Understanding trauma

It's one topic at a time. You can read it or click Listen: the phrase that sounds is color-coded.

What trauma is

A traumatic event is something very threatening or horrible, experienced or witnessed. For example, an accident, an attack, a disaster, a war or a violent loss. Afterwards, it's normal to be scared, sad, irritable or sleepy. For most people, these reactions ease over the weeks. Reacting this way is not weakness.

Sources: 1, 2 (see Sources tab)

What post-traumatic stress is

Some people still have severe symptoms after a while. When it lasts for several weeks and makes daily life difficult, it can be called PTSD. It is estimated that 3.9 percent of the world's population has had it at some point in their lives. Symptoms usually begin within the first three months, although sometimes they appear later. There are effective treatments.

Sources: 1, 2, 3 (see Sources tab)

The four symptom groups

Reliving: memories that come back unintentionally, nightmares or feeling like it's happening again. Avoid: Places, people, conversations, or thoughts that remind you of yourself. Warning: shock, tension, irritability, problems with sleep and concentration. Mood and thought: guilt, shame, constant sense of danger, disinterest and distance from others. Words, objects, or situations can trigger symptoms.

Fonts: 2, 3 (see the Fonts tab)

Why some people do and others don't

It depends on the type of event, what happened after and biological factors. Getting support from others after the event reduces the risk. It's not about being strong or weak. There's no right way to react either.

Sources: 1, 2 (see Sources tab)

Which treatments work

The main treatment is psychotherapy. Sometimes medication is added. The most supportive therapies are those that focus on trauma. These include trauma-focused cognitive behavioral therapy and EMDR. They help to process the memory safely, so it stops being lived as a present. You don't have to tell me everything on the first day. You set the pace with the pro. The medication is prescribed and followed by a doctor.

Sources: 1, 2 (see Sources tab)

If the danger is ongoing

Sometimes the trauma isn't over, like in an abusive relationship. In that case, your safety comes first. Treatment works best when it addresses both the situation and the symptoms. In Spain, the 016 line handles cases of gender-based violence. In an emergency, call 112.

Sources: 2 (see Sources tab)

When to ask for help

If the symptoms last for more than a month. If they prevent you from working, studying or socializing. If you use alcohol or other substances to cope. If you are thinking about harming yourself: call 024 or 112. This guide is informative, not diagnostic.

Sources: 1, 2 (see Sources tab)

Common myths

Time heals all. Sometimes it does. If months go by and it's still the same, you need treatment. Talking about it makes it worse. Talking about it with a professional, at your own pace, is part of recovery. It only happens to soldiers. It can happen after any very threatening event. If I remember correctly, it wasn't that bad. Trauma memory is usually fragmented. It's been a long time. It can be treated even after years have passed.

Sources: 1, 2 (see Sources tab)

Tips for each difficulty

Choose the area that weighs the most on you today. Mark the pattern you're going to practice and it'll be kept in My plan.

Memories and flashbacks

The memory bursts in like it's happening right now. The goal is to get back to the present.

Ground yourself. Say out loud where you are, what day it is and how old you are.That was then. Repeat, this is a memory. I'm safe now.Use your senses. Do the anchorage 5-4-3-2-1 from Tools.Something in your hands. A cold, rough, or smelly object that brings you to the present.Notice what's different. Look for three things that are different now than they were then.

Sources: 2. Guidelines are common techniques of cognitive behavioral therapy.

Nightmares and sleep

At night, the defenses go down and the memory appears. Preparing for rest helps.

A calming routine. The last hour of the day, low light and quiet activity.After a nightmare, he turns on the light. Get up, orient yourself, and drink some water before you go back to bed.A dim light. If it gives you confidence, leave it on.No alcohol to help you sleep. It makes sleep and nightmares worse.Bring it up in therapy. Repeated nightmares have specific treatment.

Guidelines are common techniques in cognitive behavioral therapy.

Hypervigilance

The body is still on guard even though the danger has passed. You can teach him to get down.

Slow breathing every day. Five minutes, lengthening the air outlet.Regular exercise. It helps reduce the stress and anxiety that come with trauma.Less caffeine. Arousal goes up.Warn me of anything that'll startle you. Ask them not to approach from behind or to warn before touching you.Breaks during the day. Short breaks to release tension.

Guidelines are common techniques in cognitive behavioral therapy.

Avoidance

Avoiding protects at first. Over time, it makes life smaller and keeps the fear alive.

Get your routines back. Continue your daily activities as much as possible.From less to more. Start with situations that are a little memorable and safe.Don't force yourself with the memory. Working on the memory in detail is better done with a professional.Tell danger apart from memory. Ask yourself: Is this dangerous today or does it remind me?

Sources: 1. Guidelines are common techniques of cognitive behavioral therapy.

Guilt and shame

It's very common to think "I should have done something" or "It was my fault". You judge by what you know today, not what you knew then.

What you knew back then. Write down what you knew and what real options you had at that moment.Speak as you would to a friend. What would you say to a loved one who had gone through the same thing?Responsibility lies with the one who did the damage. Not of the person who suffered it.Take it to therapy. Guilt is one of the things you work best with help.

Guidelines are common techniques in cognitive behavioral therapy.

Support and care

Support from other people protects. You don't have to tell everything to be accompanied.

Choose one or two people. Tell them what you need: company, a listening ear, or practical help.Set limits on questions. You can say, "I'd rather not talk about that right now".Avoid alcohol and other drugs. They ease a little and complicate recovery.Things that calm you. Nature, music, animals or manual labor.Be patient with yourself. Recovery has good days and bad days.

Sources: 1. Guidelines are common techniques of cognitive behavioral therapy.

Sources

The information comes from these guides and studies. The numbers of each subject refer to this list.

World Health Organization (2024). Post-traumatic stress disorder: fact sheet. Open
The U.S. National Institute of Mental Health (NIMH). It's called PTSD. Open
World Health Organization (2025). Mental disorders: fact sheet. Open

This app provides information and general tips. It doesn't diagnose or replace your doctor or psychologist. If you are in crisis or thinking about harming yourself, call 112 or 024.

Would you rather talk it over with a professional? Order your first appointment at the Vivaldi Clinic., in person in Valencia or online.

This guide is produced by Clínica Vivaldi, a psychological health centre in Valencia.: María Teresa Fernández Vicente, Health psychologist and neuropsychologist (CV17304). November 9, 2026. This is the first time I've seen you. The scientific sources are in the Fonts tab. If you need professional help: Trauma psychologist at the Vivaldi Clinic.