Imagine being trapped in a constant loop of fear, where even the slightest noise makes your heart race. This is life with PTSD and CPTSD—conditions that often go unnoticed, yet affect millions. Recognizing the signs can help us support loved ones on their healing journey. Awareness of (C)PTSD isn’t just about knowledge—it’s about taking action with empathy.
What is ptsd and CPTSD?
Post-Traumatic Stress Disorder (PTSD) is a serious mental health condition that develops after experiencing or witnessing a traumatic event like accidents, rape, warfare or world disasters.
Complex Post-Traumatic Stress Disorder (CPTSD), arises from prolonged or repeated exposure to traumatic events, often during childhood. Unlike PTSD, which can result from a single traumatic incident, CPTSD typically develops in response to ongoing trauma, such as chronic abuse, neglect, or captivity.
How Trauma Shapes Our Lives
For many, life is straightforward—they can trust their instincts and make decisions without fear. But for those with (C)PTSD, the world is viewed through a lens of constant danger. Hypervigilance and fear dominate, making it difficult to form trust or feel safe in relationships. PTSD and CPTSD can leave individuals feeling trapped in a perpetual state of fear and anxiety. The survival response is triggered so intensely that the person cannot turn it off even after the traumatic event has passed.
Read more about how trauma shapes our lives:Living Beyond Trauma: Understanding (C)PTSD and the Journey to Reclaim Your Identity – Allure LifeCare: Understanding (C)PTSD: The Invisible Wounds of Trauma
Trauma Responses: Fight, Flight, Freeze, and Fawn
When faced with trauma or stress, the body instinctively activates one of four survival responses: fight, flight, freeze, or fawn. These responses are ways the brain and body try to protect you from perceived danger, but in people with CPTSD, they may become maladaptive or automatic reactions. These trauma responses are adaptive in the moment of danger, but when they become default coping mechanisms, they can make it hard to live a balanced and fulfilling life. Recognizing which response patterns you tend to fall into is an important step in healing.
- Fight: Uncontrolled outbursts of anger, lashing out.
- Flight: Avoiding situations or people, excessive energy spent on “escaping.
- Freeze: Shutting down or feeling paralyzed in decision-making.
- Fawn: People-pleasing to the extent of neglecting your own needs.
- Flop: A collapse or shutdown that can occur when an individual feels overwhelmed by a traumatic experience.
Read more about trauma responses and identify your response
Understanding Trauma Responses: Navigating the Fight, Flight, Freeze, Fawn and flop Instincts – Allure LifeCare
symptoms of ptsd
- Re-experiencing & flashbacks: Reliving traumatic events through vivid memories or flashbacks.
- Nightmares & sleep problems: Difficulty sleeping or experiencing distressing dreams.
- Avoidance: Actively avoiding people, places, or situations that trigger memories of the trauma.
- Hypervigilance: A constant, sharp focus on potential threats, feeling unable to relax or calm down.
- Intense fears: For instance, a heightened fear of taking public transport.
- Memory, concentration, and attention issues: Struggling to focus or remember things.
- Anxiety: Overwhelming feelings of fear or unease.
- Fragile self-esteem: Feelings of meaninglessness, self-criticism, and low self-worth.
- Shame & guilt: Experiencing unwarranted feelings of personal failure or guilt.
- Tension: Feeling constantly “on edge” or tense.
- Difficulty with positive emotions: Struggling to experience joy or happiness.
- Low tolerance for noise: Easily startled or overwhelmed by sounds.
- Irritability & anger: Uncontrollable outbursts of anger or irritability.
- Compulsive rituals: Repeated behaviors, such as checking locks or windows for safety.
- Hallucinations: Seeing or hearing things that aren’t present, often linked to flashbacks.
symptoms of Cptsd
Complex Post-Traumatic Stress Disorder (CPTSD) includes many of the same symptoms as PTSD but adds several other symptoms due to the prolonged and repeated nature of the trauma:
- Personality changes: Withdrawing from social activities and isolating from friends and family.
- Relationship difficulties: Struggles in forming or maintaining healthy relationships, including mistrust and attachment disorders.
