Complex PTSD (CPTSD) can be a debilitating condition, particularly for emergency service workers who are exposed to repeated traumatic incidents daily. However, there are effective coping strategies that can help manage and alleviate the symptoms of CPTSD. As a Mental Welfare Coach, hypnotherapist, and nutritional coach, I’m here to share practical and uplifting approaches that can offer hope and pave the way toward recovery.
Understanding Complex PTSD
CPTSD arises from prolonged exposure to traumatic events, leading to a complex set of symptoms including emotional dysregulation, hypervigilance, intrusive memories, and difficulty maintaining relationships. For emergency service workers, these symptoms can be particularly challenging given the nature of their job, often showing up in those exhausted moments on their days off. Let’s take a look at the strategies that can make a significant difference in managing these symptoms.
Hypnosis: A Powerful Tool for Stress Relief
Hypnosis is a highly effective technique for managing CPTSD. Unlike traditional therapies that delve into traumatic memories, hypnosis can help by removing the stress in a content-free way. This means that you don’t have to revisit painful memories to find relief. Through guided relaxation and focused attention, hypnosis helps reprogram the subconscious mind, reducing the emotional impact of traumatic experiences and promoting a sense of calm and well-being.
https://pubmed.ncbi.nlm.nih.gov/33118880
Key Benefits of Hypnosis:
– Reduces stress and anxiety without revisiting trauma
– Enhances relaxation and promotes a sense of peace
– Improves sleep patterns
– Boosts overall mental well-being
Nutrition: Fueling the Body and Mind
Eating well is crucial for mental health. A balanced diet can significantly impact your mood, energy levels, and overall resilience to stress. Incorporating nutritious foods into your daily routine helps stabilise blood sugar levels, reduce inflammation, and support brain health.
Nutritional Tips for Managing CPTSD:
– Eat a variety of fruits and vegetables: Rich in vitamins, minerals, and antioxidants, they help combat oxidative stress. The more colour in your diet, the better.
– Include omega-3 fatty acids: Found in fish, flaxseeds, and walnuts, omega-3s are known to support brain health and reduce symptoms of brain fog, depression, and anxiety.
– Stay hydrated: Proper hydration is essential for optimal brain function and mood regulation.
– Limit processed foods and sugar: These can cause blood sugar spikes and crashes, leading to mood swings and increased stress.
– Consider probiotics: A healthy gut can positively influence your mental health, so include yogurt, kefir, and fermented foods in your diet.
Exercise: Moving Towards Wellness
When I say exercise, it is often met with resentment, so I recommend moving more! Regular physical activity is one of the most effective ways to combat the symptoms of CPTSD. Exercise releases endorphins, the body’s natural mood lifters, and helps reduce levels of the stress hormone cortisol. Moreover, engaging in physical activities can provide a sense of accomplishment and boost self-esteem.
Exercise Tips for Managing CPTSD:
– Find an activity you enjoy: Whether it’s walking, running, cycling, or dancing, choose something that you look forward to.
– Start small: Even a 10-minute walk can have a positive impact on your mood.
– Incorporate mindfulness: Activities like yoga and tai chi combine physical movement with mindfulness, enhancing relaxation and mental clarity.
– Consistency is key: Aim for regular, consistent exercise you can maintain rather than intense, sporadic workouts.
Living in the Now: Mindfulness and Meditation
Living in the Now: Mindfulness and Meditation
Mindfulness and meditation practices can help you stay grounded in the present moment, reducing anxiety about the past and future. These practices teach you to observe your thoughts and feelings without judgement, fostering a sense of peace and acceptance.
Mindfulness Tips for Managing CPTSD:
– Practise deep breathing: Simple deep breathing exercises can calm the nervous system and reduce stress.
– Engage in mindful activities: Activities like mindful walking, eating, or even cleaning can bring you into the present moment.
– Bilateral stimulation: Very gently interlock fingers and move the hands to gently stroke each other. Like hugging yourself, gentle touch releases calming hormones.
Science or trauma & mindfulness.
The Issue is Never the Issue
It’s essential to understand that what a client thinks is the problem is often only the ‘straw that broke the camel’s back.’ The real issue lies in the underlying stress and unresolved issues accumulated over time. By addressing and removing these deeper stressors, clients can make significant strides in their healing journey and move forward more effectively.
Building a Supportive Network
Having a strong support system is vital in managing CPTSD. Connecting with others who understand your experiences can provide comfort and reduce feelings of isolation. Consider joining support groups or seeking the help of a therapist who specialises in trauma.
Support Tips for Managing CPTSD:
– Join support groups: Connecting with others who have similar experiences can provide mutual support and understanding.
– Seek professional help: Therapists, particularly those like me, specialising in trauma, who can offer valuable guidance and strategies.
– Lean on trusted friends and family: Share your experiences with those who care about you and can offer support.
Creating a Routine and Setting Goals with the GROW Strategy
Establishing a daily routine can provide a sense of structure and predictability, which is often comforting for those with CPTSD. Setting small, achievable goals can help you regain a sense of control and accomplishment. The GROW model is an excellent framework for setting and achieving these goals.
GROW Strategy for Goal Setting:
Goal: Define what you want to achieve.
– Example: “I want to reduce my anxiety levels.”
Reality: Assess your current situation.
– Example: “I feel anxious every day, especially at work.”
Options: Explore the possible options for reaching your goal.
– Example: “I can practise mindfulness, exercise regularly, and seek support from a therapist.”
Will: Commit to the actions you will take.
– Example: “I will start with 10 minutes of mindfulness daily, walk for 20 minutes three times a week, and schedule a therapy session.”
Routine and Goal-Setting Tips:
– Establish a daily routine: Having a predictable schedule can reduce anxiety and improve time management.
– Set realistic goals: Break down large tasks into smaller, manageable steps.
– Celebrate small victories: Acknowledge and reward yourself for each step you take towards recovery.
Conclusion: Embracing Hope and Healing
While Complex PTSD presents significant challenges, there are numerous effective strategies to manage and alleviate its symptoms. Hypnosis, proper nutrition, regular exercise, mindfulness, and a supportive network will play crucial roles in your journey towards healing. By adopting these practices and focusing on living in the present, you can reduce stress, enhance your well-being, and reclaim your life.
If you or anybody you know is struggling with stress, anxiety, PTSD, or CPTSD, reach out for a free consultation about how I can help reduce these symptoms and support you on your path to recovery.