Does talking about trauma help or make it worse?

Trauma is a deeply distressing or disturbing experience that overwhelms an individual’s ability to cope and causes feelings of helplessness. Trauma can be caused by a single event, such as a violent attack or accident, or from ongoing abuse or violence over a prolonged period of time. The effects of trauma can be devastating and long lasting. Trauma survivors often experience intense emotional and physical reactions such as anxiety, anger, depression, flashbacks, nightmares and sleep disturbances. Trauma can also have significant impacts on cognitive functioning, behavior and relationships.

Table of Contents

Does talking about trauma help?

For many trauma survivors, talking about their traumatic experiences can be an important part of healing and recovery. There is substantial research evidence showing that expressing feelings and thoughts related to trauma can help reduce distress and improve functioning when done in a safe, supportive environment. Some of the ways that talking about trauma can help include:

Processing the trauma – Talking about trauma with a therapist or support person can help survivors make sense of their experiences, process difficult emotions, and integrate the trauma into their life narrative.
Regaining control – Trauma often makes people feel powerless. Talking about what happened helps restore a sense of power and control.
Validating experiences – Having someone bear witness to painful trauma memories helps survivors feel believed and validated.

Gaining perspective – Talking it through allows survivors to get perspective on the event and see it more objectively.
Promoting new insights – Verbalizing trauma memories can help people gain new insights about their experience.
Reducing avoidance – Avoiding trauma reminders maintains distress. Talking about the trauma helps minimize avoidance.

Boosting self-esteem – The support and encouragement received through talking can help build survivors’ confidence and self-worth.
Enhancing relationships – Sharing trauma experiences with trusted others can bring people closer together.

However, for talking about trauma to be beneficial, certain conditions need to be in place:

The person needs to feel completely safe before sharing vulnerable emotions and experiences.
The listener needs to be fully present, open and non-judgemental.
The survivor must be ready and willing to talk about their trauma and not feel pressured.

The conversation needs to be paced according to the survivor’s comfort and needs.
The person needs encouragement to discuss both thoughts and feelings related to the trauma.
The survivor requires support and validation after disclosing distressing memories.

When these conditions are met, talking about trauma has been shown to reduce PTSD and depression symptoms, lower physical health problems, and improve coping, self-esteem and relationship satisfaction.

Does talking about trauma make it worse?

While talking about trauma can help many survivors, revisiting painful memories does carry risks. Some potential ways that talking about trauma could make things worse include:

Re-traumatization – Reliving vivid trauma memories can be re-traumatizing, especially if someone is not ready.

Flooding – Being overwhelmed by emotions and unable to manage distress.
Dissociation – Feeling detached from emotions, body or environment.
Self-harm urges – Talking about trauma can trigger urges to self-harm.

Retaliation fears – Fears abuser will retaliate if sexual abuse or DV is disclosed.
Relationship damage – Telling family or friends could damage relationships if reactions are poor.
Revictimization – Being blamed, doubted or stigmatized after disclosure.

Legal concerns – Worries disclosures could lead to legal or employment problems.

Things that can make talking about trauma problematic include:

Being pushed to talk before ready.

Not having adequate support systems.
Discussing too much too fast.
An unempathetic or judgmental listener.

Real dangers if abuser would retaliate.
Being in an unprocessed state of intense emotion.

Without the proper precautions, talking about trauma can overwhelm coping capacities, heighten distress and trigger severe emotional, psychological and behavioral reactions. For people with PTSD, substance abuse issues or complex trauma, highly focused trauma-processing therapies are usually needed for talking about trauma to be helpful.

What are the risks and benefits of writing about trauma experiences?

In addition to talking about trauma, some survivors find writing about their traumatic experiences to be beneficial. However, research on the effects of writing about trauma has had mixed results:

Potential Benefits	Potential Risks
Express thoughts and emotions Gain insight and perspective Regain sense of control Integrate experience into life narrative Release pent-up feelings Receive validation from others	Re-experience distressing emotions Ruminate on negative thoughts Trigger flashbacks or panic attacks Exacerbate trauma symptoms Damage relationships if shared

Some key points on writing about trauma include:

Must feel emotionally stable enough to tolerate difficult emotions.

