Complex Post-Traumatic Stress Disorder (CPTSD) can feel like a relentless storm, a constant barrage of triggers and emotional turbulence. It’s a journey of understanding, healing, and reclaiming your inner peace. In this blog, we’ll explore a powerful metaphor, something I call – the “Arc of Focus” – and how it can illuminate the path to managing CPTSD. We’ll also delve into a experience from my time as a police search dog trainer, revealing a profound connection between animal behaviour and human healing.
Understanding the Arc of Focus:
Imagine your attention as a spotlight. When you’re dealing with PTSD or CPTSD, this spotlight can become intensely focused on your triggers, fears, and past traumas. This narrow focus can feel overwhelming, trapping you in a cycle of reactivity and distress. The focus arc represents the range of your attention and how it impacts your emotional state.
When your arc of focus is narrow, you’re hyper-vigilant, constantly scanning for potential threats. This state of high alert can lead to anxiety, panic attacks, and emotional exhaustion. Conversely, when your arc of focus is wider, you can observe your thoughts and feelings without being consumed by them. You gain perspective, allowing yourself to respond rather than react. Literally taking ‘taking a step back!’
The Impact of a Narrow Arc of Focus:
A narrow focus arc in CPTSD often manifests as:
- Hyper-vigilance: Constantly scanning for danger, even when there is none.
- Emotional flooding: Being overwhelmed by intense emotions, unable to regulate them.
- Trigger reactivity: Reacting strongly to stimuli that remind you of past trauma.
- Cognitive distortions: Thinking patterns that perpetuate negative beliefs about yourself and the world.
- Relationship difficulties: Struggling to maintain healthy boundaries and connect with others.
These symptoms can create a sense of being trapped, unable to break free from the cycle of trauma.
My Time as a Police Search Dog Trainer: A Lesson in Space and Trust:
As a former police search dog trainer a valuable lesson about focus and perspective taught me the concept of what I call the ‘Arc of Focus.’ We trained handlers to understand that a search dog will naturally work within the arc of the front of their body. If you want the dog to search a specific area, you must face that direction. The closer you get to the target area, the narrower the dog’s search becomes.
But – The closer you are, the more the dog feels your presence, your breath, your focused attention. This creates stress, hindering their ability to work effectively. Just as a human’s focus narrows when confined to a small space, a dog’s search area and focus narrows when they feel pressured and confined.
The most effective teamwork came when handlers learned to step back, to create space. By allowing the dog to work within a wider arc, to trust their instincts, the team worked more harmoniously and efficiently. The dog felt less pressure, less scrutiny, and was able to perform at their best.
This mirrors our experience with CPTSD. When we’re too close to our triggers, too intensely focused on our emotional reactions, we create stress, both for ourselves and for those around us. We narrow our focus, limiting our ability to see beyond the immediate distress. Stepping back, creating space, and trusting our own inherent ability to navigate our emotions is essential for healing. Just like the search dog, we need room to work, to explore, and to find our own way.
Ways to Apply the Focus Arc to CPTSD Management:
- Mindfulness and Grounding: Practice mindfulness techniques to broaden your awareness and ground yourself in the present moment. This can help you observe your thoughts and feelings without being swept away by them. Grounding techniques such as the 5-4-3-2-1 method can be used to bring your attention to the present. (.)
5: Acknowledge FIVE things you can SEE.
4: Acknowledge FOUR things you can TOUCH.
3: Acknowledge THREE things you can HEAR.
2: Acknowledge TWO things you can SMELL.
1: Acknowledge ONE thing you can TASTE.
Why it’s Effective: Beyond the 5-4-3-2-1 method, there are other grounding techniques that can be incredibly helpful. For example, the ‘butterfly hug’ involves crossing your arms over your chest and gently tapping your shoulders. This tactile stimulation can help to calm the nervous system and create a sense of safety. Another effective technique is ‘box breathing,’ which involves inhaling for four seconds, holding for four seconds, exhaling for four seconds, and holding for four seconds. This rhythmic breathing pattern can help to regulate your heart rate and bring you back to the present moment. Explain the benefits of progressive muscle relaxation, and how it can help a person to feel more grounded.
