As I discussed in the podcast episode “Smart goals for trauma recovery,” trauma exists on a broad spectrum with different levels of severity – with complex trauma being one of the more intense and long-lasting forms. Though hearing the term ‘complex trauma’ can feel daunting, understanding what it means can be empowering. I hope that the article “What is complex trauma’ allows you to assess your recovery needs better and explore healing options.
In this article, we’ll explore what complex trauma is, how to identify it, and approaches for recovery. If you find the content overwhelming at any point, feel free to take breaks—pause, take a sip of water, or go for a walk. Come back when you feel ready, and remember that recovery happens at your own pace.
What is complex trauma?
Complex trauma can happen if we are exposed to prolonged, overwhelming experiences that disrupt our emotional integration and threaten our well-being or that of our loved ones. Complex trauma is usually associated with relational trauma. Moreover, it often happens during childhood when we haven’t yet developed the capacity to process complex emotions. However, these dynamics can also affect adults when they are living in traumatizing environments.
Complex trauma can stem from situations such as prolonged domestic violence, childhood abuse and systemic violence. However, we must remember that complex trauma is an individual experience—two people may endure similar hardships. However, one may develop complex trauma while the other person will not.
A common theme of complex trauma is that it disrupts our foundational sense of safety and trust. Therefore, it can affect our relationships with ourselves and others. Though complex trauma symptoms may feel distressing, many of them are adaptive responses to extreme circumstances. As a result, they are also proof of our resilience and drive to live.
Understanding complex trauma allows us to reframe the symptoms as a natural response to extreme conditions. It also normalizes symptoms that are often stigmatized and pathologized. As individuals, we can reclaim our ability to feel safe, self-regulate, set boundaries, and build meaningful connections over time. Dive deeper into how you can heal from complex trauma and reclaim your resilience.
The causes of complex trauma
Let’s explore more deeply what complex trauma is and look at the causes of it. Please remember, complex trauma is never a reflection of personal “weakness”; instead, it’s a natural response to prolonged adversity. Many of my clients have lived through experiences like these, facing environments that profoundly impacted their sense of safety and well-being. Below are examples of environments that may lead to complex trauma. Remember, if your experience isn’t listed here, it’s still valid. Complex trauma is individual, and every experience matters.
Chronic childhood abuse
Children exposed to prolonged abuse—including physical, sexual, and emotional abuse, as well as neglect—are at a higher risk of developing complex trauma. This also includes witnessing abuse within the family. As children, we are at greater risk for harm since we still develop emotional regulation and nervous system resilience. Therefore, these experiences can profoundly affect us. As a result, it is more likely that we’ll carry the impact into adulthood. Nevertheless, we can heal from childhood abuse as adults.
Domestic violence
Domestic violence is complex, often involving social, interpersonal and individual dynamics. Asking questions like “Why didn’t they leave?” oversimplifies the situation and overlooks the psychological, financial, and physical factors involved. Moreover, escalating threats, societal stigma, and, in some cases, lack of financial resources can make leaving dangerous – or even impossible. As a consequence, these challenges can create conditions that contribute to the development of complex trauma.
Systemic oppression and racism
People targeted by systemic oppression—such as Black, Indigenous, and People of Color and 2SLGBTQ+ folks—often face ongoing stress and discrimination that can lead to complex trauma. These dynamics often combine relational trauma (such as being treated unfairly or excluded by the dominant group and facing microaggressions, boundary violations, hatred or discrimination) with structural violence (like discriminatory policies). As a result, they create hostile environments that are inherently traumatizing. Healing in these circumstances requires acknowledging both personal experiences and systemic realities.
Living in or witnessing war zones
For individuals living in war zones or experiencing life as refugees, the risks of complex trauma are significant. These extreme situations often involve threats to safety, loss, and exposure to violence. Even witnessing violence in one’s homeland from afar can have profound effects, layering relational and systemic trauma in ways that may leave lasting scars.
If you feel your experience isn’t reflected here or want to share something specific, I’d love to hear from you. Please feel free to email me at nat@brighthorizontherapies.com.
How complex trauma affects the mind and body
Many people who have experienced complex trauma struggle to remember exactly what happened to them, yet they live with symptoms that reveal the impact. Frank Anderson says, “Extreme situations often lead to equally extreme responses” (Anderson, 2021).
