You might not think of yourself as someone who has experienced trauma. Maybe nothing dramatic happened. No single defining event. Just a long accumulation of moments where you did not feel safe, seen, or valued.
And yet something in your closest relationships keeps going wrong.
You pull away when you most need connection. You react intensely to things that seem small. You find yourself waiting for the person you love to leave, or to hurt you, even when there is no real evidence they will.
If that sounds familiar, trauma may be quietly running the show in your relationships, and you are very far from alone.
What Trauma Actually Does to the Nervous System
Before we talk about relationships, it helps to understand what trauma actually is, because it is not what most people think.
Trauma is not just what happened to you. It is what happened inside you as a result. As Tess works with clients to understand, trauma leaves a footprint in the nervous system, shaping how you experience the world, how safe you feel in your body, and most significantly, how you relate to other people.
When something frightening, painful, or overwhelming happens, and we do not have the resources to fully process it, the nervous system gets stuck in a state of alert. The brain essentially files the experience as unresolved, which means it keeps scanning for similar threats, even decades later, even in relationships with people who genuinely care for you.
This is not a character flaw. It is your brain doing exactly what it was designed to do. It is trying to protect you.
The problem is that the very protection strategies that kept you safe in the past are often the ones that create distance, conflict, and disconnection in your closest relationships today.
How Trauma Shows Up in Relationships
Trauma does not announce itself. It tends to disguise itself as personality traits, communication problems, or just “the way things are.” Here are some of the most common ways it appears.
Something small happens. Your partner is short-tempered with you or forgets something important. And suddenly you are not just annoyed, you are devastated, terrified, or furious beyond what the situation seems to warrant.
This is not an overreaction to your partner. It is a reaction to something similar that happened before, often stretching back to childhood. Your nervous system cannot always tell the difference between then and now.
The opposite pattern is equally common. When things get difficult, some people go completely quiet, become unreachable, or dissociate from the conversation entirely. This is not rudeness or indifference. It is the nervous system’s way of managing what feels like too much.
In relationships, this can look like stonewalling. To a partner who does not understand it, it can feel like abandonment.
If you grew up in an environment where you had to constantly monitor another person’s mood or anticipate danger, that skill does not switch off in adulthood. You may find yourself reading your partner’s every expression, bracing for conflict that never comes, or interpreting neutral moments as signs that something is wrong.
Living in a state of constant alertness is exhausting, and it makes genuine intimacy very difficult to access.
For people with attachment trauma, especially, closeness itself can feel threatening. When love has historically come with pain, unpredictability, or conditions attached, your nervous system learns to be suspicious of warmth. Someone treating you well can actually trigger anxiety rather than comfort.
This can leave you pushing away the very people you want most to keep close.
This is perhaps the most heartbreaking sign. Despite your best intentions, you keep finding yourself in relationships that feel familiar in all the wrong ways. Or you find the same conflicts emerging with different people, across different chapters of your life.
This is not bad luck. It is the nervous system seeking what it knows. Understanding this pattern is the first and most important step in changing it.
Strategies to Begin Coping and Healing
It is important to state clearly that these strategies are genuinely helpful but not a substitute for proper therapeutic support. If trauma is significantly affecting your relationships, working with a trauma-informed therapist is the most effective path forward. These approaches are a starting point.
Learn to recognise your nervous system states
One of the most powerful things you can do is simply learn to notice when you have been triggered. Not to stop it, but to name it. That small moment of awareness creates just enough space between the trigger and your response to make a different choice.
Slow down conflict before it escalates
When you feel flooded, your capacity for rational thinking genuinely reduces. This is physiological, not personal. Having an agreement with your partner that either person can call a 20-minute break during a conflict and then return to the conversation can prevent the kind of escalation that damages trust over time.
Practise communicating needs, not just reactions
Trauma often teaches us to hide our needs because expressing them was unsafe. In adult relationships, this means partners cannot know what we actually need. Practising the language of needs, “I need reassurance right now,” “I need some space to process,” can feel deeply vulnerable at first. But it is also deeply connecting.
Understand your attachment style
Knowing whether you tend toward anxious attachment, avoidant attachment, or a more disorganised pattern gives you a map of your own behaviour. It is not about labelling yourself. It is about understanding the logic behind patterns that otherwise feel bewildering.
Consider somatic approaches
Because trauma lives in the body, talking about it alone is often not enough to shift it. Somatic approaches, which work directly with the body’s sensations and responses, can access what cognitive work sometimes cannot reach. At Tess Counselling, the Tapping into Relationships eft2 approach integrates the latest neuroscience with somatic therapy specifically to help people heal relational trauma at the level where it actually lives.
When Trauma Takes Up Space In a Relationship
When one partner has a significant trauma history misunderstandings accumulate quickly. The partner can feel like they are constantly walking on eggshells, that nothing they do is ever enough, or that their partner does not trust them, despite years of love and consistency.
The traumatised partner, meanwhile, can feel deeply ashamed of their reactions, guilty for the impact they have on their partner, and terrified that they are fundamentally broken or unlovable.
The trauma begins to spread within the relationship damaging both parties. Both are suffering. And both deserve support.
Couples counselling with a trauma-informed therapist can be genuinely transformative here, not because it fixes one person, but because it helps both partners understand the invisible force that has been shaping their relationship without either of them fully seeing it.
It Is Very Hard To Navigate This Trauma Bubble Alone
If you recognise yourself in any of what you have read today, please know that the patterns you are experiencing make complete sense given what you have lived through. They are not evidence that you are difficult, broken, or incapable of love.
They are evidence that your nervous system learned to survive. And with the right support, it can learn something new.
At Tess Counselling, Tess Reilly-Browne brings deep expertise in attachment trauma, complex relational dynamics, and the eft2 Tapping into Relationships approach to help individuals and couples heal from the inside out. Sessions are available face-to-face in Camberwell, Melbourne, and online across Australia.
Ready to take the first step?
Call Tess on 0427 220 052, visit Tess Counselling, or book a session directly online.
You deserve relationships that feel safe. That work starts here.
Frequently Asked Questions
Yes, genuinely. The nervous system is remarkably plastic, meaning it can learn new patterns of safety and connection at any age. Healing is not about erasing the past. It is about building enough felt safety in the present that the past no longer controls your responses.
Trauma-related patterns tend to appear across multiple relationships and often echo dynamics from your family of origin. Compatibility issues tend to be specific to the current relationship. A therapist can help you distinguish between the two, which matters enormously for what support will actually help.
Not necessarily, at least not at first. Individual therapy can bring enormous clarity and change. When both partners engage in the process together, however, the shifts tend to be deeper and more durable.
Attachment trauma refers to early relational experiences, typically in childhood, where the people responsible for your care were also a source of fear, unpredictability, or emotional unavailability. Because humans are wired to attach, these experiences become deeply embedded in how we relate to others throughout life.
There is no single honest answer to this. Some people experience significant shifts within months of beginning trauma-informed therapy. For others, particularly those with complex or long-standing trauma, it is a longer journey. What matters far more than speed is whether you are working with someone who genuinely understands how trauma operates in relationships.
With appreciation to the following photographers from Unsplash