
I want to explore an important topic that often comes up in therapy: the distinction between “Big T” and “Little t” trauma. Understanding this concept can be a crucial step in your healing journey.
What is Trauma?
Trauma is a response to any distressing event that overwhelms an individual's ability to cope. It can have long-lasting effects on one's mental, emotional, and physical well-being. However, not all traumas are the same. They can vary in intensity, duration, and impact.
"Big T" Trauma
"Big T" Trauma refers to significant, often life-threatening events that are commonly associated with trauma. A Big T Trauma is like the major plot twist in a drama series—it's intense, disruptive, and leaves you reeling. These are the events that shake your world, like:
Physical or sexual assault
Childbirth complications
Natural disasters
Serious accidents
War or Combat exposure
Severe neglect or abuse during childhood
Big T traumas usually involve a direct threat to life or safety.
"Little t” Trauma
"Little t” Traumas, on the other hand, are more like a series of unfortunate events—annoying, persistent, but not necessarily front-page news. Little t’s may not be life-threatening but they can still disrupt one's sense of security and well-being. They include things like:
Bullying or harassment
Loss of a significant relationship
Ongoing financial headaches
Minor car accidents
Chronic illness
Emotional neglect
Experiencing discrimination and microaggressions
Ongoing verbal abuse (e.g. regularly being called “stupid”)
While these experiences might be minimized or overlooked by others, they can still have a significant impact on an individual's emotional and psychological health.
Here is one of my favorite explanations of microaggressions: https://www.youtube.com/watch?v=emz49wSnNcs
Why Understanding the Difference Matters
Recognizing the distinction between "Big T" and "Little t" trauma is essential for several reasons:
Validation: It validates your experiences and feelings, acknowledging that even seemingly "small" events can have a significant impact.
Personal Insight: It helps you understand your reactions and behaviors in the context of your past experiences.
Healing: It guides the therapeutic process, allowing for tailored strategies to address different types of trauma effectively.
How Therapy Can Help
In therapy, we can work together to explore and process both Big T and Little T traumas. Understanding the roots of your trauma can pave the way for healing and growth. Whether you have experienced significant, life-altering events or accumulated distressing experiences over time, your feelings are valid, and support is available.
If you have any questions or would like to discuss this topic further, please don't hesitate to reach out. Remember, you are not alone in this journey.
Warm regards,
Hannah

Using the butterfly-hug method in
Eye Movement Desensitization and Reprocessing Psychotherapy (EMDR) is just one of the ways we can heal from Big T traumas.


Parts work (called Internal Family Systems and Ego-State Work) can be more helpful for working with "Little t" traumas.
While we don't actually use the stacking, Russian Matryoshka dolls (pictured on the right) we are exploring the different parts of ourselves that come in all shapes and sizes, including working with scared younger parts, angry teenager parts, anxious worrier parts, and protective distracter parts.
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