While small ‘t’ traumas might not be as immediately life-threatening as big ‘T’ traumas, they can still have a profound and lasting impact on an individual’s mental health. Over time, the cumulative effect of smaller stressors can erode a sense of safety and well-being, taking a toll on one’s mental and emotional resilience and contributing to conditions such as low self esteem, anxiety, depression.
Some examples include:
1.Chronic Emotional Neglect: Growing up in an environment where emotional needs are consistently unmet can be a form of small ‘t’ trauma. We can get stuck with thinking:
“I wasn’t abused. My parents didn’t hit or swear at me. So why do I struggle with
anxiety, shame, worthlessness or feeling ‘not enough’?”
The answer is: Little “t” trauma—the good things that didn’t happen.
It’s not about what happened—it’s about what was repeatedly missing from interactions with our important attachment figures, such as:
– Emotional attunement – “No-one sees my emotional distress”
– Unconditional love – “Am I accepted for who I am?”
– Safe attachment “Can I rely on my caregivers?”
Examples:
– A parent who was physically present but emotionally absent.
– Being told “Stop crying, you’re fine” when you were emotionally distressed
– Growing up in a home where your feelings were invisible, dismissed, mocked or
ignored by important attachment figures.
Some of the behavioural symptoms might show up as:
Perfectionism: The constant pursuit of perfection and fear of making mistakes. Individuals who feel an intense pressure to be flawless, fueled by anxiety and self-esteem issues determined by whether they were able to be ‘perfect’ or not.
People-Pleasing: Always prioritizing others’ needs and opinions over one’s own can be a form of small ‘t’ trauma. This constant need for external validation can come from a diminished sense of identity and self-worth.
Microaggressions: Ongoing exposure to subtle, everyday forms of discrimination or prejudice, known as microaggressions, can accumulate and contribute to small ‘t’ trauma. These experiences may include repeated comments, gestures, or behaviors that convey derogatory or belittling messages.
Unhealthy Relationship Dynamics: Being in consistently toxic or emotionally abusive relationships whether romantic or familial, can lead to small ‘t’ trauma. The impact may be subtle but profound, affecting one’s self-esteem and trust in others.
Bullying or Teasing: Persistent teasing, ridicule, or bullying, even if seemingly minor, can have a lasting impact on an individual’s self-image and confidence, contributing to small ‘t’ trauma.
Parental Pressure: Growing up under constant pressure to meet high parental expectations, whether academically, athletically, or in other areas, can create an environment of chronic stress.
Feeling Overwhelmed by Responsibilities: Constantly feeling overwhelmed by responsibilities, whether at work or in personal life. This ongoing stress may lead to feelings of helplessness and exhaustion.
Although such experiences seriously challenge our ability to cope, they have traditionally been left out of the conversation about PTSD. “One of the most overlooked aspects of small ‘t’ traumas is their accumulated effect,” writes psychologist Elyssa Barbash in Psychology Today. “While a single event of a small ‘t’ trauma is unlikely to lead to significant distress, multiple compounded small ‘t’ traumas, are more likely to lead to an increase in distress, identity and emotional functioning.” https://www.psychologytoday.com/us/blog/trauma-and-hope/201703/different-types-trauma-small-t-versus-large-t
Why Does Little ‘t’ Trauma Hurt So Much?
Neglect isn’t just an absence of care—it’s an absence of connection. Without connection to significant attachment figures, a child’s brain stays in survival mode.