The word “trauma” is everywhere. What does it actually mean?
Plus: What to know about trauma therapy + What are “social determinants of health”? + low-cost counseling resources + a tip to start the conversation on men’s mental health
Welcome to Doing Well. Today:
A Q&A on evidence-based tools to treat trauma
Men’s mental health is stigmatized. A tip to start the conversation.
Wait … what are “social determinants of health”?
Let’s get started.
We Asked: What’s trauma, and how does it affect mental health?
“Trauma” can be a bit of a buzzword—it’s common to hear people talk about trauma on social media, or in joking or dismissive ways. But what does trauma actually mean, and how does it affect mental health?
According to the American Psychological Association, trauma refers to an experience that causes “significant fear, helplessness, dissociation, confusion, or other disruptive feelings.” These feelings are intense and long-lasting, affect the way people think and behave, and can “challenge an individual’s view of the world as a just, safe, and predictable place.”
While many of us will experience traumatic events—for example, an accident or natural disaster—for some people, the symptoms of trauma will stick around, leading to conditions like Post Traumatic Stress Disorder (PTSD).
I spoke to Dr. Dominique Roe-Sepowitz—a professor in Arizona State University’s School of Social Work and an expert on trauma—about the different types of trauma and evidence-backed ways to treat trauma symptoms. Our conversation has been edited for length and clarity.
Short on time? Here’s what to know:
Some traumatic events occur naturally, like a hurricane or earthquake. Other traumatic events are caused by another person, like in the case of abuse or violence. Research shows person-on-person trauma can be harder to deal with, because it feels direct and personal—but there are effective treatment options.
While most of us will experience traumatic events, not all of us will develop lasting trauma systems. If you experience a traumatic event, turn to your friends, family, and community for support. If your symptoms don’t go away, and are affecting the way you live your life, seek professional help.
Research shows an effective way to treat trauma is through narrative work—talking about your story in a structured environment with a trained mental health professional. There are lots of tools trauma therapists can use to aid that process.
It’s important to find a therapist who’s a good fit for you. You can ask potential therapists how they typically treat the issues that matter to you, and what their skills and training are.
Mia Armstrong-López: What are examples of events that can lead to trauma?
DRS: There are two different categories. Things that happen—natural disasters, floods, earthquakes, tornadoes—that are organic, that no one has any control over. Then there are [event]s that are related to another person's actions, whether intentional or not: car accidents, sexual assault, violence from one person to another.
The person-to-person trauma seems to affect people's minds and emotions much more significantly than a natural disaster—which has great impact and loss and grief, but because there was no person that perpetrated it, it seems to have a little less impact on the way that we live our lives.
There are also two types of trauma. Type 1 trauma is something that happens one time—car accident, earthquake, tornado, a fight in front of you. You think you're going to get hurt, and maybe someone does get hurt. But it's a one-time thing you see.
Type 2 trauma is repeated exposure. You see people hurt and harmed, or you're constantly afraid for your life, or you're fighting for other people—[for example] in the military [or] a violent relationship.
MAL: Does treatment vary for different types of trauma?
DRS: Trauma manifests the same, regardless of where it came from. Our symptoms in response are very similar: intrusive thoughts; ruminating on things; avoiding people, places, and things; kind of checking out; removing our brain from experiences, [which is] called dissociation; feeling anxious—all of those happen regardless of the source or type of the trauma.
Interestingly, some people have no [trauma] effect at all. We're not sure if it's resilience—that they have these protective factors—or they were able to integrate that experience and just move forward. Each of us comes differently programmed, by the way that we were raised, by our experiences of other types of trauma, which then determines how we respond. That would lead to what type of intervention we would use.
The most effective intervention is narrative therapy—talking. It can be psychoeducation, psychoanalysis, dialectical behavioral therapy, cognitive behavioral therapy, [Eye Movement Desensitization and Reprocessing Therapy]—whatever intervention you use, the most efficacious is talking about it in a structured way.
