Unresolved Trauma: Signs, Causes, & Treatment

What Is Unresolved Trauma?

Unresolved trauma is the lasting impact of a traumatic experience that hasn’t been fully processed or healed. Trauma can stem from various distressing events, like abuse, neglect, accidents, loss, or witnessing violence. When trauma isn’t resolved, its emotional, psychological, and even physical effects can linger, influencing a person’s behavior, relationships, and overall well-being.

People respond to trauma differently: some may recognize and address it immediately, while others might only notice symptoms later, often due to repressed or blocked memories. When left unaddressed, these symptoms—such as anxiety, depression, or chronic stress—can worsen over time, deeply affecting both mental and physical health.

Signs of Unresolved Trauma

Unresolved trauma can manifest in many ways, as everyone responds to distress differently. Common signs include persistent anxiety, depression, flashbacks, nightmares, emotional numbness, or difficulty trusting others. It can also cause a person to feel “stuck,” unable to move past the traumatic event, and may lead to patterns of avoidance, difficulty regulating emotions, or self-destructive behavior.

Common signs of unresolved trauma include:^{1, 2}

• Intrusive thoughts about the trauma 
• Avoiding places, people, or activities that are reminders of the trauma.
• Difficulty regulating emotions
• Nightmares associated with the trauma
• Hypervigilance
• Difficulty falling or staying asleep
• Feeling detached or disconnected from emotions or surroundings
• Difficulty trusting
• Low self-esteem or pervasive shame
• Uncontrolled anger or sudden outbursts
• A strong need for control over oneself or the environment
• PTSD flashbacks
• Substance misuse
• Unexplained physical pain or discomfort, such as headaches, stomachaches, or muscle tension.
• Self-harm
• Panic attacks
• Dissociation
• Development or worsening of conditions like depression, anxiety, or OCD
• Suicidal ideation

Free Trauma Worksheets

This collection of worksheets provides practical tools and strategies for managing trauma symptoms. Find the right one for you below, or browse our full collection of trauma worksheets.

The Complete Workbook Download

Identifying Trauma Triggers Download

Self-Care for Trauma Download

Cognitive Restructuring Download

Setting SMART Goals Download

Personal Strengths Inventory Download

Setting Healthy Boundaries Download

Overcoming Shame Download

Causes of Unresolved Trauma

Trauma can remain unresolved for many reasons, often because the mind and body aren’t given the opportunity to fully process the experience. When someone experiences trauma, their natural fight or flight response can become overwhelming, leaving the brain stuck in survival mode. Without proper support, these unprocessed emotions and sensations get stored in the body, creating a sense of ongoing threat long after the event has passed. This can make it difficult to access and heal the trauma.

Another cause of unresolved trauma is when someone lacks a safe environment to process what happened. If the trauma is ignored by others, or the person feels ashamed or unsupported, they might suppress their feelings to avoid vulnerability. Complex trauma, like childhood neglect or repeated abuse, can layer over time, making it harder to pinpoint or process individual events. Without access to trauma-informed therapy, the person might struggle to fully release what their body and mind have been holding onto.

How Unresolved Trauma Affects Daily Life

Unresolved trauma can touch almost every part of a person’s life, often in ways that feel overwhelming and hard to manage. Emotionally, individuals may struggle with anxiety, depression, chronic stress, and a general sense of feeling overwhelmed or unable to cope with daily challenges. They might experience intense emotions like anger, fear, or sadness without clear triggers, or feel emotionally numb and disconnected from themselves and others.

Unresolved trauma can impact a person’s thoughts and beliefs about themselves and the world. People often develop shame and guilt, as well as negative thinking patterns, like believing they’re unlovable or always in danger. This makes it hard to trust others or feel safe and can cause them to withdraw from relationships or avoid intimacy.

On a physical level, unresolved trauma often takes a toll on the body, too. Many people experience chronic pain, headaches, stomach issues, or fatigue. This ongoing stress can weaken the immune system, increase the risk of heart problems, and make existing health conditions worse. To cope, some might turn to unhealthy habits like substance misuse, self-harm, or disordered eating, which might offer temporary relief but can ultimately make things harder.

Treatment for Unresolved Trauma

Finding the right treatment is key to healing from trauma. Therapy is a critical part of recovery, providing a safe and supportive space to work through painful emotions and experiences. For some people, medication can also play an important role, particularly when dealing with anxiety, depression, or other mental health conditions alongside trauma.

