TRAUMA

Understanding Trauma and Its Impact

Trauma is a word we often hear, but its true meaning can be deeply personal and complex. At its core, trauma refers to an event or series of events that are experienced as threatening—physically, emotionally, or psychologically—and leave a lasting impact on a person’s well-being. What makes trauma so unique is that its effect is entirely subjective. Two people could experience the same event, but their personal histories, coping mechanisms, and support systems might lead to very different reactions.

It’s important to note that most people will encounter something they perceive as traumatic during their lifetime. These experiences can range from single, overwhelming events to ongoing, subtle stressors that quietly accumulate over time. Both types of trauma matter, and deserve understanding and care as they can have lasting effects on emotional, physical, and relational well-being if not addressed.

What Is Big T and Little t Trauma?

In psychological practice, we often use the terms ‘Big T’ and ‘Little t’ to categorise different types of trauma. These distinctions can help us better understand and validate the range of experiences people go through. Let’s explore each type in more detail:

Big T Trauma

Big T Trauma refers to significant, life-changing events that involve a direct threat to your safety or survival. These events often result in intense feelings of fear, helplessness, or horror. Examples of Big T Trauma include:

Natural disasters such as earthquakes, floods, or wildfires.
Serious accidents like car crashes or life-threatening injuries.
Experiencing or witnessing physical or sexual violence.
Combat or military experiences.

Big T Trauma often aligns with what people traditionally think of when discussing Post-Traumatic Stress Disorder (PTSD). These events can shake your sense of security and leave lasting emotional scars if not addressed.

Little t Trauma

Little t Trauma refers to events that may not seem as overwhelming or life-threatening on the surface but can still have a profound emotional impact over time. They are adverse events and struggles that people deal with throughout life that wouldn’t be classed as a single event trauma (BIG T).

These experiences might include:

Invalidation in childhood (when a person's thoughts and feelings are rejected, ignored, or judged)
Physical and psychological abuse
Ruptures to your early attachments
Violence within the household (even if not directly involved)
Ongoing relationship conflicts / infidelity, or a painful breakup.
Being bullied or teased, especially during childhood.
Financial difficulties, such as losing a job.
Moving to a new location and losing your sense of community.

Whilst Little t events are often negative experiences, they can include the lack of positive experiences. Little t events can include both early and later life experiences. Early life events are often known as Adverse Childhood Experiences (ACE’s). Research has demonstrated clear links between ACES’s and neurodevelopment, social-emotional-cognitive development, attachments difficulties, and negative health outcomes later in life. The impact of Little t events is very individual, and can depend on factors such as personality, age and perceived level of support. Studies report a significantly higher risk for substance abuse, mental health issues, intimate partner violence, and a host of health issues after Little t events.

Sadly, Little t events can often be minimised and played down by others and in some cases the person can even be made to feel that they are the problem or that they should not be experiencing intense feelings about the events. Little t events often don’t have a specific diagnosis such as PTSD as seen in Big T trauma, but they do often lead to other mental health problems such as depression, anxiety, complex trauma presentations, and in some cases even personality disorders.

While Little t Trauma might not involve a single, dramatic event, its cumulative effect can be just as impactful. For example, repeated instances of feeling unsupported or overlooked can wear down your sense of self-worth and resilience.

The Cumulative Effect of Little t Trauma

One key aspect of Little t Trauma is how small, repeated stressors can add up over time. Imagine carrying a backpack where each stressor—a critical comment, a missed opportunity, a misunderstanding—is like a small rock. Individually, these rocks might seem manageable, but over time, the weight can become overwhelming.

This is why addressing Little t Trauma is just as crucial as working through Big T Trauma. Unresolved stress and hurt can lead to anxiety, depression, or difficulties in relationships.

Why Both Types of Trauma Matter

Sometimes people feel their struggles aren’t “big enough” to count as trauma. They might think, “I haven’t been in a disaster or assaulted, so why do I feel this way?” This mindset can prevent individuals from seeking the help they need. But here’s the truth: whether it’s Big T or Little t, your experiences are valid, and your feelings matter.

Trauma isn’t about comparing your pain to someone else’s. It’s about recognising how an event has affected you. Both types of trauma can disrupt your emotional, physical, and relational health, and both deserve attention and care.

Healing From Trauma: A Compassionate Approach

Whether you’ve experienced Big T or Little t trauma, healing is possible. Here’s how I approach trauma work:

Creating a Safe Space: We start by building a foundation of trust and safety. Healing can only happen in an environment where you feel secure and understood.
Understanding Your Story: Together, we’ll explore how your experiences have shaped your thoughts, emotions, and behaviours. This isn’t about reliving trauma but about making sense of it in a way that empowers you.
Tailored Techniques: Using evidence-based methods such as Cognitive Behavioural Therapy (CBT), EMDR, or mindfulness, we’ll work on processing trauma and developing tools to manage its effects.
Building Resilience: The ultimate goal is to help you regain a sense of control and strength in your life. This might involve learning new coping strategies, setting boundaries, or reconnecting with your sense of purpose.

Final Thoughts

Trauma can leave lasting marks, but it doesn’t have to define you. Whether your experiences fall under Big T or Little t, they are valid and deserving of care. If you’re feeling the weight of past experiences, reaching out for support is a courageous first step toward healing.

Remember, your journey is unique, and there’s no “right” way to feel about what you’ve been through. Together, we can work towards understanding, healing, and reclaiming the life you want to live. If you’re ready to take that step, I’m here to help.

I understand how both Big T and Little t trauma events can have detrimental effects on your wellbeing and that they can generate unhelpful thought patterns, emotional responding, and behaviours even decades later. The first stage to coming to therapy for trauma is developing a shared understanding of events that you have been experienced as traumatic and to understand how the past has impacted you as an individual. We can then discuss how best to work together on the impact of the trauma in your life. I am trained in a number of trauma focussed therapies and I have worked in trauma informed services within the NHS, so I am equipped to help you process and overcome the impact of past traumatic events.