An example of narrative work would be having a client tell their story a couple of different times from start to finish. The first time they tell it, [there are] lots of emotions, lots of fear, lots of anxiety, lots of avoidance. Maybe by the third time they tell the story from start to finish, it has less power over them. It doesn't have them so hyper-aroused. In safe situations, we're able to create treatment interventions where those trauma symptoms go down significantly.
MAL: What questions should someone ask themselves to understand whether they may be experiencing the effects of trauma?
DRS: For each of us there's a different answer. When we talk to adults, we tend to assess their traumatic experiences and symptoms by asking if those experiences change their lives in ways that they make different decisions because of it. For example, are they not meeting new people because someone in their past hurt them, and that's now getting in their way of starting a new job or moving across the country?
When a person becomes symptomatic in a way that becomes intolerable—their work isn't feeling good, their relationships aren't good, they're not the parent they want to be, they're not thriving, they notice that the experiences of trauma and the symptoms that seem related are now getting in their way—that is when trauma treatment is indicated. That's when we want to make sure that they find the right person to talk to, and the right modality that matches their experiences, their sensibility, their belief system.
MAL: The word trauma is becoming increasingly popular; we see it all over social media. On the one hand, it's great that we're having more open conversations about mental health topics that are often stigmatized. On the other hand, the term is being used as a blanket to describe all sorts of different experiences. What do you think about the popularization of the term “trauma”?
DRS: I started doing this work about 25 years ago, and we've seen a steady increase. “The oranges weren't on sale anymore, I was traumatized,” or “This guy cut in front of me, I'm traumatized.” I think it's a word that we need to be very careful with, especially when we educate people about their experiences.
One of the groups that I run is a psychoeducation group: What experiences are traumatic? What are some things that might have happened in your life that result in trauma symptoms? Once we educate our clients, they decide which ones were traumatic or not, and they learn the language of trauma. “What triggers me,” “when I dissociate and I check out,” “when I'm hyper-aroused”—they're able to discuss how it is symptomatic in them.
Having an opportunity for people to have the language of their own life is really important in treating trauma. When you're triggered by something, how can you manage it? You can't manage it if you don't know what your trigger is and what that feels like. Can we give people language and help them find lives that aren't so symptomatic? I really believe we can.
MAL: What resources would you suggest for someone who has experienced trauma?
DRS: When you repress trauma, you silence it, you use drugs or alcohol to numb it—it doesn't go away. It stays there and then it pops out in other times that are very, very inconvenient. So our goal is that when something tough happens, we have people to talk to about it—school social workers for kids, counselors and therapists in university settings, people in our social networks that we trust, or when we need more help, a clinician that has the skills we need. We must destigmatize going and asking for help.
If a traumatic experience just happened, go to your friends and family. Let them support you. If after a little while, you feel like you're unable to manage those symptoms using your own social support network, there are clinical resources. You can call 211, you can go to your insurance.
Finding a therapist is a little bit like finding the right pair of favorite shoes. You don't walk into a shoe store and pick the red shiny ones up and say, “this is mine.” What if it's four sizes smaller than what you wear? Testing our therapist, making sure they're a good fit, making sure you trust them is part of the process. If you've ever seen a therapist, and it didn't work for you, don't give up. Try again.
MAL: What questions would you recommend people ask their therapist or potential therapist to to see if they’re a good fit?
DRS: Ask, What are the things that [you] feel like are [your] superpowers, [your] best skills? Ask, If I get overwhelmed [in a session], how will you respond? What techniques are you trained in? How do you [approach] these types of issues that I might come forward with? Giv[e] that therapist a little bit of information, and see how they respond.
MAL: Oftentimes there are low-cost or no-cost options to access therapy. But if someone doesn't have access to therapy or traditional mental health resources, what resources do you recommend?
DRS: There are some basic skills you can develop that help manage symptoms. There's mood and symptom calming and coping apps on your phone. I love self-help books, and taking little bits and pieces from lots of them. Journaling is great. EMDR is a treatment modality that looks at the left and right hemispheres of your brain—taking a walk and just scanning your eyes across from left to right, seems to have some power.