- Creating Emotional Space:Step back from intense emotional reactions by practising self-compassion and allowing yourself to feel your emotions without judgment. Remember, you are not your emotions.
Self-compassion is a crucial element in widening the focus arc. When we’re struggling with CPTSD, it’s easy to be self-critical and judgmental. However, treating ourselves with kindness and understanding can help to create a sense of safety and reduce the intensity of our emotional reactions. Practice self-compassion by acknowledging your pain, reminding yourself that you’re not alone, and treating yourself with the same kindness you would offer a friend.
- Setting Boundaries: Establish healthy boundaries to protect yourself from triggers and toxic relationships. This creates space for you to heal and grow.
CPTSD often involves a history of boundary violations, which can make it challenging to establish healthy boundaries in the present. However, setting boundaries is essential for creating emotional space and protecting yourself from triggers. This might involve saying no to requests that feel overwhelming, limiting contact with toxic people, or creating clear boundaries around your time and energy. Learning to set boundaries is an act of self-care and a crucial step in your healing journey. Explain how setting boundaries helps to widen the focus arc.
- Challenging Cognitive Distortions: Identify and challenge negative thought patterns that perpetuate your distress. Reframe negative thoughts into more balanced and realistic ones.
- Seeking Professional Support: A therapist specialising in CPTSD can provide guidance and support in widening your focus arc and developing coping mechanisms.
To understand the focus arc more deeply, it’s helpful to consider the neuroscience involved. When we experience trauma, our amygdala, the brain’s fear centre, becomes highly active. This can lead to a state of hyper-vigilance, where our attention narrows to focus solely on potential threats. The prefrontal cortex, responsible for rational thought and decision-making, becomes less active. By practising techniques that widen the focus arc, such as mindfulness and grounding, we can help to regulate the amygdala and strengthen the prefrontal cortex. This allows us to move from a state of reactivity to a state of responsiveness, where we can make conscious choices about how to manage our emotions. Add a sentence or two about polyvagal theory, and how it relates to the nervous system, and therefore the focus arc.
6. Physical Activity: Regular exercise, even gentle walking, can help reduce stress and widen the focus arc.
7. Creative Expression: Engaging in creative activities, such as painting, writing, or music, can provide an outlet for emotional release and promote a wider focus.
8. Sleep Hygiene: Ensuring adequate sleep helps to regulate the nervous system, and therefore helps with emotional regulation.
9. Nutrition: Proper nutrition can also help with emotional regulation. A healthy diet helps to maintain stable blood sugar levels, and therefore reduces emotional spikes.
10. Hypnotherapy: Hypnotherapy can help to reframe negative thought patterns, and help to access a wider focus arc.
11. Finding a supportive community can significantly aid in CPTSD recovery. Whether through support groups, online forums, or trusted friends and family, connecting with others who understand your experiences can provide validation, reduce feelings of isolation, and offer valuable insights and coping strategies.
The Power of Trust:
Just as the police dog handler learns to trust their dog’s instincts, we must learn to trust our own. Trust that you have the inner resources to heal and navigate your challenges. Trust that you are capable of creating a life filled with peace and purpose.
Embracing the Journey:
Healing from CPTSD is a journey, not a destination. It requires patience, self-compassion, and a willingness to explore new ways of thinking and being. By understanding the focus arc, you can cultivate a wider perspective, create emotional space, and build trust in your own ability to heal.
Conclusion:
The focus arc is a powerful tool for managing CPTSD. By learning to widen your perspective, you can break free from the cycle of reactivity and create a life filled with greater peace and harmony. Remember, you are not alone on this journey. Embrace the process, trust your inner strength, and allow yourself the space to heal.
If you or someone you know is struggling with CPTSD, reach out for support. Contact me now to learn more about my services and how I can help you on your healing journey.