- Problems working with others: Difficulty collaborating or engaging in group settings.
- Self-abandonment: Neglecting one’s own needs or sense of identity.
- Dissociative disorders: Feeling detached from the body or emotions, experiencing trances, or losing time.
- Physical symptoms: Recurring headaches, body pain, dizziness, and stomach aches.
- Radical mood swings: Sudden shifts in mood, often difficult to control.
- Emotional dysregulation: Difficulty managing emotions, leading to outbursts or becoming overwhelmed.
- Perception of meaninglessness: Feeling as though life has no purpose or value.
- Suicidal thoughts: Recurring thoughts about death or suicide.
Both PTSD and CPTSD have significant emotional and physical impacts, and the symptoms can vary in intensity depending on the individual.
Can (c)ptsd be treated?
The good news is, (C)PTSD is learned—it’s not genetic and can be unlearned. Therapy, mindfulness practices, and self-compassion are key to breaking the cycle. With time and the right support, you can reclaim your life and reconnect with your true self.
small, actionable steps you can start with today
- Mindfulness and Relaxation Techniques:
- Practice meditation using apps like Headspace or Calm for guided sessions.
- Try deep breathing exercises with the Breathe2Relax app.
- Use YouTube or Insight Timer for progressive muscle relaxation sessions.
- Support Groups:
- Join online communities like Reddit (e.g., r/CPTSD) or Facebook Groups for validation and shared experiences.
- Check local resources through organizations like the National Alliance on Mental Illness (NAMI).
- Physical Activity:
- Engage in activities such as brisk walking, jogging, or cycling to boost your mood and reduce stress. Consider joining local classes for yoga or Pilates.
- Participate in team sports for social connections and physical benefits.
- Creative Outlets:
- Journaling can be therapeutic; explore prompts to express your thoughts and feelings.
- Engage in art therapy, whether through painting, drawing, or crafting. Use apps like Procreate or Canva for inspiration.
- Self-Compassion Practices:
- Start your day with positive affirmations using apps like ThinkUp to record personalized messages.
- Dedicate time weekly to activities you enjoy, such as a warm bath, reading, or watching a favorite movie.
- Educate Yourself:
- Explore books like “The Body Keeps the Score” by Bessel van der Kolk or listen to podcasts like “Therapy Chat” for insights on trauma recovery.
By incorporating these specific examples and tools, you can take meaningful steps toward healing and support your mental well-being more effectively. As you move through this journey, remember that you don’t have to be defined by your trauma. With time, support, and the right tools, it’s possible to reclaim your identity and live a life not governed by fear, but by self-awareness, authenticity, and the ability to connect meaningfully with yourself and others.
And always remember. You can do it! You are not alone.
references
- Van der Kolk, B. (2015). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.
- Walker, P. (2013). Complex PTSD: From Surviving to Thriving: A Guide and Map for Recovering from Childhood Trauma. Azure Coyote Book.
- National Institute of Mental Health. (2019). Post-Traumatic Stress Disorder. Retrieved from https://www.nimh.nih.gov
- American Psychological Association. (2017). PTSD Fact Sheet. Retrieved from https://www.apa.org
- Herman, J. L. (1997). Trauma and Recovery: The Aftermath of Violence—From Domestic Abuse to Political Terror. Basic Books.
- National Center for PTSD. (2020). Understanding PTSD and PTSD Treatment. U.S. Department of Veterans Affairs. Retrieved from https://www.ptsd.va.gov
- Courtois, C. A., & Ford, J. D. (2009). Treating Complex Traumatic Stress Disorders: An Evidence-Based Guide. Guilford Press.
- National Alliance on Mental Illness (NAMI). PTSD and Mental Health. Retrieved from https://www.nami.org
- Cleveland Clinic. (2020). Complex PTSD (CPTSD) Symptoms, Causes, and Treatment. Retrieved from https://my.clevelandclinic.org
- UK Trauma Council. (2021). Complex PTSD: Understanding and Supporting Individuals Affected by Complex Trauma. Retrieved from https://uktraumacouncil.org
- Mind. (2020). Understanding PTSD and Complex PTSD. Retrieved from https://www.mind.org.uk
