Big “T” vs. Little “T” Trauma

In the years that I've been working in the human services field, I've noticed a tendency for survivors of trauma to dismiss their experience. Often, this sounds like "but it could have been a lot worse," or "I know it's not as bad compared to what other people have been through."

While this may often be an attempt to gain perspective about what happened, in reality what it actually does is dismiss the person's experience. When we consciously or not invalidate our own experiences, it becomes that much more difficult for true, necessary healing to take place.

The reality is trauma does not come in one shape and size. In fact, trauma is not so much about *what* happened as much as it is about the *response* to what occurred. Some say that trauma is what happens when a situation is "too much, too soon, or too fast" for us to process.`

For many of us, when we hear the word 'trauma,' perhaps one of the first things that come to mind are deeply disturbing events such as war, sexual violence, or abuse and neglect experienced as a child. While these events undoubtedly can be considered traumatic, there's also different events, perhaps seemingly less profound, that can also be considered trauma depending on how we respond to it physically, mentally, and emotionally. These classifications are known as "Big T" and "little t" traumas.

Small "t" traumas

Small "t" traumas are those distressing events that cause disruption in our emotional functioning. These situations are not inherently life-threatening, though nonetheless can leave us feeling fearful, helpless, hopeless, and in distress. It's these small "t" traumas that are often dismissed but the individual who's experienced it, in part because these experiences may be common. This is where we tend to view our responses as being an overreaction or to minimize what has happened. Of course, it could also be the case that the individual genuinely does not recognize how deeply impacted they are by the event or situation. Once again, it's not the situation itself that defines the trauma, but the response to the situation. Since this definition of trauma in itself is not necessarily well-known, it makes sense that these small "t" traumas are more easily written off. However, it is not at all uncommon for even small "t" traumas to profoundly impact an individual's ability to function. Below are several examples of small "t" traumas:

- interpersonal conflict (think: breakups, fights with friends/family)

- divorce

- loss of a job

- infidelity in a relationship

- financial hardships

- sudden or prolonged relocation

- living through a global pandemic (which can also cross over into big T trauma territory)

An important part to keep in mind related to small "t" traumas is their accumulated effect. While one small "t" trauma may be easier to bounce back from, continued, lasting, and prolonged small "t" traumas (especially within a short amount of time) are likely to have their effects be compounded, leading to an increase in distress and difficulty functioning.

Big "T" Trauma

A Big "T" trauma is what most are likely to think of upon hearing the word "trauma." These are responses to events that are deeply disturbing and life-threatening. These significant events leave the individual feeling hopeless and powerless, possessing little control in their environment. Some examples include (but by no means are limited to):

- natural disaster

- terrorist attack

- sexual assault

- combat/war

- motor vehicle accident

- school shooting

Big "T" traumas can include being exposed to death, threatened death, actual or threatened serious injury or sexual violence. This can also be broken down further into Acute and Chronic big T traumas. Acute big T traumas result from a single traumatic incident (ex: a serious car crash), whereas Chronic big T trauma is the result of repeated, ongoing trauma (ex: abuse, domestic violence, bullying/cyberbullying that is ongoing and severe). Big T traumas can have serious mental, physical, and emotional impacts. The effects of trauma can be long lasting, negatively influencing mental health, daily functioning and relationships, and also put the individual at an increased risk of suicide.

I hope this brief explanation gives you a better understanding of how pervasive trauma really is. Trauma is not rare. With this knowledge, my wish is that you might be able to offer yourself and others a deeper sense of compassion for what you might be going through. We’re all fighting our own battle, after all.

Much love.

xO Amy Williams