Living with the effects of complex trauma can feel like carrying an invisible weight that impacts every aspect of your life.
If you've found yourself struggling with overwhelming emotions, difficulty in relationships, or a persistent sense that something isn't quite right, you may be dealing with the aftermath of complex trauma.
The good news is that healing is possible, and can be attained with today’s advanced therapy techniques like EMDR, Internal Family Systems, Neurofeedback, Somatic Experiencing, and more.
What is Complex Trauma?
Complex trauma, also known as Complex Post-Traumatic Stress Disorder (CPTSD), is a psychological condition that results from prolonged, repeated exposure to traumatic events.
Unlike single-incident trauma, complex trauma often occurs in situations where an individual is under the control of another person and escape seems impossible. This can include experiences such as childhood abuse, domestic violence, human trafficking, or living in a war zone.
The effects of complex trauma can be far-reaching and deeply ingrained, impacting a person's sense of self, their ability to regulate emotions, and their capacity to form healthy relationships.
It's important to understand that if you're experiencing these challenges, you're not alone, and your reactions are a natural response to extraordinary circumstances. Thankfully, these reactions can diminish and be overcome with therapy.
Why This Guide Matters
This comprehensive guide will aid in understanding and healing from complex trauma and CPTSD.
Whether you're just beginning to recognize the impact of past experiences on your life, or you've been on a healing journey for some time, this guide aims to provide you with:
1. A clear understanding of what complex trauma is and how it differs from other forms of trauma
2. Insights into the various ways complex trauma can manifest across different life stages
3. An overview of effective therapeutic approaches and self-care strategies
4. Hope and encouragement for your healing journey
Throughout this guide, we'll explore the intricate nature of complex trauma, look at cutting-edge treatment options, and offer practical advice for navigating the path to recovery.
Our goal is to empower you with knowledge and tools to move forward in your healing process without feeling overwhelmed or discouraged by the road ahead. It can be a long road, but each step is very rewarding (and worth the effort).
Remember, healing from complex trauma is not about erasing the past, but about reclaiming your present and future. It's about building resilience, rediscovering your strengths, and creating a life that aligns with your true self.
Understanding Complex Trauma
For starters, let’s look at what complex trauma is, what causes it, and how it affects people across the lifespan.
What is Complex Trauma?
Complex trauma goes beyond a single traumatic event.
It refers to prolonged, repeated experiences of traumatic events. They are often interpersonal and occur during vulnerable periods, such as childhood or adolescence.
These experiences are multiple, chronic, and prolonged. They can and do profoundly impact a person's development and well-being.
It's important to distinguish complex trauma from other forms of trauma:
- Complex Trauma vs. Chronic Trauma: While these terms are often used interchangeably, chronic trauma typically refers to ongoing exposure to stressful events, while complex trauma specifically involves repeated interpersonal trauma and its developmental impacts.
- Complex Trauma vs. PTSD: Post-Traumatic Stress Disorder (PTSD) can result from a single traumatic event, while Complex PTSD (CPTSD) stems from sustained, repeated trauma. CPTSD includes the core symptoms of PTSD along with additional challenges related to emotional regulation, interpersonal relationships, and sense of self.
The ICD-11 (International Classification of Diseases) recognizes Complex PTSD as a distinct diagnosis. This highlights the unique characteristics and challenges associated with complex trauma.
A Few Common Causes of Complex Trauma
Now let’s look at a few things that can cause complex trauma to develop.
Complex trauma can arise from various situations where an individual experiences repeated or prolonged exposure to traumatic events. Some possible causes include:
- Childhood abuse (physical, emotional, or sexual)
- Witnessing violence or abuse of another
- Chronic neglect or abandonment
- Domestic violence
- Human trafficking
- Prolonged medical procedures or medical trauma
- War or living in areas of civil unrest
- Genocide campaigns
- Cult-like religious experiences
- Severe bullying (from “friends”, family, and schoolmates)
- Enmeshment or engulfment trauma
- Parentification (children taking on adult roles)
- Negative parental attitudes toward a child
It's crucial to understand that complex trauma often occurs in situations where the individual feels trapped or perceives no viable means of escape. This can cause a person to go into “freeze” mode, a common trauma response.
