Trauma and Chronic Stress: Healing Big and Little Wounds

When we think of childhood trauma, it’s often the big, earth-shattering events that come to mind—the kind that forever alters someone’s life in an instant. These are often referred to as Big T Trauma, such as neglect, losing a parent, being physically/sexually abused, having a serious illness, or being in a life-threatening situation. But trauma isn’t always loud and obvious. In fact, adults who have suffered through Little t Traumas often feel like they do not deserve to even talk about it as it is not as significant.

The truth is, whether childhood trauma is big or small, it matters—and it matters deeply when it comes to the development of chronic stress. In this blog, we’ll delve into how both Big T and Little t Trauma shape our nervous systems, contribute to chronic stress, and impact our overall health. In this blog, we’ll examine how both Big T and Little t Trauma influence the nervous system, contribute to chronic stress, and impact overall health. Let’s explore these connections and their significance.

What Are Big T and Little t Trauma?

Big T Trauma

Big T Trauma refers to experiences that are overtly threatening to one’s safety or life. These events often leave a clear imprint on the brain and body, making them easier to identify and diagnose. Examples include:

• Neglect (physical or emotional)

• Abuse (verbal, physical, or sexual)

• Loss of a parent

• Illness or significant medical events

Big T Trauma can lead to conditions like Post-Traumatic Stress Disorder (PTSD), where the nervous system remains locked in a state of fight, flight, or freeze long after the event has passed.

Little t Trauma

Little t Trauma, on the other hand, involves events that are less dramatic but still deeply distressing to a child. These experiences might not threaten physical safety but can significantly impact emotional well-being. For instance, a child who grows up with constant criticism may develop anxiety or perfectionism as an adult, unaware of how these early experiences shaped their tendencies. Examples include:

• Being chronically criticized or bullied

• Feeling pressured by a parent to perform a certain way

• Feeling unloved and unaccepted

• Lack of emotional support or being told you’re “too much”

Little t Trauma often accumulates over time, creating a chronic state of stress and tension in the body that is unbeknownst to the person. While it may not lead to full-blown PTSD, it can manifest as hypervigilance, emotional reactivity, anxiety, depression, or present as chronic headaches, digestive issues, or chronic pain.

Why All Trauma Matters

Source: 70/30 Campaign – Empowering Communities to Protect Our Children. Visit www.70-30.org.uk for more information

The Nervous System Doesn’t Differentiate

One of the most important things to understand about trauma is that the body’s nervous system doesn’t differentiate between Big T and Little t experiences. Whether the stress comes from a life-threatening event or a series of subtle emotional wounds, the body responds the same way: by activating the stress response. If the emotions associated with the trauma aren't adequately processed, the nervous system can get stuck in a state of hyper-vigilance (fight or flight) or shutdown (freeze).

When we mentally replay traumatic experiences, our nervous system doesn’t know the difference between remembering and reliving—it reacts as though the event is happening again, unintentionally retraining itself to stay in a heightened state. Over time, this can result in the body taking over the loop so that when you experience events that remind you of your traumas, symptoms begin to present themselves even if your conscious mind does not recognize the trauma. This dysregulation can lead to chronic stress and the chronic secretion of stress hormones that impact physical health, emotional resilience, and even cognitive function.

Accumulation of Little t Trauma

While a single instance of Little t Trauma might not seem significant, repeated exposure to these stressors can create a cumulative effect. Imagine carrying a backpack where each minor stressor adds a small stone. Over time, that backpack becomes unbearably heavy, even though no single stone felt overwhelming on its own.

The Link to Chronic Stress

Both Big T and Little t Trauma are significant contributors to chronic stress, which is a major risk factor for a range of health issues, including:

• Heart disease

• Autoimmune disorders

• Digestive problems

• Sleep disturbances

• Mental health conditions like anxiety and depression

Healing the Body That Remembers

Trauma lives in the body, even if the events are in the past. The emotions generated from that trauma and the story we tell ourselves to make sense of the trauma is often what keeps us trapped in the loop. When we recall those events in our heads, our brains and nervous system create the same chemicals and neurotransmitters as if we are reliving that trauma again. The body becomes a canvas of those events when we bring them up in our minds over and over again. As Dr. Bessel van der Kolk says, “The body keeps the score.” However, healing requires more than just “thinking” your way out of it—it involves addressing the body, the emotions, and the mind together. Here are some approaches to consider:

1. Somatic Practices

Modalities like yoga, somatic experiencing, and breathwork help release trauma stored in the body. They focus on reconnecting with physical sensations of the body without tying it to any narrative or judgment. Learn to build a sense of safety by allowing yourself to hold space for this human experience.

