What are “Big T” & “Little t” Traumas?

What is Trauma?

Some events are so overwhelmingly distressing that they leave lasting impacts on our lives. These events change our beliefs about ourselves, others, and the world around us. How we survive through them leaves us stuck with unhelpful behaviors and coping strategies for managing emotional distress moving forward.

Trauma exists on a spectrum of severity between “Big T” Traumas & “Little t” Traumas.

Big T Trauma

Big T Traumas are major, life-threatening, or deeply distressing events. They are usually one-time events but can also involve long-term situations (i.e., abuse). These events can lead to significant impacts on daily functioning, such as flashbacks, nightmares, and hypervigilance.

Examples of Big T Traumas include:

• Physical or sexual assault

• Natural disasters (e.g., hurricanes, earthquakes)

• Life-threatening accidents

• War or combat

• Death or severe injury of a loved one

• Witnessing violence

Little t Trauma

Little t Traumas are less intense but still distressing experiences. They are usually repeated experiences that build over time and deeply affect a person’s sense of safety, self-worth, or stability. Although they might not be viewed as traumatic, they can still significantly impact functioning in daily life.

Examples of Little t Traumas include:

• Repeated criticism or bullying

• Loss of a significant relationship (e.g., breakup, divorce)

• Moving frequently as a child

• Financial hardship

• Academic failure or job loss

• Feeling neglected or emotionally dismissed

Little t Traumas are often overlooked in their impact on our mental health. Repeated exposure to distressing events, especially in childhood, can lead to challenges with anxiety, depression, low self-esteem…and more!