What Can We Do? Systemic Traumas and Their Impacts

When we think of what constitutes a trauma, many of us think of single, life-changing events that have such an impact on us that we still feel them years and sometimes decades later. These may include witnessing or being the victim of interpersonal violence, being involved in an accident, or the devastation of a major weather event. Traumas are not the events themselves  – rather the changes to our cognitive, emotional, and physical wellbeing that happen as a result. What is less often discussed is that systemic traumas can also cause these impacts but may be harder to identify because they happen at a much larger level – often in less namable ways and over time – when harm is done by major institutions or even by commonly assumed social narratives. 

An example of systemic trauma that was felt by many was the COVID-19 Pandemic. In the months and years that the entire globe experienced this once-in-a-lifetime disease outbreak, even those who didn’t get sick often felt betrayed by the very systems that were supposed to help them – federal and state governments, the healthcare system, and even the narrative that people would make sacrifices to prevent harm to others. 

For many populations, systemic traumas may also be experienced day-to-day, when beliefs like racism, sexism, and homophobia pose the possibility of physical, emotional, or interpersonal harm (Sue et al, 2007). This phenomenon is known as “death by a thousand cuts” (Nadal et al, 2011), because it is not any single event that causes the issue, rather many small, often inescapable events over time. 

Systemic traumas often compound on each other, as in a case example of a man being sexually harassed in the workplace. Any one comment by a co-worker, while inappropriate and wrong, might be dismissed or even overlooked. But when the man goes into work every day, carrying fear of future comments, his nervous system will be constantly activated, and he may never feel fully safe. In that way, the harassing comment may become an acute trauma. 

However, if the same man makes a report to his superiors, and they do nothing, he may feel the trauma of being betrayed by an institution that was supposed to help him. If he finds out that the reason they didn’t do anything is because of an incorrect social narrative that men can’t be the victims of harassment, he has that additional stressor to deal with. And if word gets out among co-workers that he complained, and they start to ostracize him from socializing in the breakroom, the systemic trauma is further spread out and compounded through the weaponization of embarrassment, shame, and a feeling of not belonging. 

Scientists who study systemic traumas have determined them to cause many of the same symptoms commonly associated with acute ones (Nadal, 2017). These symptoms can include distrust of people and institutions, extreme pessimism, distressing memories, an increased startle response, and a tendency to avoid situations that exacerbate these feelings. Sometimes impacts are felt so deeply and for such a long time that a person’s body starts to get involved, with unexplained aches and pains, metabolic dysfunction, cardiopulmonary issues, or an overactive immune response (van der Kolk, 2014).

Systemic traumas can be difficult to avoid, especially in a world where we are involved with so many systems and are aware of global events in real time. Luckily, there are several things a person can do to reduce their impacts and build resilience.

Recognize what’s not you. When something as abstract as an educational practice or economic reality causes us distress, it can be hard to name the cause, and it may be easier to blame ourselves. For example, if we experience burn out at our job because company practices make it difficult to set boundaries around when we are off the clock, we may be accused of being lazy or unproductive, and even come to believe it ourselves. Coming to and holding onto a deep-seeded belief that we are not the cause of the problem is the first, but not only, step in coping. Taking this step helps us diffuse feelings of individual guilt and shame, so we can approach the next steps more objectively. 

Determine locus of control. While the situation may be to blame, it is important to objectively discern what can and cannot realistically be done to manage the impact. We may not be able to fix the entire healthcare system, but we may be able to discuss the issue with a government official, write an op-ed, or share our story with other impacted persons. In doing so, sometimes two or more values might feel like they are in conflict. A common example is when we feel torn between looking out for our emotional comfort and the discomfort that can be caused by advocating for fairness, and we need to know that it’s likely that we can’t have both and avoid feeling guilt about the choices we make in those regards.

Stay in action. An experience related to trauma that is nearly universal is a feeling of helplessness, and the anti-thesis, empowerment, is a strong antidote. Not only does it help us feel more autonomy over our situations, it also helps us to burn some of the energy that is activated by our flight/fight systems. When setting goals around actions we might take, we can try not to get too attached to a specific outcome. With so many larger systems in play, we can measure our success by whether we feel integrity for having done our best, knowing that we can adjust to any new decisions that are presented in having done so.

Work in groups. David may have slain Goliath, but very few larger systems are changed through the actions of a single person. If we find like-minded people who can support and/or help us, it not only increases the likelihood of success but also offers embedded social support when things are difficult. Also, we may assume social support to be a direct act in which someone shows up to help, there is also a form of social support that is indirect. In this version, called buffering support, means that just knowing other people are there can distill the impact of problems if and when they arise (Cohen & Willis, 1985). 

Attend to self care. Just as many systemic injustices are not won alone, they also can take time. It is important that we approach our efforts like a marathon, not a sprint – creating adequate time in our lives to attend to basics like nutrition, movement, rest, and play and not being afraid to down shift or take a break all together in the interest of long term wellness. Sometimes just existing is the best we can do, and taking time to attend to ourselves has ripple effects that can and do benefit others.

Our modern life is full of systemic stressors, be they economic insecurities, the breakdown of social norms, feeling betrayed by institutions like the government or education, or simply the overwhelm we feel from being exposed to so much information on the internet. Dr. “E” Elisa Woodruff (she/they) has extensive experience working with and advocating for clients impacted by both acute and systemic traumas, including those who identify as marginalized due to their internal and external identities. Dr. Woodruff holds certificates in Neuropsychotherapy (exercises that help to strengthen and balance the brain), EMDR (Eye Movement Desensitization and Reprocessing), the Assessment and Treatment of Attention Deficit Disorder, and Insomnia. Dr. Woodruff is currently taking new clients. Call 630-216-9151 to set up an appointment!