Complex PTSD: Effective Strategies to Lessen the Symptoms


Just the name "Complex PTSD" is so informative.


PTSD is made complex by the repetitive nature of the abuse or trauma. It puts your system into a reactive and inflammatory state that last long past the traumatic experience itself. Underlying the change to a reactive state are physical changes in your brain. Those changes don't repair themselves without an intervention. Instead your system will react as if you are being traumatized again each time you are triggered, setting in motion a reaction of fight, flight, freeze, fawn, or flop. 


How Does Trauma Affect the Brain?


Again and again research says trauma specifically changes three parts of the brain. Here are the three areas and the impact: 

  • The hippocampus shrinks responsible for memory and emotional regulation.  Causing:
    • Memory problems - forming new memories or recalling or retaining existing memories. When your hippocampus shrinks you have:
    • Challenges learning new information
    • Difficulty regulating emotions
    • Difficulty managing stress leading to chronic stress
  • The amygdala function increases. This is the center for self-control; thinking, problem solving, language. An increase in this area leads to: 
    • Difficulty buffering from stress response 
    • Overactive fear and anxiety
    • Hyper-vigilance
    • Avoidance
  • The prefrontal cortex (including anterior cingulate) function decreases. This is the center for more complex functions such as planning and self-development. When it's function decreases, you will have: 
    • Decreased empathy
    • Shorter attention span
    • Impulsivity
    • Difficulty problem solving
    • Difficulty receiving feedback
If you have Complex PTSD, I imagine many of these challenges sound familiar!

Effective Treatment for Complex PTSD

Trauma is treatable and the impacts to the brain can be reversed using evidence-based approaches like EMDR, Brainspotting, Prolonged Exposure Therapy, Polyvagal Therapy, and more. I will dive into "trauma-informed care" and evidence based practices in my next blog, but for now, there are lots of things you can start doing to minimize the impacts. 

Practical Tips for Managing the Symptoms of Complex PTSD

In addition to impactful treatments, there are things you can do on your own to reduce the symptoms of Complex PTSD. Research has proven them out and there's even an acronym to remember them; SEEDS.  Just think of them like seeds you are planting to harvest a healthier you. 

SOCIAL

It is important to have social support and this tends to be the most challenging one for individuals recovering from Complex PTSD. The reason being, trust has been broken and it's hard to relearn. But, that doesn't mean it isn't possible. It just takes a healthy friend/family member or two to make a difference. 

It's helpful to have friends, family, significant others, or acquaintances that are available. It's especially helpful when they have a more regulated nervous system than you.

Being social improves your overall wellbeing and buffers the impact of stress.  


EXERCISE 

No matter the exact kind of exercise, a little bit each day makes a difference. Research is showing improvements in depressive symptoms in individuals who walk 30 minutes each day and it can be 3 - 10 minute walks or one 30 minute walk. It doesn't matter how it's arranged. And, exercise helps your brain function better; it increases your brain volume making learning easier. 

Aerobic exercise specifically is helpful by improving sleep, mood, and thinking.

Not working out wreaks more havoc on your body and brain than smoking.


EDUCATION

Taking time to learn about Complex PTSD, like reading this article, can help to put things in context and give you a path forward. But, it doesn't have to be limited to the topic of trauma and treatment and can be related to activities that improve ones overall wellbeing. Research tells us that whatever you focus on increases. So, if you focus on understanding how to heal, you will support more healing. And as you learn about things that are life giving your satisfaction in life will expand. 


DIET

It makes sense this would be an important part of healing, because you are quite literally what you eat. The foods you consume become part of your cells and part of you. There are general rules of thumb when it comes to improving your health and wellbeing by what you eat. 

  • Don’t skip breakfast if at all possible, because it decreases problem solving, working memory, attention, concentration, and energy and increases mood swings, depression, stress reactivity, and anxiety  
  • Decrease sugary foods and drinks 
  • Eat at least three helpings of vegetables a day
  • Increase Omega 3s foods (like fish, nuts, etc.)
  • Know what you're eating. When you look on the packaging to see what ingredients are included, know that the more ingredients you don’t understand the worse it is for you
  • The diets most highly associated with longevity are Okinawan and Mediterranean

SLEEP

It is incredibly important to maintain good sleep hygiene. Here are some tips: 

  • Get at least 6 hours of sleep per night
  • Wake and Sleep times should be as consistent as possible; going to bed and waking up at approximately the same time each day
  • Don’t do things right before bed, except sex
  • Avoid electronics a minimum of 30 minutes before bed, but preferably 2 hours
  • Make sure the temperature in the room is comfortable, rule of thumb is 67 degrees
  • Exercise at least three hours before bedtime
  • Avoid caffeine after 2 PM
  • Avoid stressful conversations in bed, so your bed is associated with relaxation
If you decide to seek out therapy, your best bet is to see a clinician who is certified in an evidence based treatment. There is information about evidence based treatments for trauma on my website at www.resolvetorise.com. In the meantime, you can start some new personal practices that further your cause. After all there is no more worthy cause than YOU. Keep in mind, it takes time to build a routine that maximizes your wellbeing, and it often works best if you incrementally add things rather than trying to do everything at once. 

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