Have I Experienced Trauma? How to Know and What to Do Next
Many people hear the word trauma and think of major events—accidents, disasters, or extreme violence. But trauma doesn’t always look dramatic. It can also stem from experiences that felt overwhelming, lonely, or out of your control—especially during deeply personal transitions like pregnancy, childbirth, or postpartum.
If you’ve ever wondered, “Was that trauma?” you’re not alone. At Metro Counseling and Wellness, we specialize in helping women and parents gently explore those questions—and find a path forward rooted in healing, understanding, and hope.
By Jennifer Doeden, LMFT- Metro Counseling and Wellness – Supporting You Through the Healing Journey
Many people hear the word trauma and think of major events—accidents, disasters, or extreme violence. But trauma doesn’t always look dramatic. It can also stem from experiences that felt overwhelming, lonely, or out of your control—especially during deeply personal transitions like pregnancy, childbirth, or postpartum.
If you’ve ever wondered, “Was that trauma?” you’re not alone. At Metro Counseling and Wellness, we specialize in helping women and parents gently explore those questions—and find a path forward rooted in healing, understanding, and hope.
What Is Trauma?
Trauma is what happens when something feels too much, too fast, or too soon—and your mind or body doesn’t get the chance to fully process it. It’s less about what happened and more about how it left you feeling.
You might have experienced trauma if:
You felt helpless, terrified, or ignored during labor or delivery.
Medical staff brushed off your concerns or you didn’t feel safe during treatment.
You had complications during pregnancy, delivery, or your baby’s health journey.
You’ve been struggling with anxiety, flashbacks, or intrusive thoughts since giving birth.
You keep replaying events or can’t make sense of what happened.
You find it hard to connect with your baby—or yourself—after what you’ve gone through.
Even if others told you “everything turned out fine,” you might still carry pain from the experience. Trauma doesn’t need to be validated by someone else to be real.
Common Signs You May Be Dealing with Trauma
Here are some signs that may suggest your body and mind are holding on to unresolved trauma:
You feel anxious or on edge without knowing why.
You avoid places, people, or conversations that remind you of certain experiences.
You’re extra sensitive to loud noises, medical settings, or being touched.
You feel numb, disconnected, or like you’re going through the motions.
You have trouble sleeping or experience nightmares.
You often feel guilt, shame, or like you’re “not enough” as a parent or partner.
You’re overwhelmed by sadness or anger, and it comes out unexpectedly.
You’re physically tense, exhausted, or constantly on alert—even when you’re “safe.”
You don’t need to check every box to have experienced trauma. If any part of this list resonates, your feelings are valid.
You’re Not Broken—You’re Human
What you’re experiencing is not a sign of weakness. It’s your nervous system doing its best to protect you. Our bodies remember what our minds try to forget—and that’s where trauma-informed therapy can help.
But even outside of therapy, there are ways to soothe and support your nervous system when you feel overwhelmed. Here are a few simple techniques you can try:
🧘♀️ Grounding with the 5-4-3-2-1 Method
Notice and name:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This helps bring your awareness into the present moment and calms the brain.
🌬 Box Breathing
Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat a few cycles. This breath pattern helps regulate your nervous system and restore calm.
🤲 Hand on Heart Technique
Place one hand on your heart and one on your belly. Take a few slow breaths while repeating a simple affirmation like: “I am safe in this moment.” The warmth and rhythm of your hands can help signal safety to your body.
These tools aren’t meant to replace therapy, but they can provide relief when emotions feel especially big.
How Therapy Can Help
Through compassionate, evidence-based therapy, we help you:
Make sense of what happened (and how it’s still showing up in your life)
Reconnect with your body and emotions at a pace that feels safe
Develop tools to manage anxiety, overwhelm, and guilt
Feel empowered in your relationships, choices, and sense of self
Begin healing—not by forgetting the past, but by transforming your relationship to it
At Metro Counseling and Wellness, we believe:
You deserve to feel safe in your body again.
Your story matters, even if it’s messy or confusing.
Healing is possible—one gentle step at a time.
You Don’t Have to Carry This Alone
If anything in this post sparked recognition or relief, know this: there is nothing too small or “not bad enough” to bring to therapy. You are worthy of support.
We create a safe, non-judgmental space to begin again. Whether you’re just starting to explore your story or have been carrying pain for years, we’re here to walk alongside you.
✨ Ready to take the next step?
Visit Metro Counseling and Wellness to learn more about trauma-informed therapy and how we support healing after perinatal trauma.
You deserve peace. Let’s find it together.