The concept of post traumatic growth evolved from the belief that people can emerge from any traumatic event or life crisis with a new world view and resilience, thus feeling changed in unexpected and positive ways. Rather than a direct result from trauma, this process occurs as people cope with the trauma. The intent is not to minimize the trauma or the suffering connected to it. The distress from the trauma can remain as post traumatic growth occurs.
What Is Post-Traumatic Growth?
Post-traumatic growth involves a positive change in someone’s thinking or behavior as a result of an adverse experience, or trauma.1 For many people, it feels counter intuitive to think that good things can result from a life trauma. However, people can be transformed in positive ways they did not anticipate. Life can take on new meaning as people evolve from the role of victim to victor as they emerge from a trauma. Post traumatic growth describes both the outcome and the process.
Post traumatic growth asserts you can learn to embrace your survival and growth skills as you work through the emotional and psychological pain created by a trauma. It does not necessarily erase pain but offers new ways to cope with it. This phenomenon does not occur with all trauma victims. There is nothing wrong or abnormal regarding those that do not choose the path of post traumatic growth, especially those with PTSD or acute stress disorder. About one-half to two-thirds of people experience post traumatic growth.2
We all cope in different ways with a life crisis. The goal of post traumatic growth is to move forward with your life after a trauma in meaningful ways. Post traumatic growth can help to reshape your core beliefs, life goals, and values.
What’s the Timeline for Post Traumatic Growth?
There is no specific timetable associated with post traumatic growth. However, some studies suggest that trauma survivors may experience post traumatic growth two years after their trauma has occurred.3 Some may embrace specific aspects of post traumatic growth as they begin to address the pain and grief associated with a life crisis.
Can Someone Prepare for Trauma & Post Traumatic Growth?
Trauma is a challenging obstacle, but it does not have to be a barrier that prevents someone from achieving their goals. The way someone views the trauma can greatly impact the toll it takes and the potential for post traumatic growth. When people see trauma as an insurmountable disaster, it feels impossible to move on. When people see trauma as a tragic situation that deserves attention and care to heal from, they could leave room for opportunity and achievement.
Different People Respond to Trauma Differently
There has been a lot of research looking at the question of what type of people have a positive experience with post traumatic growth after a trauma. Statistics demonstrate that women are more likely to experience post traumatic growth. People who think a lot about their trauma and try to understand or make sense out of it appear to be more likely to be open to post traumatic growth. Those who benefit from post traumatic growth must have the cognitive ability to carefully process and engage with the positive outcomes that can occur post trauma, often with the help of a therapist.
Strong religious beliefs can play a factor in being open to experiencing post traumatic growth. Religious beliefs intertwine with the spiritual aspect of post traumatic growth. Many people seek out religious experiences after trauma, or report that their participation in religious events prepares them for spiritual growth after a traumatic event.5
Do Different Personalities Experience Post Traumatic Growth Differently?
There are certain personality factors that tend to contribute to the successful outcome of post traumatic growth. Two traits in particular increase the chances of post traumatic growth: openness to experience and extroversion, as extroverts can be more likely to respond to trauma by seeking out connection with others, boosting their ability to cope.4
What Are the Stages of Post Traumatic Growth?
The creators of the theory of post traumatic growth do not view it in terms of stages. However, they created a self-assessment tool called the Post Traumatic Growth Inventory. It is a scale ranging from 0 to 5. A response of 0 means you do not experience something as a result of the crisis. A response of 5 means it was directly related to the crisis.
The items are divided into five positive psychological phases of outcome:
Phase 1: Appreciation of Life
In this phase, people are grateful to have survived and to be alive. They embrace life itself. A person has a sense that once they have survived this crisis they will be prepared to face whatever comes their way in the future. They are able to identify what is most important to them in life.
Phase 2: Relationships With Others
In this phase, people recognize the importance of key relationships in their lives. Sometimes people who are not expected to offer support turn out to be central in lending assistance and offering stability when it is needed most. These relationships take on a new and more vital meaning. The ability to simply connect with others who provide these lifelines can foster post traumatic growth.
Phase 3: New Possibilities in Life
Post traumatic growth does not minimize suffering associated with trauma. It does recognize that people can make new and different choices about how they want to live their lives. Surviving a trauma can create a re-evaluation of life goals and priorities.
Phase 4: Personal Strength
People can be surprised by their own resilience and self-healing when confronted with trauma. This change can enhance their self esteem and self worth in tackling future challenges in life. It can strengthen their emotional foundation and belief in themselves.
Phase 5: Spiritual Change
Sometimes spiritual and religious beliefs overlap. People who survive a life crisis may fall back on these beliefs and values. Spirituality can grow stronger with post traumatic growth. Connections with core beliefs can be clarified with new priorities and understanding emerging.
Signs of Post-Traumatic Growth
The signs that post-traumatic growth is occurring are closely linked with the five areas of positive outcome that have been highlighted. The Post Traumatic Growth Inventory is a good way to measure whether there has been a positive evolutionary process for someone who has suffered life trauma. Another effective measure is to ask someone how they feel now versus how they were feeling before a trauma.
Typical signs that you or someone you know is experiencing post traumatic growth include:
- Self report or reports from family/friends that interpersonal relationships are stronger
- Increased optimism regarding future goals and endeavors
- The trauma survivor’s ability to identify new strengths or skills that evolved after a trauma
- The survivors’s ability to identify personal skills and traits that helped cope with and overcome the trauma
- The trauma survivor reports increased self confidence and positive feelings post trauma
- The survivor’s ability to define new purpose and meaning in life
- The strengthening or redefining of spiritual beliefs and values
- The ability to establish a new life path and trajectory
- A greater sense of self reliance
How to Find a Therapist to Help Encourage Post Traumatic Growth
It will be useful to work with a licensed therapist or counselor who has expertise in terms of the specific type of trauma that has occurred. For example, if you have experienced domestic violence, find a therapist who works with this population. It is also recommended that you work with a therapist who has expertise with people in your specific demographic group (ie, seniors, adolescents/teens, adults, families).