We really want to make sure that people, as they're exploring their trauma history, are supported. We're social beings. We heal with the assistance of someone else who cares about us, is paying attention and really listening and helps caution: I'm seeing some of this, and I'm worried about that. What's your plan this week?
MAL: What is your message to people who are in the thick of navigating trauma symptoms?
DRS: Trauma work is magic. Our brains are magnificent organisms. The flexibility is incredible—every day we wake up and we can reprogram it. I have such hope that people can live without trauma symptoms and have a wonderful robust life.
Book recommendations from Dr. Roe-Sepowitz:
The Body Keeps the Score by Bessel van der Kolk
Trauma and Recovery by Judith Herman
If you need to talk, or if you or someone you know is experiencing suicidal thoughts, text the Crisis Text Line at 741-741 or call or text 988 to reach the Suicide & Crisis Lifeline.
Well-Informed: Related stories from the ASU Media Enterprise archives
Have you ever wondered how trauma shapes life in prison? In this Arizona Horizon interview on Arizona PBS, Kevin Wright, a professor in ASU’s School of Criminology and Criminal Justice, discusses the importance of recognizing how traumatic experiences have affected people in prison, and why providing trauma-informed resources can create safer environments.
Well-Versed: Learning resources to go deeper
In this guided video from ASU’s Center for Mindfulness, Compassion, and Resilience, Tiara Cash leads a trauma-responsive mantra practice created for survivors of sexual violence.
Plus: Looking for accessible counseling options? ASU’s Counselor Training Center offers free services to ASU students, and low-cost sessions for members of the general public in Arizona. Not in Arizona? Call your local university to see if they offer free or discounted counseling services, or check-in with local community centers.
Well-Read: News we’ve found useful this week
“With Social Prescribing, Hanging Out, Movement and Arts Are Doctor's Order,” by Rhitu Chatterjee, July 14, 2025, NPR
“What to Know About Measles When Traveling,” by Perri Klass, July 1, 2025, New York Times
“A Patient Told Me That I Hadn’t Listened Closely Enough. I’m Glad She Did,” by Jeffrey Millstein, July 11, 2025, STAT
Well-Defined: Word of the week
Social determinants of health are the conditions of the communities we live in that can affect our health, quality of life, and the way we function. These conditions include, but are not limited to, financial and economic stability, access to and quality of education, access to and quality of our health care, built environments like neighborhoods or cities, and the context of our culture and communities. These factors impact our access to opportunities and choices, and the differences in our lived experiences can create inequities in health opportunities and outcomes.
-Mel Moore, health communication assistant and ASU student
Expert review provided by Zach Cordell, associate teaching professor at ASU’s College of Health Solutions
Well-Advised: How to break the silence on men’s mental health
Did you know that men are less likely to receive treatment for mental health conditions than women? Stigma is a big reason men don’t get the mental health care they need, and many men struggle to talk about mental health challenges with loved ones.
We asked Joe Rachert and Joshua R Beharry at HeadsUpGuys, a program at the University of British Columbia that focuses on men’s mental health, for their tips for starting the conversation. Here’s what they had to say:
Start with someone you trust: Think about who might understand what you’re going through. This could be a friend, partner, coworker, or someone who's supported you before.
Keep the conversation casual: Sometimes the best conversations happen while walking, driving, or grabbing a coffee. Start with something like, “I’ve been feeling off lately,” or “I’m going through a tough time and need to talk.”
Prepare for different reactions: Most people will respond with care, but not everyone knows how to help. Don’t let a lukewarm, unhelpful reaction stop you. Keep reaching out until you find someone who clicks.
If family isn’t supportive, look elsewhere: Consider a therapist, peer support group, or even an online community. There are people who are ready to help—you just might need to take a few steps to find them.
Need help finding existing resources for men’s mental health? Find resources at HeadsUpGuys.org. If you’re in need of immediate support, you can call or text 988 to reach the Suicide & Crisis Lifeline.
Tip researched by Kitana Ford, health communication assistant and ASU student. Recommendations were shared via email and have been edited for length.
Do you have a question or topic you’d like us to tackle? Would you like to share your experience? Reach out at any time—we’d love to hear from you.