This woman is slowly starting to see something she didn't know she had: Secondary Trauma. She plans to learn about the signs of secondary trauma and how to recognize 'em.
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Signs You Might Have Secondary Trauma and How to Recognise It

When you spend time supporting others through their struggles, it’s easy to overlook your well-being. You might not notice how much their pain weighs on you until it affects your thoughts, emotions, and how you see the world. Secondary trauma, also called secondary traumatic stress or vicarious trauma, builds up over time. If left unaddressed, it can impact your mental health, relationships, and ability to keep doing the work you care about. This blog will explore Signs You Might Have Secondary Trauma, How to Recognise It, and what it’s all about.

The key to managing secondary trauma is catching it early. If you know what to look for, you can act before it becomes overwhelming. Here are four common signs based on research in the field:

1. Unwanted, Intrusive Thoughts or Images

One of the first warning signs of secondary trauma is intrusive thoughts, flashbacks, or distressing images related to the painful stories you’ve heard. These memories may appear unexpectedly, replaying in your mind and making it hard to concentrate on everyday tasks (Bride et al., 2007).

2. Feeling Disconnected or Emotionally Numb

Over time, repeated exposure to trauma can make it harder to connect with your own emotions. You might feel like you’re just going through the motions—doing what needs to be done without feeling present. Studies have shown that emotional detachment can lead to burnout and affect job satisfaction, making it difficult to sustain meaningful relationships at work and in your personal life (Acquadro Maran et al., 2023).

3. Avoiding Certain Conversations or Situations

When you’ve absorbed too much emotional distress, your brain might start trying to protect you by avoiding anything that reminds you of it. You may find yourself pulling away from conversations, resisting specific work tasks, or distancing yourself from people who need support (Figley, 1995; Bride et al., 2007). While this might feel like a temporary relief, long-term avoidance can make managing things more complicated.

4. A Shift in Your Perspective of the World

Listening to trauma stories every day can change the way you see the world. You might start feeling like danger is everywhere, that people can’t be trusted, or that your efforts to help don’t make a difference. Over time, this can lead to anxiety, hypervigilance, or even a sense of hopelessness (Acquadro Maran et al., 2023).

The 4D Model: A Simple Way to Identify Secondary Trauma Signs

An easy way to remember these signs is by using the 4D model:

  • Disturbing – Recurring distressing thoughts, flashbacks, or nightmares (Bride et al., 2007).
  • Detached – Emotional numbness, difficulty feeling connected to others, or disengagement (Hooper et al., 2010).
  • Distant – Avoidance of conversations, work responsibilities, or relationships (Figley, 1995).
  • Distorted – A shifting worldview, increased fearfulness, or a loss of trust in personal or societal safety (Acquadro Maran et al., 2023).

Why It’s Important to Recognise These Signs of Secondary Trauma

Secondary trauma doesn’t just impact your emotions – it can also take a toll on your physical health, focus, and overall sense of well-being. It can lead to burnout, compassion fatigue, and emotional exhaustion if left unchecked.

The good news is that recognising these symptoms means you can take proactive steps to manage them. Therapy, professional supervision, or even small self-care changes can make a big difference. Research also highlights the role that workplaces and organisations play in reducing the impact of secondary trauma. Support systems like debriefing sessions, peer check-ins, and structured interventions have been found to help professionals build resilience (Acquadro Maran et al., 2023; Figley, 1995).

Final Thoughts

If any of these signs feel familiar, know you’re not alone. Secondary trauma is a normal response to prolonged exposure to distressing stories, and acknowledging it is the first step toward healing. Remember that prioritising your well-being isn’t selfish – it’s necessary. When you care for yourself, you’re protecting your mental health and ensuring you can continue helping others sustainably.

 If you’re struggling, consider reaching out for support, whether through therapy, professional supervision, or trusted colleagues. You deserve the same level of care and compassion that you so freely give to others.

References: 

Acquadro Maran, D., Dolce, V., & Colombo, L. (2023). Editorial: Secondary traumatic stress: Risk factors, consequences, and coping strategies. Frontiers in Psychology, 14:1148186.

Bride, B. E., Robinson, M. M., Yegidis, B., & Figley, C. R. (2007). Development and validation of the Compassion Fatigue Scale. Traumatology, 13(2).

Figley, C. R. (1995). Compassion fatigue as secondary traumatic stress disorder: An insider’s look. In B. R. Stamm (Ed.), Secondary traumatic stress: Self-care issues for clinicians, researchers, and educators. Sidran Press.

Hooper, C., Craig, J., Janvrin, D. R., Wetsel, M. A., & Reimels, E. (2010). Compassion satisfaction, burnout, and compassion fatigue among emergency nurses compared with nurses in other selected inpatient specialities—Journal of Emergency Nursing, 36(5).

Pearlman, L. A., & Saakvitne, K. W. (1995). Traumatic stress and the professional helper: Vicarious traumatisation. W. W. Norton & Company.

PTSDUK (2025). Understanding Secondary Trauma: A Guide for Professionals. Retrieved from https://www.ptsduk.org/secondary-trauma/

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