A Practical Guide to Complex PTSD: Compassionate Strategies to Begin Healing from Childhood Trauma

by Arielle Schwartz

Reclaim yourself from childhood trauma—evidence-based strategies for healing complex PTSD

Repetitive trauma during childhood can impact your emotional development, creating a ripple effect that carries into adulthood. Complex post-traumatic stress disorder (C-PTSD) is a physical and psychological response to these repeated traumatic events. A Practical Guide to Complex PTSD contains research-based strategies, tools, and support for individuals working to heal from their childhood trauma. You don’t have to be a prisoner of your past.

Learn the skills necessary to improve your physical and mental health with practical strategies taken from the most effective therapeutic methods, including cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), eye movement desensitization and reprocessing (EMDR), and somatic psychology. When appropriately addressed, the wounds of your past no longer need to interfere with your ability to live a meaningful and satisfying life.

This book

Understand C-PTSD—Get an in-depth explanation of complex PTSD, including its symptoms, its treatment through various therapies, and more. Address the symptoms—Discover evidence-based strategies for healing the symptoms of complex PTSD, like avoidance, depression, emotional dysregulation, and hopelessness. Real stories—Relate to others’ experiences with complex PTSD with multiple real-life examples included in each chapter. Start letting go of the pain from your past—A Practical Guide to Complex PTSD can help show you how.

Genres: Psychology, Mental Health, Self Help, Nonfiction, Reference, Counselling, Science

192 pages, Kindle Edition

First published January 1, 2020

About the author

Arielle Schwartz PhD is a clinical psychologist practicing in Boulder, Colorado.

Reviews

[Brittany Lee · Rating 3 out of 5]

May contain triggers and sensitive material not suited for everyone.

This book helped me to become more aware. Aware of my past and where some of my thoughts, emotions, and pain stem from. It helped me to see patterns and cycles that once protected me, that I can now work on letting go of. I related to many of the stories that were shared within. (I'll touch more on those experiences later.) Whether you were a witness to C-PTSD, a survivor, or both, this is a good BEGINNER introductory. Keyword beginner!

Survivors of SEVERE physical and sexual abuse may not substantially benefit from this title. The MAIN focus was more on emotionally abusive and neglectful parents, although, there was a REALLY good excerpt shared on unwanted physical contact that I quote later in the review. It impacted me in a big way so I wanted to share it.

PRACTICAL is the word I would use to describe this guide. It would be best utilized alongside a therapist but gives helpful insight. If you are unable to see a therapist, this book is a great one to start recognizing the signs and symptoms of C-PTSD in yourself or others. The text says if the provided exercises help, to keep practicing them, but if they are triggering, to look for professional help. The author conveys compassion, kindness, and empathy for her readers and clients. I got a good feel from her writing.

I found 3 new, simple techniques to use during times of distress. When triggered, here are the new coping strategies for me to try:

• Look at a piece of art or a plant and notice how it feels to move the eyes and neck. (EDMR) I'm going to get a little potted plant for the living room (where all of the tougher conversations happen, that way I am prepared).

• Lovingly touch one arm with the other arm, notice the warmth coming from your hand, switch sides when ready. When stressed I freeze, clench, or tremble; this will help me stay mindful of keeping my hands and body at ease.

• Focus on feet and legs during intense emotions. This is important for me because I eject or detach from my body during times of emotional chaos, sometimes even when I eat. I have to remain conscious, check-in with my body, and use affirmations mentally to stay present with myself during these times.

I like the variety of case studies shared, shining light on various scenarios of abuse/neglect, and also enjoyed the exercises to start healing from them. While I liked the real-life stories, I thought they would have been better labeled as case study numbers, or in some other fashion other than people's names. I understand names were most likely changed for privacy reasons, but this felt a tad insensitive.

I found this bit of information extremely important and relatable:
When a child spends an extended period of time in "faint response" (defensive mode from trauma which includes feelings of helplessness, fatigue, and eventual collapse) feelings of heaviness, sluggishness and tiredness persist into adulthood. This is where disease, chronic illness, and symptoms come into play.

A great excerpt from the C-PTSD Guide, for survivors of sexual abuse:
"Recognize that the body is biologically wired to respond to contact, even during abusive situations."
"A physical response of arousal does not equate with consent and is not an invitation for sexual touch."
If you've never heard or read that statement before, it can be life-changing!

Whenever I related to particular case studies, I noticed my breathing getting shallow, my chest getting tight, circulation in my hands and feet got very cold, and I wanted to speed read past these parts. I took some deep breaths and practiced the exercises and affirmations. It also helped to take a break from the material when I needed it. Taking a break in nature and being gentle with myself while working on my healing journey also helped me to stay connected and away from dissociating. I loved that this book kept suggesting if a particular area of text was triggering, to take that section of the book to a therapist to discuss it.

