The Long-Term Effects of Trauma and How to Deal with It

The connection between trauma and long-term health isn’t always obvious. Many people don’t realize that symptoms like muscle tension, digestive issues, or frequent headaches can be linked to a nervous system stuck in survival mode.

In this post, we’ll break down the long-term effects of trauma on both the mind and body, and what you can do to start healing.

What is Trauma?

Trauma is the emotional response to a deeply upsetting or frightening event. It can happen after a single event, like an accident, or over time, like living in an abusive or stressful environment.

Some common sources of trauma include:

Witnessing or experiencing domestic violence
Going through a natural disaster
Experiencing a severe illness or injury
Being the victim of sexual assault
Losing a loved one
Seeing or experiencing violence

Types of Trauma

Trauma can show up in many forms, and how it affects someone depends on the type, their experiences, and how they cope. Here are some common types of trauma:

Acute Trauma: Happens after a single shocking event, like a car crash, assault, or natural disaster.
Chronic Trauma: Comes from ongoing stress, like repeated abuse or living in a dangerous environment.
Complex Trauma: Happens after multiple traumatic experiences, often in childhood, and can affect self-esteem and relationships.
Developmental Trauma: Starts in childhood due to neglect, abuse, or abandonment and can shape how someone connects with others.
Secondary Trauma: Happens when someone absorbs another person’s trauma, like therapists or first responders hearing difficult stories.

What Are the Long-Term Effects of Trauma?

People react to trauma in different ways. Some feel the impact right away, while others don’t realize how much it’s affected them until years later. Trauma changes the way someone thinks, feels, and connects with others.

Over time, these effects can shape how a person sees themselves and the world around them, influencing their relationships, choices, and overall well-being. Let’s define and examine the long-term effects of trauma in more detail:

Anxiety

Trauma can make the world feel unpredictable and unsafe. Many people develop anxiety, feeling constantly on edge, as if something bad could happen at any moment. They may struggle with intrusive thoughts, racing heartbeats, or a sense of dread that lingers even when there’s no real danger.

Even in safe situations, their brain stays in survival mode, always scanning for the next threat. This can make everyday activities exhausting.

For example, even a crowded grocery store might feel overwhelming. A simple conversation might spark fear of saying the wrong thing. The body stays tense, and relaxation feels impossible. Over time, this constant stress can take a toll on both mental and physical health.

Depression

Depression is also common after trauma, leaving people feeling numb, hopeless, or emotionally drained. They might lose interest in things they once loved, struggle to get out of bed, or feel disconnected from the people around them.

For some, depression makes it hard to focus at work or school. They might start neglecting responsibilities or avoiding social interactions. Even when they want to engage, they may feel too drained to try. This emotional heaviness can lead to a cycle of isolation, making it even harder to reach out for support.

Trouble Trusting Others

When trauma comes from another person — especially someone who was supposed to be safe, like a caretaker or partner — it can shatter a person’s ability to trust. They may second-guess people’s intentions, always waiting for betrayal or harm.

Even in healthy relationships, they might struggle with doubt, fearing that getting close to someone will only lead to more pain. This can make friendships, dating, and even family relationships difficult. They may want connection but feel safer keeping people at a distance.

They might push others away without meaning to, avoiding deep relationships to protect themselves from getting hurt again. Over time, this isolation can reinforce feelings of loneliness and make it even harder to build the kind of support system they need to heal.

Flashbacks and Nightmares

For many, trauma doesn’t stay in the past; it intrudes on the present through flashbacks and nightmares. A flashback can make it feel like they’re reliving the trauma all over again, as if it’s happening in real time.

Sounds, smells, or even small, everyday moments can trigger these episodes, making ordinary situations feel terrifying. The body and mind react as if the danger is real, even when nothing is happening. Their heart races, their muscles tense, and they may struggle to catch their breath.

Nightmares can be just as distressing, disrupting sleep and leaving them exhausted before the day even begins. The fear of having another nightmare might even make them avoid sleep altogether, worsening both their physical and mental health.

Avoiding Triggers

It’s natural to want to avoid reminders of trauma, especially when those triggers bring up painful emotions. In some cases, setting boundaries with certain people, places, or situations can be a healthy way to protect your peace. Avoidance can be helpful in the short term, but when it starts limiting your life, it can become a problem.

