yourself feeling the symptoms mentioned above, show yourself some compassion. 

Understand that this is a normal response. Then, find ways to reconnect with a sense of safety. One of the most important things in processing trauma of any kind is to find ways to “ground” or to feel safe, integrated,  and whole. Find and connect with people who comfort you, visualize a comforting space and take some deep breaths, surround yourself with your favorite scent, material, or sound. Find ways to let the energy move through your body- walk, dance, swing, laugh if you can, or cry if you need to. 

  The experience of trauma is part of life. We can’t avoid it. The most important thing is that we allow ourselves to process it in a safe and supportive environment.