If you have feelings of guilt, shame, self-hatred, emotional dysregulation, or other negative feelings, reading this may give you some insight as to how to start the healing journey. It won't eliminate your past but it can show you tools and exercises to help one learn how to start surrendering some of the pain. The author uses these same exercises in her own private psychology practice. If you have a chronic illness or unexplainable chronic symptoms, struggle with OCD, or perfectionism, this book may have valuable information for you. Healing from the past is an ongoing process that anyone can start when they are ready. This guide states very clearly books are not a replacement for therapy, but best used in conjunction with.

Much gratitude to publisher Rockridge Press, compliments of Callisto Media, for the early copy I received. I was under no obligation to write a review, my honest opinion is freely given.

[Panda Incognito · Rating 3 out of 5]

This book shares fairly basic information about complex PTSD, with a focus on people with troubled nuclear family backgrounds. Someone who experienced abuse outside of their immediate family will not connect with most of the examples, and people with other forms of complex trauma (e.g., growing up in a violent community or having traumatic medical issues) are not represented here. The explanation of PTSD and its effects is solid, and the book includes various healing exercises that some people will find helpful, but this isn't as thorough or complete as it should be.

[Erin · Rating 3 out of 5]

First off, I feel like the publisher should consider changing the title of this book. Although the book does indeed deal with childhood trauma, it is nearly 100 percent regarding parental abuse and/or neglect. Complex PTSD typically appears in cases where children are severely abused (and this can be from sources outside of the family unit). If this book was presented as dealing with just those specific issues (rather than CPTSD as a whole), I think I would have found it to be more helpful. However, pretty much all of the cases cited in the book centered around adults who dealt with only somewhat difficult parents (ones who were overly critical or harsh). It's not that these people don't have a right to have experienced shame or emotional disturbances from this background, but rather that most CPTSD cases deal with much more severe physical (and often sexual) abuse. Unless you're dealing strictly with issues with your parents, I don't think you'd find this guide super helpful. There is quite a bit of repetition as well. Overall, the book is organized well with examples from Schwartz's own clients and healing strategies for how to work with some CPTSD symptoms (although not really the more severe ones regarding flashbacks or dissociative episodes). This book definitely could be helpful for a specific subset of therapy patients, but there didn't seem to be anything groundbreaking in terms of treatments for CPTSD. This diagnosis is not extremely well-known, so I'm glad that Schwartz is addressing it - I just wish her focus would have been more inclusive for the different types of trauma that falls under the CPTSD umbrella.
*Free ARC provided by publisher in exchange for an honest review*

[A. J · Rating 4 out of 5]

Full of down to earth language and practical advice, I found this book to be quite helpful.

[Roslin Sinclair · Rating 3 out of 5]

I think this book would be most helpful to someone who is just starting their trauma recovery. As someone who is half a decade into hers, there was very little this book had to offer me - simply because I already knew a lot of the strategies that were listed and very little information in the book was new to me. I do still think others could get something from this book though.

My one critique - the clients' stories that were shared added little to the book for me. Most of them were simply a repeat of "so and so had a problem, so they came to therapy and found that therapy helped." The only one that was different was the last one, which addressed that healing isn't linear and you can certainly still be triggered, even years into your healing journey. I think that's a very important story to have included, the rest didn't seem necessary.

[Erin Parham · Rating 5 out of 5]

great resource!

So many great tip and resources that really hit close to home. I loved that at the end of each chapter she asked for feedback to ensure the objective of the chapter was reached.

[Melissa · Rating 4 out of 5]

An interesting book that is chockfull of useful information and exercises for someone with CPTSD. It has exercises to try at the end of each chapter. I think this might be helpful to go through with a therapist.

[Bethany · Rating 2 out of 5]

If you have already been in therapy (with a good therapist who works well for you) and/or have done a moderate amount of work in dealing with your particular symptoms, this is probably not the book for you. Definitely a beginner’s guide.

My two-star rating isn’t because this is a bad book, but because it’s very limited and not in a good way.

Perhaps useful for someone starting out on their road to reclaiming their life, but there was very little of use to me here, because there was nothing I hadn’t already read, heard, or tried.

Honestly the most valuable part of the book for me was the list of resources at the back, most of which, again, I had already come across and/or used, but there were a couple I was unaware of which I will explore further.

[Erica Char · Rating 2 out of 5]

Maybe my view is skewed because of different therapy I’ve tried already/books I’ve read, but this really wasn’t very illuminating.