For example, someone who experienced a car accident might avoid driving, even if it affects their ability to work or see loved ones. Someone who was hurt in a relationship may avoid dating or opening up to friends, even if they crave connection.

While it’s okay to create space from painful triggers, healing from trauma often involves learning how to slowly re-engage with life in a way that feels safe. Finding that balance — protecting your mental health without becoming isolated — is key to moving forward.

Low Self-Esteem

Trauma can change how someone sees themselves, especially if they were made to feel powerless or unworthy. They may blame themselves for what happened, even if it wasn’t their fault.

Over time, these feelings of guilt and shame can chip away at their confidence, making them doubt their worth in relationships, work, or even daily life. They might believe they’re broken or unlovable, even when others see their worth. This can make it hard to accept compliments, trust in their abilities, or set goals for the future.

Some may sabotage their own success or stay in unhealthy situations because they don’t feel they deserve better. Without support, these deep-seated beliefs can keep them stuck in patterns that reinforce their pain rather than help them heal.

Unhealthy Coping Mechanisms

When trauma feels overwhelming, some people develop unhealthy ways of coping to manage the emotional pain. This can include substance use, self-harm, emotional detachment, or engaging in reckless behaviors.

For example, someone might turn to drugs or alcohol to numb anxiety or intrusive thoughts, but over time, this can lead to dependence, damaged relationships, and worsening mental health. Some may engage in risky behaviors like reckless spending, unsafe relationships, or extreme workaholism as a way to distract themselves from what they’re feeling.

These habits might provide short-term relief, but they often create more problems in the long run. However, when pain is avoided rather than processed, it can continue to shape a person’s thoughts, choices, and relationships in ways they don’t even realize. Recognizing these patterns is the first step toward finding healthier ways to cope and move forward.

What Are the Physical Long-Term Effects of Trauma on the Body?

Trauma doesn’t just affect emotions — it also has a lasting impact on the body. When the brain perceives danger, the nervous system triggers a stress response that prepares the body to fight, flee, or freeze.

In a healthy and stabilized nervous system, this response shuts off once the danger is gone. For people who have experienced trauma, however, the body can stay stuck in this state for prolonged periods of time, sometimes even years.

This leads to chronic stress and physical symptoms. Over time, this ongoing stress can take a toll on different systems in the body, increasing the risk of pain, illness, and other long-term health problems.

Here are some of the most common physical effects of trauma and how they show up in daily life.

1. Chronic Pain and Muscle Tension

Many trauma survivors experience pain that seems unrelated to any physical injury, but it’s often a result of the nervous system staying on high alert.

Tight muscles, especially in the neck, shoulders, and jaw
Frequent headaches or migraines
Joint pain or stiffness
Chronic back pain
Unexplained body aches or fibromyalgia-like symptoms

2. Cardiovascular Problems

Long-term trauma exposure increases stress hormones like cortisol and adrenaline, which can put a strain on the heart and blood vessels. Over time, this raises the risk of heart disease, high blood pressure, and other circulatory issues.

High blood pressure (hypertension)
Irregular heart rate or palpitations
Increased risk of heart disease or stroke
Poor circulation, leading to cold hands and feet
Inflammation in the blood vessels

3. Weakened Immune System

The stress response triggered by trauma can weaken the immune system, making it harder for the body to fight off infections and heal properly. Chronic inflammation from ongoing stress can also contribute to autoimmune conditions.

Frequent colds or infections
Slow wound healing
Increased allergies or sensitivities
Higher risk of autoimmune diseases (e.g., lupus, rheumatoid arthritis)
Chronic inflammation, leading to joint pain or swelling

4. Gastrointestinal Issues

The gut and brain are closely connected, meaning trauma can disrupt digestion and cause long-term stomach issues. Stress hormones can alter gut bacteria and lead to chronic gastrointestinal problems.

Frequent stomach pain or cramps
Acid reflux or heartburn
Irritable bowel syndrome (IBS) symptoms (diarrhea, constipation, bloating)
Nausea or appetite changes
Increased food intolerances or sensitivities

5. Endocrine and Metabolic Changes

Trauma can disrupt the body’s hormone balance, leading to issues with metabolism, blood sugar, and energy levels. Chronic stress can cause imbalances, making it harder for the body to regulate weight and energy.

