Exploring definitions, differences, and how therapy can help you heal

Anxiety is the body’s response to a perceived threat and part of the inbuilt and natural fight, flight and freeze response.

Trauma is the result of experiencing or witnessing something which is a threat physically or emotionally. The fight or flight responses persist even when no threat exists.

In this article, I will delve deeper into the differences and the connection between anxiety and trauma, helping you make informed decisions on your path to healing and well-being.

It’s essential to understand that not all anxiety is caused by trauma, and it would be overly simplistic to assume that anxiety is always a direct response to trauma.

We will explore therapeutic approaches for anxiety that can be helpful for trauma sufferers, although these approaches focus on managing symptoms rather than addressing the underlying trauma.

Finally, I will highlight the distinctions between long-term trauma treatment and addressing anxiety that may not be trauma-related, ensuring you have the knowledge to seek the appropriate support.

What is Anxiety?

Anxiety is a natural response to stress, meeting new people, public speaking, sitting exams and major changes in our lives. It is a reminder to us to prepare ourselves in some way. Are you anxious or excited? Is there any difference that you can distinguish?

Anxiety becomes a problem when it induces panic or stops us from doing things we could normally do. If we suffer from panic attacks, phobias or Social anxiety, this can begin to limit our lives in many ways.

OCD is a condition where anxiety results in repetitive, compulsive behaviours.

Understanding Trauma

There are many different definitions of trauma coming from the medical, psychological, philosophical and social sciences perspectives. I’ll leave you to do your own research on them, and here, I will discuss trauma in terms of my own and my client’s experience. My own conception of trauma probably encompasses a wider range of experiences than a single official model.

What I look for in clients is the sense that a fight, flight or freeze mechanism stays in place even when the threat no longer exists. If you were beaten up at a bus stop in town and you now experience anxiety and maybe panic attacks when you are anywhere near that bus stop or even any other bus stop, that is trauma-induced anxiety. The unconscious memories are affecting your normal functioning in your life somehow.

Typical effects of trauma are having nightmares or flashbacks, becoming aggressive, being unable to sleep well, and being avoidant or dissociating. Often, there are triggers to this behaviour. The connection of these triggers to the trauma may not be obvious on a conscious level.

An example of a secondary traumatic experience

Trauma is not necessarily something that happens directly to you. I have had traumatic responses to an incident with family friends when I was 14. I used to babysit for them. One evening, I came home to the news that their 2-year-old had been murdered. The impact of that evening has followed me through life and many therapy rooms.

Often, it is not the event itself which has the long-lasting effect but what happens before and after the event in terms of your relationship with yourself and others. I can remember feeling shame and guilt because I had been in a park fooling around with a girl when I could have been babysitting that night.

I was never able to express my feelings to anyone at the time. The bereft couple spent a couple of nights at our house. I didn’t get to go to the funeral. A silence descended. I packed it all up inside, afraid to speak in case it was all my fault.

Types of Traumatic Experience.

Consider life from birth to death. There are many opportunities for traumatic experiences. Your conception could be under traumatic rather than loving circumstances. Your months in the womb could be traumatic if your mother smokes, drinks, takes drugs or is subject to abuse of some kind. Maybe your pre-verbal years were traumatic and you have no visual memory of them. All of these experiences can be embedded in your subconscious.

As a child, you may suffer prolonged trauma. It is traumatic to a child not to have their basic needs met in terms of physical, emotional, conceptual and spiritual needs. A child normally learns self-control and independence under good enough circumstances. Excessive control by a parent, whether it be through physical, financial, emotional, or psychological abuse, can leave a child without the skills to develop into a self-confident and independent adult.

As an adult, trauma comes in many forms. Military personnel do not need to be in direct armed combat to experience trauma. Witnesses to violent or catastrophic events can suffer long-term trauma. People have experienced trauma through watching news of major disasters. Relatives and friends of those who take their own lives often relate long-term trauma responses. The death of a loved one can be traumatic, which is why it is so important to give people the time and space to grieve.

Key Differences between trauma and anxiety.

Anxiety is the body’s response to a perceived threat and part of the inbuilt and natural fight, flight and freeze response.

Trauma is the result of experiencing or witnessing something which is a threat physically, emotionally or existentially. The fight or flight responses persist even when no threat exists.

Trauma begins in the body and emotions and affects the thoughts — Anxiety exists in the head and affects the body and emotions.

When we talk about anxiety, which is unrelated to past events, we see it as a concern or worry about something in the future. It may be seen as a cognitive response. Your thoughts and concerns about a future event begin to spiral out of control, which can induce emotional and physical responses such as difficulty breathing or panic attacks.

Trauma, on the other hand, begins as feelings in the body or emotions. It may be a feeling of unease which you cannot explain. You might find it difficult to concentrate, or your mind shuts down in certain situations. Anticipation of these feelings may, in turn, cause anxiety.

