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Writer's pictureCraig Field

Living with Complex PTSD: Understanding, Coping, and Healing

Photot credit: Me. Craig Field Photos


Complex Post-Traumatic Stress Disorder (C-PTSD) is a condition that arises from prolonged exposure to traumatic situations, often involving a perceived lack of escape or control. While PTSD can develop after a single traumatic event, C-PTSD typically results from repeated trauma over a long period, such as in cases of chronic abuse, neglect, or captivity. This blog post explores how C-PTSD differs from PTSD, what it’s like to live with, and effective strategies for managing and overcoming it.


Understanding the Differences: C-PTSD vs. PTSD

PTSD:

  • Typically results from a single, significant traumatic event.

  • Symptoms include flashbacks, nightmares, severe anxiety, and intrusive thoughts about the event.

C-PTSD:

  • Develops from prolonged trauma, often involving abuse, neglect, or entrapment.

  • In addition to PTSD symptoms, C-PTSD includes difficulties with emotional regulation, self-perception, and relationships.


Key symptoms of C-PTSD include:

  1. Emotional Regulation: Difficulty managing emotions, leading to intense anger, sadness, or anxiety.

  2. Consciousness: Issues with dissociation, memory lapses, or feeling disconnected from oneself.

  3. Self-Perception: Deep feelings of guilt, shame, or worthlessness.

  4. Interpersonal Relationships: Trouble maintaining healthy relationships, often marked by mistrust or repeated cycles of conflict.

  5. Perception of the Perpetrator: Preoccupation with or distorted perceptions of the abuser.


Living with Complex PTSD

Living with C-PTSD can feel like being trapped in a constant state of alertness and fear. The symptoms can permeate every aspect of life, making daily functioning a challenge. Here’s what it can be like:

  1. Hypervigilance: Constantly being on guard, anticipating danger even in safe environments.

  2. Emotional Flashbacks: Sudden and intense emotional responses to reminders of past trauma without specific visual memories.

  3. Interpersonal Struggles: Difficulty trusting others, leading to isolation or strained relationships.

  4. Negative Self-View: Persistent feelings of guilt, shame, or unworthiness, often reinforced by self-critical thoughts.

  5. Avoidance: Steering clear of situations, places, or people that trigger memories of trauma, limiting life experiences and opportunities.


Strategies for Managing and Overcoming Complex PTSD

While living with C-PTSD is challenging, there are effective strategies and treatments that can help manage symptoms and foster healing. Here are some key approaches, and again this is by no means a complete list, or a guarantee of getting better list, but it is a good place to start list:

  1. Seek Professional Help: Therapy is essential for managing C-PTSD. Specialized forms of therapy, such as Trauma-Focused Cognitive Behavioral Therapy (TF-CBT). A therapist with experience in trauma and C-PTSD can provide crucial support and guidance.

  2. Develop a Strong Support System: Building a network of trusted friends, family members, or support groups can provide emotional support and reduce feelings of isolation. Sharing experiences with others who understand trauma can be especially healing.

  3. Practice Mindfulness and Grounding Techniques: Techniques like mindfulness meditation, deep breathing exercises, and grounding exercises can help manage anxiety and keep you present in the moment.

  4. Create a Safe Environment: Establishing a safe and comforting home environment can reduce triggers and provide a sense of security.

  5. Engage in Self-Care: Regular self-care practices, including exercise, healthy eating, adequate sleep, and engaging in hobbies, can improve overall well-being and resilience.

  6. Set Realistic Goals: Breaking tasks into smaller, manageable steps and setting realistic, achievable goals can prevent feeling overwhelmed and provide a sense of accomplishment.

  7. Journaling: Writing about your thoughts and experiences can be a therapeutic way to process emotions and track your healing journey.

  8. Educate Yourself: Understanding C-PTSD and its effects can empower you to manage your symptoms and seek appropriate help. Knowledge reduces stigma and fosters a proactive approach to healing.

  9. Learn and Practice Self-Compassion: Being kind and understanding to yourself is crucial. Recognize that your reactions are normal responses to abnormal situations, and give yourself grace as you navigate your healing journey.

  10. Avoid Negative Coping Mechanisms: Steering clear of substance abuse and other harmful behaviors is essential. These can provide temporary relief but ultimately worsen C-PTSD symptoms.


Conclusion

Living with Complex PTSD is a challenging and often exhausting experience, but it is possible to find a path to healing and recovery. By seeking professional help, building a supportive network, and adopting healthy coping strategies, you can manage C-PTSD and improve your quality of life. Remember, healing is a journey that takes time, patience, and compassion. If you or someone you know is struggling with C-PTSD, don’t hesitate to reach out for support. There is hope, and there are resources available to help you reclaim your life.


A note about the author: Craig Field (me) is not a trained counsellor or therapist. I do try to offer advice based on my own personal experience; however, you should always talk to a medical practitioner or qualified therapist to come up with a tailored plan to help with your illness. My knowledge comes from my own personal, lived experience and that of witnessing people close to me navigating the mental health system. These blog posts are not intended to replace your doctor or psychologist.

 

Together we CAN make a difference!


If this post has brought up some difficult thoughts for you please seek help from your doctor or one of the services listed below. In an emergency dial 000.

13YARN 13 92 76

Blue Knot Helpline 1300 657 380

First Nations Support Line 1800 959 500

Headspace 1800 650 890

Mens Helpline 1300 789 978

Standby support after suicide 1300 727 247

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