Childhood is a period in which the sense of security, trust in oneself and others, the way of regulating emotions, and the basic patterns of relationships are formed.
When a child experiences violence, neglect, chronic uncertainty, loss, humiliation, or other overwhelming experiences, the body and psyche often adapt in ways that allow the child to survive. These adaptations may make sense at the time, but in adulthood they can manifest as anxiety, excessive caution, difficulties in relationships, feelings of shame, chronic tension, or physical symptoms.
Professional literature therefore emphasises that the connection between childhood trauma and later physical and mental health is well documented, although trauma by no means implies that a person's future is predetermined.
An important starting point: trauma is not just an event, but also the way in which the nervous system experienced, processed, and stored it. Two people can go through a similar situation, yet the consequences can be very different, depending on age, support, duration of exposure, the sense of helplessness, and subsequent protective factors.
What do we count among childhood traumas?
In foreign literature, the term adverse childhood experiences, or ACEs, is frequently used. It encompasses abuse, neglect, and other potentially traumatic experiences before the age of 18. Trauma is not limited to physical violence alone. It can also include emotional neglect, sexual abuse, living with a parent's addiction or mental illness, domestic violence, chronic criticism, humiliation, the loss of a significant person, prolonged illness, bullying, or an environment in which the child had no sense of safety.
Research shows that cumulative trauma is particularly significant: multiple different or repeated burdensome experiences are associated with a greater risk of subsequent health, emotional, and social difficulties. This does not mean that a person is
"damaged forever", but rather that their nervous system may have been operating in survival mode for a long time.
| Area of Childhood Trauma |
How It May Manifest in Childhood |
Possible Echo in Adulthood |
| Emotional abuse or neglect |
The child does not receive warmth, validation, or a safe response |
Low self-worth, shame, difficulty accepting closeness |
| Physical or sexual violence |
Fear, helplessness, secrecy, feelings of guilt |
PTSD, avoidance, physical tension, difficulties with trust |
| Chronic instability at home |
Unpredictability, constant alertness to danger |
Anxiety, need for control, difficulties with calming down |
| Neglect of needs |
The child must take care of themselves or others too early |
Excessive responsibility, burnout, difficulties with boundaries |
| Bullying or social exclusion |
Loneliness, shame, feeling different |
Social anxiety, self-criticism, avoidance of conflict |
Why can difficulties only appear later?
Many people function very well for a long time. Some are successful, responsible, and seemingly stable, yet they expend an enormous amount of inner energy to maintain this. Difficulties may only emerge at significant life transitions, such as a romantic relationship, parenthood, loss, illness, greater responsibility, or burnout. At such moments, old feelings of helplessness, abandonment, or threat can be reactivated.
This is one of the reasons why recovery does not mean "rummaging through the past for the sake of the past." The purpose is to understand which old defensive patterns were once useful but may today be limiting one's life. If, for example, emotional detachment was once a means of survival, it can in adulthood make intimate relationships more difficult. If excessive concern for others was once a way of keeping the peace at home, it can later lead to exhaustion and a loss of connection with oneself.
How can I help myself?
The first step is normalisation without denial. It makes sense to acknowledge that the past can influence the present, while at the same time not identifying oneself with a diagnosis or a trauma narrative. A person is not their trauma. Trauma is something that happened and left consequences that can gradually be understood, calmed, and reshaped.
The second step is safety. If you are currently in acute psychological distress, immediate help is needed first. In such cases, contact emergency medical services, a crisis service, or a qualified professional. Trauma work is not approached by force; stability, a sense of safety, and basic support are the foundation.
The third step is professional help. Treatment guidelines for PTSD recommend various forms of cognitive-behavioural therapy as first-line approaches, including cognitive-behavioural therapy, cognitive processing therapy, and prolonged exposure; EMDR and narrative exposure therapy are frequently cited as additional options.
What can I do today?
You can start with gentle observation. Ask yourself: "When does my body react more strongly than I would expect given the current situation?", "Which relationships trigger in me a feeling that I need to flee, fight, freeze, or please?", "Which sentence do I repeat to myself about myself when I am in distress?" Such questions are not intended for self-analysis to the point of exhaustion, but rather for increasing awareness. Awareness is the first step towards choice.
It is also helpful to establish basic daily supports: sufficient sleep, regular meals, moderate physical activity, fewer stimulants, contact with nature, time away from screens, and conversation with a trusted person.
These habits do not in themselves "erase" trauma, but they signal to the nervous system that the present is not the same as the past. With trauma, it is important that healing does not remain solely at the level of understanding, but also encompasses the body, relationships, and everyday choices.
| Recommendation |
Why It Helps |
How to Begin |
| Seek a trauma-informed professional |
A therapist helps safely connect symptoms, the body, emotions, and the past |
Ask whether they have experience with PTSD, complex trauma, EMDR, and somatic approaches |
| Learn nervous system regulation |
Calming the body reduces overwhelm and improves the sense of control |
Breathing exercises, grounding, slow movement, sleep routine |
| Build safe relationships |
A healthy relationship can be a corrective experience |
Start with one person around whom you feel respected and heard |
| Set boundaries |
Boundaries reduce the repetition of old patterns of helplessness |
Practise clear, short sentences: "I don't want this", "I need time" |
| Do not use alcohol or drugs as the primary calming strategy |
Short-term relief can deepen distress in the long term |
Find safer ways of regulation and support in giving them up |
| Be patient |
Trauma often formed over a long time; recovery also takes time |
Measure small shifts, not perfection |
If you recognise yourself in what has been described, this does not mean that something is wrong with you. It may mean that your system has long been trying to survive.
With appropriate support, it can also learn to live more peacefully, connectedly, and freely.
Note: This article is informational in nature and does not replace a personal consultation with a doctor, psychotherapist, psychologist, or other qualified mental health professional.
Sources and Scientific Literature
[1]Springer, K. W., Sheridan, J., Kuo, D., & Carnes, M. (2003 ). The Long-term Health Outcomes of Childhood Abuse. Journal of General Internal Medicine.
[2] De Bellis, M. D., & Zisk, A. (2014 ). The Biological Effects of Childhood Trauma. Child and Adolescent Psychiatric Clinics of North America.
[3] Copeland, W. E., Shanahan, L., Hinesley, J., et al. (2018 ). Association of Childhood Trauma Exposure With Adult Psychiatric Disorders and Functional Outcomes. JAMA Network Open.
[4] American Psychological Association. PTSD Treatments: Clinical Practice Guideline for the Treatment of Posttraumatic Stress Disorder.
[5] Martin, A., Naunton, M., Kosari, S., Peterson, G., Thomas, J., & Christenson, J. K. (2021 ). Treatment Guidelines for PTSD: A Systematic Review. Journal of Clinical Medicine.
[6] VA National Center for PTSD. Complex PTSD: Assessment and Treatment.
[7] Voorendonk, E. M., De Jongh, A., Rozendaal, L., & Van Minnen, A. (2020 ). Trauma-focused treatment outcome for complex PTSD patients. European Journal of Psychotraumatology.