PTSD and C-PTSD: Overcoming the Challenges Day by Day

Post-Traumatic Stress Disorder (PTSD) is a mental health condition that can develop after experiencing or witnessing a traumatic event. These events can range from serious car accidents and natural disasters to emotional, physical, or sexual abuse. Symptoms often include flashbacks, nightmares, hypervigilance, and emotional numbness.

In many cases, with time and support, these symptoms begin to lessen within several months. However, for some individuals—particularly those who have experienced prolonged or repeated trauma, such as childhood abuse or ongoing domestic violence—symptoms persist and evolve into what is known as Complex PTSD (C-PTSD). This condition often includes additional challenges like emotional dysregulation, deep-rooted shame, and difficulty forming relationships.

Treatment and Research

In the UK, traditional treatment options for PTSD and C-PTSD include trauma-focused cognitive behavioural therapy (CBT), eye movement desensitisation and reprocessing (EMDR), and certain antidepressants. While these can be effective, they don’t work for everyone.

Recent international research has explored the use of MDMA-assisted therapy for PTSD. Clinical trials in the US and Australia have shown promising results, especially for individuals who haven’t responded well to other treatments. MDMA appears to help by enhancing emotional processing, reducing fear responses, and increasing feelings of safety and trust—partly due to its stimulation of oxytocin (a hormone linked to bonding and emotional connection). However, this treatment is not yet approved in the UK outside of clinical trials.

Important Note: This is not an endorsement of unsupervised or illegal MDMA use. Self-medicating with substances outside a controlled clinical environment can be dangerous and counterproductive. There are safer, science-backed ways to support your healing process.

So What Can You Do?

Here are several practical, accessible strategies that may help you manage PTSD or C-PTSD symptoms without medication or substances. These are not cures, but they can be powerful tools for resilience and healing:

1. Spend Time with Close Friends and Family

Safe, supportive relationships are key to recovery. Being around people you trust can help rewire your nervous system to feel safe again. Social interaction stimulates oxytocin release naturally, helping to counteract feelings of isolation and fear.

2. Practice Positive Self-Talk and Mantras

Using compassionate, reassuring self-talk before and during triggering situations can reduce panic and foster emotional regulation. Repeating mantras like “I am safe now” or “This feeling will pass” can create a sense of groundedness and control.

3. Mindfulness and Meditation

Mindfulness trains your brain to stay in the present moment rather than reliving the past. This helps reduce the impact of flashbacks and intrusive thoughts. Regular meditation can also calm the nervous system, reduce cortisol levels (the stress hormone), and increase self-awareness.

4. Start a Group Activity (e.g., Sports, Classes, Volunteering)

Joining a team or group can help build a sense of belonging and purpose—both of which are often disrupted by trauma. These settings offer consistent social contact in a low-pressure environment, which can be healing for those with social anxiety or trust issues.

5. Consider Hypnotherapy

Hypnotherapy can support trauma recovery by accessing the subconscious mind and gently reshaping deep-rooted beliefs or patterns. When used by a qualified professional, it can help reduce emotional reactivity and release trapped emotions linked to trauma.

Final Thoughts

Recovering from PTSD or C-PTSD is a journey, not a destination. Healing often happens slowly, in layers, and that’s okay. You don’t have to do it alone—there are communities, professionals, and practices ready to support you.

If you’re currently struggling, please seek help from a trauma-informed therapist, life coach or support organisation. You deserve healing, and you are not broken—you’re human.