Most of us have a chapter that is so hurtful we’d pay someone to forget it. It may be a devastating breakup or the death of a loved one. Many of us have felt our hearts crushed by those experiences, but it comes with being human.
But if you’re someone struggling with complex trauma, the memories don’t just exist in the past. They also live in the present moment too.
Let’s discuss complex trauma and raise awareness that it exists. Few people are adept at this topic, and few of us discuss it. This is a good place to start. Let’s begin.
What Is Complex Trauma?
Trauma, in its core, can develop after a distinct traumatic experience. It happens when the brain and the body are so overwhelmed that they have difficulty easing out of “fight, flight, freeze” mode and returning to a relaxed state.
Trauma refers to a single incident. Complex trauma is a series of traumatic events that take place over a long period of time. It is defined as the exposure and often interrelated types of traumatic experiences and the challenges that arise as a result of adapting to or surviving.
Adverse experiences typically start in early childhood, are longstanding, and are inflicted by others. They are most often born within a person’s formative attachment relationships. Moreover, they are compounded by patterns of risk and dysfunction afflicting generations of families.
How Does It Develop?
When you encounter a terrifying event, the limbic system in the brain activates. This fire alarm holds all nonessential systems (digestion, rest, sleep) and floods the body with stress hormones so you can prepare for fight, flight, or freeze.
Once the danger is alleviated, the parasympathetic nervous system nourishes you with inner calm. This is known as our rest and digest mode. Then, the expected cognitive function returns. You can go back to your day with relatively few side effects. You may feel a little jittery or bit on edge.
Yet, for people with complex trauma, this balance doesn’t quite return all the way. The limbic system remains most of the time. It is a coping strategy to try and maintain safety in the face of ongoing adversity. It is an experience of constantly residing in survival mode. Over time, it becomes a new normal for the brain and the body.
What Does Complex Trauma Look Like?
The symptoms of complex trauma can overlap with those with PTSD. For example, kids who have experienced complex trauma may experience flashbacks, nightmares, and feelings of emotional numbness.
These are the symptoms generally linked with complex trauma:
- Challenges with attachment and relationship
- Difficulty regulating emotions and behaviors
- Challenges associated to attention span and other cognitive abilities
- Dissociation from reality
- Low self-esteem
- Overall negative outlook on the world
- Sleep disturbances or nightmares
- Hyperarousal or being on alert
- Struggling in interpersonal relationships
- Depersonalization or derealization
- Abstaining people, places, or scenarios that upset you
Somatic bodily symptoms common with complex trauma are unexplained headaches and upset stomach. It is due to the body being under chronic stress. It lowers the immune system. It can also direct to a range of chronic health conditions.
Examples of Complex Trauma
Complex trauma can emerge in any scenario where you feel an ongoing sense of fear, fright, helplessness, or powerlessness. And it is in over an extended time. It also has a perceived or actual inability to escape.
Childhood is often the period when it happens. However, it can develop from trauma in adulthood as well. There isn’t yet definitive evidence about whether certain populations of children are more vulnerable to experiencing complex trauma. Yet, it usually happens in low resources and stressful environments.
Some possible causes of complex trauma are:
- Sexual abuse or incest
- Ongoing physical or emotional abuse
- Chronic neglect or abandonment
- Medical abuse or medical trauma
- Torture
- Enmeshment
- Parentification
- Human trafficking
- Genocide campaigns
How To Heal From Complex Trauma
The leading treatment for PTSD in children is called trauma-focused cognitive behavioral therapy. There is a solid body of research about adapting it for use with complex trauma.
There is also a treatment model known as the ARC Framework. It is designed specifically for children who have experienced complex trauma. It stands for attachment, self-regulation, and competency. It focuses on the following goals:
- Attachment. Honing strong connection between kids and their caregivers. Crafting a safe, supportive environment in which the family can recover from trauma.
- Self-regulation. Aiding kids to learn to identify, express, and manage their emotions.
- Competency. Supporting kids’ self-esteem and sense of competence. It is along with critical developmental tasks like executive functions and social skills.
Other form of effective therapies for complex trauma:
- Eye movement desensitization and reprocessing (EMDR) involves gentle tapping or tones that guide you through reprocessing traumatic events and forming new beliefs about them.
- Internal family systems (IFS). One learns how to integrate the varying parts of your personality into one whole “Self.” It aims to reprocess traumatic events in a way that can no longer harm you.
- Somatic (body) therapies. Trauma lives in the limbic area of the brain. Somatic therapies can teach the body that it does not have to be equipped for trauma all the time.
- Dialectical behavioral therapy (DBT). This approach can be helpful for people with borderline personality disorder. Here one learn mindfulness, radical self-acceptance, and distress tolerance.
Tips for Coping
Healing from complex trauma is a gradual process. Having a variety of tools and self-care strategies can make the journey amendable.
Keeping a few deep breathing exercises up your sleeve for those challenging moments is a good idea. It is a direct way to let your body know you’re safe.
- 4-7-8 breathing. Inhale for four seconds, hold for seven and exhale for eight.
- Box breathing. Inhale for four, hold for four, exhale for four, hold for four.
- Alternate nostril breathing. Place your right thumb over your right nostril. Inhale and exhale eight times through your left nostril. Repeat on the other side.
Lifestyle adjustments can make complex trauma a lot more bearable and manageable.
- Tai chi or dance
- Journaling your feelings
- Spending time in nature
- Eating a nutritious, balanced diet
- Sleeping adequately
- Shaking off tough emotions by literally shaking your arms or body to release tension
- Talk through your triggers with loved ones
- Practice progressive relaxation strategies
- Exercise five times a week, even if only a few minutes a day
- Using the flashback halting protocols
Frequently Asked Questions About Complex Trauma.
1. How do I know if I suffer from trauma?
- Intrsuive thoughts
- Avoidance
- Negative changes in thoughts and moods
- Altered arousal and reactivity
- Physical symptoms such as headaches and gastorintestinal problem
2. What are the seven areas affected by complex trauma?
- Attachment
- Biology
- Affect regulation
- Interpersonal difficulties
- Distorted self-concept
- Negative beliefs and expectations
- Dissociation
3. How do you know if someone has unhealed trauma?
- Intense or unpredictable emotions
- Anxiety and depression
- Flashbacks and nightmares
- Avoidance
- Dissociation
- Hypervigilance
- Sleep disturbances
- Substance abuse
- Withdrawal from social activities
- Relationship difficulties
- Negative beliefs about self or the world.
4. Can you heal from complex trauma?
Healing from complex trauma is possible. Yet, it’s vital to know that the journey can be challenging. It often requires a long-term commitment. It also involves sewerage stages and a multifaceted approach.
Complex trauma affects people in ways we can never understand. It’s critical to treat them with such care and empathy. It’s also vital to speak up about it as it raise awareness and acknowledgment that it is real.
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Author Tracy Gorman
I am Tracy Gorman, an experienced writer dedicated to producing compelling and informative content. With a deep understanding of diverse subjects such as lifestyle, beauty, and wellness, I create valuable articles for everyone.
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