Big T vs. little t Trauma

Trauma is largely defined as a deeply distressing or disturbing experience. The American Psychological Association (APA) defines trauma as “an emotional response to a terrible event like an accident, rape, or natural disaster.” In general, a traumatic event often leads to a degree of distress that impacts a person’s ability to effectively cope or function. However, what feels traumatic to one person may not feel traumatic to another.

When discussing trauma, some people talk about “big T” vs. “little t” trauma.

Big T traumas refer to infrequent, severe, and life-threatening events that trigger a trauma response in most people. This may include events such as a severe car accident, catastrophic natural disaster, sexual assault, or the sudden and unexpected death of a loved one.

Little t traumas refer to events that may occur more frequently and aren’t necessarily life threatening, yet can create a sense of instability and lack of safety, and may trigger a trauma response. Examples include difficult life transitions, grief and loss, major financial concerns, legal disputes, or major arguments with loved ones.

The Difference Between Big T and Little t Trauma

Both big T and little t traumas can cause trauma responses which is natural following a difficult life event. One way in which little t traumas can differ from big T traumas is that little t traumas may involve chronic exposure to the trigger. For example, someone who is experiencing ongoing emotional abuse or harassment.

Often people feel a sense of shame about little t trauma because they did not experience a big T traumatic event, and in turn, feel a sense of pressure to cope with little t traumas quickly and effectively on their own. It is important to know that therapy can help you process, understand, and manage the impact of trauma after any type of traumatic event, and is not reserved for big T traumas.

This Psychology Today article provides an overview of big T vs. little t trauma.

Common Trauma Responses in Adults

People experience the impact of trauma differently, hence, there is no set way for how someone might respond following a traumatic event. Nonetheless, some common trauma responses include:

• Feeling as though you are in shock, numb, frozen, or disconnected

• Feeling tense, on edge, or hyper-alert

• Feeling angry or more irritable

• Feeling fearful or consistently anxious/worried

• Feeling overwhelmed

• Feeling confused

• Feeling distrustful of others/the world

• Feeling depressed

• Recalling certain memories very clearly or feeling as though your memory is fragmented and unclear

• Experiencing flashbacks of the event

• Difficulty sleeping

• Fatigue

It is common for a traumatic event to impact the way a person thinks about themselves, others, and the world in general. For example, you may think others are untrustworthy and feel more distrustful and it often takes time to rebuild a sense of safety after trauma.

Working Through Your Trauma – Regardless of Whether It is Big or Little

Trauma-focused therapy often includes evidence-based treatments aimed at processing the traumatic event and its impact on one’s life. The aim is to decrease trauma symptoms and distress and regain quality of life. Therapy is also a great tool for effective stress management which can help decrease trauma symptoms.

Whether you’re experiencing Big T or little t trauma – both are valid and both need to be worked through. To learn more about evidence-based ways to cope with trauma, please contact us at CBT Denver.