"Small t" Trauma and the Cumulative Impact on our Nervous System

When we hear the word trauma, we usually think of huge, life-changing events. As suggested by Dr. Francine Shapiro, the pioneer of EMDR therapy, "Big T" trauma includes being in a serious car accident, a house fire, or experiencing a violent assault or natural disaster in which safety is in question.

But trauma can also include a range of emotionally tough experiences that might not seem like a big deal at first. These experiences, often called “little t" trauma, can seriously affect someone’s mental and emotional health too. In fact, research shows that going through lots of "little t" traumas can actually be more damaging emotionally and psychologically than one major traumatic event.

Understanding "Small t" Trauma

While "Big T traumas" typically involve single, life-altering events, "little t" traumas stem from ongoing or recurring experiences that slowly wear away an individual's sense of safety, identity, or self-worth. Such experiences may include: being bullied at school; being made to feel unloved or unworthy by family; experiencing shame or emotional neglect; growing up in poverty or experiencing poverty into adulthood; growing up in a high conflict home; having parents with addiction issues or being involved in the legal system; experiencing infidility or divorce; sudden or unexpected loss; or experiencing chronic illness. These situations are particularly wounding to a child or adolescent, especially when ongoing, and can change the functioning of our nervous system, brain development, and more. Overall, we can think of "small t" trauma as cumulative stressors that build up over time, and can lead to long standing impacts that play a role in your mental and physical health today.

Research has shown repeatedly just how impactful "Big T" trauma is on our nervous system (think foundational PTSD research). Thankfully, we have more of an understanding than ever before about how "small t" trauma has just as strong of a response in our bodies, allowing us to cope and facilitate healing.

The Nervous System and Trauma Response

Our nervous system responds sharply to stress and trauma. When we face distress from either type of trauma, our sympathetic nervous system activates, releasing adrenaline and cortisol. These hormones prepare us for immediate action in dangerous situations.

However, "small t" trauma often leads to a more gradual, chronic response. Unlike acute trauma, which may be finite, minor traumas keep the nervous system in a state of heightened alertness. This constant readiness can disrupt various bodily systems, affecting everything from digestion to emotional stability. As a result, individuals may develop long-term issues such as anxiety disorders, depression, IBS, or chronic pain conditions. In fact, research shows that individuals exposed to repeated stressors are 2.5 times more likely to develop anxiety disorders compared to those with fewer stressors.

The Accumulative Effect of "Small t" Trauma

One key aspect of "small t" trauma is its accumulative nature. Individual instances may seem negligible, leading many to overlook their impact. Over time, these small traumas layer upon each other, amplifying both emotional and physical distress.

Imagine someone who experiences ongoing criticism and shame within their family as a child. Each critique may seem insignificant, but over months or years, this can lead to negative self-talk, decreased self-worth, a breech in attachment, feelings of being unsafe in the family and unloved. To a child who's brain is still in critical development, this can impact regulation, stress response, and cognitive function. Nervous system dysregulation can then look like:

• Hyperarousal where the nervous system remains "high" or persistently active, causing anxiety, restlessness, irritability, and sleep disturbances. 

• Hypoarousal where the nervous system remains "low" or in a subdued state, leading to depression, fatigue, and dissociation. 

• Dissociation where there is detachment from one's body or emotions, often as a response to stress or trauma.

How Therapy Can Help

"Small t" trauma can become entrenched in your mind-body system, and some people can feel stuck in knowing what to do or where to turn. Luckily, it is possible to overcome it. Often, this requires the expertise of a skilled, trauma-informed therapist. In therapy, different modalities can be utilized such as EMDR, IFS, Somatic therapy, and Trauma-Informed CBT, all of which help to target different aspects of symptoms and nervous system dysregulation.

It's never too late or too much to start healing. By finding ways to work through trauma, we can build resilience, heal our wounds, and work towards better health overall. If you are interested in learning more about how therapy may be able to help you, please reach out. We will be happy to chat with you.