Trauma & PTSD

Examples of traumatic events:
– Physical or sexual abuse
– Domestic violence
– Robbery or hijacking
– Natural disasters
– Loss of a loved one
– Car accidents
– Witnessing violence
– Childhood neglect
– Ongoing exposure to crime or unsafe environments

Common Trauma Reactions

Everyone responds to trauma differently. Common short-term responses include:
– Shock or disbelief
– Anxiety or panic
– Anger or irritability
– Guilt or shame
– Sadness or numbness
– Difficulty concentrating
– Disrupted sleep

Most people recover with time and support. But when symptoms persist for longer than a month and interfere with daily life, it may indicate PTSD.

Signs of PTSD:
– Intrusive thoughts or flashbacks
– Nightmares or difficulty sleeping
– Avoidance of reminders (people, places, topics)
– Hypervigilance (being “on edge”)
– Emotional numbness or detachment
– Feeling unsafe even in safe environments

The Brain and Trauma

Trauma affects the brain’s survival system. The amygdala becomes overactive (responds strongly to threats), while the prefrontal cortex (which helps with reasoning and emotional regulation) may become underactive.

This causes people with PTSD to remain in a constant state of alertness — as if danger is always present — leading to exhaustion, memory problems, and difficulty forming trusting relationships.

Repeated or childhood trauma can cause complex PTSD (C-PTSD), which includes symptoms like emotional dysregulation, difficulty with relationships, and chronic feelings of worthlessness.

Cultural Trauma in South Africa

South Africa’s history of apartheid, systemic violence, and structural inequality has left deep psychological scars. Many communities still experience collective trauma — ongoing exposure to poverty, violence, and marginalisation.

Cultural norms that discourage emotional expression or equate vulnerability with weakness can make it harder to seek support. Traditional beliefs about mental illness may also influence how trauma is understood and treated.

It’s essential that trauma care in South Africa is culturally sensitive and accessible — integrating Western psychology with traditional healing, spirituality, and community wisdom.

Healing from Trauma: What Helps

1. Professional Therapy
– Trauma-informed therapy (such as CBT, EMDR, or somatic therapy) helps reprocess traumatic memories safely.
– Therapy may be available through local clinics, university departments, or NGOs like FAMSA or Rape Crisis.

2. Safety and Stabilisation
– Create physical and emotional safety first.
– This may mean changing environments, reducing contact with abusers, or building new support systems.

3. Grounding Techniques
– Help bring the mind back to the present when triggered.
– Examples:
  – 5-4-3-2-1 technique (name 5 things you see, 4 you feel, etc.)
  – Holding a cold object
  – Listening to calming music

4. Movement and Exercise
– Trauma is stored in the body. Movement like yoga, walking, or dancing can release tension and reduce hyperarousal.

5. Journaling and Expression
– Writing, painting, or storytelling allows emotions to be processed safely.
– Creative outlets can be especially helpful for people who struggle to talk about trauma.

6. Spiritual and Cultural Support
– Prayer, ancestral rituals, church communities, and traditional healing all provide grounding and connection.
– These practices can coexist with professional therapy.

7. Support Groups
– Talking to others with shared experiences reduces shame and isolation.
– Community-based support circles are growing in SA townships and schools.

8. Sleep, Nutrition & Self-Care
– Trauma can disrupt sleep and appetite. Restoring balance in the body helps calm the nervous system.
– Daily routines offer structure and safety.

9. Avoiding Triggers
– Identifying people, places, or media that worsen symptoms is key to self-protection.
– Over time, therapy can help reduce sensitivity to triggers.

10. Education
– Learning about how trauma works helps reduce self-blame and fear.
– Psychoeducation should be available in all languages and community centres.

Breaking the Cycle

Unhealed trauma often repeats — in families, relationships, and communities. Recognising trauma is the first step to breaking the cycle. Healing doesn’t just change individuals — it transforms families, future generations, and even neighbourhoods.

Schools, workplaces, and churches should be trained to understand trauma and respond compassionately. Trauma-informed environments are safer, healthier, and more inclusive.

Conclusion

Trauma may shape your past, but it does not define your future. Recovery is possible. With the right support, people can rebuild their sense of safety, identity, and hope.

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Real-Life Stories

Nomsa, 29 – Pietermaritzburg 
“I was robbed at gunpoint. After that, I couldn’t leave my house. I’d cry at night and jump at every noise. My sister helped me find a therapist through SADAG. We worked on grounding techniques, and now I can go outside again.”

Sipho, 42 – Cape Town 
“I grew up in a violent home. I thought it didn’t affect me, but I realised I was always angry. I pushed people away. After attending a men’s healing group at my church, I started to understand my triggers. I’m learning to break the cycle for my own children.”

Zahra, 20 – Pretoria 
“I was sexually abused as a child. I never told anyone. At varsity, I started having panic attacks. A friend referred me to the campus wellness centre. Therapy saved me. I still have bad days, but I know I’m not broken. I survived.”

Mental Health Resource Guide