Strategies for Managing Dissociative Symptoms in C-PTSD
Complex PTSD (C-PTSD) often shares symptoms with PTSD. However, the complexity of the trauma you experienced can cause additional symptoms and disruptions to your life. It’s not uncommon for people with C-PTSD to struggle with things like feelings of worthlessness, relationship issues, and even dissociation.
Dissociation can make you feel detached from your own emotions, or even your own body. It’s used as a sort of natural defense mechanism, designed to protect your mind from overwhelming emotions.
However, dissociative symptoms only provide temporary relief while potentially creating more long-term issues.
With that in mind, let’s look at a few strategies you can use to manage dissociative symptoms if you have C-PTSD.
Grounding Techniques
One of the best ways to combat dissociation is to ground yourself in the present. You might initially have a hard time doing this if you’re trying to avoid the negative, overwhelming thoughts associated with your trauma.
However, it’s important to stay grounded in the moment. Doing so will help you recognize that the present isn’t a scary place. Memories and negative thoughts might try to creep in, but these techniques can help you stay calm even if they do.
Things like deep breathing, counting backwards, or naming objects can all help you connect to the present. Try a few different grounding techniques to find what works best for you.
Get Moving
While dissociation is a mental issue, moving your body can make a big difference. As you deal with dissociative symptoms, make physical exercise a part of your routine. Something like a walk or light stretching can help you feel more connected and in-tune with your body.
The mind-body connection is stronger than most people think. Not only will physical activity serve as a temporary distraction, it will also keep you grounded in the moment and naturally reduce stress and fear.
Identify Your Triggers
Learning to identify and understand your emotions is essential for overcoming the impact of C-PTSD. Are there certain situations or experiences that tend to trigger your dissociative symptoms? Identifying these things can help you avoid them or prepare yourself better when you know you’ll be faced with them.
Prioritize Self-Care
Make sure you’re engaging in everyday activities designed to promote your well-being. Things that naturally fit into your daily routine will be easier to stick to. Try regular exercise, journaling, or simply getting enough sleep. Spending time with friends and family can also make a big difference and remind you that there are plenty of people in your corner who support you.
Self-care practices will boost your self-esteem, help you maintain a sense of calm, and allow you to be more self-compassionate as you heal from the complex trauma you experienced.
Seek Out Help
You don’t have to overcome the impact of C-PTSD on your own. Again, dissociation is used as a defense mechanism, but it isn’t something that’s going to help you on a long-term basis. Instead, consider getting the support you deserve from a mental health professional.
Going through trauma therapy can help you on your healing journey in a variety of ways. You’ll learn more about your triggers and what is causing your dissociation, while also learning effective strategies and techniques to manage your symptoms.
The goal of most trauma therapies isn’t necessarily to make you “forget” what happened to you. However, therapy can help you change the way you see those experiences, so you feel more in control, rather than letting your trauma define your life. You deserve to feel present at all times without using dissociation as a way to protect yourself. If you’re ready to start your healing journey, don’t do it alone. Contact us today to set up a consultation soon.
Written by: Georgiana Avram, LCPC-S, LMHC
