How Do You Know If You Have Trauma?

As a trauma-informed therapist, I’ve often encountered folks who aren’t sure whether their experiences “count” as traumatic. Many of us are familiar with “hard trauma” that is acute, intense, and somewhat ‘contained’ like a car accident, medical procedure, or natural disaster. But “soft trauma” can have just as much of an impact on your nervous system. Soft trauma relates to experiences where there is repeated exposure that is often prolonged such as childhood neglect, bullying, or an abusive relationship. 

Trauma itself is about how your individual nervous system responds to any event at hand. If it overwhelms your ability to cope, it is likely that the impact of that experience will take a toll on your mental and emotional well-being. The experience would be considered traumatic. So, trauma is not just about what may have happened to you, but it’s also about how your mind and body respond.

Signs You May Have Trauma

Trauma can also be cumulative, like witnessing ongoing community violence or navigating intense workplace stress. Therefore, it’s important to know what signs to look for within yourself that may indicate you’re becoming ‘traumatized’. Because trauma affects individuals in different ways, we’re going to look at common signs you can identify. Below are various categories where trauma may show up in the form of symptoms. 

Emotional Symptoms

• Persistent anxiety, fear, or sadness

• Difficulty regulating emotions (e.g., feeling emotionally numb, overwhelmed, or overreacting) 

• Mood swings or unexplained irritability

• Feeling disconnected from yourself or others

Cognitive Symptoms

• Intrusive thoughts or flashbacks of distressing experiences

• Difficulty concentrating or memory issues

• Negative self-perception or low self-worth

• Persistent feelings of guilt or shame

Physical Symptoms

• Chronic fatigue or body aches with no medical explanation

• Sleep disturbances (insomnia, nightmares, or excessive sleeping)

• Headaches, digestive issues, or muscle tension

• Increased heart rate or panic-like sensations

Behavioral Symptoms

• Avoidance of places, people, or situations that remind you of past experiences

• Engaging in numbing behaviors (e.g., substance use, overeating, overworking)

• Social withdrawal or difficulty trusting others

• Hypervigilance or feeling constantly "on edge"

What to Do If You Recognize Trauma in Yourself

If you resonate with any of these symptoms, it’s important to know that you are not alone, and help is available. Healing from trauma is an ongoing process, and seeking professional support from a therapist trained in trauma recovery can make a significant difference. Trauma therapy approaches such as Eye Movement Desensitization and Reprocessing (EMDR), Internal Family Systems (IFS), and somatic therapies can help you along your journey with trauma.

You can also focus on acknowledging and validating your experience with loads of self-compassion. If you are exhibiting symptoms mentally, physically, and emotionally it is important not to minimize them. I often recommend these free guided self-compassion exercises from Dr. Kristin Neff.

You can prioritize nervous system regulation by practicing skills like deep breathing, grounding exercises, movement (yoga, stretching, or walking), and mindfulness - learn more about self-care here. You can build a support system of people who you trust and feel safe with. Support groups can be particularly effective to help you feel like you’re not alone. Education can be empowering as well. I particularly enjoyed Complex PTSD by Pete Walker and The Deepest Well by Nadine Burke Harris. 

Finding Healing From Trauma

Recognizing the symptoms of trauma is the first step toward healing. Whether your trauma stems from a single event or prolonged stress, your experiences are valid, and recovery is possible. If you suspect you have unresolved trauma, reaching out for support is an act of self-compassion.

Healing is not about erasing the past—it’s about reclaiming your present and building a future where you feel safe, empowered, and whole. If you’re interested in working with a trauma-informed therapist, contact us for a consultation today!

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Author Biography

Jessica Carpenter is a therapist with Catalyss Counseling who works with adults who have experienced stress, grief, trauma, and a variety of relationship issues, including communication and conflict resolution, jealousy and betrayal, affair recovery, LGBTQIA+ community, and polyamory/non-monogamy. Jessica is also a licensed massage therapist, yoga therapist, and TRE provider. She is passionate about making wellness accessible to everyone. Follow Catalyss Counseling on LinkedIn, Facebook and Instagram.

Other Therapy Services Available at Catalyss Counseling:

Here at Catalyss Counseling, we want to meet all of your counseling needs in the Denver area. Our supportive therapists provide depression counseling, therapy for caregiver stress, grief and loss therapy, stress management counseling, couples counseling, and more. We also have specialists in trauma and PTSD, women's issues, pregnancy and postpartum depression or anxiety, pregnancy loss and miscarriage, and birth trauma. For therapists, we can also provide clinical supervision with Firelight Supervision! We look forward to connecting with you to help support your journey today.