Unhealed Trauma: Signs, Impacts, & How to Heal

What Is Unhealed Trauma?

Unhealed trauma is traumatic experiences that someone has not yet addressed. Trauma itself is a response to an event or experience that is distressing.¹ Traumatic experiences can include accidents, abuse, neglect, sexual assault, natural disasters, to name a few.

When an individual experiences and is exposed to repeated traumatic events, they are at an increased risk of developing C-PTSD, also known as complex trauma. C-PTSD can be seen when traumatic events are not time-restricted and occur over some time. The trauma could be the same, such as physical abuse occurring in the home, or it could be a few different traumatic events.² When someone experiences chronic trauma, it can impact daily functioning.

Symptoms of Unhealed Trauma

Unhealed trauma forms emotional baggage that can elicit a trauma response due to the trauma(s) not having been addressed. When trauma is unhealed, it often mimics symptoms of PTSD. Unhealed trauma does not automatically mean the individual has a PTSD diagnosis. This diagnosis will need to come from a professional who understands the criteria for a PTSD diagnosis.

Psychological symptoms

Psychological symptoms of unhealed trauma may include:

• Hypervigilance
• Low self-esteem
• Avoiding crowds
• Unexplainable anger or irritation
• Flashbacks
• Sleeplessness
• Nightmares
• Anxiety or panic attacks
• Dissociating
• Isolation
• Inability to focus³

Signs of Unhealed Trauma

Unhealed trauma can manifest in many ways, depending on the person. When trauma is not addressed, it can affect functioning and behavior. The psychological symptoms the individual experiences can be debilitating, especially if the person is not seeking help from a professional.

Signs of unhealed trauma may include:

Codependency

Those experiencing abandonment trauma may gravitate toward codependent relationships. In codependent relationships, you will find the couple are enmeshed with one another. Those with abandonment trauma specifically will typically take the caretaker role in a desperate attempt to maintain the relationship. Often, this is done so that the person can avoid re-experiencing trauma associated with abandonment.

People-Pleasing Tendencies

Those struggling with unprocessed trauma may adopt people-pleasing tendencies. For many, this is how they can avoid conflict and keep the peace. However, this is a trauma response brought on by feeling they need to compensate as though they themselves are the problem.

People-pleasing, although may seem harmless, can be incredibly damaging for the individual. Ultimately, it is a maladaptive coping mechanism and would benefit from being addressed with a mental health professional.

Increased Anger & Aggression

Those with unhealed trauma are at an increased risk of experiencing irritability or angry outbursts. Although some may use anger to cope with symptoms, for others it is simply a reaction. It is important to retrace steps before the outburst and identify what the trigger was as this can provide insight. Once the individual can identify their triggers, they can be more mindful as well as cope ahead.

Dissociation

When we experience something scary, our bodies automatically go into fight, flight, or freeze. Dissociation is the body’s way of freezing for protection – both physically and mentally. PTSD and dissociation often go hand in hand, as the body wants to escape the uncomfortable. Dissociating can be considered a coping mechanism; however, if occurring too frequently or depending on your surroundings, it can be very dangerous.

Substance Use

Many will turn to substances in order to cope with unhealed trauma. Substances can provide an individual with an escape through feeling out-of-body experiences, numbing uncomfortable emotions, or allowing them to feel “normal” in social situations. Some with unhealed trauma may use the substance to take the edge off and feel as though they need it in order to relax. It is also not uncommon for substances to be used to aid in sleep, however, this is only a short-term solution.

Trust Issues

Often, trust is damaged or lost after an individual experiences a traumatic event. Whether it is a loss of trust in an individual, family, a higher power, or systems that were meant to protect you (law enforcement, court, CPS, government, etc.). It is difficult for those who have experienced trauma to regain that trust and find a way to continue with their life.

Disordered Eating or Eating Disorders

Experiencing trauma can lead to feelings of powerlessness. For some, they may turn to disordered eating behaviors to regain a sense of control in their life. Those who have experienced trauma and struggle with an eating disorder often report that retreating into their disordered behaviors or abusing exercise was their only way of coping.

What Causes Unprocessed Trauma?

Trauma can occur from both personal experiences and witnessing abuse, violence, natural disasters, or any event that you feared for your safety. Trauma becomes “unhealed” when there is a lack of awareness that the event was traumatic or there is avoidance surrounding willingness to process the trauma. Repression of memories can serve as the brain’s unique way of protecting us until we are ready to process.

Impacts of Unhealed Trauma

Unhealed trauma can impact various aspects of life, such as work, school, social, hobbies, and family. Unhealed trauma can affect the family unit, especially if a parent/caregiver is the one with unhealed trauma. Unhealed trauma can fuel intergenerational trauma, creating a cycle of future struggles for future generations.

