Trauma Foundations Overview Handout

What Is Trauma?

Trauma is an emotional or physical response to an event or series of events that overwhelms an individual’s ability to cope. It can arise from a single, distressing incident or from repeated experiences over time.

Types of Trauma

• Acute Trauma: Results from a single, unexpected event (e.g., car accident, natural disaster).

• Chronic Trauma: Stems from repeated and prolonged incidents (e.g., ongoing abuse, bullying).

• Complex Trauma: Involves multiple, varied, and prolonged traumatic stressors (e.g., childhood neglect, long-term domestic violence).

Effects of Trauma on the Mind

• Emotional: Anxiety, depression, mood swings, emotional numbness

• Cognitive: Memory problems, difficulty concentrating, intrusive thoughts, flashbacks

Effects of Trauma on the Body

• Physical: Headaches, muscle tension, fatigue, digestive issues, rapid heartbeat

• Behavioral: Sleep disturbances, changes in appetite, avoidance behaviors, substance use

Use this overview to understand core concepts and common reactions associated with trauma. Share any questions or observations with your facilitator during the session.

Self-Reflection Worksheet

Use these prompts to explore a past experience and how it affected you. Take your time to write openly and honestly. There are no right or wrong answers.

1. Recall a specific event or moment that felt overwhelming or distressing. Describe what happened and any details you remember.

1. What emotions did you experience at that time? List and describe how strong each emotion felt.

1. What thoughts or images came to mind during or after this event? How did these thoughts influence your feelings?

1. Notice any physical sensations you felt in your body (e.g., tension, racing heart, shallow breathing). Where did you feel them and how intense were they?

1. How did you cope or respond in the moment? What did you do to try to manage your feelings and sensations?

1. Looking back, what is one coping strategy you could try in the future when you feel similarly overwhelmed? How might you put it into practice?

Coping Strategies Quick Guide

Use these simple, evidence-based techniques when you feel overwhelmed. Practice each regularly to discover which works best for you.

1. Grounding Exercises (5-4-3-2-1 Method)

• Name 5 things you can see
• Name 4 things you can touch
• Name 3 things you can hear
• Name 2 things you can smell
• Name 1 thing you can taste

Practice this now and note how you feel:

2. Box Breathing (4-4-4-4)

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds

Try one cycle and record your response:

3. Progressive Muscle Relaxation

• Tense a muscle group for 5 seconds
• Release and notice the relaxation
• Move systematically through your body (feet → head)

Practice and note any changes:

4. Mindful Observation

• Choose an object in the room
• Observe its color, shape, texture, and details for 1–2 minutes
• Keep attention on the object whenever your mind wanders

Try this now and jot down observations:

5. Self-Soothing Activities

• Listen to calming music
• Use a scented lotion or essential oil
• Wrap yourself in a soft blanket or hold a comforting object

Select one activity to try and describe how it affected you:

6. Seeking Support

• Call or text a trusted friend or family member
• Share your feelings with a support group or counselor
• Schedule regular check-ins with someone you trust

Plan your next support check-in and note the date/time:

Choose one technique from above to practice daily. Notice what feels most helpful and build on it over time.