When we think about healing from trauma, it’s essential to recognize that not all trauma is the same. The recovery process can look very different depending on whether the trauma was caused by a single event or prolonged exposure to traumatic environments. So, what is the difference between trauma and complex trauma?
I’ve noticed that some clients feel frustrated when their healing takes longer than expected. They may not realize how much progress they’ve made or how deeply layered their experiences are. Trauma is not a competition—each person carries what is theirs, and every experience is valid. However, trauma exists on a spectrum, and the severity and duration of what has happened to us influence the recovery journey. Understanding the difference between trauma and complex trauma can help us set realistic expectations for healing. It also gives us more precise language to describe our experiences—an essential step in making sense of what we’ve been through and moving forward.
Defining trauma
I want you to know that trauma isn’t about the event itself—it’s about what happens inside of us when we go through something distressing. A situation becomes traumatic when it overwhelms our ability to process and integrate it emotionally. Some traumatic experiences are single-incident traumas, meaning they stem from a specific event or series of events, like an accident or a natural disaster. One key feature of this kind of trauma is that the event has a clear beginning and end. Afterward, the person can return to safety and, with support, their nervous system can recover more quickly.
If you’ve experienced single-incident trauma, you might notice things like flashbacks, a strong urge to avoid thinking about what happened, or a tendency to stay away from places or reminders of the event. Your body and mind may respond with numbness, hyper-alertness, or both. It’s also common to struggle with anxiety, depression, or sleep problems. When these symptoms feel overwhelming, some people turn to substances or other coping mechanisms to get through the pain. If any of this resonates with you, please know you’re not alone—and healing is possible.
Defining complex trauma
When we experience trauma within relationships or environments that should have been safe, it can leave deep, lasting wounds. This is what we call complex trauma—a type of trauma that comes from repeated or ongoing harm, often in situations that are difficult or impossible to escape. Unlike a single traumatic event, complex trauma tends to happen over time, often in relationships or communities where trust should exist. What makes it even more painful is that these experiences are often hidden, minimized, or kept secret, leaving the person feeling confused, invalidated, or even blaming themselves.
I know this firsthand. Having experienced complex trauma myself, I understand how deeply it can shape our sense of self, our emotions, and the way we relate to the world. I also know how frustrating and exhausting the healing process can feel—especially when progress seems slow or when old wounds resurface unexpectedly. But I want you to know that healing is possible. It may not always be a straight path, but every step forward—no matter how small—matters.
Complex trauma frequently starts in childhood, especially in homes with dysfunctional or abusive family dynamics. But it can also stem from persistent bullying, systemic racism, or discrimination. Because children are still developing—both emotionally and neurologically—early exposure to complex trauma can have a significant impact on how we form relationships, regulate emotions, and even understand ourselves. It may affect attachment styles, self-worth, emotional expression, and physical health. The age at which we experience trauma can shape how it affects us, which is why two people with similar experiences may respond in very different ways.
Complex trauma isn’t just something that happens in childhood—it can also develop in adulthood. Experiences like domestic violence, workplace abuse, or systemic oppression can create complex trauma, especially when they’re ongoing and inescapable.
Since complex trauma happens over time, its effects often exist on a spectrum. If you recognize yourself in these descriptions, I encourage you to look gently at your experiences. You are not broken, and you are not alone. People with complex trauma may struggle with a fragmented sense of self, feeling like they are “different” or “too much.” Some may receive multiple mental health diagnoses, such as bipolar disorder, borderline personality disorder, dissociative disorders, or OCD. However, these labels don’t define you. What matters most is that you deserve understanding, support, and the chance to heal—at your own pace, in your own way.
What is the difference between trauma and complex trauma?
Understanding the difference between trauma and complex trauma can help you make sense of your own experiences. While both can profoundly affect us, how they show up in our lives—and how we heal from them—can be very different.
Nature of the event(s)
Trauma: If you’ve experienced trauma, it likely happened as a single distressing event or a series of events with a clear beginning and end. Examples include a car accident, a natural disaster, or a sudden loss.
Complex Trauma: If you have complex trauma, the distressing experiences were ongoing. You may have been repeatedly exposed to unsafe or harmful environments where escape wasn’t an option. These experiences often happened in relationships—whether with family, caregivers, partners, or authority figures—which can make healing more layered and complex.
Impact
Trauma: While trauma can have long-term effects, it tends to be more contained. You may still have healthy relationships and a strong sense of self. Your nervous system might have been shaken, but you can likely regulate your emotions and regain balance.
Complex Trauma: The impact is often more deep-rooted, affecting your self-worth, emotional regulation, relationships, and boundaries. You may notice anxious or disorganized attachment patterns, where trust and connection feel complicated.
Symptoms
Trauma: Symptoms often include flashbacks, nightmares, numbing, or avoidance. You may also experience anxiety, difficulty concentrating, or bursts of anger.
Complex Trauma: Symptoms can feel more layered and overwhelming. You might struggle with emotional ups and downs, difficulties setting boundaries, or feeling disconnected from others—or, on the flip side, needing constant reassurance in relationships. Trust may feel difficult, and guilt or shame may show up often.
Triggers
Trauma: Triggers are usually more specific: For example, you might directly connect a particular sound, smell, or situation to the traumatic event.
