Childhood Trauma in Adults | Understanding and Managing

Parental divorce, lack of attention, or tough time with peers—all of us experienced intense and fearful situations in childhood. However, not all of them left us with an open wound for the rest of our lives. Let’s learn what trauma is and how it can affect people in adulthood if left untreated.

Key takeaways

• Childhood trauma occurs as a result of traumatic events witnessed or experienced from birth to the age of 18.
• Traumatic experiences for one child can be only intense for another, as it depends on the coping mechanisms, support system, and psyche of a specific child.
• Unresolved childhood trauma can grow into mental health disorders in adulthood, e.g., post-traumatic stress disorder (PTSD), depression, anxiety disorders, substance abuse, etc.
• Traumatic experiences can lead to chronic pain, emotional and behavioral problems, self-harm, abusive patterns, compulsive behavior, etc. in adulthood.
• Even though it’s scary and difficult, it’s necessary to start professional therapy to treat trauma in adults.
• Practicing mindfulness, cultivating self-love and self-care, recognizing self-sabotaging patterns, and nurturing your inner caring parent are significant steps on the path to healing and recovery.

What is childhood trauma?

Childhood trauma occurs due to experiencing or witnessing a horrifying or violent event that poses a threat to a child’s well-being or body integrity. It happens from birth to the age of 18 and can be repeated once or multiple times.

The list of traumatic events goes as follows:

• Physical abuse: Causing harm to a child with physical force.
• Sexual abuse: Any form of sexual activity forced upon a child by an adult.
• Emotional abuse: Humiliation, criticism, or verbal aggression that inflicts emotional distress on a child.
• Witnessing domestic violence: Observing or experiencing violence among family members that causes fear and helplessness due to a lack of control over the situation.
• Parental neglect: Failure to meet a child’s emotional needs (e.g., attention, love, and support) or physical needs (e.g., food, safety, clothing, medical care, etc.).
• Loss of a significant person: Death of a family member or other important individuals, being separated from them, or being abandoned by them.
• Community violence: Being a victim of bullying or assault by peers, or witnessing or experiencing life-threatening events such as natural disasters, shootings, bombings, or other traumatic incidents.

Not all adverse childhood experiences grow into clinical trauma or other mental health conditions if addressed timely.

Also, every child perceives situations differently, so a traumatic experience for one will be only very intense for another. The relationships with family members, learned coping strategies, life quality, and individual characteristics of a child’s psyche play a big role in their attitude and interpretation of adverse childhood experiences.

Signs of childhood trauma in adults

A traumatic event, if it goes unnoticed or neglected by a child’s primary caregivers, can shape their emotional, psychological, and even physical well-being in adulthood. As the negative emotions and thoughts stay unresolved, adults who have experienced trauma in childhood may exhibit the following signs:

• Form unhealthy and abusive interpersonal relationships as they repeat learned patterns from their past.
• Struggle with low self-esteem, often feeling unworthy of success and recognition.
• Have difficulty setting boundaries, making them more prone to exploitation, maltreatment, or burnout in both personal and professional settings.
• Develop fear of abandonment, leading to clingy or overly dependent behaviors in relationships.
• Be hypervigilant, as they’re trying to protect themselves and constantly feel danger even in safe environments.
• Engage in self-sabotaging behaviors, such as procrastination, perfectionism, or quitting opportunities due to fear of failure.
• Struggle with emotional regulation, often reacting disproportionately to situations or shutting down entirely.
• Have difficulty trusting others, which can isolate them and prevent meaningful connections.
• Revisit their trauma through flashbacks, or intrusive memories and thoughts.
• Experience chronic fatigue, guilt, or shame without any objective reasons.
• Have poorer physical health and have higher risks of cancer, myocardial infarction, stroke, diabetes, and chronic obstructive pulmonary disease, as shown by the study.

It’s not an exhaustive list of how trauma can manifest in adulthood, and there are also other physical and emotional responses that can be developed due to exposure to traumatic events. Keep in mind that not all of them are negative, and some could help you build resilience, strength, or determination in life.

Mental health conditions triggered by childhood trauma

Repressed childhood trauma is difficult to manage in adulthood but not impossible. It’s often scary for adult survivors to accept it, touch upon the painful memories, and recall the past. However, it’s necessary to resolve it for the sake of your happiness to not let it affect your present and determine the future.

Post-traumatic stress disorder (PTSD)

PTSD develops when a person struggles to recover from the impact of a traumatic experience and so experiences recurring and intrusive memories of distressing events, nightmares, or flashbacks. Individuals with PTSD often avoid situations that remind them of the trauma, experience heightened alertness (hypervigilance), and struggle with emotional regulation that eventually leads to isolation, guilt, or detachment from others.

