5 Automatic Thoughts We Develop Through Trauma and How to Change Them.

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When we go through traumatic experiences in our lives they usually change who we are as a person. Our personality shifts to one that may be in constant survival mode. Something else happens as well from the Cognitive Behavioral standpoint. In many cases, we develop automatic thoughts about ourselves that perpetuate these changes and provide us with the proof that we need to continue on this self - destructive path. Here are 5 automatic thoughts we develop through trauma and how we can change them.

1. Self-Blame and Worthlessness:

   Example: "It’s my own fault this happened. If I was better, this wouldn’t have happened."
   Explanation: These thoughts internalize the blame associated with the trauma and often stem from the experience itself and lack of support.
   How to change it: Question the evidence you have to support these statements and consider alternate explanations.

2. Feelings of Hopelessness and Powerlessness:

   Example: "It’s always going to be this way. I am stuck in this relationship/situation."

   Explanation: These thoughts reflect helplessness and a lack of choice in relation to traumatic experiences and relationships.
   How to change it: Recognize patterns and think of how you can alter or change them.

3. Shame and Guilt:

   Example: "I shouldn’t be feeling like this. I am ashamed of what happened."

   Explanation: These thoughts can be a result of societal stigma surrounding trauma.
   How to change it: Practice mindfullness and be in the present moment without judgement.

4. Difficulty with Trust and Intimacy:

   Example: "I can’t trust anyone. People will eventually hurt me."

   Explanation: Traumatic experiences can damage our willingness and ability to trust in others.
   How to change it: Examine cognitive distortions such as catastrophizing, overgeneralization or all or nothing thinking.

5. Distortion of the Trauma:

   Example: "It's all my fault. I should have done something different."

   Explanation: These thoughts represent a distorted perception of the event.

   How to change it: Focus on the facts of the situation rather than your own subjective interpretation and practice self-compassion.

Automatic thoughts occur in our everyday lives. They are things that develop in everyone, in everyday situations. Trauma can amplify these thoughts to the point of disrupting our lives and, in some cases, compound the trauma we face or have experienced. This is not meant to be a difinitive list of ways that will “fix the problem” as everyone responds differently.

If you or someone you know is experiencing or has experienced trauma in their lives and these thoughts sound familiar; I can help. Reach out for a free 15 minute consultation.