09 Jun
Complex post-traumatic stress disorder (CPTSD) is a condition which occurs as a result of repeated or prolonged trauma typically in childhood when abuse is perpetrated by a caregiver or a person in a position of trust. CPTSD symptoms are similar to PTSD which can develop after a terrifying event such as a time of war and leave sufferers with persistent and frightening memories of their ordeal.
Children who experience ongoing abuse or neglect live in a constant state of fear, worry and helplessness which can be carried over into adulthood. Exposure to ‘fight or flight’ hormones like adrenaline reset the stress response to ‘high’ which can leave a lasting impact on the mental and physical health of those affected by childhood trauma. Common symptoms of CPTSD include difficulty managing emotions, flashbacks, anxiety, chronic shame or guilt, low-self-esteem and feeling different from others.
If you suffer from CPTSD or find yourself emotionally dysregulated at work, you can learn to get your thinking brain back online and focus on showcasing your unique talents in a way that will set you up for career success writes HEATHER HAMILTON, CAREER ADVISER, TRUEYOU CAREER.
Read on for five ways to manage CPTSD symptoms and strengthen your recovery so you can take your career to the next level:
1. The first rule of managing an emotional flashback – recognise you’re having an emotional flashback.
If you have CPTSD you may experience painful emotional flashbacks when the part of the brain known as the amygdala activates the ‘fight or flight’ response and disables rational thinking. In other words, the amygdala ‘hijacks’ control of your brain and your logical response. During a flashback a person with CPTSD may feel overwhelmed by feelings originally felt during the frightening circumstances of childhood such as fear, shame, anger, despair or hopelessness. CPTSD can be set off by certain triggers and you may react to present events as if they are causing these intense feelings without realising the dysregulation is the result of a flashback.
Increasing awareness of these triggers is the first step to limiting their occurrence and impact on your life. Keep a record of the types of thoughts, feelings or situations that can trigger a flashback when you are at work and put in place coping strategies to help manage the emotional distress should it arise again. During an emotional flashback, it can be extremely difficult to think of ways to cope so planning ahead is the best way to deal with triggers, or avoid them altogether.
Complex PTSD: From Surviving to Thriving by Pete Walker, is a practical guide to recovering from CPTSD based on his experience of healing from trauma and his professional approach to managing the lingering effects of childhood abuse as a psychotherapist.
2. Incorporate daily practices into your routine to reduce the symptoms of CPTSD and manage anxiety.
Once you learn tools for re-regulation, it will become easier to think more clearly and make better choices. Practices such as starting your day with a guided meditation to counteract negative thinking, learning to let go of distracting thoughts with mindfulness and Emotional Freedom Technique (EFT) or tapping have been shown to be extremely beneficial in reducing symptoms of post-traumatic stress disorder and treating anxiety.
Anna Runkle is the founder of the Crappy Childhood Fairy and a proponent of a simple writing technique which involves taking a daily inventory of fears and resentments to heal from childhood PTSD. “It’s really that little hamster wheel of thinking about what I’m worried about, what I’m angry about, those are the things that keep me from being really present in the moment,” she explains in her video tutorial on how to get calm and clear.
3. Seek the support of a trained professional and reach out to others who have been affected by trauma.
Seeking the support of a trauma-informed professional can help a person living with CPTSD find relief from emotional pain and deal with flashbacks and anxiety. A counsellor may use different types of trauma-focused therapy, including CBT to change unhelpful thoughts or DBT to develop mindfulness skills to better cope with stress. Eye movement desensitization and reprocessing (EMDR) is a technique that has proved successful in treating PTSD and CPTSD as it can be used to desensitize a person to their trauma.
Organisations such as CPTSD Foundation also support clients’ therapeutic work towards healing and twelve step programmes including Co-Dependents Anonymous (CoDA) or Adult Childhood of Alcoholics and Dysfunctional Families (ACA) host frequent online or in-person meetings where people affected by trauma can connect with those who have had similar experiences and recapture feelings of trust in others.
4. Build a strong support network to get through the tough times at work and in your personal life.
We all experience times when life gets on top of us and sometimes it’s related to work, our health or our personal circumstances. Work is where we spend much of our time and a toxic work environment can be corrosive to our emotional health. Employers who take steps to take care of their employees’ mental health can keep staff turnover low and improve workplace stability which is an integral factor for employee wellbeing.
Building a strong support network in the workplace and in your personal life is critical for trauma survivors. It can be helpful to find a good mentor or identify a small group of trusted colleagues to discuss your feelings and work through challenges. Your employer may also have an Employee Assistance Programme (EAP) which offers confidential services including short-term counselling and referrals to support workplace mental health.
5. Practice good self-care to counter the effects of complex trauma and support the healing process.
Self-care is the key to improved mood, reduced anxiety and a good relationship with oneself and others. Self-care can mean attending to the basic needs of daily living like getting enough sleep, leaving work on time, eating well, regular exercise or taking time to relax.
Trauma survivors may find maintaining good self-care habits challenging but commitment to self-care is essential to counter the effects of complex trauma and support the healing process. Supplementing therapy with good self-care can help trauma survivors shift from the fight or flight survival mode to the ‘rest and restore’ response of the parasympathetic nervous system.
Take the self-care quiz to determine if you could benefit from spending more time on self-care.
Recovery starts with being present today.
Trauma survivors can begin the healing process by starting to notice the long-term adult symptoms of CPTSD and intense feelings that are rooted in past experiences. Recovery is a healing journey which starts with being present today. With the right therapy and lifestyle changes, survivors of trauma can gain the coping mechanisms to manage or significantly reduce their symptoms.
The understanding that suffering can yield positive change is thousands of years old. Trauma survivors are incredibly resilient individuals having lived through psychologically damaging or life-threatening events. By overcoming adversity many survivors of trauma experience transformational growth which opens up new possibilities and leads to great things in life and the world of work.
1 Comment
mplrs.com
29 January, 2023 11:39Great article!