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10 Daily Habits to Heal from Complex PTSD and Trauma

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Healing from Complex PTSD is a journey that requires patience and persistence. What works for one person may not work for another, and it can take time to discover the most effective strategies for your unique needs. However, creating a strong foundation for healing through daily practices can significantly support your progress.   Here are 10 daily habits to help you on your healing journey: Eat a Nutritious Breakfast : People often skip breakfast; however, skipping meals can impact your energy and mood. Prioritize Self-Care : Give to yourself first—rest, reflect, and recharge—so you are equipped to give to others. Move Your Body : Regardless of the activity, regular exercise helps release stress and improve mood. I love a good hike! Practice Mindfulness : Take moments throughout the day to reconnect with your body and surroundings to stay centered. Seek Inspiration : Find inspiration, whether it’s a book, video, or music, to uplift your spirit. For me the mountains and oceans calm my
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Why is Complex PTSD So Hard to Treat?

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  Getting treatment right is crucial for healing from Complex PTSD (CPTSD). Too often, people aren't directed to the most effective therapies, leaving them feeling irreparably damaged and beyond hope. My journey from surviving repetitive trauma to working as a healthcare executive and clinician has shown me that healing is possible and resilience is within reach. Let’s explore why CPTSD is so challenging to treat and how effective approaches can make a difference. Why CPTSD is Hard to Treat CPTSD is challenging because it stems from repetitive traumatic experiences, leaving you in a continual state of fight or flight. This means you are: Re-experiencing the trauma through memories, nightmares, night terrors and/or flashbacks Organizing your life to avoid trauma reminders Struggling with negative changes in your thinking and mood Dealing with dysregulated emotions  Experiencing difficulty with relationships Suffering from a poor self-concept These issues arise from fundamental chang
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What is Trauma-Informed Care?

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  Trauma-Informed Care was rolled out in the late 1990s in an effort to ensure providers of care  take the effects of trauma experienced by their patients into account when diagnosing and treating them.   This effort happened because scientists and doctors were realizing the impact of trauma, especially of multiple traumas on a person. Neuroimaging and other scientific research was uncovering how repetitive trauma can cause your brain, nervous system and body to malfunction or get stuck in a state of reactivity and inflammation. Trauma-Informed Care was supposed to change the often hierarchical dynamic in clinical service delivery to more of a partnered approach. Abuse steals the voice and freedom of the abused and leaves them feeling like an observer in their own life with no way to impact or lessen the horror they experience. Trauma-Informed Care was meant to give patient's their voice back and come along side them in diagnosing their challenges and creating a treatment plan.  Wh
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Complex PTSD and PTSD: What's the Difference?

Complex PTSD vs. PTSD One of the most common misunderstandings about Complex Post-Traumatic Stress Disorder (C-PTSD) is that it is the same as Post-Traumatic Stress Disorder (PTSD).   While they share some symptoms, C-PTSD is different from PTSD. It often happens after you experience repeated trauma, examples would be:   Childhood abuse or neglect Human trafficking Domestic violence   People with PTSD:  Re-experience their trauma through memories, nightmares, or flashbacks Avoid reminders of their trauma either in what they think about or by avoiding certain people or places Are hyper-reactive to upsetting experiences Because of the length of time  and repeat nature of the traumatic events, people with Complex PTSD have the symptoms of PTSD plus other symptoms:   The most common symptom is feeling separate or disconnected from yourself! In addition to that you may:  Have a hard time managing your feelings Have negative thoughts about yourself Use coping strategies that are harmful Fear
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How Do I Stop Insomnia?

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Approximately, 1 in 3 individuals has insomnia.  If you struggle with insomnia, you either...  Have difficulty going to sleep   Cannot stay asleep Wake up too early Sleep restlessly What Caused the Insomnia?  To address and resolve insomnia, it is helpful to understand the underlying reason for it in the first place.  The most common reasons an individual has insomnia are…   Anxiety and Depression (50-70%) Insomnia is often caused by psychological factors.  PTSD (50-90%)  c hanges occurring as the result of PTSD like hyper-vigilance, nightmares, flashbacks, fear of sleep are contributing factors to the high prevalence of insomnia for individuals who have experienced trauma.  Medical Conditions (20-30%) including, but not at all limited to, sleep apnea. In fact, many women in menopause find themselves waking up throughout the night.  Unfortunately, when individuals are struggling they often use various things to distract them from stressful circumstances that also interfere with slee
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What is PTSD?

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What is the Criteria for PTSD?  According to the Diagnostic & Statistical Manual of Mental Disorders (DSM-5) to have a diagnosis of PTSD, a person must be older than 6 years old and have  been exposed to an actual or threatened death, serious injury, or sexual violence  directly, as a witness, or by hearing about it. Some individuals have experienced repetitive traumatic events, such as is present in abuse, human trafficking, and the like.    T here are a few categories of symptoms present, after the event and lasting for at least 30 days, for individuals who have Post Traumatic Stress Disorder (PTSD) and they include: Re-experiencing of the traumatic through memories, dreams, flashbacks, or significant psychological distress reactions to reminders of the traumatic event Avoidance of reminders of the traumatic event including internal reminders (e.g., memories, thoughts, etc.) or external reminders (e.g., particular places or people) Negative changes to your thinking or mood (e.g
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Does Complex PTSD Ever Go Away?

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The Symptoms of Complex PTSD are Persistent The hallmark symptom of Complex PTSD is dissociation. According to Bessel van der Kolk, MD, author of The Body Keeps the Score,  you have an 80% likelihood of dissociation if your abuse started before you turned 14 years old.  When you were experiencing a traumatic or abusive environment, dissociation was adaptive. It helped you check out from a situation that was overwhelming and more than you could deal with psychologically. When the traumatic experience is no longer occurring, it can become problematic in your relationships, your school, or your work.  Another common experience is a sense that no one else understands and you are alone.  When you combine those two symptoms, and we know there are many more, with the criteria of complex PTSD of triggers or re-experiencing of the traumatic memories, avoidance of reminders, hypervigilance, emotional disregulation, relationship challenges, and a negative self concept it's easy to see how lon
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