Effects Across the Lifespan
The impact of complex trauma can manifest differently at various stages of life.
Understanding these effects can help in recognizing and addressing trauma-related challenges.
Complex Trauma in Children
Children exposed to complex trauma may experience:
- Developmental delays
- Difficulty forming secure attachments
- Problems with emotional regulation
- Cognitive impairments, including learning difficulties
- Altered stress response systems
- Behavioral issues, including aggression or withdrawal
- Difficulties with empathy
These early experiences can shape a child's understanding of the world, relationships, and their own self-worth. This will likely lead to long-term challenges if not addressed.
Our child therapists can help in any situation where a child has experienced repeated traumas and may be experiencing complex trauma. We use a variety of techniques and tools, which we discuss in detail below.
Complex Trauma in Teenagers
Adolescents with a history of complex trauma might exhibit:
- Increased risk-taking behaviors
- Substance abuse issues
- Self-harm or suicidal ideation
- Difficulties in peer relationships
- Academic struggles
- Identity confusion
- Heightened sensitivity to rejection or abandonment
The teenage years are crucial for identity formation and social development, making the effects of complex trauma particularly impactful during this period.
Though the culture around mental health is changing, many of today’s adults still experience the effects of complex trauma from their teen years. The sooner complex trauma is addressed, the better.
Complex Trauma in Adults
Adults who have experienced complex trauma, especially in childhood, may struggle with:
- Chronic health issues
- Difficulty maintaining stable relationships
- Career instability or underachievement
- Substance abuse or addiction
- Mental health disorders (depression, anxiety, personality disorders)
- Challenges with emotional regulation and impulse control
- Persistent feelings of shame, guilt, or worthlessness
A key symptom of complex trauma in adults is the tendency to invalidate one's own traumatic experiences.
This self-invalidation can manifest as thoughts like "It wasn't that bad" or "Others have it worse.”
This only masks the terrible feelings and makes it challenging to seek help or acknowledge the impact of past experiences.
It's important to note that the coping mechanisms developed in response to complex trauma often served a protective function at the time.
For instance, hypervigilance or distrust may have been necessary for survival in an abusive environment. However, these same mechanisms can become problematic in adulthood, interfering with forming healthy relationships or achieving personal goals.
Understanding the pervasive effects of complex trauma across different life stages is crucial for developing effective treatment strategies and fostering compassion for oneself and others on the healing journey.
At Neuro Colorado, we help children, teenagers, and adults to overcome many types of trauma, including complex trauma. Please read our trauma therapy page and contact us for a free 30-minute consultation. We offer in-person, video, and phone consultations per your convenience.
Remember, these effects are not a reflection of personal weakness, but rather a testament to the profound impact of traumatic experiences and the resilience of those who have survived them.
The Healing Journey
Healing from complex trauma is a deeply personal and often challenging journey. It's important to recognize that recovery is possible, even if it feels distant at times.
Here's what you need to know about embarking on this path:
The Importance of Professional Help
While self-help strategies can be valuable, healing from complex trauma typically requires professional support.
Trauma-informed therapists can provide the guidance, tools, and safe space necessary for processing traumatic experiences and developing healthier coping mechanisms.
Stages of Recovery
The healing journey often progresses through several stages:
- Safety and Stabilization: Establishing a sense of safety, both physical and emotional, is crucial. This may involve learning grounding techniques and developing internal resources for self-regulation.
- Remembrance and Mourning: Processing traumatic memories and grieving losses associated with the trauma. This stage is where most of the trauma processing takes place and where past experiences diminish in intensity. This processing is typically done with the support of a trained therapist. And it can help to work with a trained grief therapist.
