5 coping skills for CPTSD
5 coping skills for CPTSD
One of the cool things about healing is learning new information, skills, & resources that support me - & then getting to share them with survivors in my community so they can benefit from them too. Today, I'm sharing 5 of my favorite, go-to coping skills for complex post-traumatic stress disorder (CPTSD).
Mileage may vary; take what works & leave the rest behind. A friend noted that these skills may also be applicable for folks with anxiety & PTSD as well!
💕 STAY IN THE PRESENT: I remind myself of the present moment, affirming that I’m safe now & the trauma is over. Some of the things I repeat out loud to myself include, “It’s [today’s date] & I’m safe now / doing [activity] / in [location].
💞 GRAB AN ICE CUBE: Grabbing an ice cube & holding it while it melts is one of my go-to strategies for grounding myself. The cold helps bring me back into my body, pulling me out of whatever I’m reliving. You can also use a frozen orange or an ice pack.
💗 SEEK COMFORT: What helps comfort you? I always turn to my cats, who are my emotional support animals. Petting or cuddling with them helps calm me down. Other survivors might have a cuddly stuffed animal or blanket they turn to - or even favorite comfort TV shows or films they watch. Can you make a playlist of soothing music? I love listening to soundtracks from games like Animal Crossing.
💓 THINK PINK: One thing that helps ground me & orient me to the present is counting the things I see around me that are pink, my favorite color. As I count each pink object, I name it out loud. You can choose any color. Count all the things you see that are that color, naming each object as you go. Then, choose another color. Repeat until you feel more embodied & grounded.
💘 AFFIRMATIONS: Craft supportive & soothing affirmations when you’re in a grounded headspace. Write them down on index cards or in the notes app on your phone so you can easily access them when you’re struggling. When you’re having a hard time, repeat these affirmations you’ve created to yourself as a self-soothing strategy. Some of my favorite affirmations to repeat to myself are, “I’m safe now”, “the way I’m feeling is an understandable reaction to what I’ve been through” & “I’m lovable & loved”.