If you’re living with complex trauma, it’s common to feel like you’re somehow “broken” beyond repair—I’ve been there myself. While it may feel that way in your body, please know this: complex trauma doesn’t have to define you forever. With patience, persistence, and the appropriate support, it’s possible to transform these responses and rebuild a sense of safety and connection.
Here are some of the most common symptoms of complex trauma:
Difficulties with emotional regulation
Do you feel like your emotions swing from one extreme to another, leaving you stuck in a state that’s hard to calm? Or maybe you feel numb and disconnected as if your emotions are out of reach. Both are natural responses to what you’ve been through.
A dysregulated nervous system
You may feel like parts of you are constantly on edge, waiting for danger to strike. Furthermore, you may experience intrusive thoughts, nightmares, or flashbacks where you relive past experiences. Some people also experience dissociation—a feeling of being disconnected from reality. Keep in mind that these are protective coping skills that help you survive.
Challenges with relationships
Trusting others might feel difficult, even with people who show healthy behaviours. You might struggle to set boundaries or feel guilty when you do. Some people take responsibility for others’ emotions or feel abandoned quickly, while others rely on outside validation to feel secure. Curious about your boundary-setting skills? Take our Healthy Boundaries Quiz to gain insights and start building stronger relationships.
Inner fragmentation and disconnection from self
We may experience as sense of fragmentation after having experienced complex trauma due to what’s known as structural dissociation. Parts of you may focus on daily life, while other parts hold the emotional wounds of trauma. These emotional parts may seem hidden but can surface unexpectedly, especially when current events activate past wounds.
Low self-esteem or negative self-perception
Feelings of shame, self-criticism, and internalized blame are common. You may have parts of you that feel unworthy or believe you’re “not enough.” These inner voices can be harsh and make it hard to see your worth.
Physical and mental health challenges
Trauma often lives in the body, leading to chronic pain, tension, or other unexplained physical symptoms. It’s also common to experience overlapping mental health diagnoses, such as anxiety, depression, ADHD, OCD, or substance use issues.
If these symptoms resonate with you, know that you’re not alone—and you’re not broken. These are your body and mind’s ways of protecting you from pain. The healing journey doesn’t mean erasing the past; it’s about learning to care for these responses, reconnect with yourself, and move toward wholeness.
How do we heal from complex trauma?
Healing from complex trauma is a journey, and it begins with understanding that the process is multi-layered. Trauma recovery typically follows three stages: safety and stabilization, memory integration and mourning, and reconnection. Each stage builds on the previous one, creating a foundation for meaningful and lasting healing. Sometimes, the process is iterative, with movement back and forth between stages as needed. Importantly, healing must respect the impact of trauma on both the body and the nervous system. For this reason, traditional talk therapy alone is often not sufficient to fully address complex trauma.
Finding professional support with experience in complex trauma is essential. Treatment methods for complex trauma often overlap with those used for trauma in general. However, the mental health professional needs to adapt the trauma treatment process to your unique needs and symptoms.
Options for trauma recovery
- EMDR therapy (Eye Movement Desensitization and Reprocessing) is highly effective for trauma integration, but for complex trauma, it often requires a more extended preparation phase and additional treatment options. Starting memory processing too soon could overwhelm your nervous system, so pacing is key.
- Somatic approaches like Somatic Experiencing or sensorimotor psychotherapy can help reconnect with the body. Still, they must work respectfully with protective parts of you that may feel unsafe in the body. Healing through these methods often involves breaking goals into small, manageable steps that align with your readiness. Therefore, it is often better to take smaller steps than rush them.
- Parts work therapy is another powerful tool for acknowledging and working with the different parts of you—those carrying wounds and those helping you survive. It helps us overcome inner fragmentation and improve our attachment style. Furthermore, it helps us work with overwhelming emotions or other symptoms of trauma.
- Practices like mindfulness and trauma-sensitive yoga can also complement therapy by helping you gently reconnect with your body, calm your nervous system, and increase awareness of the present moment.
If you’re ready to explore practical steps for healing, you might also find my latest podcast episode helpful. Listen to the episode on healing from complex trauma for more insights and strategies to support your journey.