We will look at the treatment approaches below. I appreciate you may not be able to distinguish whether your anxiety is trauma-related or not. A trauma-informed therapist will be able to help you clarify this for yourself and assist you in creating an approach to healing that suits your specific circumstances.

Treatment Approaches

Therapy Options for Anxiety:

Every qualified counsellor or therapist should be able to work with anxiety, as it is one of the most common mental health issues.

The UK NHS suggests that CBT is particularly effective, but not everyone takes to this directive and prescriptive approach, and some suggest they recommend it for cost reasons because it is often offered in time-limited sessions. Many clients have approached me saying they tried CBT, and it didn’t work.

Therapeutic Approaches for Trauma:

Trauma-Informed Talk Therapy: Many qualified talk therapists have experience and/or training in working with trauma. This is likely to be long-term work, but it is able to plumb the depths of your experiences and create significant change in your life. Humanistic, Integrative, holistic or psychodynamic therapists all take slightly different approaches, which are best discussed with the therapist to see if you connect with them.

Somatic Therapy and Focusing: These approaches focus on exploring the experience of your body and emotions in the here and now. The energies released in trauma can become trapped in the body. You may explore physical exercises to release this energy. This may be a good place to start if you are already familiar with yoga and mindfulness approaches.

EMDR and CBT: are often recommended for PTSD, but I would approach these with care. They are very directive and can require you to relate or re-experience the details of your traumatic experience. This inherently holds the danger of re-traumatisation, and this could have the effect of shutting you down emotionally.

Co-occurrence and Dual Treatment:

Trauma survivors may resort to self-medication with alcohol, drugs, sex or other addictive pursuits. These issues can complicate therapeutic treatment for trauma and anxiety. You could be advised to undertake dual treatment with Rehab approaches and talk therapy alongside each other.

It is also true that anxiety in various forms can be associated with neurodiversity. If you are diagnosed or self-diagnosed as neurodivergent, it might be worth checking out The Association of Neurodivergent Therapists. Many therapists are experienced in working with neurodivergent clients, but some are not experienced in this area, so it is worth checking this out while you select a therapist. 

Seeking Help

Recognizing When to Seek Therapy:

Many people live a perfectly stable and comfortable life with moderate levels of anxiety and or mild effects of trauma. It is time to seek therapy when you feel your normal functioning in life is being compromised.

Maybe your anxiety levels are getting out of control, affecting your sleep or compelling you to avoid events or situations which are stressful. You may be taking time off work, losing any sense of joy or purpose in life.

People often seek therapy when a bereavement or other major life change has triggered depression or the onset of anxiety symptoms. Something may have triggered deeply buried trauma responses and these now need attention.

The Role of a Therapist

A trauma-informed therapist will begin by being a compassionate listener and aim to create a place of safety for you, the client. They are likely to engage in some level of psychoeducation in order to collaborate with you in creating some plan around your healing journey.

The therapist should prioritise safety, empowerment, and holistic well-being. They will allow you to lead the pace of the work while guiding you to explore those hidden areas of your life which may be difficult to access and explore.

Finding the Right Therapist

Qualifications and experience

A trauma-informed therapist can be well-qualified but not very experienced or, alternatively, very experienced with little or no specific training. You might want to explore their experience and training to see if it is very generalised or more specific. Possible specialisms are:

• Physical
• Emotional
• Sexual
• Interpersonal
• Developmental
• Complex

Does their specialism fit in with the issues you are bringing to therapy?

Safety and empowerment

You might want to ask about their approach to safety, boundaries and consent. Empowerment and collaboration are key aspects of successful trauma therapy. When seeking a therapist, pay attention to their communication style. Do you feel validated by their communication, as if they will be open to sharing your journey rather than pressuring you down a pathway you don’t want to go?

Compatibility and connection

A strong therapeutic relationship is essential for effective trauma therapy. Trust your intuition; you need to find a therapist with whom you feel safe, supported and understood. If you feel uncomfortable and challenged in the first session, like you don’t feel you can trust them with your deep secrets, then that is unlikely to develop into a useful relationship for trauma work.

Conclusion

Navigating trauma and anxiety can feel overwhelming, but seeking therapy is a courageous step towards healing and growth. Whether you’re grappling with past traumas or struggling with overwhelming anxiety, finding the right therapist is essential for your journey towards well-being.

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If you’re ready to take the next step in your healing journey and are interested in online therapy or face-to-face sessions in Bude North Cornwall, UK. I invite you to book an initial session with me through my website:

johnwaltercounsellor.com

If you feel some connection with me, we can explore your experiences together, build resilience, and work towards a more fulfilling life. Don’t hesitate to reach out — I’m here to support you every step of the way.