Effects of unhealed and hidden trauma on adults may include:

• Relationship problems: Frequent fighting due to a lack of emotional regulation can occur if one party has unhealed trauma.
• Missed opportunities: The individual may find themselves holding back from opportunities due to a lack of drive, interest, or low self-esteem.
• Poor academic or work performance: Unhealed trauma can lead to inability to focus or lack of motivation to complete tasks, ultimately, hindering overall work/school performance.
• Poor coping skills: Those who have not processed their trauma will likely have to have coped in maladaptive ways. Working with a mental health professional can improve the individual’s ability to cope with daily stressors.
• Overbearing parenting style: In an effort to protect their children, an adult with unhealed trauma might find themselves sheltering their kids or not allowing them to participate in age-appropriate activities.

How Unprocessed Trauma Affects the Body

The body can hold trauma and it impacts us physically just as much as it does mentally. Unhealed trauma can contribute to physical health conditions and ailments which often forces the individual to seek medical treatment before addressing their trauma.

Effects of unhealed trauma on physical health may include:

• Increased risk of cancer
• Inflammation
• Sleep disturbance
• Gastrointestinal issues
• Cardiovascular concern
• Respiratory issues
• Musculoskeletal complaints⁴

Do I Have Unhealed Trauma?

If you are noticing any warning signs such as irritability, hypervigilance, nightmares, or dissociation, it is time to reach out to a mental health professional to discuss these concerns. Seeking professional help can provide a safe space for you to talk to a non-biased party. When diagnosing trauma or a trauma-related disorder, clinicians consider the symptoms you are reporting, severity/intensity, and how long you have been experiencing symptoms.

Treatment for Unhealed Trauma

Common treatments for PTSD include trauma-informed therapy, Dialectical Behavior Therapy (DBT), and Eye Movement Desensitization and Reprocessing (EMDR). Trauma-informed therapy can provide a supportive and gentle approach when you walk into your therapist’s office. Trauma-informed practice can look like reducing the number of times you share your story, knowing when to take a break from processing, and the providers themselves being knowledgeable on treating trauma. Many people start to notice signs trauma is releasing from their body after a few sessions of trauma-informed therapy.

Therapy can help an individual experience post-traumatic growth by processing trauma and building upon resilience. If you are asking yourself how to know if you need therapy, the answer is yes. Anyone can benefit from going to therapy as it can be supportive, challenging, and helpful when moving through day-to-day life.

Treatment for unhealed trauma may include:

• Eye movement desensitization and reprocessing (EMDR): Therapist utilizes bilateral stimulation (light bar, hand buzzers, etc.) to assist in processing trauma.
• Psychodynamic therapy: Focus on the root cause of the psychological and emotional suffering through utilizing self-reflection and self-examination⁵
• Prolonged exposure: A type of cognitive therapy like trauma focused cognitive behavioral therapy (CBT) that involves addressing trauma-related memories and feelings that were previously avoided.⁶

How to Heal Unhealed Trauma

Learning to cope with and overcome unhealed trauma is not a simple task. More often than not, it requires working alongside a mental health professional who specializes in treating trauma. A first step in healing from trauma should not be anything massive – it’s okay if it’s a baby step. Perhaps your first step in healing looks like searching for a therapist who accepts your insurance and specializes in trauma.

Here are 6 tips for coping with unhealed trauma:

1. Develop Healthy Coping Skills

Identifying ways you can deal with life stressors is essential in decreasing suffering and distress. Many coping mechanisms are things you do unknowingly and the more you practice them, the easier they will be to use. Some examples of healthy coping skills include going for a walk, breathing exercises, watching a favorite movie, etc.

2. Maintain Regular Self-Care

Engaging in self-care can not only be an addition to your healthy coping skills, but it can also provide you with a sense of safety. There are incredible benefits to engaging in self-care when healing from trauma. Self-care involves taking the time to care for yourself, which trauma survivors tend to struggle with. Engaging in self-care can remind your body and mind that it is safe, which is also known as emotional self-care.

3. Try Journaling

Allowing yourself a physical place to put down everything that circulates your brain can be incredibly therapeutic. For many, they report feeling decreased levels of anxiety and stress by journaling. Journaling about trauma can be particularly helpful in addressing traumatic experiences by allowing the space to process experiences that can be difficult to speak about.

4. Use Distraction

You may choose to engage in activities that distract your mind and body. Some people enjoy gardening or doing other mundane activities. Others might prefer something more involved such as sudoku, watching an intense movie, or taking a cold bath. Engaging in activities while in distress can provide a distraction and ultimately, relief.

5. Lean on Your Support Network

If you are struggling with unhealed trauma, you might experience isolation and withdraw from others. Leaning into your supports will increase connection and decrease feelings of loneliness and isolation.

6. Check The Facts

Feelings are not facts. If you find yourself panicking due to experiencing a trauma trigger, try checking the facts of the situation. For example, if you are panicking due to feeling like you are re-experiencing the trauma, you can fact-check by reminding yourself you are not physically there.