Understanding Trauma in an Unpredictable World

Trauma doesn’t always come with a warning. One moment, life is unfolding in its usual rhythm, and the next, everything changes. A sudden act of violence, a hateful word, a deep betrayal, a loss, or even the ongoing weight of daily fear can leave a lasting imprint. I was recently shaken when close friends were attacked in broad daylight, right in front of their own home. They survived—but they carry invisible scars. It made me think deeply about the many forms trauma can take, how it lingers in the body and mind, and how often we are unprepared for its impact. In a world that feels increasingly unpredictable, understanding trauma isn’t just helpful, it’s necessary.

What is trauma? Trauma is a psychological and emotional response to an event or series of events that is deeply disturbing or threatening. It can overwhelm our ability to cope, change how we see the world, and leave lasting marks on our sense of safety and trust. But trauma is not a one-size-fits-all experience. Here are just a few forms it can take:

• Acute Trauma: Caused by a single, overwhelming event—like an accident, assault, or natural disaster.

• Chronic Trauma: Resulting from prolonged exposure to distressing conditions, such as domestic violence, bullying, poverty, or racism.

• Complex Trauma: Arising from multiple traumatic events over time, often during childhood.

• Secondary (Vicarious) Trauma: Affects those who care for or witness others in pain, like first responders, therapists, or even close friends.

• Racial Trauma: Caused by the systemic and interpersonal impact of racism, discrimination, and marginalization.

I know the weight of racial trauma, the way it accumulates over time in your bones, in your breath. It changes how you move through the world, and sometimes, how the world moves around you. As an African American boy and an adult living in America, trauma was experienced every day of my life, long before I understood the meaning of the word. If you have ever experienced it, you will never forget the pain, but it has made me stronger and more resilient.

How does trauma show up? You can’t always see trauma. But you can feel it, in racing thoughts, emotional numbness, trouble sleeping, sudden outbursts, avoidance, flashbacks, or even unexplained physical symptoms. People who live with trauma may feel on edge, disconnected, or like they’re constantly bracing for the next blow. Some people isolate. Others overcompensate. Some become hyper-aware of their surroundings. Others feel nothing at all.

Healing from trauma isn’t linear and it doesn’t look the same for everyone. But it often starts with awareness and safety. Here are some helpful tips:

• Seek trauma-informed therapy. Talking to someone trained in trauma can create a safe space for unpacking and processing.

• Practice grounding techniques. Deep breathing, mindfulness, journaling, or simply naming what you feel can anchor you in the present.

• Build a support network. Friends, family, colleagues, and a strong community matter. Healing happens in connection.

• Move your body. Trauma can get stuck in our nervous system, gentle movement, yoga, walking, or dancing can help release it.

• Honor your story. Speak it, write it, or hold it quietly. It is yours. You survived it.

We often think of trauma after it has already happened. But part of our responsibility, individually and collectively is to create environments that reduce the risk of trauma and support those who have been affected. That means checking in with those around us. Learning to listen deeply. And making mental health and emotional safety a priority before tragedy strikes. One of my strongest traits is being observant and aware of everything in my surroundings. Whether on a bus, a tram, a train, or an airplane, I stay aware. I also listen to everything going on around me. It's amazing how much you can learn about others.

Trauma is not always visible, but its impact is deeply real. Whether it stems from violence, injustice, loss, racism, or fear, it deserves to be acknowledged, not buried. By learning about trauma, recognizing its signs, and holding space for healing, our own and others, we begin to take back our power. We begin to prepare, not just for the unexpected, but for how we rise afterward. Because surviving trauma is not the end of the story. Healing is possible. And it starts with listening, understanding, and choosing compassion every single time.