Unexplained weight gain or loss
Fatigue and low energy levels
Blood sugar fluctuations (risk of diabetes)
Irregular menstrual cycles or hormonal imbalances
Increased cravings for sugar or processed foods

6. Sleep Disturbances and Fatigue

Trauma often leads to poor sleep quality, which affects overall health and energy levels. The body may struggle to relax fully, making restful sleep difficult. Over time, this can contribute to exhaustion and difficulty concentrating.

Difficulty falling or staying asleep (insomnia)
Frequent nightmares or vivid dreams
Feeling exhausted even after a full night’s sleep
Trouble focusing or brain fog during the day
Increased need for naps or excessive sleepiness

7. Neurological Changes

Trauma can physically alter brain function, affecting memory, emotional regulation, and the ability to concentrate. The brain stays in a heightened state of alertness, making it harder to process information and manage emotions.

Poor memory or forgetfulness
Difficulty concentrating or making decisions
Increased sensitivity to noise, light, or stress
Frequent feelings of anxiety or emotional numbness
Trouble regulating emotions (easily overwhelmed, irritable, or detached)

8. Autoimmune and Inflammatory Conditions

Chronic stress from trauma can trigger the immune system to attack healthy cells, increasing the risk of autoimmune disorders. Inflammation can also contribute to ongoing pain and health issues.

Chronic joint pain or stiffness
Skin conditions (eczema, psoriasis, or rashes)
Autoimmune diseases (e.g., multiple sclerosis, rheumatoid arthritis)
Unexplained inflammation in the body (swelling, redness, or heat in joints)
Frequent fatigue and flu-like symptoms

How to Heal the Long-Term Effects of Trauma

Healing from trauma is a process, not a quick fix. The effects can run deep, shaping how a person thinks, feels, and interacts with the world. But with time, support, and the right tools, healing from trauma is possible.

The key is learning to process the trauma in a way that helps you regain control of your life rather than letting it define you. Below are some ways to do just that.

Therapy and Professional Support

One of the most effective ways to heal from trauma is through therapy. Therapy provides a safe space to work through trauma with guidance from a professional who understands how to help you heal, not just cope.

Trauma-focused approaches like the ones listed below can rewire how the brain responds to past experiences, making triggers less overwhelming and emotional wounds easier to heal.

EMDR (Eye Movement Desensitization and Reprocessing): Helps reprocess traumatic memories so they feel less overwhelming.
Cognitive Processing Therapy (CPT): Helps identify and change negative beliefs formed from trauma.
Prolonged Exposure Therapy: Gradually helps reduce fear responses by confronting trauma-related thoughts, feelings, and situations in a safe way.
Trauma-Focused CBT (TF-CBT): Combines cognitive behavioral techniques with trauma processing, often used for children and teens.

Somatic Experiencing (SE): Helps regulate the nervous system and release stored trauma.

Medication

Antidepressants, anti-anxiety medications, or sleep aids may be prescribed to help regulate mood, reduce panic responses, or improve sleep. Medication doesn’t erase trauma, but it can help stabilize emotions enough to make healing feel more manageable.

While medication isn’t the right choice for everyone, it can be an impactful part of recovery, especially when combined with therapy. A doctor or psychiatrist can help determine the best approach based on each person’s unique needs and background.

Support Groups and Peer Support

Healing from trauma can feel isolating, so connecting with others who’ve had similar experiences can make a huge difference. Support groups, whether in-person or online, provide a space to share, listen, and learn from people who truly understand what it’s like to live with trauma.

Being around others who “get it” can help reduce feelings of shame and remind you that you’re not alone in your struggles. Peer support can also come from trusted friends, family members, or mentors who offer encouragement and validation.

Lifestyle and Holistic Approaches

Incorporating movement, creativity, and physical self-care can help release tension and regulate the nervous system. This creates a new sense of stability, supporting emotional healing and well-being.

Regular movement (walking, dancing, stretching) to help regulate the nervous system.
Creative outlets (art, journaling, music) to express and process emotions.
Nutritional support for brain health and emotional regulation.
Acupuncture or massage therapy to help release stored physical tension.

Start Healing From Trauma Today

Trauma doesn’t just leave emotional scars — it can shape the way a person moves through life. But healing is possible. With the right support, coping strategies, and self-compassion, people can learn to rebuild trust and regain confidence.

At Northpoint Recovery, we work with those who have experienced trauma, helping them create a future that isn’t defined by what happened to them. Our mental health and addiction treatment programs are customized to fit each unique person, taking a holistic approach to treat the whole person, not just their symptoms.