Is This Anxiety or Trauma? Anxious Behaviors vs. Trauma Responses

By Melody Wright, LMFT

When talking about mental health with others, you might notice that some of the signs and symptoms of Anxiety and Trauma may sound very familiar despite stemming from different events or diagnoses. For individuals wanting to learn more about their own mental health, or experiencing symptoms that may be related to anxiety or trauma, it can be very helpful to understand where their current symptoms stem from. This can help us seek and identify resources that will help us address our symptoms, as well as learn new ways to regulate ourselves when we feel overwhelmed or on edge. 

What is Trauma?

The American Psychological Association defines trauma as an “emotional response to a terrible event” such as abuse, community violence, or experiencing significant injury or loss. The symptoms we exhibit after experiencing trauma are directly related to events that happened in our past that did not make us feel safe or put us directly in the middle of unsafe situations. Some of the symptoms that people exhibit after experiencing trauma can include fatigue, feeling sad, and hopeless, experiencing mood swings, and withdrawing from others. Some symptoms can be more severe and can have long-term impacts on an individual, including experiencing consistent flashbacks to a traumatic event, developing panic attacks, sleep problems, or anxiety (also known as Generalized Anxiety Disorder). 

What is Anxiety?

Anxiety can be described as consistent and intense worrying over everyday situations, usually situations that have not yet happened yet. Anxiety sends a message to our brain that we need to do more to prepare for a possible, or upcoming, future event. Some of the physical symptoms that someone can experience when feeling anxious include a fast heart rate, sweating, and rapid breathing. While the causes of anxiety can vary, many people experience anxiety as a result of going through traumatic childhoods or events. 

What Do Anxious Behaviors Look Like?

While anxious behaviors can serve a purpose when they function as part of our body’s defense mechanisms (fight, flight, freeze, etc.), they can create an issue when they occur consistently and at the wrong times. Anxious behaviors can include the following:

• Ongoing feelings of nervousness, restlessness, or feeling “on-edge”

• Feeling irritable

• Experiencing headaches, stomach pains, or other unexplained pains

• Difficulty concentrating or falling/staying asleep

What Do Trauma Responses Look Like?

Traumatic responses are your body’s reaction to trauma. They can include the following:

• Inability to focus or make decisions

• The need to feel guarded or alert at all times

• Flashbacks or constant thoughts of a previous traumatic event

• Being easily startled in settings or situations that do not require you to be on high alert

As you can see from the descriptions and symptoms above, traumatic responses and anxious behaviors can feel similar in the body. The difference between a trauma response and an anxious behavior is where the symptoms are stemming from. Are the symptoms stemming from past events that your body identified as traumatic? Or are they stemming from concerns about future events or events that have not yet taken place (anxiety)? It is also important to know that trauma and anxiety may be connected for some individuals; One can develop anxious behaviors after experiencing traumatic events. 

What Can I Do?

Whether you experience anxious behaviors or trauma responses, it can feel overwhelming to see the impact they can create in our bodies. Know that you are not alone in feeling this way; 1 in 5 people experience anxiety in their lifetime, and 50-60% of people experience at least 1 traumatic event in their lives. Steps toward healing the body can be taken by learning how to regulate ourselves when we start to feel nervous, anxious, fearful, or on edge.

If you find yourself needing support to learn new skills to help you regulate, help address past trauma, or you’re interested in learning more strategies to combat your anxious thoughts, we encourage you to book a phone consultation today at Life by Design. Life by Design offers therapeutic services with qualified professionals that can give you the tools you need to help address your traumatic responses and anxious behaviors. Book a phone consultation here today for more information and to get you connected to additional support. 

How to Get the Most Out of Therapy

by Melody Wright, LMFT

So you’ve made your first therapy appointment with one of our holistic therapists at Life by Design Therapy, and it’s coming up fast. Or perhaps you’re trying to decide about making this first step. You’re ready to improve your life, divulge your hidden thoughts, do all the inner work, and come out the other side making positive steps toward the life of your dreams.

To get the most out of your therapy sessions, there are a few key session habits that can make all the difference. Following these will keep you out of the common pitfalls that are typically experienced along the way.

Have Goals in Mind

To know you are healed, you have to know your definition of healed. This answer can be different for every person. To some people, this may be no longer being affected by relationship trauma. To other people, this may be finally getting your dream job or at least pinpointing what it is. While it’s okay to start without knowing these goals, you (perhaps with the help of your therapist) will want to know your ultimate goal, so you have a gauge of when you no longer need therapy.

Being Open to the Process

Healing and personal growth are rarely straight roads. Your therapist may help you realize strengths in yourself which help you deal with triggers, overwhelming anxiety or depression, relationship wounds, or negative thought patterns that you didn’t know would help. These initial actions may help tremendously for a few weeks, but may then need to be changed as more of your past surfaces. For others, you may read assigned books and do the exercises that help you find your passion, then somewhere along the way recognize something about that career that causes you to go in another direction.

The journey is rarely straightforward. None of the effort goes wasted, either. The arising circumstances show you many facets of your inner growth.

Showing Up Consistently

There may be days along the way when you believe it’s not worth driving to your appointment. Although skipping may sound like a great solution in the moment, it almost never is. People usually skip their appointment when they don’t think they need any more help, when they think they’re just going to talk about the same things as the previous week or when they feel so bad they don’t think anyone can help.

Continuing to come no matter what is extremely important. You may think your life is figured out when it isn’t. Then, soon after, life throws a curveball. You might not be able to fit back into your therapist’s schedule if you passed on your usual spot.

It’s important to know that you are never wasting your therapist’s time. If you think you no longer need help, show up anyway and discuss it together. Also, know it’s perfectly fine to discuss last week’s problems again. Your therapist can help you by helping you work through things in a different way than last time. Letting your therapist know what’s not working can better your results. This way, your therapist can tailor your sessions to your changing needs or struggles.

And your situation is never without hope. When you’ve reached a rock bottom is the time to rely on the professional help you’re avoiding.

While it may be hard, it’s vital to come in no matter what.  

Speak Up Before Ending Therapy

One step further than missing an appointment is deciding you’re through altogether. If you decide you’re done without the agreement of your therapist, there’s a big chance you are missing an important piece of healing. Your therapist wants you to reach your session goals just as much as you do.

If you are tempted to end therapy, bring it up to your therapist. They can enlighten you as to why it’s important for you to continue.

Thankfully nowadays, the need for help is becoming more and more accepted. Now is one of the best times in history to receive help. To get the most out of this opportunity, these four basic steps help tremendously. Showing up is often half the battle and continuing on the therapy path even when it doesn’t feel right is crucial as well. Our therapists at Life by Design Therapy are ready to support your therapy process!