How to Cope with CPTSD

Complex post-traumatic stress disorder is a complicated mental disorder caused by prolonged abuse or distress, often during childhood. CPTSD is manageable by following the correct steps for decreasing symptoms, such as talk therapy and medications. [1]

Part 1
Part 1 of 4:

Recognising Symptoms

  1. CPTSD often includes persistent feelings of sadness, guilt, or shame. Becoming aware of these emotions is the first step toward addressing them. Other symptoms include: [2]
    • Feeling:
      • Distrustful of the world
      • Permanently damaged or worthless
      • Of emptiness
      • A difficulty controlling your emotions
    • Dissociative symptoms:
      • Depersonalisation (feeling disconnected from the self)
      • Derealisation (feeling disconnected from the world)
  2. Your brain and body work together heavily, so you may experience these unpleasant physical symptoms. Some of these include: [3]
    • Headaches
    • Dizziness
    • Chest pain
    • Stomach aches
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  3. These behavioural symptoms often serve as coping mechanisms to manage overwhelming trauma responses. Patterns frequently seen in CPTSD include:
    • Avoidance symptoms: [4]
      • Avoiding situations, places, and other things that trigger flashbacks
      • Avoiding relationships or friendships, or finding them very difficult
    • Issues with sleep: [5]
      • Insomnia
      • Nightmares
    • Other: [6]
      • Flashbacks
      • Memory issues
      • Issues with substance misuse
  4. People experiencing CPTSD most often face issues sustaining relationships with others. This can lead to feelings of inadequacy and guilt. CPTSD can also lead to difficulties with: [7]
      • Trusting others
      • With emotional or physical intimacy
      • Feeling close to others
      • Regulating emotions around others
  5. Using a journal, write down what the causes of your symptoms seem to be. You can do this by tracking your symptoms and what you did that day, then making connections between symptoms and situational or other triggers.
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Part 2
Part 2 of 4:

Seeking Professional Support

  1. You must see a mental health professional, of some description, for treatment and diagnosis. [8] They can help you manage your symptoms and triggers and provide emotional support. Seeing a mental health professional is key to working on your CPTSD and is an almost necessary step in your recovery.
  2. Speak with your mental health professional about possible treatment options. There are no CPTSD-specific medications. However, some medications that are sometimes beneficial for CPTSD include: [9]
    • Antidepressants
    • Anti-anxiety medications
    • Sleep medications
  3. [10] Find CPTSD, or PTSD, support groups in your area or online. This can help you connect with others who understand your symptoms and can provide a sense of belonging and additional support. This is useful, as they will understand your situation better and can provide support and advice.
  4. Research your diagnosis, find out more information on treating and living with CPTSD, and look for others who have shared their experiences overcoming and dealing with living with this trauma-based disorder.
  5. Work with your mental health professional to create a plan for your ongoing mental well-being. This can include basic daily tasks, forms of therapy, support from those around you, and more. You might work through these CBT strategies with your psychologist or therapist: [11]
    • Learning how your body responds to trauma and stress
    • Learning how to manage symptoms
    • Recognising and redefining unhelpful thought patterns
    • Exposure therapy [12]
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Part 3
Part 3 of 4:

Managing Symptoms

  1. Methods such as deep breathing, progressive muscle relaxation, or mindfulness meditation can help ground you in times of distress. [13] Grounding techniques can also help manage your emotions and may greatly improve your well-being.
  2. Use tools such as speaking with your therapist, journalling or creative practices to work on your emotional regulation. All of these options provide you with an emotional outlet, which can help take some of the stress out of regular, daily life.
  3. [14] Learn to say no to people, and develop an idea of your needs. Stick to your words firmly, and don't allow people to convince you to back down. You will know what you need, so be assertive.
  4. Engaging in physical activity is shown to help improve symptoms of emotional distress in CPTSD and PTSD. [15] You may choose to engage in whichever physical activity sounds the most interesting to you. Some examples of beneficial exercises include:
    • Martial arts
    • Jogging
    • Walking
    • Yoga
    • Muscle training
  5. Learn to comfort yourself by using strategies that engage your five senses. [16] Work on engaging your touch, sight, hearing, smell, and taste. Different strategies work best for different people, so creating a plan based on your needs is a beneficial idea.
    • Touch:
      • Ice cubes
      • Fluffy items
      • Weighted items
    • Sight:
      • Photos you enjoy looking at
      • Sensory videos
      • Different coloured lights
    • Hearing:
      • Music
      • Sensory objects that make noise
      • Meditation music
    • Smell:
      • Essential oils
      • Perfume
    • Taste:
      • Spicy food
      • Sour lollies
      • Mints
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Part 4
Part 4 of 4:

Creating Supportive Routines

  1. Having a consistent routine can help you manage your symptoms better and provide a sense of control in your life. [17] Having CPTSD often leads to feelings of lack of control; you will see great benefit from countering those feelings.
  2. Making sure to get enough sleep is essential. Lack of sleep will only worsen your symptoms. If necessary, you may want to consider taking some form of sleep medication for this. Melatonin is a natural hormone found in your body; supplementing melatonin will likely help with your sleep schedule. [18]
  3. A healthy diet is crucial for good mental well-being. As your brain is directly fuelled by what you eat, it is essential to get the nutrition you need throughout the day. This can be done by: [19]
    • Prioritising protein
    • Eating fruits and vegetables
    • Eating whole grains and legumes
    • Incorporating healthy fats into your diet
      • You may want to consider talking to your doctor about supplementing with Omega 3. [20]
  4. Make sure your daily schedule isn't too packed with productivity. You need time for yourself. Make time every day to practise the techniques you have learnt to manage your CPTSD. This is an important step, as you don't want to go back on your progress.
  5. Make the effort to reach out to people. Although it may not seem like it to you, they'll appreciate it if they're someone you should be spending your time with. Talk to your family and friends more often if they are beneficial for your well-being. Staying connected to others is crucial, as you'll only grow more isolated if you don't do so. Isolation is never going to benefit your mental well-being, so be sure to avoid it at all costs.
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      Tips

      • Carry an object that reminds you of the present. This can help during flashbacks and times of distress. Examples include an item of jewellery, a keychain, [21] or a weighted item.
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      • Set realistic goals for yourself. Try your best to work towards them, without being too harsh on yourself if you can't.
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      • Find ways to build your self-esteem, such as taking classes or volunteering.
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      Warnings

      • If you or a loved one is having thoughts of suicide, immediately call emergency services or go to an emergency room. Don't wait until it's too late.
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      References

      1. ↑ https://my.clevelandclinic.org/health/diseases/24881-cptsd-complex-ptsd
      2. ↑ https://www.mind.org.uk/information-support/types-of-mental-health-problems/post-traumatic-stress-disorder-ptsd-and-complex-ptsd/complex-ptsd/
      3. ↑ https://www.mind.org.uk/information-support/types-of-mental-health-problems/post-traumatic-stress-disorder-ptsd-and-complex-ptsd/complex-ptsd/
      4. ↑ https://my.clevelandclinic.org/health/diseases/24881-cptsd-complex-ptsd#symptoms-and-causes
      5. ↑ https://www.ptsduk.org/what-is-ptsd/complex-ptsd/8/
      6. ↑ https://www.medicalnewstoday.com/articles/complex-ptsd-triggers-in-relationships#effects
      7. ↑ https://www.medicalnewstoday.com/articles/complex-ptsd-triggers-in-relationships
      8. ↑ https://my.clevelandclinic.org/health/diseases/24881-cptsd-complex-ptsd
      9. ↑ https://my.clevelandclinic.org/health/diseases/24881-cptsd-complex-ptsd
      1. ↑ https://my.clevelandclinic.org/health/diseases/24881-cptsd-complex-ptsd
      2. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC8489050/
      3. ↑ https://my.clevelandclinic.org/health/diseases/24881-cptsd-complex-ptsd
      4. ↑ https://www.sandstonecare.com/blog/coping-skills-for-anxiety/
      5. ↑ https://www.kennedymclean.com/blog/recovering-from-complex-trauma
      6. ↑ https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.943479/full
      7. ↑ https://www.psychologytoday.com/us/blog/not-where-i-want-to-be-in-life/202301/how-to-self-soothe-using-your-5-senses
      8. ↑ https://cptsdfoundation.org/2020/12/25/the-importance-of-self-care-when-coping-with-cptsd/
      9. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC4273450/
      10. ↑ https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health
      11. ↑ https://foodforthebrain.org/ptsd/
      12. ↑ https://www.mind.org.uk/information-support/types-of-mental-health-problems/post-traumatic-stress-disorder-ptsd-and-complex-ptsd/self-care/

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