If it’s your first time exploring this material, it might be more helpful but it doesn’t really deep dive into anything. It’s also very repetitive in explaining what it’s going to explain or summarizing what it just explained.

[Kathy · Rating 3 out of 5]

The author explains what Complex PTSD is, listed symptoms, and presented introductions to some common therapies used to treat C-PTSD. Most of the book discusses healing strategies based on the presenting symptom. The healing strategies seemed similar in asking that the person struggling with C-PTSD
1) acknowledge and let themself feel the emotions/reactions they are having,
2) become aware of how current feelings and emotions are tied to the trauma,
3) recognize/identify triggers
4) once they can separate the then from now, it becomes easier to move forward towards healing by realizing that they are no longer in that situation.
(I fully realize that this is a very incomplete synopsis of the material.

I wanted to read this book because a relative is dealing with PTSD. I wanted to learn more about the condition so that I could better offer them the support and understanding they need and deserve. While the book was helpful to an extent, it ultimately didn't meet my needs as it focuses only on parental-based issues (abandonment, abusive, neglect etc.). For my dear one, the source of the trauma was someone outside of the family. Therefore, many of the suggestions in the book did not apply/were not helpful.

The publisher sent me a complimentary copy of this book with no strings attached. I am providing a voluntary review. All opinions expressed here are my own.

[Anna Robertson · Rating 3 out of 5]

Note: this book contains subject material and personal stories that could be upsetting or triggering for some readers.

I'll start by saying this book is best suited for someone completely new to CPTSD, or even someone wanting to care for and understand a loved one with CPTSD. I gave this book 3 stars because, while it did help me foster awareness of the symptoms and long-term effects of CPTSD, the suggested ways to heal were not helpful.

This book only addressed, specifically, childhood trauma-- which is good, but not all trauma comes from childhood or from our parents. It does not explore trauma from bullying, relationships, religion, or societies/institutions. I finished this feeling like it only scratched the surface of all that there is to CPTSD.

Unfortunately, at times, the way some subjects and personal stories were worded did trigger me-- which could just be me, but considering some of the other reviews, it sounds like I'm not the only one who had this experience.

I found the workbook to be slightly more helpful, as journaling has always been more effective for me than any kind of breath work.

[Diane Estrella · Rating 4 out of 5]

This was a small but powerful book. The book suggests going through a counselor, professional, or trusted friend as well, but you can read the book by yourself also. Picking up this book is a great first step in desiring healing for yourself. This book will give you a lot to think about and process, but I believe if you can take even one small step that is suggested, then you are choosing life and health for yourself.

There are Healing Strategies (i.e. breathing techniques, etc.) that the reader can undertake to try and retrain your body, mind, and emotions from past hurts into safe places. A very small percentage of the book had clinical wording, but overall, the book was very relatable with the stories from individuals included, as well as practical steps you can take. I did not feel like it was over my head reading.

I received a complimentary copy of this book from Callisto Publishers/Rockridge Press and was under no obligation to post a review.

[Cody · Rating 3 out of 5]

The book had helpful advice here and there, and important information for understanding personal trauma, but not everything will apply to everyone. For example, I found learning about somatic psychology to be pretty helpful, and have been using techniques (based on the book, but not from it) to help cope with flashbacks, but a lot of information on how to calm the nervous system wasn't too helpful, and actually I found it to give me a sense of information overload. Simple mindfulness techniques are enough for me if I'm trying to calm down. I'd like to add that as other readers have mentioned, this book focuses mainly childhood trauma as a result of emotional abuse or neglect. There are some difficult and triggering parts of the book, but in the context of healing it didn't hurt me in the long run.

[Ronald Dominguez · Rating 5 out of 5]

Our past doesn’t define us

Two months ago I hung myself in my garage, but luckily I was able to get loose before it was too late. I had a strong desire to say bye to my daughter, she saved me.
This book has been a blessing to read and realize that “taking it like a man” did more harm than good. I feared my mother as she physically and mentally abused me. I found that I froze in my marriage when confrontational issues came up. I would always say, You can’t have a “wRONg” without a RON. I saw myself as a failure at everything I did.
I now see that I am so much more than my past abuse has dictated for me. I have been practicing some of the exercises to have a more positive outlook on life.
Please take the time to read this book. You too might find comfort that you can love yourself and so will others.

[Angela · Rating 5 out of 5]

I received a copy of this book from Netgalley in exchange for an honest review.

Anyone who is relatively new to C-PTSD, through their own diagnosis or the diagnosis of a loved one, can benefit from this book. The chapters are separated out into specific needs. Within those, there are explanations of the issue, a patient story(ies), and practical healing activities. Multiple times throughout the book, Dr. Schwartz reminds the reader that these activities, while helpful, will not replace work with a trained therapist.

