You might feel constantly on edge, struggle to sleep or notice that things which once felt manageable now leave you overwhelmed. Or you may feel surprisingly little — disconnected, numb or simply going through the motions.
The signs and symptoms of trauma can affect your emotions, thoughts, body and behaviour. They vary from person to person, and you do not need to experience all of them for your difficulties to deserve attention.
If you are unsure what counts as trauma, my guide to understanding trauma and recovery explains the wider picture.
Emotional signs of trauma
Following a traumatic experience, feelings may become more intense, harder to manage or difficult to access altogether.
You might notice anxiety even when there is no obvious danger, irritability over everyday frustrations, or sadness that catches you unexpectedly. Guilt and shame can also appear, including blaming yourself for what happened or questioning how you responded.
Some people experience emotional numbness instead. You may know something matters to you without being able to feel much about it. Feeling detached does not mean you do not care.
Physical symptoms of trauma
Trauma-related distress can show up physically. Common experiences include tense muscles, trembling, sweating, a racing heart or a churning stomach. You may startle easily, struggle to settle at bedtime or wake feeling exhausted.
These symptoms can have other causes too. New, persistent or worrying physical symptoms should be checked by your GP rather than automatically put down to trauma.
My article on how trauma affects the brain and body explores these connections in more detail.
Changes in thoughts and memories
You may find it harder to concentrate, follow a conversation or make decisions. Your mind might repeatedly return to what happened, even when you want to think about something else.
Unwanted memories, distressing dreams and intrusive images can occur. Some people experience flashbacks, where aspects of the experience feel as though they are happening again in the present.
You might also notice changes in how you see yourself or the world, such as feeling less safe or finding it harder to trust your judgement.
Reminders can sometimes bring on these reactions. My guide to trauma triggers explains how to recognise them and respond.
Changes in behaviour and everyday life
Sometimes the clearest sign is a change in what you do. You might avoid certain places or conversations, withdraw from people, lose interest in activities or keep yourself constantly occupied.
Alcohol or other substances may become a way of managing difficult feelings. You might also notice that ordinary responsibilities require much more effort than before.
Continuing to work, socialise or look after others does not necessarily mean you feel well. If you appear to be coping while feeling stuck or disconnected inside, you may recognise aspects of functional freeze.
Make Sense of What You’re Experiencing
The right book can help you find words for difficult experiences and feel less alone. Discover our recommended books for understanding trauma and exploring recovery, at your own pace.
Do these symptoms mean you have PTSD?
Not necessarily. Distress after trauma does not automatically mean you have a mental health diagnosis. Many people find their reactions ease with time and support.
Post-traumatic stress disorder (PTSD) and complex PTSD involve particular patterns of symptoms. An assessment considers those patterns, how long they have lasted and their effect on daily life. A symptom checklist alone cannot tell you whether you have either condition.
When to seek support
Consider speaking with your GP or a qualified therapist if your symptoms are distressing, worsening or affecting sleep, work, relationships or your ability to care for yourself. You do not have to wait until things become unbearable.
It may help to briefly note what you experience, when it happens and what makes it easier or harder. You can take this to an appointment without needing to write out the traumatic experience itself.
You do not need a perfect explanation of what is happening before asking for help. My trauma guide explains more about recovery and routes to support.