It was found that trauma experienced in childhood was significantly associated with lifetime panic disorder, agoraphobia, and posttraumatic stress disorder (PTSD) compared to trauma experienced in adulthood.

Depression

Generally, depression is described as a state of emotional numbness and a lack of interest in previously enjoyed activities, but there are other subtitles depending on its type. The study shows that any type of childhood trauma doubles the chances of developing major depression and intensifies its severity.

75.6% of patients with chronic depression experienced childhood trauma, while 37% of patients with more severe depressive symptoms had multiple exposures to trauma in their childhood, according to the study.

Anxiety disorders

Anxiety disorder can be revealed in different forms and can include generalized anxiety disorder (persistent worry about various aspects of life), panic disorder (sudden and intense panic attacks), social anxiety (fear of judgment or rejection in social settings), and specific phobias (irrational fear of a specific situation, animal, or environmental objects, e.g., planes, heights, trees, etc.).

The study showed that childhood trauma (emotional abuse, emotional neglect, or physical neglect) was connected to a higher risk of developing anxiety or adjustment disorders together with long-term pain conditions in adulthood.

Substance abuse

It’s a mental health condition characterized by the inability to control one’s desire to abuse alcohol, medications, drugs, and other legal or illegal substances. The study found that childhood physical, sexual, and emotional abuse was connected to substance abuse and PTSD symptoms in adulthood. Particularly, physical abuse was associated with the use of all substances (alcohol, cocaine, opiates, and marijuana), while sexual abuse was associated with cocaine and marijuana only.

Solutions for dealing with trauma

While only qualified therapy can help you to work through traumatic events of the past, there are solutions that can help you either start your healing journey or practice them alongside therapy.

Living mindfully

Mindfulness is about concentrating on the present moment, current feelings, emotions, and sensations, to not get carried away by the memories of the past or worries about the future.

Some prefer practicing mindfulness meditations where they dedicate a few minutes per day to sitting in total isolation, listening to their body and mind, or getting guided by a narrator to a tranquil place.

Mindfulness can be applied to any daily activity as well, such as walking, working out, writing, etc. For example, if you want to practice mindful eating, you can concentrate on:

• your feelings before and after the meal
• the taste of every bite as you eat slowly without any distractions
• bodily sensations to understand when it’s time to finish your meal, not to overeat

As you pay close attention to how a certain action makes you feel at the moment, you’ll be able to live a more fulfilling life by staying in touch with your present self. It’s a great practice to curb your destructive impulses as you learn how to not act on the spur of the moment but by making conscious, intentional choices aligned with your health and values.

Every time you feel…

the impulse to do something unhealthy, pause and ask yourself, “Does my healthy, present self truly need this, or is this desire rooted in past patterns?”

Love, value, and care for yourself

Learning to love and value yourself is a big milestone for trauma survivors, who often struggle with unhealthy relationships and self-destructive behaviors. This can stem from a deep-seated belief that they are unworthy and failing to recognize that every person has inherent value from birth.

One of the ways to break these patterns is by imagining a gentle, caring parent and a wounded child inside yourself. A parent should guide the child to practice self-care, exercise, and make healthy life choices.

Often, children don’t…

want to go to school or bathe, and parents are those who make them do so. Now, you need to nurture such a parent inside and gently guide your inner child to a better life.

The lack of developed self-discipline and the desire to quiet the past pain often become the reasons why adults fall into childish behavior and refuse to engage in activities needed for their successful lives. This is when a parent should come into play and gently nudge the child toward the action objectively needed.

Building supportive relationships

Mindful Practices for Trauma Relief

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Building supportive relationships is an important part of the healing journey from childhood trauma into adulthood. These connections can help create a sense of safety and belonging that’s often shaken during tough times. 

Supportive relationships can come from various places—friends, family members, therapists, and support groups—and each brings its own unique benefits that can really help with emotional recovery. When adults who have experienced childhood trauma connect with empathetic and caring people, they’re much more likely to feel validated in their experiences, which can ease the feelings of isolation that often go hand in hand with trauma.

This dynamic can gradually help trauma survivors challenge negative beliefs about themselves that may have developed during their traumatic experiences. Building such connections requires effort; it may necessitate opening up about feelings and experiences that are painful or distressing. However, doing so can pave the way for stronger emotional ties that help dispel feelings of abandonment and betrayal linked to past trauma.

Also, reliable relationships can also facilitate personal growth by encouraging individuals to confront their trauma rather than avoid it. Friends can reinforce healing messages and act as accountability partners, motivating trauma survivors to seek therapy and embrace self-care practices.

The role of therapy in the healing process

There are many types of therapy, and the right mental health professional can advise you on what you need at the moment. It’s very likely that you start with one and then proceed on your healing path with another therapy type. So, don’t be afraid to choose and practice, as therapists are there to guide you and adjust the approach as your needs evolve.