- Reconnection and Integration: After processing your experiences come reconnecting with others safely, and integrating your healing into your way of being. This stage focuses on moving forward and redefining one's life post-trauma. This is often where feelings start to become more positive again.
- Post-traumatic Growth: While not everyone experiences this stage, many survivors find they've gained new perspectives, strength, or purpose through their healing journey.
Throughout the stages of recovery, there are opportunities for wisdom to grow. Wisdom is often a byproduct of healing, in other words.
Getting support from therapists who’ve walked this path themselves, and who have helped others walk this path, is the best way forward.
Recognizing the Seriousness of Complex Trauma
It's crucial to acknowledge the profound impact of complex trauma.
Complex trauma can have severe, long-lasting effects on mental and physical health, relationships, and overall quality of life.
The Adverse Childhood Experiences (ACE) study correlates childhood trauma with worse health and social outcomes later in life. And it can harm healthy childhood development, according to studies.
Recognizing its seriousness is a key step in prioritizing your healing and seeking appropriate help.
Remember, healing isn't linear. You may move back and forth between stages, and that's okay. The goal is progress, not perfection.
Therapeutic Approaches
Several evidence-based therapeutic approaches have shown effectiveness in treating complex trauma. Here are some of the most widely recognized methods, all of which our therapists are trained to help you with here at Neuro Colorado:
EMDR Therapy
Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy treatment originally designed to alleviate the distress associated with traumatic memories.
- How it works: EMDR therapy involves recalling distressing images while receiving bilateral sensory input, typically side-to-side eye movements. Clients may choose to talk or not per their preference; it’s not required for EMDR to be effective.
- Effectiveness: It's recognized as an effective treatment for trauma by several international health organizations.
- Duration: The length of EMDR treatment for complex trauma varies, but it requires more sessions than for single-incident trauma. Some people may see improvements in a few months, while others might need a year or more of treatment.
Neurofeedback for Complex Trauma
Neurofeedback is a type of biofeedback that uses real-time displays of brain activity to teach self-regulation of brain function.
- How it works: Sensors are placed on the scalp to measure brain activity. The patient then tries to change the brain activity level while receiving feedback.
- Benefits: It can help regulate the nervous system, potentially reducing symptoms like anxiety, depression, and hyperarousal associated with complex trauma.
- Duration: Most of our clients who struggle with PTSD or CPTSD attend at least 40 sessions, two per week. Neurofeedback can make symptoms more tolerable and less distressing, so processing becomes easier. Neurofeedback often speeds up the entire process.
Somatic Therapy
Somatic therapy focuses on the connection between the mind and body in the aftermath of trauma. Often people will say “I just need to shake it off,” and that’s exactly what Somatic Therapies can help you do.
How it works: One of our trained somatic therapists will help guide you through tension-release exercises. They’ll be a comforting voice through the journey of shaking off the residual traumatic energies stored in your muscles and body system.
Benefits: It can help you reconnect with your body, process physical sensations related to trauma, and develop a greater sense of safety and control. Clients are often astounded at the effects and love the body-based approach, versus a purely talk therapy approach.
Duration: Most clients with complex trauma come for some months and see gradual improvement. Due to the repeated incidents of trauma that created the complex trauma, there is often a lot of energy to work with and release, but it’s highly effective with the right therapist.
Internal Family Systems (IFS) for Complex Trauma
Internal Family Systems therapy is an approach that views the mind as naturally multiple and containing many sub-personalities or "parts." A lot of people have taken to calling it “parts work” for this reason.
How it works: IFS helps individuals identify and understand different parts of themselves, particularly those developed in response to trauma. Some parts can include an internalized parent, a child self, a sibling, and a dark self.
Benefits: Can help integrate fragmented aspects of self, reduce internal conflict, and promote self-compassion.
Duration: When it comes to complex trauma, IFS clients can see changes within the first 1-2 months. They very often see gradual improvements, and once in a while a big “shift” can occur.
Other Therapy Approaches for Complex Trauma
- Trauma-Focused Cognitive Behavioral Therapy (TF-CBT): Helps individuals process traumatic experiences and develop coping strategies.
