What Counts as Trauma? A Therapist’s Perspective
Hannah Barney
Trauma Specialist
“Trauma” is a word that gets used a lot these day, in therapy offices, in news stories, on social media, even in casual conversations. And while that awareness is a good thing, it also leaves many people wondering:
Does what I went through really count as trauma?
Is it “bad enough” to talk about in therapy?
Do I belong in trauma work if I don’t have a specific event or diagnosis?
If you’ve asked yourself any of those questions, you’re not alone. And the answer from a therapist’s perspective is yes. What you experienced matters. And yes, it can absolutely “count” as trauma, even if it doesn’t look the way you expected.
Trauma Is More Than Just What Happened
We tend to think of trauma as a specific type of event: a car accident, an assault, a natural disaster, a loss. But in therapy, we look at trauma not just as what happened, but as what happened inside you as a result.
Did the experience overwhelm your ability to cope?
Did it leave you feeling unsafe, out of control, or disconnected from yourself or others?
Is it still living in your nervous system, showing up as anxiety, panic, shutdown, flashbacks, or numbness?
Then it may very well be trauma.
It doesn’t have to be a headline-worthy event. Sometimes, trauma is quiet. Sometimes, it happens over time. Sometimes, it’s a thousand little things that were never named.
“Big T” and “Little t” Trauma
Some therapists use the terms Big T Trauma and little t trauma to help explain this. It’s not about minimizing anyone’s experience. It’s just a way to name different types of impact.
Big T Trauma might include:
Physical or sexual assault
Serious accidents or medical emergencies
Natural disasters
War, combat, or terrorism
Witnessing violence or death
Little t trauma might include:
Emotional neglect
Bullying
Chronic stress or anxiety in childhood
Living with a caregiver who was unpredictable or emotionally unavailable
Experiences of racism, homophobia, or ableism
Betrayal in an important relationship
Little t traumas are often dismissed, minimized, or brushed off, but they can accumulate and deeply affect your sense of safety, identity, and self-worth.
Trauma Is Also Cultural, Collective, and Ongoing
It’s important to recognize that trauma isn’t always individual. It can be collective and systemic, shaped by histories of oppression, racism, displacement, or marginalization. Some trauma is intergenerational. Some is built into the systems we live in.
Others live with ongoing trauma such as chronic illness, unsafe housing, financial instability, or workplace harm. It’s not something that happened and ended. It’s something that’s still happening, and that deserves just as much care and support.
You Don’t Need a Diagnosis to Start Healing
One of the most common things we hear from new clients is, “I don’t know if this is trauma, but…”
We want you to know: you don’t need to prove anything. You don’t need a diagnosis. You don’t need a dramatic story or a clearly defined beginning and end. If something hurts and it’s still affecting you, it matters.
Therapy gives you space to look at your experiences with honesty, safety, and support. It’s not about labeling things “trauma” for the sake of it. It’s about helping you understand how your experiences have shaped you, and how healing is possible.
What Trauma Might Look Like in Daily Life
Sometimes trauma doesn’t show up as flashbacks or nightmares. It might look like:
A constant sense of tension or hypervigilance
Feeling numb, checked out, or disconnected
Trouble trusting others or setting boundaries
Shame that won’t loosen its grip
Panic or fear that doesn’t match the situation
Overworking, perfectionism, or people-pleasing as a form of survival
These patterns often make perfect sense once we trace them back to their origins.
Therapy Can Help You Make Sense of What’s Felt Unclear
At Nashville Therapy Group, many of our therapists are trained in trauma-informed care, including EMDR, somatic approaches, and relational work. Whether you have a name for what you’ve been through or not, we’re here to listen without judgment, and help you feel less alone with the weight you’ve been carrying.
There’s no trauma “threshold” you have to cross to deserve support. If you’re hurting, your story is worth hearing, and healing is possible.
We Are Here For You
At Nashville Therapy Group, our team of clinicians is here to help you work through what’s hard and move toward meaningful change. Connect with us today to get started. We’d be honored to help you heal.
