Complex post-traumatic stress disorder (C-PTSD) poses unique challenges, especially when accompanied by symptoms like dissociation. Therapist Linda Meredith sheds light on the impact of developmental trauma, emphasizing the need for effective coping mechanisms. Here, we delve into six expert-recommended techniques to navigate the complexities of C-PTSD and dissociation. However, before diving into the techniques for coping with it, let’s understand what this condition is and the causes behind it.
Understanding Complex PTSD
As per Dr Fabian Almeida, Consultant Psychiatrist, Fortis Hospital, Kalyan, Complex PTSD, often abbreviated as CPTSD, is a condition encompassing symptoms of traditional PTSD alongside additional challenges. These may include difficulty controlling emotions, persistent feelings of emptiness, distrust towards the world, and difficulties in forming relationships.
Emotional Flashbacks
Individuals with CPTSD are prone to experiencing emotional flashbacks, and intense feelings linked to past traumas. These flashbacks can lead to emotional reactions to present events, mirroring the feelings originally felt during the trauma. Recognizing and managing emotional flashbacks is a crucial aspect of coping with CPTSD.
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Causes of Complex PTSD
Complex PTSD can stem from various traumatic events, such as childhood abuse, ongoing domestic violence, witnessing violence, torture, or being a prisoner of war. Factors like early trauma exposure, prolonged trauma duration, lack of escape, multiple traumatic experiences, and harm by someone close increase the likelihood of developing CPTSD.
How To Cope With Complex PTSD And Dissociation
If you are suffering from something like this, here are a few techniques to deal with it and take the first step towards a healthier present, advocated by Therapist Linda Meredith.
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Grounding Exercises
Linda Meredith emphasises the importance of engaging our senses to ground ourselves in the present. Grounding exercises involve activities that bring us back to reality. Whether it's smelling a comforting scent, touching a soothing object, or savouring a taste, these exercises help reconnect with the present moment.
Breathing Exercises
Daily deep breathing practices are crucial for calming the nervous system and creating a sense of safety in the current environment. By incorporating deep breathing techniques into our routines, we empower ourselves to manage the stress and anxiety associated with C-PTSD.
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Visual Anchors
Visual cues, such as cherished photographs or meaningful artwork, act as anchors that assist in retracing ourselves back to the present. These visual reminders serve as powerful tools to break free from dissociative states and establish a connection with reality.
Physical Activity
Engaging in physical activities like stretching, dancing, walking, or regular exercise proves beneficial in fostering a positive connection with our bodies. Physical movements help alleviate stress, enhance mood, and contribute to a stronger association with the present moment.
Progressive Muscle Relaxation
This technique involves systematically tensing and relaxing different muscle groups, starting from the toes and progressing up to the head. Progressive Muscle Relaxation helps release physical tension, promoting relaxation, and aiding individuals in reconnecting with their bodies.
Temperature Change
Sudden changes in body temperature can serve as a tool to regain awareness. Whether it's splashing the face with cold water or taking a warm shower, these shifts in temperature prompt a sensory response, pulling individuals out of dissociative states.
While these techniques offer valuable support, Linda Meredith stresses the importance of understanding that individuals with developmental trauma may require time to build the necessary resources for staying present. It's a gradual process that demands patience and self-compassion.
Bottomline
In conclusion, navigating the complexities of C-PTSD and dissociation requires a multifaceted approach. These expert-endorsed techniques provide a foundation for individuals to cope, gradually heal, and rediscover a sense of presence in their lives. Understanding the nuances of complex PTSD is crucial for developing tailored strategies that foster well-being and resilience.