Complex Trauma: Triggers can feel more confusing and overwhelming. You might experience intense emotions or body sensations that don’t seem to “make sense” in the moment. Certain situations or relationships may activate deep fears or insecurities, even if you don’t consciously know why. It is unlikely that you can connect it with a specific event.
Healing process
Trauma: Some people can heal naturally over time. Others find support through trauma-focused therapies like EMDR or trauma-focused parts work, often experiencing relief more quickly.
Complex Trauma: Healing is usually a longer, layered journey that requires a mix of trauma-focused approaches. It’s not just about processing what happened—it’s about learning to regulate your nervous system, set healthy boundaries, and rebuild your sense of self. Healing doesn’t always follow a straight path, but every step matters.
If this resonates with you and you’d like to explore it further, check out the episode “Smart Goals for Trauma Recovery.” It includes more information about the stages of recovery and different healing goals. You’re not alone in this, and healing is possible.
What is the difference between trauma and complex trauma: Approaches
Healing from trauma isn’t just about talking—it’s about integrating the body, mind, and emotions. Trauma affects the nervous system at a deep level, so effective treatment goes beyond traditional talk therapy. Trauma-focused approaches, like EMDR and parts work, are essential for lasting recovery from trauma. To learn more about trauma counselling, check out the articles “Trauma Counselling Strategies to Thrive” and “What Happens in Trauma Counselling.”
However, healing from complex trauma requires an even more specialized approach. Standard trauma treatments, while helpful, often don’t fully address the layers of relational wounding, dissociation, and nervous system dysregulation that come with complex trauma. For example, basic EMDR training doesn’t cover everything needed for complex trauma recovery. Let’s look at what the differences are between trauma and complex trauma when it comes to healing:
Healing from trauma
For many people, one trauma-focused therapy can be enough. Some of the most effective options include
EMDR (Eye Movement Desensitization and Reprocessing) – which helps process and rewire traumatic memories. EMDR can be an effective trauma treatment, but for complex trauma, it often needs to be adapted. To learn more about how EMDR works and can support trauma recovery, check out the guide for EMDR Therapy or explore what to expect in an EMDR process.
Parts Work Therapy – Supports healing by working with different aspects of yourself that hold trauma.
Because single-event trauma is more contained, the stabilization phase (helping the nervous system regulate before deeper trauma processing) tends to be shorter. Clients often have more capacity to stay present in their bodies, allowing them to move more quickly into trauma integration.
Healing from complex trauma
With complex trauma, healing is more layered and often takes longer. It requires an integrated approach, meaning multiple trauma recovery approaches are combined to address different aspects of the experience. I typically blend:
Somatic approaches – Helping clients reconnect with their bodies.
Parts work – Working with different inner parts to rebuild trust and safety.
EMDR for complex trauma – A modified version that accounts for dissociation and relational trauma.
The first stage of trauma recovery—stabilization and safety—is crucial for complex trauma survivors. This phase often includes:
Reconnecting with fragmented parts – Learning to work with parts stuck in trauma responses.
Managing dissociation – Finding ways to stay grounded when you feel disconnected.
Expanding your window of tolerance – Strengthening your ability to navigate emotions and triggers.
Rebuilding a sense of boundaries – Learning where you end and others begin.
For those who experience systemic oppression, racism, or discrimination, healing also involves skill-building to navigate this ongoing oppression in a way that prevents future trauma. This is a crucial piece that often gets overlooked in mainstream trauma models.
Healing from trauma—especially complex trauma—isn’t a straight path. It’s a journey of learning, unlearning, and reclaiming yourself. Know that healing is possible no matter where you are in the process.
Many people with complex trauma experience structural dissociations or feel disconnected from different parts of themselves. Parts work therapy can help by creating internal communication and healing wounded aspects of the self. If you’re interested in learning more, I explore this approach in depth in the episode Parts Work Therapy: How it can help you heal trauma.
Final thoughts – What is the difference between trauma and complex trauma
Complex trauma has a profound impact on the body, mind, and spirit. Because it stems from relational wounding, it can profoundly affect your sense of self and your relationships with others. If the trauma occurred in childhood, it’s essential to respect the developmental stages that were disrupted and approach healing with care and nuance.
For those who have experienced complex trauma due to systemic violence, an additional layer of healing involves learning how to navigate and manage the ongoing impact of oppression, helping to prevent re-traumatization.
Recovering from complex trauma often requires professional support. If you recognize these symptoms in yourself, I encourage you to seek out trauma-focused counselling that meets your unique needs. Healing is possible, and you don’t have to do it alone.If you’re ready to explore practical steps for healing, you might also find my latest podcast episode helpful. Listen to the episode on healing from complex trauma for more insights and strategies to support your journey.
Sources
This article is informed by my professional training, lived experience in trauma recovery, ongoing study, professional practice, and the works of trusted authors and organizations in trauma recovery, mental health, and social justice. The references below include the books, trainings, and evidence-based resources that shaped the ideas discussed here:
Fisher, J. (2023). Janina Fisher’s Trauma treatment certification training (CCTP): The latest proven techniques to resolve deeply held trauma [Online course]. PESI
Anderson, F. (2025). Frank Anderson’s internal family systems trauma treatment. 4 months intensive [Online course]. PESI
Davis, E., & Marchand, J. (2021). Attachment and dissociation assessment and treatment. [Online course]. R. Cassidey Seminars
