What Is Trauma, Really? Big T, Little t, and Two Experiments to Try Today

Your nervous system isn't broken. It's doing exactly what it was designed to do.

But when the danger has passed and the responses stay — the numbness, the sleeplessness, the reactions that feel way too big for the moment — that's when it becomes important to understand what's actually happening inside you.

In this Healing Lab episode, Jessica Colarco, LCSW, takes you deep into the world of Big T and Little t trauma — what they are, how they live in your body, and most importantly, two simple experiments you can start today to begin reconnecting with yourself.

This isn't about diagnosing yourself or labeling your past. It's about getting curious, getting honest, and understanding that healing starts with noticing.

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In This Episode

1. The difference between Big T and Little t trauma — and why "little" doesn't mean less significant
2. The three impacts of Big T trauma: somatic disconnection, hypervigilance, and narrative fragmentation
3. The three impacts of Little t trauma: chronic sleep disruption, emotional flooding, and persistent on-edge feelings
4. Why the nervous system doesn't rank experiences — it just responds to them
5. Why healing has to include the body, not just the mind
6. Healing Lab Experiment #1: The body scan check-in — a gentle somatic practice to notice where you're connected and where you're not
7. Healing Lab Experiment #2: The trigger log — a 24–48 hour practice to map the gap between stimulus and story
8. A guided body scan you can do right now, in real time

Takeaway

Your nervous system learned its responses to keep you safe. It did its job. But you don't have to stay in survival mode forever. Healing is possible — and it starts with exactly what you practiced today: noticing.

Try the Healing Lab Experiments

Experiment #1 — The Body Scan Check-In Find a comfortable seat, close your eyes or soften your gaze, and slowly move your awareness from the top of your head to the soles of your feet — about five minutes. You're not fixing anything. You're noticing. Document what you find, especially any areas that feel numb, distant, or hard to locate.

Experiment #2 — The Trigger Log For 24–48 hours, keep a small notebook or your phone's notes app handy. Every time you feel a spike of irritability, anxiety, or emotional flooding, log three things: (1) What happened right before? (2) What did your body do first? (3) What story did your brain immediately tell you about what it meant?

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Contact Jessica here.

Let's connect: Instagram: https://www.instagram.com/healingismyhobby/ YouTube: https://www.youtube.com/@healingismyhobby

Would you like to learn more about Jessica's clinical practice? Click here.

Big T trauma, little t trauma, somatic disconnection, hypervigilance, narrative fragmentation, body scan meditation, trauma triggers, nervous system healing, emotional flooding, trauma-informed therapy, PTSD, somatic therapy, polyvagal theory, trauma responses, healing lab