Trauma in the workplace is far more common than many leaders are willing to acknowledge. Despite its prevalence, workplace trauma remains a topic that’s rarely discussed, and few resources exist to empower professionals as they navigate the process of healing.
As someone who has personally experienced workplace trauma and had my concerns minimized, I know just how frustrating and isolating it feels to be unsupported.
As a trauma-informed coach, I’ve also heard countless stories from clients who have been deeply affected by their toxic bosses, homophobic colleagues, and even problematic CEOs at so-called “Best Companies to Work For.”
All of this results in a pervasive stigma surrounding workplace trauma, a lack of healing resources, and a harmful cycle that leaves survivors feeling unheard and stuck.
In this article, I cover:
- Whether it’s possible to experience trauma from a job
- What workplace trauma is and signs you may have experienced it
- How to identify unresolved trauma in your body
- Practical steps to begin resolving your trauma
A very important note before we dive in: As I mentioned in my recent article, while coaching and mental health therapy share many similarities, and coaches can work with trauma, they are not the same. If you’re considering working with a coach as you navigate your trauma, be sure to read the piece first!
Is It Possible To Have Trauma From A Job?
Yes, it is absolutely possible to experience trauma from your job. Your work can have a profound impact on your mental health and overall well-being.
Workplace trauma can lead to conditions such as anxiety, depression, post-traumatic stress disorder (PTSD), and other mental health conditions.
According to the American Psychological Association, approximately one in five (19%) U.S. workers describe their workplace as very or somewhat toxic. Moreover, employees in toxic workplaces are more than three times as likely to report harm to their mental health compared to those in healthier work environments.
What Is Workplace Trauma?
There is a common misconception that trauma must involve a long-term series of events. This is simply not true.
Workplace trauma doesn’t always stem from repeated incidents. It can arise from a single, isolated event or from ongoing persistent experiences over time.
Additionally, two or more people can go through the same event and respond to it in entirely different ways. This is a fundamental part of the human experience.
Among other factors, your unique background, history, and life experiences will all influence how you witness and respond to events, both in the workplace and throughout life.
What Does Workplace Trauma Look Like?
Workplace trauma looks different for each person. If the experience felt traumatic to you, it was traumatic. Period.
Examples Of Workplace Trauma
Here are some examples of workplace trauma:
- Being ridiculed or belittled in front of coworkers
- Feeling unsupported or overwhelmed
- Having your concerns ignored or minimized
- Experiencing discrimination or retaliation
- Facing job insecurity
- Being laid off
- Being yelled at by a manager
- Experiencing sexual or physical harassment
- Living through a natural disaster while at work
- Dealing with the death of a colleague or client
While some of these may seem extreme, they’re unfortunately more common than many people realize, even in large tech companies.
Symptoms Of Workplace Trauma
Workplace trauma can significantly impact your mental and emotional well-being. This might show up as:
- Trouble sleeping or oversleeping
- Lack of motivation
- Memory challenges
- Fatigue or burnout
- Change in mood
- Poor decision-making
- Withdrawal from work or social interactions
- Hopelessness
- Hyperarousal (feeling “on edge”)
- Irritability
- Confusion
- Nightmares or other sleep disturbances
- Flashbacks (repetitive, unwanted memories)
Workplace trauma can also impact your physical health. You might experience:
- Headaches
- Stomachaches or digestive issues
- Heart palpitations
- Increased use of alcohol or other drugs
Common Trauma Responses
The following are some common responses to workplace trauma. I want to give a special thank you to the fabulous Rev. Dr. Laurie-Garrett-Cobbina for introducing me to the flop and huddle trauma responses, which I was previously unfamiliar with.
- Freeze: The freeze trauma response involves feeling stuck or unable to act. You might go still, remain silent, or feel paralyzed in the face of a threat or perceived threat.
- Fight: The fight trauma response is about fighting for your safety. You may become reactive, get angry, or confront the source of the trauma head-on.
- Flight: The flight trauma response is about escaping danger or avoiding a perceived threat. This could mean physically leaving the situation or emotionally distancing yourself from it.
- Fawn: The fawn trauma response can result in difficulty moving, both physically and mentally. You may dissociate (raises hand), feel numb, or shut down completely. This response often involves prioritizing others’ needs over your own or focusing on overextending yourself in an attempt to remain safe.
- Flop: The flop trauma response is about surrendering. You may feel your body go limp or even faint (raises hand). This is an instinctive reaction to overwhelming fear or stress.
- Huddle: The huddle trauma response involves coming together in community for safety and support, seeking connection as a way to cope with the trauma.
Understanding these responses can help you recognize how your body and mind react to workplace trauma, empowering you to take steps toward healing.
How To Identify Unresolved Workplace Trauma
This isn’t an exhaustive list, but here are some of the most common signs of workplace trauma that my coaching clients have shared with me:
- Intrusive thoughts: Repeatedly thinking back to the event, even when you don’t want to.
- Difficulty concentrating: Struggling to focus, even on exciting tasks or things that would normally hold your attention. This is often linked to intrusive thoughts and heightened anxiety.
- Increased anxiety and hypervigilance: Overanalyzing or second-guessing even minor decisions, sometimes feeling the need to research unnecessarily.