- Dialectical Behavior Therapy (DBT): Teaches skills for emotional regulation, distress tolerance, and interpersonal effectiveness.
- Psychodynamic Therapy: Explores how past experiences, including trauma, influence current behaviors and relationships.
It's important to note that different approaches may work better for different individuals.
In fact, many therapists use an integrative approach, combining elements from various therapies to tailor treatment to each person's unique needs.
When seeking treatment, look for a therapist who is not only trained in these modalities but also has specific experience working with complex trauma.
The therapeutic relationship itself is a crucial factor in healing, so finding a therapist you feel comfortable with is key.
Remember, healing from complex trauma is a journey, and it's okay to try different approaches or therapists until you find what works best for you. Your path to healing is as unique as your experiences, and there's no one-size-fits-all approach to recovery.
Self-Care Strategies
While professional help is crucial, self-care plays a vital role in healing from complex trauma.
Here are five helpful strategies to support your journey:
- Mindfulness and Grounding Techniques: Use these techniques to be aware of but not caught up by your emotions. Your therapist can help you learn and practice these.
- Practice deep breathing exercises
- Try body scan meditations
- Use the 5-4-3-2-1 sensory grounding technique
- Building a Support Network: We’re a social species. So it’s important to build our social support network and rely on it when we need to.
- Connect with trusted friends and family
- Consider joining support groups for trauma survivors
- Engage with online communities focused on healing
- Establishing Healthy Boundaries: Boundaries let the good in and keep the bad out. As such, boundaries are one of the most important parts of most people’s trauma-healing journey.
- Learn to say no to things that don't serve your wellbeing
- Communicate your needs clearly in relationships
- Recognize and respect your own limits
- Fitness and Positive Habits: Taking care of your body is taking care of your mental health. The more consistently you do it, the better you’ll feel mentally and emotionally.
- Prioritize regular sleep patterns
- Engage in gentle exercise like yoga or walking
- Maintain a balanced, nutritious diet
- Creative Expression: Self-expression is important for feeling like your whole self. While healing complex trauma, engage in things that make you feel uniquely like yourself.
- Try journaling to process your thoughts and feelings
- Explore paint, dance, and other creative outlets
- Use music for emotional regulation (80s hits always lift us up)
Remember, self-care isn't selfish. It's a necessary part of your healing journey. And it will come back around and benefit those you care about because you’ll be more calm, present, and grounded.
Healing Isn’t Always Smooth
Healing from complex trauma isn't always a smooth path.
You’re likely to experience setbacks, but please realize that these are a normal part of the healing process. Everyone has setbacks on the road to healing.
One example is if you fall back into an unhealthy pattern. Let’s say you’re trying to stop people pleasing and are doing well. Then a friend calls you with bad news and your self-care goes out the window as you focus on being there for them. That’s okay!
Just notice this tendency and manage it going forward, hopping back on the self-care horse in the meantime. It’s getting back up that counts.
It’s important to be gentle and patient with yourself as you heal. Healing isn’t linear. Expect there to be ups and downs, but don’t beat yourself up at any point.
Managing Complex Trauma “Triggers”
Triggers are those hot buttons that life can push to make us lose our cool, or freeze up, or have an undesirable reaction.
Triggers are different for everyone, because everyone has had a unique life experience. The things that bother me may not bother you, and vice versa. Some people don’t like to hear a crying child, while others can be serene and regulated around a crying child, for example. It depends on the person.
To help manage your triggers, it helps to identify them with a therapist. Your therapist can help uncover blind spots and look for deeper patterns and clues to your triggers, ultimately helping you manage and recognize them more easily.
Next, identify a few tools you can use when a trigger has been set off. Tools like deep breathing, yoga, going for a run, taking a cold shower, and drawing how you feel can all help. Your therapist will be able to help identify what works for you.
Lastly, practice self-compassion as you deal with your triggers. Nobody chooses the things that set them off. But anyone can choose to lean into healthier responses.
