There’s a lot more awareness about trauma today than ever before. But it’s a complex topic with plenty of nuance. In fact, the word “complex” factors directly into this discussion. Generally speaking, conversations about trauma revolve around a specific, terrible event. It might be, for example, an accident or the death of a loved one. Such experiences can result in Post-Traumatic Stress Disorder (PTSD).
Complex Trauma, however, is similar but arises when a person endures ongoing, relentless traumatic experiences. About three percent of people in the U.S. struggle with Complex Post-Traumatic Stress Disorder (C-PTSD)
Examples of Complex Trauma
The ongoing events listed below typically occur during childhood but can happen to anyone at any time. The criteria are that the person is subjected to long-term abuse or suffering and is unable to escape from it. Such complex traumatic events include:
Sexual abuse or incest
Physical and/or emotional abuse
Medical abuse
Human trafficking and being prostituted
Living in a war zone
Living in a place besieged by campaigns of genocide
Torture
Kidnapping
Ongoing neglect or abandonment
Child forced into the role of an adult, caretaker, or parent
C-PTSD is more likely if:
The ongoing trauma happened during your childhood
You had a real or perceived lack of escape or rescue
The abuser was someone close to you
More than one trauma was occurring at the same time
How Does Complex Trauma Affect People?
Any intense stressor can activate the body’s fight-or-flight response. Under typical circumstances, it serves to shut down non-essential systems and prioritize survival. All things being equal, this stress response dissipates once the threat has passed. But what if the stress doesn’t pass?
People struggling with complex trauma remain in a state of hypervigilance. Everything feels like danger, putting their minds and bodies at high risk of further problems. Like all trauma survivors, they are subject to the following:
Flashbacks, nightmares, and intrusive thoughts
Memory loss and dissociation
Sleep disturbances
Being easily startled
Unexplained aches, pains, and bodily tension
Digestive issues
Trouble regulating your emotions
Social isolation and avoidance
Low self-esteem
When C-PTSD is Present
If complex trauma causes C-PTSD, in addition to the symptoms listed above, a person may:
Display angry outbursts
Lose trust in others and the world, in general
Believe no one understands them or what they’ve been through
Avoid making any kind of connection with others
Feel permanently damaged
Feel different from others and find it difficult to deal with anyone else
Self-Help For Complex Trauma
A lot of the common relaxation techniques you’ve probably heard of are useful in easing C-PTSD symptoms. For example:
Journaling
Breathing exercises
Meditation
Tai chi, yoga, and dance
Maintaining regular sleep patterns
Making healthy eating choices
Daily exercise and physical activity
Being in nature
Also, it can be incredibly helpful to talk with loved ones about your triggers. Let them know what you’re going through and how they can help. All of this adds up to excellent complementary care while you work with a therapist.
Treatment For Complex Trauma
Trauma requires more than self-help. Conditions like C-PTSD can be debilitating. Fortunately, several therapeutic approaches have been found effective for people with complex trauma. These include:
Internal Family Systems
Experiential Dynamic Therapy
Cognitive Behavioral Therapy (CBT)
Dialectical Behavioral Therapy (DBT)
Eye Movement Desensitization and Reprocessing (EMDR)
Somatic therapies
The first step is accepting the need for change and committing to a plan. These are challenging steps, but I can help you along the way. If complex trauma is impacting your life, I urge you to reach out and connect. Depending on the specifics of your situation, your therapist will present the best options so you can work together toward recovery.
Learn more about Trauma & PTSD Treatment.