Trauma-informed therapy differs from other forms of psychotherapy. Look for a therapist who has training, certification, and licensure in your state and focuses on your specific area of trauma counseling. Ask the therapist about their knowledge and experience working with patients on post traumatic growth. Inquire about what their philosophy is regarding post traumatic growth and their treatment goals in working with people to achieve it.
Strategies for Promoting Post-Traumatic Growth
You need to afford yourself some time after you have experienced a trauma. Use the time to begin to heal emotionally, physically, and psychologically. If you feel able, try to begin to process the trauma you experienced. Connect with others who can help you on this path to move forward. Having social support and strong bonds with others can help encourage growth and healing after a traumatic event.5
Here are some additional things you can do to begin to move closer to post traumatic growth:
Find a Therapist
It is critical to get additional support after experiencing a trauma. Counselors can “help clients create an adaptive narrative in which they are able to see themselves as survivors rather than victims,” according to Sherry Cormier, PhD.6 Therapists can also help to identify actions that promote healing and self care for trauma survivors and those living with PTSD.
Look for therapists who have specialized training in:
- EMDR for PTSD
- Trauma-Focused Cognitive Behavioral Therapy (TF-CBT)
- Cognitive Processing Therapy
- CBT for PTSD
Educate Yourself
Delving in the topic of PTSD may seem negative or too emotional, but education on the topic can empower you. PTSD is not the end of your story. It can be overcome, and you can come out of trauma or PTSD a healthy, functioning person.
Learn Appropriate Emotional Regulation Tools
A disorder like PTSD can drastically affect your emotional regulation. Your moods could change with intensity and frequency, so learning to recognize and shape your emotions could be one of the best ways to promote growth.
Try Volunteering in a Cause You’re Passionate About
Having PTSD inspires a form of self-prioritization that is necessary at times to reduce symptoms. Other times, being selfless and giving back to others can offer a sense of purpose and fulfillment you never expected.
Connect With Others
Identify people in your life you can trust and feel comfortable with. Allow them to offer support and comfort. Use them as a sounding board as you begin the process of post traumatic growth. Ask for their feedback about positive actions and changes you are making in your life. They can offer insights about you that you may not be able to see.
Make Lifestyle Changes
Make changes to improve the quality of your life. Prioritize new goals that will help bring new meaning to your life. These changes will help you establish new personal and professional goals. It can help bring new purpose to your life.
Look Towards the Future
Change your focus to future endeavors and goals. Doing so can help put more distance between you and the trauma. Think about how the trauma has changed your worldview. How do you want to shape your life after trauma? What new personal and professional goals do you want to create? Identify skills that helped you to not only survive but move forward from the trauma. These skills contribute to your resilience. They can help you to meet and conquer future life challenges.
Explore Culture
Explore any relevant cultural aspects related to the trauma. The trauma may be composed of both individual and cultural losses that are deeply intertwined. This is true in traumas related to racial, ethnic, age, gender or disability discrimination or hate crimes. This step adds another and deeper layer to the healing process. Examine how and where your cultural affiliations come together to create your self identity. This greater understanding will help you to move forward towards your post traumatic growth.
Examples of Post-Traumatic Growth
A research study looked at people dealing with bereavement and grief. The research revealed those that “demonstrate post traumatic growth are likely to be those whose grief process includes challenges to their assumptive worlds, including their sense of meaning and purpose, or their understanding of themselves.”7
In an article about post traumatic growth, Sherry Comier, who is a licensed therapist, highlights this bereavement example. She describes the story of Emilee, who lost her spouse Roberto, a retired military officer active in veteran’s affairs. He had traveled internationally to support his cause. She never joined him because of fears of terrorism and plane crashes. After his death she began volunteering and traveled all over the globe.6 She did this “to preserve her spouse’s legacy and share her own gifts with a large number of people.”6
Emilee chose to do work that she knew meant a lot to her late husband. It ultimately enriched her life. By promoting his legacy, he remained an ongoing part of her life even after his death. She also connected with people all over the world in very meaningful ways. This was something she would have never considered prior to the death of her husband.
Another example of post traumatic growth is well known and may be familiar. Several women in the entertainment industry publicly accused movie mogul, Harvey Weinstein, of sexual assault and unwanted sexual advances. As a result of their actions additional women spoke publicly about similar experiences. They continued to speak out and support each other throughout the trial and beyond. Their actions helped to inspire the Me Too Movement. It is a movement that has extended beyond the entertainment industry. Harvey Weinstein was found guilty of third degree rape and first degree criminal sexual act.
For Further Reading
There are additional resources you can go to learn more about post-traumatic growth. Here are some places to begin:
- Trauma Survivors Network: Helps trauma survivors connect and link trauma victims with health care providers. They also teach trauma survivors coping skills. They do advocacy work as well.
- National Center on Domestic Violence, Trauma & Mental Health: Provides support, link to mental health care providers, and offer legal and advocacy support services.
- American Academy of Experts in Traumatic Stress: Offers an international list of healthcare professionals that offer counseling. They also have information and resources addressing issues related to coping with trauma.
- U.S. Department of Veteran Affair: Offers veterans help in finding resources, support and therapists in your area. They also supply information on coping with trauma.
- The National Child Traumatic Stress Network: Mission is to offer support, resources, and healthcare services for children who have experienced trauma. They also work with family members. You can find providers trained in working with trauma victims in your area.
- A list of the Best Books on Trauma and PTSD
Post-Traumatic Growth Infographics
