All about trauma
What is trauma?
A difficult or scary experience that overwhelms you
(upsetting or confusing events that leave people feeling afraid, upset, confused, helpless, angry, empty or numb)
Myth or fact: Everyone who experiences trauma will develop post traumatic stress disorder (PTSD).
Myth!
What are coping skills?
Things you can do to calm yourself down and help yourself feel better
Name one way trauma can change how you think about yourself.
Feeling unworthy, unsafe, or unlovable, etc.
What is one quality of a healthy relationship?
Respect, honesty, trust, safety, communication, support, or healthy boundaries, etc.
What is a trigger?
A trigger, or trauma reminder, is something that reminds a person of a difficult experience and causes a strong emotional or physical reaction.
Myth or Fact: Everyone reacts to trauma the same way.
Myth! Everyone’s experience is unique.
Name two ways to calm yourself if you are feeling an extreme emotion.
Talk to someone, breathe, sensory grounding (e.g. ice water), physical activity, changing thoughts, do something you enjoy, etc.
What is hypervigilance and why might this be a trauma symptom?
Being constantly on alert for danger. After a trauma, the body learns to keep looking out for danger even when things are safe.
What is a personal boundary?
A limit that communicates what you are comfortable with and what you need to feel safe and respected.
What are the three main automatic survival responses your brain uses when it senses danger?
Fight, flight, or freeze
Myth or fact: Only near-death experiences cause trauma
Myth! We all respond differently to traumatic experiences and what is considered to be traumatic is individual to each person. Many different types of experiences have the potential to cause trauma.
What is grounding? Name one grounding activity.
Grounding is a way to connect to the present moment. One activity is naming five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
How does knowing that others have experienced trauma help someone?
It can help them feel less alone and more supported.
Who is trusted adult at school or in the community you can talk to if a relationship feels unsafe?
Parent/family member, therapist/counselor, social worker, teacher, coach, or school nurse?
Name two signs that someone might be experiencing a trauma response.
Racing heart, shaking, sweating, fast breathing, feeling angry, crying, shutting down, or having trouble thinking clearly, etc.
Myth or fact: Around 70% of people experience trauma in their lifetime.
Fact! Around 70% of people globally and in the U.S. will experience at least one potentially traumatic event in their lifetime.
Does using coping skills alone help someone deal with their trauma?
No, coping skills alone are not enough to fully heal from trauma, but they are an important first step in managing its effects. They help regulate the nervous system when emotions feel overwhelming.
Dealing with trauma might also include addressing negative beliefs, intrusive memories, or relational struggles.
True or false: Feelings are not bad or wrong, but some actions we take because of feelings can be unsafe.
True! Feelings provide information, but we are still responsible for choosing safe actions
How can trauma affect relationships?
It can cause/contribute to trust issues, difficulty feeling safe with others, fear of being hurt again.
Name one part of the brain trauma effects.
Amygdala - fear response
Hippocampus - memory
Prefrontal cortex - emotion regulation
Myth or fact: Trauma can be passed down through generations.
Fact! Generational trauma happens when an overwhelmingly negative experience causes ripple effects that are passed down in the family. It does not mean trauma is automatically inherited or destined to continue.
Why is slow deep belly breathing the #1 technique used to help people get through a trauma trigger or a panic attack?
Chest breathing increases fear and anxiety, belly breaths with long slow exhales turns on our rest, digest and safety responses in the body.
List 3 different symptoms kids and youth can experience after trauma (Think physical, emotional, social, mental)?
Tummy aches, nightmares, hypervigilance, depression avoidance, flashbacks, irritability, loss of trust, anger, isolation, etc.
True or False: You should keep a secret for a friend even if that secret involves them hurting themselves or being in danger.
False! Safety always comes before keeping a secret.