• COPING WITH PTSD AND CPTSD

PTSD post-traumatic stress disorderand CPTSD Complex PTSD affect people in different ways impacting their emotions, thoughts, behaviours, and even physical health.  or both conditions stand from trauma, CPTSD is typically linked to prolonged or repeated trauma, such as childhood abuse, domestic violence, or captivity.  Here’s how they can affect people:

Emotional and Psychological Effects

Flashbacks and intrusive memories – sudden, distressing memories of the trauma they feel like they’re happening in the present.

Hyper vigilance and anxiety – constantly feeling on edge, scanning for danger, or being easily startled.

Depression and low self-esteem – persistent sadness, guilt, or shame, especially in CPTSD.

Emotional Dis regulation Emotional Dis regulation – difficulty controlling emotions, such as intense anger, fear, or sadness.

Dissociation – feeling detached from reality, like watching oneself from outside the body.

Nightmares and sleep issues – frequent disturbing dreams related to the trauma.

 

Behavioural Effects

Avoidance – steering clear of places, people, or situations that trigger trauma related memories.

Self-destructive behaviours – engaging in risky activities, substance abuse, or self harm as c oping mechanism.

Memory problems – gaps in memory, especially around the trauma.

 

Physical  Effects

Chronic Pain and Fatigue Chronic Pain and Fatigue  – unexplained pain, headache, headaches, or stomach issues due to prolonged stress.

Weakened Immune System – more susceptibility to illness.

CPTSD– specific effects

In addition to PTSD symptoms, CPTSD often includes:

Deep feelings of shame and guilt – a pervasive sense of being bad or unworthy.

Difficulty with relationships – struggles with intimacy, fear of abandonment, or unhealthy attachment patterns.

A distorted sense of identity – feeling like you don’t know who you are or having a fragmented self image.

Both PTSD and C PTSD can be extremely challenging, but treatment – such as therapy (EMDR, CBT, DBT), medication, and support groups – can help individuals manage symptoms and heal

Professional treatment

Their options:

EMDR (eye movement desensitisation and reprocessing – memories so their less distressing.

CBT (cognitive behaviour therapy) – focuses on identifying and changing negative thought patterns.

DVT (dialectical behaviour therapy – useful for emotional regulation and distress tolerance, especially for CPTSD.

Internal family system therapy – helps process trauma by working with different parts of self.

Medication

SSRI/SNRI (example Prozac, Zoloft, Effexor) – can help with anxiety and depression.

Pazosin – sometimes prescribed to reduce nightmares.

Mood stabilises or antipsychotics – used in some cases especially for CTTSD – related emotional dysregulation

Coping strategies for daily life

Grounding techniques (for flashbacks and dissociation)

5–4– 3–2 – 1 Method – 95 things you see, four things you feel, three things you hear, two things you smell, one thing you taste.

Cold sensations – holding ice, splashing cold water on your face, or using peppermint oil can help bring you back to the present.

Deep breathing – try box breathing: inhaling for four seconds, halt for four, exhale for four, hold for four.

Managing Hypervigilance and Anxiety.

Safe space – create a place in your home where you feel secure.

Routine and structure – predictability can help reduce feeling of chaos.

Triggers when possible – identify and limit exposure to specific triggers.

healing from emotional dysregulation and shame.

• Self compassion exercise exercises – talk to yourself the way you would talk
• Journalling – write about feelings, but also about things that bring joy or hope.

Building healthy relationship relationships:

• Setting boundaries – learn to say no without guilt.
• Connecting with support people – find friends, family, or support groups who understand trauma.
• The therapeutic relationship relationships – a good therapist can model what safe relationship looks like.

Body based healing for trauma:

•  Yoga and tai chi – helps release trauma stored in the body.
• Exercise walking strength training, dancing reduces stress hormones.
• Progressive muscle relaxation – tense and relax each muscle group to release tension.

Support System and Resources

PTSD and CPTSD support groups – online or in person groups like the mighty or complex PTSD foundation.

Books:

T he body keeps the score by Bessel van der Kolk.

Complex PTSD: from surviving to thriving by Peter Walker.

What my bones know by Steph personal CPTSD memoir.

Apps

PTSD coach by the VA.

insight timer for guided meditations.

Remember Healing Takes Time But Progress Is Possible.