5 Common Symptoms of Trauma and How to Recognise Them

Have You Been Feeling ‘Off’ Lately?

Have you ever felt stuck in anxiety, overwhelmed by memories, or emotionally disconnected—and couldn’t quite explain why? Trauma may be the root cause.

Trauma affects everyone differently. In my practice in Coffs Harbour, I see a wide variety of symptoms that stem from unresolved trauma. In this blog post, we’ll explore five common trauma symptoms, how they show up in daily life, and what support is available.

1. Intrusive Memories, Flashbacks, and Nightmares

Intrusive thoughts and flashbacks are well-recognised trauma symptoms, often linked with Post-Traumatic Stress Disorder (PTSD). These are vivid, involuntary recollections of the traumatic event that feel overwhelming and very real.

Some people also suffer from nightmares that replay the traumatic event in distressing detail. They may wake up with a racing heart, feeling disoriented or deeply shaken. Over time, this can significantly disrupt sleep and emotional well-being.

How to Recognise It:

• Flashbacks may be triggered by certain sounds, smells, or sights.

• The person may feel detached from the present, experiencing panic, fear, or confusion.

• Recurrent nightmares related to the trauma are another common sign.

What You Can Do:
Grounding techniques like breathing exercises can help bring the nervous system back to the present moment. Trauma-informed therapies—such as IRRT (Imagery Rescripting and Reprocessing Therapy)—can be remarkably effective. Many of my clients experience significant relief from flashbacks and nightmares after just a few sessions. You don’t have to go through this alone.

2. Avoidance Behaviours

After trauma, many people instinctively avoid anything that reminds them of the event. This could include certain places, people, situations—or even thoughts and conversations that feel too painful.

How to Recognise It:

• Avoidance may look like cancelling plans, withdrawing socially, or changing routines to dodge reminders.

• Emotional avoidance, such as changing the subject or suppressing thoughts, is common.

• Over time, this pattern can lead to disconnection and isolation.

What You Can Do:
Gradual exposure therapy—guided by a trauma-informed therapist—helps you safely face triggers and reduce their power. While avoidance can feel protective, it often prolongs the trauma response. Therapy helps you build resilience and confidence so you can live freely again.

3. Hyperarousal: Feeling “On Edge”

Hyperarousal refers to a state of constant alertness—your body remains in ‘fight-or-flight’ mode, even when no danger is present. Clients often describe it as feeling anxious, jumpy, or always ‘on edge’.

How to Recognise It:

• Difficulty sleeping or relaxing

• Trouble concentrating

• Irritability or sudden anger

• Physical symptoms like sweating, nausea, or a racing heart

What You Can Do:
Mindfulness, relaxation techniques, and nervous system regulation tools can help. Trauma therapy can teach your body to feel safe again. Inner child work—gently reconnecting with yourself—can also support emotional regulation and self-compassion.

4. Emotional Numbing or Detachment

Emotional numbing often develops as a way to avoid overwhelming feelings. While it may offer short-term protection, it can make it difficult to feel joy, love, or connection.

How to Recognise It:

• Feeling emotionally “flat” or disconnected

• Going through the motions of life without meaning

• Struggling to form or maintain relationships

What You Can Do:
Trauma-informed therapies, such as CBT or IRRT, can help you reconnect with your emotions in a safe and supported environment. Inner child work can be particularly effective in restoring a sense of aliveness and emotional richness.

5. Negative Thoughts About Oneself or the World

Trauma can deeply affect how you see yourself and the world. You might feel unworthy, broken, or unsafe—even long after the traumatic event is over.

How to Recognise It:

• Believing you're to blame for the trauma

• Feeling hopeless about the future

• Viewing the world as dangerous or people as untrustworthy

What You Can Do:
Cognitive restructuring—a key part of CBT—can help identify and challenge these distorted beliefs. In therapy, we work together to reframe unhelpful thinking and build a more balanced, compassionate perspective.

Final Thoughts: Healing from Trauma Is Possible

Recognising the symptoms of trauma is the first step toward healing. Whether you struggle with intrusive memories, emotional numbness, or negative thoughts, know this: these are normal reactions to abnormal events, not signs of weakness.

With the right support, it is absolutely possible to recover. Trauma-informed therapy can help you process your experiences, reconnect with your inner self, and regain a sense of control and peace.

Ready to Start Feeling Better?

If any of these symptoms resonate with you, I’m here to help.
You’re not alone—and you don’t have to navigate this on your own.

Explore Trauma Therapy in person in Coffs or online telehealth