2. Therapy

Therapies like Eye Movement Desensitization and Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), and trauma-focused counseling can help process both Big T and Little t Trauma. Find experts who are skilled in helping you process your trauma.

3. Mindfulness and Meditation

Practices like mindfulness meditation can help calm the nervous system and bring awareness to patterns of stress and reactivity. However, for some trauma survivors, traditional meditation may feel overwhelming at first, so it’s important to approach it gently.

4. Supportive Relationships

Healing often happens in the context of safe, supportive relationships. Whether through close friends, family, or support groups, feeling seen and heard can be profoundly healing.

5. Breathwork

Here are two of my favorite breathwork exercises to help you regulate your nervous system and create space between triggers and your emotions. These techniques engage the parasympathetic nervous system, which promotes relaxation and helps manage stress responses. Emotions typically last only a few minutes when fully felt; however, they can linger much longer if tied to a story. These exercises can help you gain some control over your emotions:

• For Anxiety:

• Coherent Breathing:

• Inhale for 6 seconds.

• Exhale for 6 seconds.

• Effect: Harmonizes heart rate variability, reducing anxiety and increasing emotional resilience. I like to imagine a ball of light rising from my spine to the space between my eyes as I inhale and exhale.

• When to Use: For general anxiety management or as a daily practice.

• For Anger:

• Physiological Sigh (For Intense Emotions):

• Inhale through your nose for 4 seconds.

• Exhale slowly through your nose or mouth for 6–8 seconds.

• Effect: Activates the parasympathetic nervous system, helping you release the heightened energy of anger.

• When to Use: During or after an anger-inducing event to calm down and regain control.

Conclusion: Trauma Is Trauma

Whether it’s Big T or Little t, trauma matters. Both forms of trauma leave imprints on the body and mind, shaping how we experience the world and interact with others. Recognizing the impact of all forms of trauma is the first step toward healing and breaking free from the cycle of chronic stress.

If you’ve ever felt like your pain doesn’t “qualify” because it wasn’t a major event, know this: your experiences are valid, and your healing journey matters. You are worthy of care, attention, and the time it takes to reclaim your sense of safety and peace.

Interested in learning how to manage chronic stress? Explore our related blogs on breathwork and gut-brain connection.

Part 2 A Balanced Approach to Healing SIBO

Managing Stress, Gut Motility, and Food Relationships

If you’ve been managing SIBO with dietary restrictions, you’re not alone. While elimination diets like low-FODMAP can provide symptom relief, they don’t address the root causes of SIBO or lay the foundation for long-term healing. That’s where a balanced approach becomes essential.

In functional medicine, we often use the 5R protocol for gut healing. Each "R" represents a crucial step in creating a comprehensive treatment plan:

1. Remove – Eliminate harmful substances, such as pathogens, inflammatory foods, or toxins.

2. Replace – Introduce elements your body needs to function properly, such as digestive enzymes, stomach acid, or bile salts.

3. Repair – Support the intestinal lining with nutrients like glutamine or zinc.

4. Re-Inoculate – Restore healthy gut bacteria with prebiotics and probiotics.

5. Rebalance – Address lifestyle factors like stress, sleep, and emotional well-being that impact gut health.

While all these steps are important, Rebalance is often the most neglected—and yet it’s critical for preventing SIBO from becoming a chronic issue. This article places a strong emphasis on Rebalance, because addressing stress, motility, and your relationship with food plays a pivotal role in breaking the cycle of recurrent SIBO.

By going beyond dietary restrictions and focusing on these key factors, you can give your body the tools it needs to heal and build resilience. Let’s explore how you can start integrating these practices into your life.

Managing Stress, Gut Motility, and Food Relationships

Rebalancing is the key to breaking the cycle of chronic SIBO, and it goes far beyond food restrictions. By addressing stress, supporting gut motility, and rebuilding a positive relationship with food, you can create an environment where your gut can truly heal. Here’s how:

1. Manage Stress and Support the Gut-Brain Axis

Stress-reducing techniques like deep diaphragmatic breathing, mindfulness, yoga, and regular exercise can significantly improve gut-brain communication. These practices help calm the nervous system and create a foundation for healing.

