Is anyone else struggling with CPTSD

Hi@NJ08,

I have struggled with all those things you have mentioned. I have had about 5 months of therapy. Triggers I hate also. They don't have to be directly related to the trauma. Your mind somehow connects anything it can even if it isn't actually connected to the trauma. Almost anything can trigger you. When you get a trigger try doing 5-4-3-2-1 grounding. You can also do deep breathing like belly breathing or boxed breathing. You can try bi-lateral butterfly taps these are good for self soothing. Stomping your feet on the ground and hugging yourself until you feel less distressed. It takes months of consistent work signalling safety to your body to calm it down so you can do EMDR therapy. I was getting dissociation and shutting down more before but it is finally lessened and getting slowly better. I didn't do much for dissociation and shut down I went along with it. You could try dipping your face in a bowl of cold water and blowing bubbles for about 6 to 15 sec. This is the mammalian dive reflex technique. This is also good for distress, panic attacks and hypervigilance. It relaxes your back muscles. Yes I too have relationship issues with family they have been abusive. So I cut them off. I have misunderstandings with my partner probably having a crappy childhood doesn't help. I found that doing boxed breathing helps alot with hypervigilance. Anything that signals safety to your body helps. Your body thinks that you are still the small defenceless child who cannot defend themselves and doesn't realise you are a grown adult now who can protect themselves and make choices. So it reacts as if you are still there experiencing danger.

You can find a lot of these techniques on YouTube. I am also going to give you a link on a self guide book on Cptsd and helpful techniques. Before I go it is also useful to keep a diary and write down anything that can be helpful, thoughts and feelings to help track your progress.

https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/ptsd-and-cptsd-self-help-guide/

Hope this helps.

I struggle with all of this and more constantly and am exhausted. It’s very difficult to function but lots of different grounding and breathing techniques are all that work at the moment. Open to other ideas people use to help

Welcome to the forums @countrygirl79 . It sounds like things are really tough at the moment. I hope members like @Misty7 are able to share some of what works for them.

Grounding and breathing exercises can be incredibly powerful.

Have you spoken to a GP about how things have been for you lately?

Finding it all very lonely last few weeks and that I just waste everyone’s time and no one can help me. I have been on this road for so long and I just seem to be getting worse. My GP is on leave and my counsellor is also on leave for atleast a month and this is making it even harder for me. I did reach out (which is extremely hard for me to even do) yesterday to CMH but no one has try to get back to me so I don’t want to annoy them anymore either as they are obviously busy.

I get up each day for my kids but the numbness has taken over and I just seem to be ticking boxes on a list each day as it’s easier to disassociate than to feel all the pain and shame anymore.

Hey @countrygirl79

That loneliness must feel incredibly heavy. I'm glad you've shared that here. You shouldn't have to deal with this by yourself.

Sounds like you've been using a lot of valuable energy trying to talk to a professional. But they're all either on leave, or haven't got back to you yet. How disheartening for you! I'm hoping you can get that one-on-one conversation with someone soon.

And please know that it's not annoying to ask for help. These services exist to support people just like you. Be the squeaky wheel!

Go gently tonight,

Bandicoot