Important to write at own pace and stop if feeling overwhelmed.
Helpful to explore both emotions and meaning made from the event.
Beneficial to focus on growth, insights gained and strengths.

Sharing writing with others requires trust they will respond supportively.

For most people, writing about trauma is not a substitute for therapies focused on trauma processing. However, as an adjunct, writing can allow survivors to express themselves freely and begin making sense of their experiences.

What precautions should be taken when talking or writing about trauma?

To minimize risks and enhance benefits, important precautions should be taken when talking or writing about trauma. These include:

Ensure you feel completely safe before sharing trauma experiences.
Talk or write only about what you are comfortable with and proceed at your own pace.
Stop if you feel flooded with emotions or experience distressing symptoms.

Connect with supports and resources that can help you manage difficult emotions.
Choose a trusted confidant who will listen with empathy and not judge.
Focus on exploring strengths and growth rather than just venting emotions.

Seek professional help if needing support to process intense trauma reactions.
Avoid over-exposure to retraumatizing reminders and memories.
Participate in enjoyable, empowering activities to manage distress.

Be compassionate with yourself and allow time to integrate the experience.

With the proper safeguards, talking and writing carefully about trauma can facilitate healing. However, survivors should always honor their own limits and not push themselves too far too fast. Support and stabilization are vital foundations before processing trauma memories more extensively.

When is professional help recommended for processing trauma?

While talking to trusted friends and family can help, professional assistance is often needed for survivors to fully heal from trauma, especially when:

Experiencing intense, overwhelming emotional reactions.
Having severe PTSD, dissociation or flashback symptoms.
Engaging in substance abuse, self-harm or other unhealthy coping behaviors.

Suffering from persistent trauma-related physical health problems.
Having relationship conflicts, social isolation or chronic interpersonal difficulties.
Feeling like a burden to loved ones or unable to discuss trauma with them.

Experiencing significant disruption in work, school or daily functioning.
Recovering memories of abuse, violence or traumatic loss.
Fearful that trauma symptoms are worsening over time.

Therapists can help trauma survivors safely face and work through memories, feelings and symptoms related to their experiences. Some beneficial professional services include:

Individual counselling – Talking one-on-one with a counsellor trained in trauma treatment.
Group therapy – Sharing experiences with others who’ve had similar traumas.

EMDR – Processing trauma memories using bilateral stimulation.
Prolonged exposure – Gradually approaching trauma reminders in a safe environment.
CBT – Identifying unhelpful thoughts and making cognitive changes.

Medication – Anti-depressants or anti-anxiety meds to help manage symptoms.

With professional support, trauma survivors can safely face memories and emotions when ready, use new coping skills, and integrate experiences in ways that facilitate post-traumatic growth.

What self-care strategies help manage distress from trauma processing?

Processing trauma can be emotionally exhausting. That’s why self-care is crucial when talking or writing about painful memories and experiences. Helpful self-care strategies include:

Take breaks when needed – Pace yourself and don’t overdo it.
Relaxation practices – Do deep breathing, meditation, yoga.
Spend time in nature – This can be very soothing.

Express your feelings creatively – Through art, music or writing.
Physical activity – Get your body moving to release tension.
Practice good sleep habits – Trauma processing can disrupt sleep.

Eat healthy, nourishing foods – Avoid alcohol, caffeine and junk food.
Spend time with supportive loved ones – Don’t isolate.
Engage your senses – Use scented oils, comfy blankets, soothing music.

Limit media/news – Take breaks from anything distressing.

Making self-care a priority helps trauma survivors manage challenging emotions, while also promoting general health and well-being.

Conclusion

The research shows that for many people, talking about trauma can lead to significant psychological, emotional and physical benefits. However, there are also risks involved in revisiting distressing experiences when not done carefully and cautiously. While professional treatment is often recommended, especially for severe trauma, opening up to trusted loved ones can also provide healing. With adequate support, appropriate pacing and effective self-care, trauma survivors can experience great relief and growth from mindfully sharing their stories.