A Trauma Therapist Describes Big T & Little T Trauma

Oftentimes, we associate the word 'trauma' with extreme bodily harm, sexual violence, or death. Or, an experience that threatens to cause these things. Some examples that may immediately come to mind are:

These events are known as 'big T' Traumas. People who experience these situations tend to experience a distressing trauma response in the aftermath. As a result, they may even meet the criteria for Posttraumatic Stress Disorder. But, these are not the only situations that may cause significant and valid distress for someone.

"Little t" traumas are situations that feel disturbing or distressing to you on a personal level. But, they may not rise to the level of threatening your physical safety. Examples of "little t" traumas can include:

These experiences don't jeopardize your safety. But, this does not mean that they should be dismissed or pushed down. These situations are still known to cause valid emotional distress and upset. In fact, this can sometimes occur years later. You may find that you are often thinking about it and that your quality of life has decreased.

You may not believe that you have the time or energy to better manage these symptoms. You may have other immediate obligations. This may include caring for kids, getting through school, or meeting work deadlines. But, when you notice and address emotional concerns, you will notice that you have more emotional energy to handle the other things in your life. Because believe it or not, it takes emotional energy to avoid or push down a trauma response.