A Psychologist Helps You Tell The Difference Between Trauma And Stress

Your body often knows before your mind does. Here is how to recognize what you're really going through.

By Mark Travers, Ph.D. | May 15, 2025

In recent years, the word "trauma" has become a common part of our everyday vocabulary, often used to describe a wide range of experiences. Some of these experiences may indeed be traumatic, but not every distressing experience can be counted as such. That said, stress and emotional pain are valid and should not be dismissed either.

The growing awareness around mental wellness is undeniably a step in the right direction; however, social media platforms have led to overuse and generalization of clinical terms, which can trivialize their true impact for those who continue to carry the weight of unresolved trauma that needs deep and intentional healing through therapy and clinical care.

Phrases like "trauma dumping," and "triggered" are now very common to hear. The use of these terms can, however, come without a true understanding of their clinical weight.

This points to how now, more than ever, we must learn to distinguish between a difficult experience and one that has had a traumatic psychological impact. Without clarity, you may either dismiss your suffering as "not bad enough" or, conversely, adopt a trauma narrative that doesn't align with your lived experience, both of which can be barriers to appropriate healing.

Recognizing the difference is about being able to name your experience accurately enough to seek the right kind of help.

Here are two signs that you are experiencing trauma, and not just stress.

1. Your Body Is Stuck In 'Survival Mode'

One of the ways to tell if you're responding from a place of trauma is when your body doesn't feel safe even if everything around you seems fine. You might constantly feel on edge, anxious or emotionally numb.

You may also feel disproportionately affected by small stressors, feel drained for no apparent reason or live in a heightened state of alertness that never truly goes away. This isn't just about feeling "stressed." It's a sign that your nervous system is dysregulated and stuck in "survival mode" long after the threat has passed.

Not every difficult experience leaves a traumatic imprint. Temporary hardships can make you feel anxious, overwhelmed or off balance, but usually, once the situation passes, your body and emotions gradually return to baseline.

Trauma, however, has a deep and lasting impact on the autonomic nervous system, the part of your body responsible for regulating stress and returning you to a state of calm. A 2017 study published in Psychosomatic Medicine found that individuals with greater PTSD symptom severity often show reduced Heart Rate Variability (HRV), a key marker of nervous system flexibility.

Reduced HRV is associated with a heightened and prolonged stress response, even in safe situations.

In other words, your body might still be responding to danger that's no longer there because your nervous system hasn't been able to fully reset.

It may seem hard to recognize this in daily life, especially because trauma looks different for everyone. But being mindful of how your body and emotions respond to everyday situations can offer valuable clues.

Some common emotional cues that may signal nervous system dysregulation include reacting strongly to small stressors or finding it difficult to relax even in safe or familiar environments. You might notice trouble sleeping, a sense of brain fog, racing thoughts or feeling disconnected during or after certain conversations.

Recognizing these signs does not mean you pathologize every difficult moment. This is just a way for you to understand when something deeper might be at play. While hardships can leave you temporarily shaken, trauma can linger on in the body and reshape the way you view the world and experience life.

If your nervous system feels stuck in survival mode, even when things are objectively okay, it might be time to explore that with care.

Remember that a dysregulated nervous system is a normal response to stress or past experiences. It's your body's way of signaling that something needs attention and this awareness can be powerful because it brings to the surface what needs to be worked on. Actively seeking support through therapy or other support systems is an important part of your healing journey.

2. You Experience Unexplained Physical Symptoms Or Chronic Pain

One of the more overlooked signs that you've experienced trauma is the presence of unexplained physical symptoms or chronic pain. Trauma doesn't just live in your mind; it can also be felt in your body. This is due to the body's automatic response to severe stress, where physical tension, tightness or pain can accumulate over time.

Even if you don't have a clear explanation for your pain, your body may be holding onto trauma in the form of persistent headaches, muscle tension, digestive issues or chronic pain in areas like the neck, shoulders or back. These symptoms often appear when you are subconsciously holding onto stress or emotional tension without realizing it.

These are known as "functional somatic syndromes," and 2014 research indicates that trauma exposure significantly increases the risk of developing them. A systematic review and meta-analysis found that individuals who reported exposure to trauma were more likely to have functional somatic syndromes, including fibromyalgia, chronic fatigue syndrome and irritable bowel syndrome.

The concept of the body "holding" trauma reflects the idea that traumatic experiences can disrupt the body's usual processing of sensory information, leading to heightened sensitivity and misinterpretation of bodily signals. This disruption can result in chronic pain and other physical symptoms that persist long after the traumatic event has passed.

It's important to note that not all pain points to trauma. Apart from clear physiological causes, life's difficult phases, like grief, burnout or major transitions, can also take a toll on the body. But typically, once the difficult phase or situation at hand resolves or support is received, the physical tension gradually eases. With trauma, however, the symptoms often resurface repeatedly or persist without clear cause.

Recognizing this difference is empowering. It's not about labeling yourself but about listening to what your body might be trying to tell you.

If your physical symptoms feel like they linger long after the stressor is gone, it could be a sign that deeper healing is needed. Trauma-informed therapy, mind-body approaches and compassionate support can help you begin to release what your body has been holding and return to a state of safety and ease.

It's also essential to recognize that healing looks different depending on whether you're navigating a stressful phase or unresolved trauma. Difficult life events often leave temporary marks, but with time, support and the right care, these physical and emotional reactions tend to pass.

Trauma, however, shows up in a way that doesn't easily fade and impacts different aspects of your life in ways that you may sometimes be unaware of. Understanding the difference helps you approach healing with intention. While the discomfort of stress can often be worked through with coping strategies, trauma demands a more profound shift in how we process and release it.

Knowing this distinction allows you to honor your journey and seek the right support, which ultimately allows you to experience safety once again — in body and mind.

Are overwhelming feelings clouding your mental clarity and focus? Take this science-backed test to find out: Brain Fog Scale

A similar version of this article can also be found on Forbes.com, here.