CAN MASTERING TRAUMA RESPONSE BE THE KEY TO A LONGER LIFE?
Discover how to uncover a hidden facet of mastery—one that’s not as obvious as it seems—and live a longer life
DR. SRINI PILLAY
MARCH 2025
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Trauma is associated with mental and physical challenges and premature death: Exposure to traumatic stressors is a widespread experience linked to increased risks of both physical and mental health challenges. Individuals who have encountered events such as abuse, assault, combat, or natural disasters face heightened susceptibility to conditions like cardiovascular disease, cancer, diabetes, chronic pain, and depression, as well as a greater likelihood of premature mortality. Research highlights the cumulative impact of adverse experiences, where each additional exposure contributes incrementally to the risk of health complications, regardless of PTSD status. This accumulation of risk underscores the profound and lasting effects of trauma on overall well-being. The question is—does mastering your trauma response matter? A recent study shed light on this.
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One mindset shift prevents the higher risk of death: Data from nearly 4,000 participants in the Midlife Development in the United States (MIDUS) study showed that individuals who reported more traumatic experiences faced a higher risk of death. However, the study also highlighted a protective factor: a strong sense of personal mastery, or the belief in one’s ability to control life’s outcomes. Those with higher levels of mastery were less affected by the adverse health risks of trauma, showing that resilience could dramatically alter the trajectory of those with challenging pasts.
Nearly 60% of participants reported at least one traumatic event, with experiences ranging from childhood abuse to life-threatening accidents or illnesses. Trauma's impact on mortality was most pronounced among individuals with lower mastery, revealing a dose-dependent relationship between cumulative trauma and early death. However, this association weakened significantly in participants with average or above-average mastery levels, emphasizing the critical role of psychological resilience. Surprisingly, other factors, like socioeconomic status, depressive symptoms, or unhealthy behaviors, did not explain this protective effect, pointing to the unique power of mastery in mitigating trauma’s effects.
The findings underscore the importance of interventions aimed at enhancing mastery and perceived control, especially for those with histories of trauma. Cognitive-behavioral therapies, technologies aimed at shifting mindsets to greater autonomy, and self-efficacy training could provide individuals with the tools to manage stress and foster resilience, potentially extending their lives.
Dr. Srini Pillay
Dr. Pillay is a Harvard-trained psychiatrist and expert on resilience and mindset.
Mastery on its own is insufficient: However, another study suggested that mastery is a double-edged sword in that it sensitizes you even more to negative events while opening the door to greater responsiveness to uplifting and positive events. This highlights the fact that mastery is not just about having generic resilience—it’s about believing deeply that you can be in control, regardless of what happens.
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Why do people resist believing in their abilities to control life circumstances? In my clinical practice, I often encounter individuals who resist the idea that they have the capacity to exert control over their lives. This resistance stems from an understandable yet complex dynamic: believing in one’s ability to influence outcomes inherently comes with greater responsibility. Accepting this responsibility can feel overwhelming as it removes the protective barrier of passivity—a state where one can defer accountability to external circumstances. This belief system also confronts a deeper reluctance to engage in self-reflection, which is often a painful but necessary step toward growth.
Trauma, when it asserts itself, has a paradoxical way of both declaring its presence and constructing an invisible cage around the individual—a cage defined by the identity of victimhood. It is crucial to recognize that victims are, indeed, victims of their circumstances or experiences. However, victimhood as an ongoing identity can become an alluring trap. It offers a sense of safety and validation, shielding individuals from the discomfort of acknowledging the power they still hold to reshape their lives. Choosing to step out of this cage requires courage and a willingness to embrace the responsibility of reclaiming one’s agency.
Reclaim Your Inner Strength
A strong sense of personal mastery can help against trauma.
Three actions to take:
1. Expand Your Resilience Toolbox
Avoid relying on just gritting your teeth and pulling through. Identify areas where you can establish control, even in small ways—like managing your routine or emotional responses. Focus on what is within your control to build a sense of agency and reduce trauma’s impact on your well-being.
2. Reclaim Your Inner Strength by Embracing Freedom
Kierkegaard described anxiety as "the dizziness of freedom," a paralyzing recognition of limitless possibilities. Trauma often exacerbates this dizziness, making the freedom to act feel overwhelming. Focus on small, deliberate choices affirming your agency to overcome this. For example, choose one meaningful action each day that reconnects you with your ability to shape your life. Embracing this freedom, however unsettling, is essential for rediscovering your power and moving forward.
3. Transform Responsibility into Empowerment
Freud noted that when you try to take the worry from a neurotic, they may cling to it fiercely as if it’s essential to their identity. Similarly, trauma can create a subconscious attachment to passivity, shielding you from the anxiety of responsibility. To break this pattern, responsibility should be reframed not as a weight but as the ultimate freedom. Start by asking, “What am I gaining by holding on to this worry or inaction?” Recognize that responsibility is not about perfection but about owning your ability to influence outcomes, however imperfectly. This shift liberates you to act purposefully and reclaim mastery over your life.
Trauma may shorten your lifespan, but the power to change this lies within your hands and mind.
