Overcoming complex trauma (CPTSD – Complex Post-Traumatic Stress Disorder) is a challenging yet deeply rewarding journey. Recently, I had a profoundly gratifying experience concluding trauma work with a client, as I often do with those healing from trauma. What stood out most was the shift in her demeanor – from tearfulness and distress to laughter and a lighthearted acceptance of herself. She smiled more, joked about life, and embraced a “good kind of crazy,” a playful perspective that signified her healing.

What is Complex Trauma?

Complex trauma stems from prolonged childhood abuse, leaving lasting effects on a person’s physical, psychological, and social development. Being in an abusive or unsafe environment regularly overactivates the body’s threat response, leading to long-term changes in brain structure and function. As a result, individuals with complex trauma may never truly feel safe, even when no danger is present. This constant sense of threat can create difficulties in forming healthy relationships as adults, affecting emotional regulation and the ability to understand the intentions and emotions of others.

Healing from Complex Trauma

Despite the challenging impact of overcoming complex trauma, I have consistently witnessed remarkable transformations in my clients. The key to healing often lies not just in the trauma-focused therapy itself, but in creating a supportive and loving environment. For true recovery, individuals need to feel both safe and loved, not only in the therapy room but also in their broader lives—safe homes, supportive communities, and meaningful activities that foster stability and growth. Without these foundational elements, it becomes difficult to process and heal from past trauma.

In some cases, creating this sense of safety requires significant changes, such as ending destructive relationships or finding new living arrangements. While some factors, like societal issues (poverty, discrimination, crime, etc.), are beyond our control, focusing on stability in one’s immediate environment is crucial. Once a person feels secure in their surroundings, they can begin to use body-based techniques to help regulate their emotions and manage trauma symptoms.

Effective Techniques for Trauma Recovery

Here are several techniques that can help individuals in their journey of overcoming complex trauma:

Breathing Techniques: Regulate your nervous system through slow, deep breathing with long exhalations. Try sighing softly before deep breaths to make it more soothing.

Grounding Techniques: Stay in the present moment. Sit or lie on the floor and notice how your body connects with it. While seated, press your feet firmly into the ground and become aware of which parts of your body are in contact with the chair.

Centering: Give yourself a butterfly hug or place your hands on your heart, breathing slowly to calm yourself. You can also place a hand on a tense part of your body and imagine sending warmth and comfort to that area.

Containing: Visualize an imaginary container where you can “store” unwanted trauma memories. This creates a mental space where you can revisit these memories when you’re ready, but not let them overwhelm you in the moment.

Movement: Tune into your posture. Imagine being gently pulled upward from the top of your head and feel the grounding effect of gravity. Try yoga, tai chi, or even dancing freely without direction to release built-up tension.

Soothing through the Senses: Engage your senses to create a calming effect. Use sounds, scents, and touch that bring comfort. Give yourself hugs or offer self-validation through gentle, kind words.

The Importance of Safety and Support

To truly begin healing, those affected by complex trauma need safety, consistency, and care. Building supportive relationships can be difficult for trauma survivors, as their past experiences may lead them to associate intimacy with danger. However, creating a safe, nurturing environment can provide the foundation they need to heal.

As a therapist, I often wonder how others might perceive the joy and laughter that can follow a session. Is trauma therapy really that fun? In truth, it’s not the process itself, but the relief and freedom that come when the heavy work is done. It’s then that survivors can finally start to experience joy, lightness, and a sense of empowerment.

We all have a role to play in making the world a safer place for those overcoming complex trauma. By fostering safety, love, and support, we can help others find the courage to heal.