Trauma is the lasting emotional response to an event or series of events that are deeply distressing or disturbing. A traumatic event can involve an actual or perceived threat of death, serious injury, or sexual violence. It overwhelms a person’s ability to cope and can harm their sense of safety, self, and ability to regulate emotions.
The impact of a traumatic event depends more on the individual’s subjective experience than on the event itself. While a stressful experience might make a person stronger, a traumatic response can keep them “stuck,” and their nervous system may remain activated long after the danger has passed.
Causes and types of trauma
Trauma can result from a wide range of experiences, and not everyone who experiences a distressing event will be traumatized by it.
Acute trauma
This refers to a single, short-lived event.
- A serious accident
- A single violent attack, such as a mugging or sexual assault
- A natural disaster
Chronic trauma
- This results from prolonged and repeated exposure to traumatic events.
- Ongoing domestic violence
- Long-term childhood abuse or neglect
- Being a prisoner of war
Complex trauma
This occurs from multiple traumatic events, often within the context of a caregiving relationship. It is frequently linked to childhood abuse and neglect and can severely disrupt a person’s ability to form trusting relationships.
Other types
Vicarious trauma: The emotional residue of exposure that counselors, first responders, and other professionals are exposed to as they work with people’s traumatic experiences and the material they hear and see.
Generational trauma: A type of trauma experienced across generations of a family or community.
Symptoms and effects
Trauma affects people emotionally, psychologically, and physically. Symptoms can appear immediately after an event or emerge years later.
Emotional and psychological effects
- Shock, denial, and disbelief
- Intrusive memories, dreams, and flashbacks
- Fear, anxiety, anger, sadness, and mood swings
- Feeling detached from others and emotionally numb
- Self-blame, guilt, and shame
- Difficulty concentrating or sleeping
Physical effects
- Being easily startled or “on guard” all the time (hypervigilance)
- Aches and pains, fatigue, or other physical complaints
- Changes in eating or sleeping patterns
- Increased heart rate and rapid breathing
Healing and recovery
Healing from trauma is a process that can be worked on over time, and it looks different for everyone.
Seek professional help: Therapists specializing in trauma can provide tools and guidance through therapies like Cognitive Behavioral Therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR).
Practice self-care: Engage in activities like regular exercise, a balanced diet, and getting enough sleep. Mindfulness and relaxation techniques such as deep breathing can also help regulate the nervous system.
Build a support system: Talking with trusted friends, family, or joining a support group can help you feel less isolated.
Avoid unhealthy coping mechanisms: Using substances like alcohol or drugs to numb difficult emotions can lead to more problems in the long run.
- Personal hygiene and mental health have a powerful two-way relationship: poor hygiene can be a sign of declining mental health, while maintaining good hygiene can be a therapeutic practice that boosts emotional well-being.
How poor hygiene reflects mental health issues
Neglecting personal care is not a sign of laziness but a common symptom of various mental health conditions. The overwhelming feelings associated with these conditions can make even simple tasks feel impossible.
Depression: The lack of energy, motivation, and feelings of worthlessness that accompany depression can make basic self-care routines like showering, brushing teeth, and changing clothes feel like an insurmountable challenge.
Anxiety and trauma: For people with anxiety or PTSD, bathing or other hygiene routines can trigger overwhelming thoughts or flashbacks related to past trauma. For others, social anxiety can cause them to avoid situations where they might be judged for their appearance, which reinforces feelings of inadequacy.
Cognitive impairments: Some mental health disorders, such as severe depression or psychotic disorders, can cause “executive dysfunction,” which affects the brain’s ability to plan, initiate, and complete a task.
Sensory sensitivities: Certain conditions, such as autism spectrum disorder, can involve heightened sensory reactions. The feel of water, the temperature, or the smell of soap can make bathing an uncomfortable or even painful experience.
How improving hygiene can benefit mental health
Taking small, consistent steps to improve personal hygiene can have a positive “flow-on effect” on your mental well-being.
Boosts self-esteem: Being clean and well-groomed can make you feel more confident and in control, both mentally and physically. This can help combat feelings of worthlessness and create a more positive self-image.
Reduces stress: The physical act of cleaning can release endorphins, which have mood-boosting effects and help reduce stress. A warm shower or bath can also be a calming, therapeutic experience.
Improves social connections: Poor hygiene can lead to social isolation, which worsens mental health. By maintaining a hygienic appearance, you can feel more comfortable and confident in social situations, improving your relationships.
Helps build structure: Creating a consistent daily hygiene routine can help you build structure and discipline, which can provide a sense of control that is often lost during mental health struggles.
Promotes mindfulness: Mindfully performing routine tasks, like brushing your teeth, can reduce stress and help you feel more grounded in the present moment.
Practical steps for when self-care is difficult
If you or a loved one is struggling with personal hygiene due to a mental health issue, here are some helpful strategies:
Start small: Don’t try to do everything at once. Focus on one small, manageable task, like washing your face or brushing your hair. Accomplishing even one small thing can provide a sense of accomplishment.
Create a simple routine: Use reminders or associate hygiene tasks with other daily activities, like showering at the beginning of the workday or freshening up before bed.
Make it easier: For days when a full shower feels overwhelming, keep disposable bathing cloths nearby for a quick refresh.
Enhance the experience: Splurge on a high-quality soap or use aromatherapy scents in your bath or shower to make the experience more enjoyable.
Use rewards: Create a reward system for accomplishing a hygiene goal. For example, after a week of brushing your teeth twice a day, you can enjoy a favorite hobby.
Talk to someone: If poor hygiene is a symptom of a deeper mental health issue, professional help can be beneficial. Therapists can help you address the underlying causes of your struggles with self-care.