Remember that a professional therapist understands that you’re taking a brave step by visiting them and so will work with you to ensure that the methods used are helping you move forward.

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR is a specific therapy to process traumatic memories in a safe and controlled way. During EMDR sessions, the therapist will guide you to bring up distressing memories while doing bilateral stimulation, such as following the therapist’s finger with your eyes or tapping in rhythm. This allows a therapist to access both parts of your brain where the traumatic emotions and thoughts are “stuck.” Then, EMDR helps to desensitize the emotional charge of the trauma so the brain can reprocess the memory and integrate it in a healthier way so that it doesn’t buzz on the subconscious level.

Cognitive-behavioral therapy (CBT)

CBT is a talk therapy that is widely used to identify and change negative thought patterns and behaviors. For trauma survivors, CBT helps to understand how past experiences are influencing their current beliefs and reactions. The therapy teaches practical coping strategies to manage triggers, reduce distress, and reframe unhelpful thinking.

Often, traumatized people perceive the world in a distorted way, seeing it as too dangerous and people as too hostile. With CBT, it’s possible to learn how to spot trauma-induced thoughts and counterbalance them with healthy and adequate behavior.

Somatic Experiencing (SE) 

SE is a therapeutic approach developed by Dr. Peter A. Levine, aimed specifically at helping individuals address and heal from trauma, including the lingering effects of childhood trauma in adults. This body-centered therapy recognizes that trauma can have profound physical, emotional, and psychological impacts, often stored in the body itself. During childhood, when traumatic experiences occur, the nervous system can become dysregulated, and the sensations and emotions associated with those experiences can remain trapped. SE focuses on helping individuals reconnect with their bodies, allowing for the processing and release of these stored traumas.

A key component of somatic experiencing is the understanding that traumatic memories are often fragmented. Unlike regular memories, which are processed in a linear fashion, traumatic memories can manifest as overwhelming sensations, emotions, or even physical pain without a clear cause. SE encourages clients to develop awareness of their bodily sensations and emotional responses, empowering them to recognize how past traumas manifest in their current lives. By tuning into these bodily signals, clients can gradually unearth and process the emotions related to their experiences, paving the way for healing.

During SE therapy sessions, practitioners often guide clients through exercises that help them focus on their physical sensations without becoming overwhelmed by their emotions. Techniques may include grounding exercises, breathwork, and gentle movements that promote a sense of safety and self-regulation. 

Clients are taught to listen to their bodies, learn to articulate their experiences, and build resilience in the face of discomfort. This mindful engagement with bodily sensations allows clients to discharge pent-up energy associated with trauma, leading to a greater sense of empowerment and agency in their lives.

Internal Family Systems (IFS) 

It’s a therapeutic model developed by Dr. Richard Schwartz in the 1980s, designed to explore and understand the complex interplay of different “parts” within individuals. Each part represents various feelings, thoughts, and behaviors that we have accumulated over the course of our lives, often shaped significantly by early experiences, including childhood trauma. In the context of adults who have experienced such trauma, IFS offers a framework for recognizing these internal divisions and working towards self-healing and integration. 

According to IFS, individuals consist of three primary components: the Self, the Exiles, and the Protectors. The Self is viewed as a core essence that embodies calmness, curiosity, compassion, and confidence. Exiles are parts that hold the painful emotions and memories linked to trauma, often buried deep within one’s psyche to protect the individual from experiencing overwhelming distress. Protectors, on the other hand, are parts that develop as defense mechanisms. They can take on various forms, such as critics or caretakers, to shield the person from the pain of the Exiles. For adults grappling with the effects of childhood trauma, IFS provides a structured way to engage these parts, facilitate dialogues among them, and work toward healing.

For instance, a person might notice that certain triggers—such as abandonment or rejection—provoke strong emotional reactions, often a reflection of their Exiles that hold the unresolved trauma from their childhood. By engaging in IFS therapy, individuals learn to listen to and validate these parts, which can lead to profound transformations. This process can provide a more nuanced understanding of one’s actions and emotions, helping to change patterns that are no longer useful.

Is it possible to overcome child trauma?

You can restructure unhealthy behavioral patterns, soften the intensity of traumatic memories, and reduce their hold on your mental and physical well-being. While starting the healing journey can be scary—facing repressed memories and past pain—it’s important to remember that every small step you take weakens the grip of the past on your present and future.

It’s not fair to let unjust and painful events dictate your happiness or success. Begin by noticing your unhelpful patterns, and, when you feel ready, reach out to mental health professionals for guidance. 

Healing is gradual, but every effort you make is a step toward reclaiming your life!

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