Caring for Yourself Through Big and Little “T” Traumas

April 2, 2025

Caring for Yourself Through Big and Little "T" Traumas

Author: Brianna Jovahn

Life has a way of leaving its mark. Whether it's a major life-altering event or a series of smaller, more subtle experiences, trauma can impact how we think, feel, and navigate the world. Understanding how to care for yourself through both big "T" trauma and little "t" trauma is essential for healing and reclaiming your sense of well-being.

What’s the Difference Between Big "T" and Little "t" Trauma?

  • Big "T" Trauma refers to significant, often life-threatening events that overwhelm your ability to cope. This may include physical or emotional abuse, car accidents, natural disasters, or the loss of a loved one. These experiences can lead to conditions like Post-Traumatic Stress Disorder (PTSD).
  • Little "t" Trauma includes smaller, yet deeply impactful experiences. It may be ongoing criticism, workplace stress, rejection, or the loss of a friendship. While these moments may not seem catastrophic, they can accumulate and negatively affect your mental and emotional health.

Both types of trauma deserve acknowledgment and care. Healing is not about comparing experiences, but rather understanding how they’ve shaped your emotional landscape.

Ways to Care for Yourself Through Trauma

Healing is a gradual process, and taking intentional steps can create a foundation for resilience and growth. Here are some practical ways to care for yourself:

  1. Acknowledge Your Experience

Ignoring or minimizing your pain can prolong the healing process. Recognize your feelings without judgment. It’s okay to feel anger, sadness, fear, or confusion.

Try This:

  • Journal your thoughts and feelings.
  • Say affirmations like, “My experiences are valid, and I deserve healing.”
  1. Build a Support Network

Healing doesn’t have to happen alone. Surround yourself with people who listen, validate, and offer encouragement. Support can come from friends, family, therapists, or support groups.

Try This:

  • Schedule regular check-ins with someone you trust.
  • Consider seeking professional therapy, especially if trauma is impacting your daily life.
  1. Practice Grounding Techniques

When trauma triggers overwhelming emotions, grounding techniques can help bring you back to the present moment.

Try This:

  • 5-4-3-2-1 Method: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
  • Practice deep breathing exercises, focusing on slow inhales and exhales.
  1. Nurture Your Body

Trauma is often stored in the body, leading to tension, fatigue, or discomfort. Gentle movement and self-care can release stored emotions and promote physical healing.

Try This:

  • Take a short walk in nature.
  • Practice yoga, stretching, or mindful breathing.
  • Ensure you’re getting enough rest and nourishment.
  1. Establish Boundaries

Protecting your peace is a vital part of healing. Set clear boundaries around people, conversations, or environments that feel triggering.

Try This:

  • Practice saying “no” without guilt.
  • Limit exposure to distressing media or situations.
  1. Engage in Joy and Creativity

Healing isn’t just about processing pain — it’s also about rediscovering joy. Engaging in creative activities or hobbies can bring comfort and emotional release.

Try This:

  • Paint, write, dance, or play music.
  • Spend time doing activities that bring you joy or laughter.

Final Thoughts: Your Healing Journey is Yours to Own

No matter the size or scope of your trauma, your experience is valid, and so is your healing. It’s okay to move at your own pace. Healing isn’t linear — there will be moments of progress and moments of pause. But with every step, you are reclaiming your sense of self.

Remember: Taking care of yourself is not a sign of weakness; it’s an act of courage. By offering yourself grace and support, you create space for growth, resilience, and renewed strength.

You are worthy of healing. You are worthy of peace. 💛