How do I know if I have trauma that needs professional help?

## When Trauma Needs Professional Support Trauma is like a bone that healed wrong - sometimes it needs professional help to reset properly. ### The 3-Month Rule If symptoms persist beyond 3 months, your brain needs help processing. Natural recovery typically happens within this window if it's going to happen on its own. ### Clear Signs It's Time for Help **Daily Life Disruption:** - Missing work/school regularly - Avoiding normal activities - Relationships deteriorating - Self-medicating with substances - Unable to complete basic tasks - Isolation from others **Intrusion Symptoms:** - Flashbacks that feel real - Nightmares more than 2x/week - Intrusive thoughts you can't control - Body memories (feeling trauma physically) - Emotional flooding without warning - Panic when reminded of trauma **Avoidance Patterns:** - Avoiding places, people, activities - Can't talk about what happened - Emotional numbing - Memory gaps about the trauma - Avoiding thoughts/feelings about it **Negative Changes:** - Persistent negative beliefs about self/world - Distorted blame (self or others) - Persistent negative emotions - Inability to feel positive emotions - Feeling detached from others - Loss of interest in activities **Hyperarousal Symptoms:** - Hypervigilance (always on guard) - Exaggerated startle response - Aggression or irritability - Reckless/self-destructive behavior - Sleep disturbance - Concentration problems ### PTSD vs. Normal Trauma Response **Normal Response:** - Improves gradually over weeks - Maintains some functioning - Can self-soothe - Seeks and accepts support - Some good days mixed in **PTSD/Complex Trauma:** - Symptoms worsen or don't improve - Significant functional impairment - Can't self-regulate - Isolates from support - Consistently struggling ### Subtle Signs Often Missed **"High-Functioning" Trauma:** - Performing at work but dead inside - Maintaining appearances but suffering - Using busyness to avoid feelings - Perfectionism as control - Helping others while neglecting self **Body Keeping Score:** - Unexplained chronic pain - Digestive issues - Autoimmune flare-ups - Frequent illness - Chronic fatigue - Skin conditions ### Types of Trauma That Often Need Help **Single Incident:** - Accidents - Assault - Natural disasters - Medical trauma - Witnessing violence **Complex/Developmental:** - Childhood abuse/neglect - Domestic violence - Repeated trauma - Attachment trauma - Systemic oppression ### When It's Urgent **Seek Immediate Help If:** - Suicidal thoughts or plans - Self-harm behaviors - Substance abuse escalating - Dissociation increasing - Unable to care for dependents - Experiencing psychosis ### Evidence-Based Trauma Therapies **EMDR** (Eye Movement Desensitization and Reprocessing) - Reprocesses traumatic memories - 8-12 sessions typical - Doesn't require detailed talking **CPT** (Cognitive Processing Therapy) - Challenges stuck points - 12 sessions typical - Written exercises **PE** (Prolonged Exposure) - Gradual exposure to memories - 8-15 sessions typical - Reduces avoidance **Somatic Approaches** - Body-based healing - Releases trapped trauma - Good for pre-verbal trauma ### Common Hesitations Addressed **"It wasn't that bad"** - Trauma isn't a competition - Your suffering is valid - "Others had it worse" doesn't heal you **"I should be over it"** - Trauma has no expiration date - Some need help with decades-old trauma - Healing isn't linear **"I can't afford it"** - Many therapists offer sliding scales - Community mental health centers - Trauma-focused nonprofits - Online therapy options - Groups can be affordable **"Therapy will make it worse"** - Good trauma therapy is paced - You control the speed - Stabilization comes first - You can pause anytime *Your brain is trying to protect you with these symptoms. Professional help teaches it the danger has passed and it's safe to heal.*