Signs trauma is affecting your relationship & 8 ways to heal

Key Takeaways

Past trauma can make it hard to trust your partner, feel safe, or talk openly. It might create distance or make you afraid your partner will leave, even if there’s no real reason to think that.
Shutting down, overreacting, or having trouble trusting your partner might be signs of past trauma. Understanding what triggers these strong emotions can help you better manage them.
If past trauma is impacting your relationship, mindfulness, sharing your feelings, and setting boundaries can help. Self-care, along with therapy, can support healing and pave the way for a healthier relationship.

Unresolved trauma can affect your relationships in ways you might not expect. You might pull away when a partner gets physically close or have big arguments over small issues, for example. For some, this trauma response could be linked to symptoms of post-traumatic stress disorder (PTSD), such as constant alertness, blocking out emotions, or difficulty trusting others.

If you or someone you know may have PTSD that’s impacting their relationships, understanding its impact is an important first step. The hidden effects of trauma in relationships can make it hard to trust, communicate, or feel secure with the people you care about.

But it’s absolutely possible to be in a healthy relationship if you have unhealed trauma. Although trauma is known to negatively impact relationships, the key to fostering healthy relationships is awareness and a commitment to growth. For example, you can set boundaries with your partner to feel safe or start therapy to better understand how trauma may be affecting your relationship.

Healing takes time, but you can create strong, healthy relationships with the right support.

Signs unhealed trauma is affecting your relationship

Past trauma can make relationships harder. Trauma affects relationships by often showing up as fear or mistrust, like being afraid your partner will leave or not trusting them, even if they haven’t done anything wrong. You may shut down during fights, avoid emotional closeness, or feel upset by things that remind you of your past.

Some signs that unhealed trauma might be impacting your relationship include:

Emotional shutdown: You close off emotionally or withdraw during conflict, making it hard to communicate.
Overreacting: Small issues may trigger big emotional reactions, like anger or sadness.
Difficulty trusting: You may feel suspicious of your partner’s intentions, even if they haven’t done anything to hurt you.
Fear of abandonment: You might worry your partner will leave, even when there’s no reason to believe that.
Avoiding closeness: You keep your partner at arm’s length, avoiding intimacy or emotional connection.

These experiences can lead to constant arguments, feeling distant, or not knowing how to work through problems. For example, you might push your partner away when things get tough, or they might not understand your reactions. Recognizing these signs can help you build a healthier relationship.

What’s triggering your trauma response behavior?

Triggers are reminders of past experiences that can bring up intense emotions or reactions, even if you don’t realize it. These triggers vary from person to person, but common examples include:

Feeling ignored or rejected: If you experienced abandonment or neglect in the past, moments when your partner is distracted or unavailable may feel overwhelming.
Arguments or raised voices: A history of conflict — especially in childhood — can make disagreements feel threatening, even when they’re minor.
Specific words or phrases: Hearing phrases like, “Calm down,” or, “You’re too sensitive” might remind you of dismissive or critical comments you endured in the past.
Certain environments or objects: For example, a crowded room, the smell of alcohol, or a particular song might bring up memories of traumatic experiences.
Physical sensations: A touch on the arm or a particular tone of voice might unconsciously transport you back to an earlier, painful experience.

These triggers can be connected to childhood trauma and cause emotional sensitivity, a desire to pull away, or stronger reactions in relationships. Research shows that abuse in childhood is a significant predictor of relationship stress, often leading to challenges in trust, communication, and emotional regulation. Recognizing these patterns is a powerful first step in learning how to manage them.

To better respond to these triggers, try:

Identifying and naming your triggers: Keep a journal, or make mental notes of situations that set off intense reactions. Understanding the “why” behind your feelings can be freeing.
Reframing your perspective: Remind yourself that your current circumstances are different from your past, and try to engage in cognitive reframing. For example, tell yourself, “This argument is about today, not about the conflict I saw growing up.”
Communicating your needs: Share with your partner what situations feel difficult and what they can do to help, like giving you space or using calming words during tough conversations.
Practicing grounding techniques: When you feel triggered, try methods like deep breathing, counting objects in the room, or focusing on a soothing texture (like holding a soft blanket).

Learning how to deal with trauma triggers in a relationship can feel overwhelming, but, with awareness and intentional effort, you and your partner can grow together and create a healthier dynamic.

Healing trauma to free your relationship

While self-help strategies cannot replace professional mental health support, they can be powerful tools to complement therapy and promote healing. These approaches can help you manage triggers, improve emotional regulation, and strengthen your connection with your partner as you work toward overcoming trauma.

Practice mindfulness and grounding techniques. These help you stay present during emotionally charged moments. Techniques like deep breathing, body scans, or focusing on sensory details can prevent you from reacting based on past trauma.
Build emotional awareness. Journaling or talking with a trusted friend about your emotions can help you understand how your past experiences influence your current feelings and behaviors.
Set and communicate boundaries. Learn to recognize what feels unsafe or overwhelming in relationships, and practice assertively communicating your limits to your partner.
Focus on self-compassion. Replace self-criticism with understanding. Remind yourself that healing takes time and you’re making progress with each step.
Acknowledge the impact of trauma. Recognize how your past experiences influence your emotions, behaviors, and relationships. Awareness is the foundation for meaningful change.
Open up to your partner. Share your experiences and how your trauma affects your relationship. Inviting your partner’s support fosters understanding and strengthens trust.
Educate yourself about trauma and relationships. Explore books, podcasts, or credible online resources (like the National Institute of Mental Health) to better understand how trauma shapes your responses and relationships. Focus on practical tools to navigate triggers and strengthen bonds.
Go to therapy. Trauma-focused therapies, like eye movement desensitization and reprocessing (EMDR) and cognitive behavioral therapy (CBT), can help you reprocess past experiences and change unhelpful thought patterns.

These strategies are effective because they target the core issues trauma creates: emotional dysregulation, distorted thinking, and a lack of trust in yourself or others. Then, they help you replace these patterns with healthier ways of thinking and acting.

Starting this journey may feel like a lot of work, but each step brings you closer to breaking free from the past and building the healthy, connected relationship you deserve.

Find care with Rula

Past trauma can resurface in relationships, making it difficult to trust, feel secure, or navigate conflicts. These challenges can stem from unresolved wounds that may affect how you connect with others, but the good news is that help is available. Trauma-informed therapy offers a path to healing, helping you process unresolved feelings, break unhealthy patterns, and build stronger, more fulfilling connections.

When you’re ready to begin your healing journey, we invite you to explore Rula. With our therapist-matching platform, you can quickly find an in-network provider who meets your needs and schedule your first live-video session for as soon as tomorrow. Our team is here to support you every step of the way and help you access the compassionate care you deserve.

About the author

Brandy Chalmers, LPC

Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy. Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.

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Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness. Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.