Personally, I was diagnosed with C-PTSD around 7 years ago. I find this text to be exactly what I needed back when I first got my diagnosis.

[Julie · Rating 4 out of 5]

This is an excellent book introducing the reader to the concept of Complex-Post Traumatic Stress Disorder, with quality tools that most accurately work in tandem with the help of a therapist or support group. Dr. Schwartz fills her volume with personal stories of individuals who struggle in ways that will resonate with different readers, offering experiences that offer realizations or solutions. Check out the Table of Contents to see how the book is structured and the topics that are covered. It is a straightforward overview that will be a useful reference putting into words the tools that are developed in therapy. Thank you, Callisto Publishing, for the review copy!

[Mi Z · Rating 4 out of 5]

I really enjoyed reading this book. I really liked that it addressed all types of traumas, from emotionally neglectful/abusive parents to physical and sexual abuse, because all of these adverse events are extremely damaging and C-PTSD can result from them.
It is best suited for people who are not familiar with this disorder and are just starting their healing process.
For me, I already knew most of the strategies that the author presented because I have been in therapy for many years.
I still, however, enjoyed it. It was very precise and concise.

[T.K. · Rating 5 out of 5]

This is such a helpful guide to understanding CPTSD. I particularly like that the author recognizes that there is no single correct approach to healing; instead she outlines diverse approaches and gives examples as to how each one helped her clients. I also appreciated the message at the end of each chapter acknowledging that some of what I had read might have been triggering and that skipping those parts is completely valid. However, there was little I needed to skip. This is a thoughtful, sensitive approach to a very difficult problem.

[Clinton Billhorn · Rating 4 out of 5]

I enjoyed this book overall. It was nice to get names to the experiences, coping mechanisms (healthy or not), and how past experiences can show up today.

I agree with others that if you’ve done a lot of work already that this book is likely too basic for you, but I found it very helpful to read while I am considering a different therapist and what I might hope to work on with them.

This book is one that it would be helpful to go back through slowly and work on each healing technique to really hone it and make it second nature. Reading it once isn’t enough.

[Gabrielle Jarrett · Rating 3 out of 5]

Arielle Schwartz has written a very good guide to recognizing everyday symptoms of C-PTSD - the C is for complex, a newly added category. She has many examples, healing techniques, and an excellent bibliography. To recognize what are PTSD symptoms and how to deal with them quickly is enlightening. In addition to the techniques, she always suggests therapy to reduce symptoms as well. Excellent book for those involved with someone who has been traumatized.

[Tiffany Rose · Rating 4 out of 5]

While this was a difficult read it was also very important. There are many activities to help. While this book is extremely helpful it does not replace seeing a licensed therapist. I would recommend this book to those with C-PTSD and those that love them.

I would like to thank Netgalley and the Publisher for providing me with a copy free of charge. This is my honest opinion of it.

[Rebecca Randall · Rating 4 out of 5]

I love Arielle Schwartz' work. I absolutely loved her Trauma Recovery book--it's comprehensive but very practical. This is a more compact treatment but provides some great, restorative exercises that address different survival strategies that emerge from traumatic experience (e.g., depression, dissociation, avoidance...). It's well-written and user-friendly.

[Ace · Rating 4 out of 5]

A good resource of CPTSD knowledge and healing practices for me to keep in mind as I embark on EMDR for my childhood traumas. Even if I already knew most of the tools in this book, it’s still a great reminder about what I have available to me and what I can continue to practice as I work on expanding my window of tolerance and emotional regulation.

[Johannes W. · Rating 5 out of 5]

This was the second book I read on Complex PTSD. This is more practical and is filled with personal stories that helps the reader identify symptoms and solutions through the lives of other sufferers. I highly recommend it.

[Kimberly Curette · Rating 5 out of 5]

I discovered this book during a discussion about yoga, and I had a feeling that eye movements played a crucial role in yoga and the healing of traumas. The author is exceptionally well-versed in different healing modalities, including somatic practices.

[T M. Robertson · Rating 5 out of 5]

Excellent companion to a comprehensive therapy plan. PTSD should be taken seriously and requires professional help.

[Michelle · Rating 5 out of 5]

I had never read something so deep about the Topic.

[Serena N · Rating 5 out of 5]

Awareness is key! Very informative book

[Elyrria · Rating 4 out of 5]

Solid beginner's guide for C-PTSD recovery! Dr. Arielle's podcasts are also very trauma informed, wise, and validating!

[Barry Michael · Rating 2 out of 5]

Excellent book

This is an informative guide for CPTSD sufferers and it includes practical coping strategies and signposts useful tools and organisational websites.