- Trouble sleeping: Reporting little to no restful sleep, often disrupted by nightmares or poor sleep quality.
- Loss of interest in work or outside activities: Feeling disengaged or disconnected from things that once brought you joy or purpose.
- Somatic symptoms: Physical issues such as headaches, nausea, or general pain throughout the body.
Recognizing these signs is the first step toward addressing unresolved workplace trauma and taking back control of your health and well-being.
Can You Recover From Workplace Trauma?
Yes, you can absolutely recover from workplace trauma. That said, you want to reflect on how you define “recovery”:
- What does “recovery” from your trauma mean to you?
- How will you know you “reached” recovery?
- Or is recovery less of a destination and more of an ongoing process?
The Substance Abuse and Mental Health Services Administration (SAMHSA), for instance, defines recovery “as a process of change through which individuals improve their health and wellness, live self-directed lives, and strive to reach their full potential.” [emphasis added]
Taking the time to deeply explore these questions can help you chart a path forward that feels authentic and empowering.
How To Heal From Workplace Trauma: 8 Expert Strategies
1. Breathwork
Breath is one of my favorite tools for managing trauma symptoms because you can tap into it anytime, anywhere, and it’s completely free. There are countless breathing methods you can explore, but I’m a fan of those that are simple and repetitive, since they help me feel grounded and in control when I’m feeling anxious.
One of my go-to techniques is the 4-7-8 breathing exercise: breathe in for a count of 4, hold for a count of 7, and breathe out for a count of 8. This has been incredibly effective for me during my trauma responses.
2. Meditation
In addition to breathwork, meditation is a powerful tool for coping with workplace trauma.
Many of my tech clients often share that guided meditations were especially helpful when they first started practicing, even though sitting in silence can feel intimidating.
Apps like Calm, Headspace, and Insight Timer offer tons of meditations to choose from, so if the first one doesn’t resonate with you, keep exploring until you find a style that does.
3. Movement
Movement can be an incredible resource as you work toward healing your trauma.
Personally, Pilates has been surprisingly healing, as it allows me to be fully present during the 50-minute session and really connect with my body.
You can also tap into yoga, Qigong, and other forms of movement that allow you to deepen your mind-body connection and support your healing process.
4. Community
Please know that you’re not alone, and you don’t have to heal from your trauma alone, either.
One often-forgotten resource is your company’s Employee Assistance Program (EAP). Many EAPs offer one-on-one counseling, group programs, and even free memberships to mental health apps like Calm or Headspace.
While it may feel counterintuitive, especially when your employer was the source of the trauma, these programs can be valuable resources to help you regain a sense of control and begin your healing journey.
You might also consider joining a trauma support group or online community where you can share experiences with others who understand what you’re going through.
5. Books
Healing doesn’t always have to involve one-on-one conversations. It can also come from learning through books about trauma, mental health, and recovery. Here are some of my favorites (in no particular order):
- The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, by Bessel van der Kolk
- Emotional Inheritance: A Therapist, Her Patients, and the Legacy of Trauma, by Galit Atlas, PhD
- The Myth of Normal: Trauma, Illness, & Healing in a Toxic Culture, by Gabor Maté, MD, with Daniel Maté
- Group: How One Therapist and a Circle of Strategies Saved My Life, by Christie Tate
- Maybe You Should Talk to Someone: A Therapist, HER Therapist, and Our Lives, by Lori Gottlieb
- All About Love: New Visions, by bell hooks
- Present Over Perfect: Leaving Behind Frantic for a Simpler, More Soulful Way of Living, by Shauna Niequist
- High Achiever: The Incredible True Story of One Addict’s Double Life, by Tiffany Jenkins
- Set Boundaries, Find Peace: A Guide to Reclaiming Yourself, by Nedra Glover Tawwab
6. Music
Music can be an incredibly powerful tool for healing trauma.
Truthfully, this wasn’t something I truly tapped into until I participated in Dr. Garrett Cobbina’s Trauma & Spiritual Care Program.
Looking back, I felt so much comfort from attending Megan Thee Stallion’s performance at Los Angeles Pride, and I’ve gained a lot of solace from listening to artists talk about their mental health journeys.
7. Writing
Writing can be incredibly cathartic, as it provides a safe space to think about your feelings and emotions. Personally, few things have brought me as much solace as writing and sharing my story.
Important: I never recommend sharing your story before you feel safe and ready, and only you can decide when that is. No one else can do it for you. It’s entirely up to you.
[Watch: Real Talk About OCD: Kyle’s Journey]
8. Professional Help
Seeking professional help is invaluable when healing from trauma. This might look like working with a mental health therapist, spiritual director, or faith practitioner who specializes in trauma recovery.
You may also consider working with a coach who is experienced and has appropriate training in supporting individuals as they learn to regulate their trauma responses.
Like finding the right barber or hairstylist, you may need to try out a few professionals before finding someone who feels like the right fit for you, and that’s okay!
[Read: How To Recover After Leaving A Toxic Work Environment]
Final Reminder
I truly hope this article reassures you that you’re not alone, inspires hope in your healing journey, and reminds you that recovery from trauma is possible. We’ve got this!
