Complex Trauma: What to Know and How to Heal
Complex trauma comes about as a result of prolonged exposure to traumatic events—often during critical developmental periods in our lives. When we think about Post Traumatic Stress Disorder (PTSD), we might think of car accidents, or military veterans, or near-death experiences. What often gets missed is that trauma also comes from relational ruptures; complex trauma is typically due to repeated experiences of abuse or neglect, leading to deep-seated, unresolved emotional and mental scars. This type of relational trauma ruptures our attachments to others, making us feel unsafe. Most of the clients I work with often experience relational wounds early in their childhood from caregivers who were abusive, unresponsive, unpredictable, or neglectful, leading to prolonged emotional injury and instability.
Many times, complex trauma occurs in situations where a person feels trapped and unable to escape, such as in cases of child abuse, domestic violence, or even human trafficking. The repetitive nature of these traumatic experiences profoundly impacts our mental health, development, and overall well-being.
Common Symptoms of Complex Trauma
The symptoms of complex trauma can vary from person to person, however, common symptoms that show up include:
Emotional Dysregulation: Difficulty managing or understanding emotions, frequent mood swings, intense anger, and prolonged sadness.
Dissociation: Feeling detached from reality, having out-of-body experiences, or significant memory gaps.
Interpersonal Issues: Struggles with trust and maintaining relationships, as well as an intense fear of abandonment.
Negative Self-Perception: Chronic feelings of worthlessness, guilt, or shame.
Unexplained Physical Symptoms: Headaches, fatigue, and stomach pains that have no medical explanation.
The Path Toward Healing
Healing from complex trauma is a process that requires time, patience, and gentle guidance from a trusted mental health professional. Here are some integral steps and strategies for you to consider:
Seeking Professional Help
One of the most crucial steps in healing from complex trauma is seeking professional help. Therapists who specialize in trauma use approaches like Eye Movement Desensitization and Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), or Dialectical Behavior Therapy (DBT) to aid in exploring, processing, and healing from trauma.
Having a Support System
Building a strong support system is essential for anyone recovering from complex trauma. Friends, family, and even support groups can offer emotional support, understanding, and a sense of community. Surrounding yourself with people who are empathetic and non-judgmental facilitates growth and healing.
Practicing Self-Care
There are countless benefits to practicing self-care, as it is a vital component to healing from complex trauma. Self-care exercises can include:
Mindfulness and Meditation: These practices can help ground individuals in the present moment, reducing anxiety and stress.
Physical Activity: Regular exercise can help release pent-up stress and tension and improve overall mental health.
Healthy Lifestyle Choices: Eating a balanced diet, getting enough sleep, and avoiding abusing substances like alcohol and drugs that can exacerbate symptoms can be a great way to practice self-care.
Developing Healthy Coping Mechanisms
Effective coping mechanisms can help manage the symptoms of complex trauma. Techniques such as meditation, journaling, art therapy, and deep breathing exercises can provide outlets for expressing and processing emotions.
Additionally, mindfulness and grounding exercises allow you to remain present, especially during moments of distress.
Steps Toward A Deeply Meaningful Life
Healing from complex trauma is not linear—it involves many ups and downs, setbacks, and incredible improvements. Recognizing growth, regardless of how small, and giving yourself grace and patience is crucial to moving forward. Getting professional help is a step in the right direction. Wanting better for yourself and your quality of life is a strength, not a weakness.
If you or someone you know is struggling with complex trauma, practicing self-care, having a support system, and seeking professional help can make all the difference.
Learning to let go and move on is possible, and with the right support and tools, you can begin to feel whole again. You can reach out to us so we can help you learn how to cope with and heal from the symptoms of complex trauma. The journey toward recovery and a more fulfilling life starts now!