At the very least, you can take a time-out from the situation. Remember that you’re doing your darned best, and that’s good enough.
You’ll begin to notice progress in yourself and your reactions to triggers over months and years. Keep it up, and be gentle with yourself as you do. You’re worth the effort.
Hope for Healing
Healing from complex trauma often is challenging. But it's important to remember that growth and transformation are possible.
Many survivors of complex trauma experience post-traumatic growth, finding new strength, deeper relationships, and a renewed sense of purpose.
- Rebuilding a Sense of Self: As you heal, you'll have the opportunity to rediscover and redefine who you are, separate from your traumatic experiences. For some of us, complex trauma got in the way of developing a clear, strong identity. Healing gives us the chance to reclaim it.
- Developing Resilience: The very act of healing builds resilience, equipping you with tools to face future challenges. As we said above, true healing brings wisdom. Add to that resilience in the face of future challenges.
- Creating a Meaningful Life: Many survivors find that their healing journey leads them to a life rich with meaning and purpose. Some choose to become activists in the area as their trauma, sharing their story with a wider audience. Others become more like the rock in their family, helping others weather lifes storms with the knowing that it’ll all be okay.
Remember, healing is not about erasing the past, but about integrating your experiences into a fuller, more authentic version of yourself. You can’t change the past, but healing can take the pain away and lead to a version of you that feels more resilient and worthy.
Complex Trauma: Frequently Asked Questions
- What is an example of complex trauma?
Complex trauma could involve childhood abuse, domestic violence, human trafficking, or prolonged exposure to war. It can include being a subject of genocide, enmeshment trauma, neglect, abandonment, and more. The hallmark of complex trauma is that it occurs over time and is strengthened by repeated incidents. This is in contrast to single-incident trauma.
- What are the signs and symptoms of complex trauma?
Symptoms may include difficulties with emotional regulation, interpersonal relationships, identity, and bodily awareness. Flashbacks, anxiety, depression, and physical health issues are also common. Across the lifespan, complex trauma can lead to challenges with others and with oneself. It’s also a cause for feeling numb in some people.
- Is complex trauma the same as CPTSD?
Complex trauma refers to the traumatic experiences, while Complex PTSD (CPTSD) is the diagnostic term for the resulting psychological condition. The interchangeability of these terms can help some people feel more familiar with each.
- Do you ever heal from complex trauma?
While the effects of complex trauma can be profound, healing is possible with proper treatment and support. Many survivors lead fulfilling lives and experience post-traumatic growth. And as with nearly all diagnoses, healing is gradual. Clients at Neuro Colorado see changes large and small throughout therapy.
- How serious is complex trauma?
Complex trauma can have serious, long-lasting effects on mental and physical health, relationships, and overall quality of life. It's a condition that requires professional help and ongoing support. If you ever feel “stuck” in life, complex trauma could be the reason. If after reading this guide you feel you may have complex trauma, please reach out. We’d love to help you in your healing journey and can offer a free phone consultation so we can each see if it makes sense to work together.
- What is the difference between trauma and complex trauma?
Trauma typically refers to a single incident, while complex trauma involves prolonged, repeated exposure to traumatic events, often of an interpersonal nature. Complex trauma usually has worse effects for the person and requires longer treatment plans and therapies.
Accepting the Invitation to Heal
Healing from complex trauma and CPTSD is a journey that requires courage, patience, and support.
While the path may seem daunting, remember that every step forward is a victory. You've already shown incredible strength by surviving your experiences and by seeking information about healing. That’s not nothing!
As you move forward, be gentle with yourself. Healing doesn't happen overnight, but with time, proper support, and dedicated effort, you can create a life that isn't defined by your past traumas. You have the power to write the next chapters of your story.
You deserve a life filled with peace, joy, and meaningful connections. Healing is possible, and you are worth every effort it takes to get there.
Remember, you're not alone in this journey. Reach out to our professionals today and start getting the support you need to heal.
