TRAUMA

Think of the energy you need to get through your day as coming from one big battery. Each time you struggle through a task without the right supports in place, it drains your battery—sometimes a little bit, sometimes a lot. The good news is that your battery can be recharged by finding ways to make tasks a little bit easier. Take time to figure out which parts of your experience in relationships are draining your battery and to find the strategies that work for you. You can use this downloadable worksheet to make notes for each area in this roadmap.

Trauma is an emotional response to a stressful event or situation. Though traumatic experiences vary widely, they can fall under several broad categories. Acute trauma involves a specific event that a person either experiences or witnesses in which they feel an overwhelming sense of threat. Chronic trauma results from frequent or ongoing exposure to unsafe situations, like domestic violence or ongoing bullying. Complex trauma involves exposure to repeated or multiple traumatic events.

Research has shown that autistic people are at higher risk of experiencing trauma than neurotypical people. Trauma can also make autistic traits more challenging. For example, it is common for autistic people to have heightened levels of anxiety, but this can increase even more if you have also experienced trauma.

Autistic people may be more likely to encounter certain traumatic situations, too. We can also respond intensely to events that are less likely to be traumatic to a neurotypical person.

Some examples include:

  • A situation causing extreme sensory overload, like a medical emergency or fire drill
  • Bullying
  • Abuse or neglect from people you rely on for support including intimate partners, parents, teachers, care providers and authority figures. For example, some autistic people have experienced abusive discipline in school, including long periods of isolation.
  • Gaslighting from romantic partners, family members or care providers. Gaslighting is when an individual who is being mistreated is told their experiences are not real, and they begin to question their reality. It is common in abusive relationships.
  • Dependence on others for basic needs to be met, such as relying on others to make sure food or heat is available in the home
  • Inability to discuss or report mistreatment due to communication challenges
  • Intense emotional reactions to common stressful experiences, like moving or loss of a pet

While trauma affects everyone differently, it commonly affects mental health, emotions and relationships. It can negatively impact executive functions, including your working memory, attention and decision-making ability. It also commonly affects physical health, including disruptions in your sleep and eating patterns.

Trauma has no timeline. It can be triggered even long after you experienced it. A certain place, sound, smell or even an object may remind you of the traumatic event and result in you reliving the moment and feeling unsafe in the present.

Post traumatic stress disorder, or PTSD, is a diagnosis given to those whose trauma responses are disruptive to daily life, with symptoms including anxiety, flashbacks, nightmares and uncontrollable thoughts about the event. Autistic adults appear more likely to experience PTSD.

It is possible to be affected by trauma to a lesser degree and still benefit from the types of therapy and strategies developed to help people cope with it.

Question 1:

What drains you?

Consider your own experience with trauma and any triggers you encounter in your daily life. This includes internal triggers, such as thoughts and emotions, and external triggers that come from the people or environment around you. Many have a strong sensory connection. Identifying your triggers and how they affect you means that you can start to learn skills and strategies to help you cope with them.

  • You might have a panic attack when faced with medical equipment or procedures if you experienced extreme sensory overload in the emergency room.
  • If you have experienced abuse in the past, you might be overwhelmed by fear and express anger in any type of conflict.
  • You might experience a meltdown or shutdown if you return to a location, such as your high school, where you have been bullied in the past.

Question 2:

What recharges you?

You can use strategies that help you keep your thoughts, emotions and body calm when you encounter a challenging situation. Many people try to cope with trauma by avoiding triggers whenever possible. But keep in mind that total avoidance may not be healthy, especially if it is limiting your daily life. You can try different self-regulating or calming strategies such as deep breathing and meditation, engaging in a hobby or activity, and contacting a person you trust who can listen or offer support. Think about the ways you already know to self-regulate as well as some new ideas you might want to try.

  • If you have to return to a place that triggers you, you could bring along a support person and plan to go when crowds are at their lowest.
  • If sensory overload is a trigger, use tools that reduce sensory input, like headphones or sunglasses.
  • If you have an upcoming triggering event, like a medical appointment or procedure, you might feel less anxiety if you have a chance to meet the doctor and ask questions first.
  • Consider talking to a therapist about your trauma and triggers. They can teach you strategies to fit your unique situation.

Question 3:

What are the risks?

If you frequently find yourself responding to triggers in your daily life, your mental health and wellbeing can be affected in ways that can put you at risk. You might struggle with self-care, including eating or sleeping. You might not be able to keep appointments or keep up with school or work. You might be more prone to meltdowns and shutdowns. If your fear of encountering a trigger is limiting your activities in daily life, you may feel socially isolated, lonely or depressed.

  • How does your mind and body respond to triggers when you encounter them in the moment?
  • How is your mental health and wellbeing affected if you experience triggers over a long period of time?
  • Do these responses put your safety at risk?

Question 4:

What are the types of relationships you want to have?

Acknowledging trauma is an important first step to healing. Trauma can be challenging to work through, whether you have been through a single event with a very specific trigger or a long-term experience with a range of triggers.

If you decide to seek professional help, you can look for a trauma therapist or trauma-informed therapist. There are several evidence-based approaches that are commonly used to treat trauma, including Cognitive Behavioral Therapy (CBT) and Trauma-Focused Cognitive Behavioral Therapy (TF-CBT), Eye Movement and Desensitization Reprocessing Therapy (EMDR), Prolonged Exposure Therapy (PE) and Cognitive Processing Therapy (CPT). Some therapists specialize in a certain method, while others use a combination of approaches.

Whatever your experience with trauma, professional support can help you learn coping skills. It is possible to heal so it does not overwhelm your day to day life.

Consider involving a support person in your planning so they can help you recognize when you are at risk and know how they can best support you.

  • What are some new everyday behaviors, strategies or tools you want to put in place?
  • Do you need support to put these ideas into practice?

When your battery is running low, seeking help can feel overwhelming. One way to prevent this is planning ahead for these times.

  • How do you know when you need to ask for help coping with trauma and triggers?
  • Who can you reach out to if you are having a hard time?
  • What resources are available in your area if you decide to seek professional support?
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