However, for lasting change, it’s important to explore the deeper patterns of stress in your life. Are there recurring situations that leave you feeling drained or overwhelmed? Perhaps it’s time to set healthier boundaries or to reassess a job or relationship that no longer serves your well-being. By identifying and addressing these patterns, you can break free from the cycle of stress and create a more balanced environment for your body and mind.

2. Focus on Gut Motility with Meal Spacing

To support the Migrating Motor Complex (MMC), aim to space your meals 4-5 hours apart and avoid frequent snacking. Meal spacing can be transformative for individuals with chronic SIBO. If you feel the need to snack between meals, assess whether your meals are providing adequate nourishment. If they are, ask yourself: Could the snacking be a response to something else, such as boredom, stress, or habit? Identifying the root cause can help you address your body’s needs more effectively.

Incorporate gentle movement into your routine, like walking for 10 minutes after meals, to naturally enhance motility. If bloating persists, consider an abdominal massage to support digestion and provide relief.

For an abdominal massage, apply a small amount of oil (such as coconut, olive, or castor oil) and massage your abdomen in a clockwise motion. Start at the lower right side (near your appendix), move upward along the right side, across the top under the ribs, and down the left side toward your pelvis. This technique follows the path of your colon, helping to stimulate digestion and reduce discomfort.

Lastly, consider incorporating prokinetics—such as ginger, artichoke leaf extract, or peppermint—to support motility when needed. Consult a functional medicine practitioner to determine the right approach for your individual needs.

3. Use Elimination Diets Strategically

Elimination diets like FODMAPs can be useful for short-term symptom relief, but they are not a long-term solution. Rather than focusing solely on restriction, shift your attention to incorporating nutrient-dense whole foods. Avoid foods and substances that can harm your microbiome, such as alcohol and food additives, while prioritizing those that support gut healing.

Working with a practitioner can help you create a diet that meets both your gut health and nutritional needs. A personalized approach allows you to address underlying factors contributing to SIBO, such as low stomach acid, immune dysfunction, or structural abnormalities in the gut. Tailoring your treatment plan to your unique needs ensures a more effective and sustainable path to healing.

Rebuilding a Positive Relationship With Food

Nourishing the Body and Mind. Savor the foods that heal

Rebuild Trust With Your Body Through Nourishment

One of the most empowering steps in SIBO recovery is shifting your focus from food fear to nourishing your gut with what it needs to heal. Instead of worrying about symptoms, prioritize nutrient-dense, gut-supportive foods that promote recovery.

• Start With Gentle, Healing Foods: Incorporate mostly cooked vegetables, which are easier to digest, along with high-quality proteins like fish, chicken, or eggs to support tissue repair and overall gut health.

• Add in Gut-Nourishing Ingredients: Include bone broth, ginger, and small amounts of healthy fats like olive oil to provide anti-inflammatory and gut-healing benefits.

• Focus on Variety Over Time: Gradually expand your diet to include a wide range of whole foods, aiming to rebuild diversity in your gut microbiome.

• Shift the Narrative: Remind yourself that food is not the enemy—it’s a tool for nourishment and healing.

• Prioritize Stress Management: A calm and relaxed state during meals supports better digestion and reduces symptom flare-ups.

Conclusion: Beyond Food Fear

Treating SIBO is about more than cutting out foods—it’s about nourishing your gut with what it needs to heal and fostering resilience by addressing the underlying causes. While elimination diets can provide short-term symptom relief, they are not a sustainable long-term solution.

By prioritizing gut motility, managing stress, and focusing on nutrient-dense, whole foods, you can break free from the cycle of SIBO. These steps not only support gut resilience but also help you rebuild a positive and empowering relationship with food.

If you’re ready to move beyond food fear and tackle SIBO at its roots, consider working with a knowledgeable practitioner. A personalized, holistic approach can help identify and address contributing factors—such as low stomach acid, motility issues, or immune dysfunction—while creating a sustainable plan that promotes both healing and overall well-being.

Ready to take the next step in your SIBO journey? Share your thoughts in the comments, or schedule a consultation with a practitioner to create a personalized healing plan.