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.