Trauma-Informed Therapy

There are many different types of trauma therapies that are designed to provide a safe and supportive environment for individuals to process and heal from their traumatic experiences. These therapies recognize the complex ways trauma affects both the mind and body and offer various approaches to help individuals regain control, reduce symptoms, and build healthier coping strategies.³

Trauma-Informed Therapy Options

• Trauma-focused cognitive behavioral therapy (TF-CBT): TF-CBT is designed primarily for children and their families. It helps them work together to understand and address the effects of trauma, providing tools to cope with trauma-related thoughts and behaviors.
• Eye movement desensitization and reprocessing (EMDR): EMDR is a structured therapy that encourages individuals to briefly focus on trauma memories while simultaneously experiencing bilateral stimulation (usually eye movements). This process is believed to reduce the vividness and emotional charge of traumatic memories, helping individuals process trauma more effectively.
• Prolonged exposure therapy (PE): PE involves repeated, detailed recounting of the trauma in a controlled setting. The goal is to help individuals confront and process traumatic memories in a way that reduces their distress.
• Dialectical behavior therapy (DBT): DBT for PTSD focuses on skills like mindfulness, emotional regulation, and distress tolerance to help individuals manage symptoms of trauma more effectively.

Body-Centered Therapy

Body-centered therapies are increasingly recognized for their effectiveness in reducing symptoms of unresolved trauma in both children and adults. These therapies focus on the connection between the mind and body, emphasizing how trauma is often stored physically in the body and needs to be released.⁴

Body-Centered Therapy Options

• Somatic therapy: Somatic therapy uses the body’s natural processes, such as breathing and movement, as a primary method of healing, helping individuals release unresolved trauma stored in the body.
• Dance and movement therapy: Dance and movement therapy enhances body awareness and interoception (the sense of internal body sensations) in trauma survivors. This therapy typically focuses on creating a sense of safety, regulating arousal levels, and fostering greater self-awareness.
• Trauma release exercises (TRE): TRE involves specific exercises that trigger natural muscle tremors and shaking to help the body release built-up trauma and stress.

Medication

Medications like antidepressants, anti-anxiety medications, and mood stabilizers can be helpful in managing symptoms related to unresolved trauma, such as anxiety, depression, or mood swings. However, medication is typically used in combination with therapy, as it alone does not address the root causes or allow for the full processing of traumatic experiences. A comprehensive treatment plan often integrates both therapeutic interventions and medication to support trauma symptoms.⁵

How to Cope With Unresolved Trauma

Coping strategies are essential for managing the symptoms of unresolved trauma. Different approaches work for different people, so it’s important to stay open and try various methods to find what suits you best.

Here are some effective coping strategies that can help you deal with unresolved trauma:

• Develop a routine: Creating a daily routine can provide structure and predictability, which is often comforting for those dealing with trauma. Include regular times for activities that support your well-being, such as exercise, relaxation, and healthy eating.
• Prioritize self-care: Taking care of yourself is crucial for healing. Self-care includes activities that help you relax and recharge, like exercising, meditating, spending time in nature, or simply taking a break to do something you enjoy. When you feel more balanced and energized, it becomes easier to cope with the effects of trauma.
• Journaling: Journaling about the trauma can help you process what happened. Writing down your thoughts and feelings allows you to express things that may be hard to talk about and can help you understand triggers or patterns that affect your mental health.
• Practice grounding exercises: Grounding techniques help bring your focus back to the present when you feel overwhelmed. Simple exercises like deep breathing, noticing the sensations around you, or using the 5-4-3-2-1 method (identifying things you can see, touch, hear, smell, and taste) can help calm your mind and body.
• Try mindfulness: Mindfulness means paying attention to the present moment without judgment. It helps you become more aware of your thoughts, feelings, and body sensations, making it easier to stay calm and handle distressing memories or triggers.
• Incorporate physical activity: Regular exercise, like walking, jogging, or yoga, can help release tension and improve mood by boosting endorphins, the body’s natural feel-good chemicals. Physical activity can also help reduce symptoms of anxiety and depression linked to trauma.
• Seek social support: Connecting with supportive friends, family members, or support groups can provide comfort and understanding. Sharing your experiences with people you trust can help you feel less alone and more understood.

How to Find Professional Support

Finding professional support for unresolved trauma can feel overwhelming, but taking that step can make a big difference in your healing journey. Mental health professionals are trained to help you process and work through trauma, offering the support and tools you need to cope and rebuild. Online therapist directories like Grow Therapy let you filter by location, expertise, and specialty, making it easier to find someone experienced in trauma-informed care, especially if you’ve been through abusive relationships. Online therapy platforms like BetterHelp and Talkspace also offer convenient access to experienced therapists, so you can connect from the comfort of your own home.