Anyone can experience trauma. It doesn’t discriminate. However, BIPOC may be more likely to experience complex trauma than others. Complex post-traumatic stress disorder (C-PTSD) can occur when you’ve faced long-lasting trauma, sometimes including traumatic experiences passed down from previous generations.
While C-PTSD isn’t the same as generational trauma, if you still experience negative situations based on your ethnicity or color, it can make long stretches of your life feel like a negative experience.
Coping with complex post-traumatic stress disorder as a BIPOC can be challenging, but not impossible. Whether you’ve experienced personal trauma that’s lasted a long time or you’re living out the effects of generational issues, let’s cover a few helpful strategies you can use to deal with C-PTSD as a BIPOC.
Table of Contents
Come to Terms With Your Feelings
One of the best things you can do to start coping with C-PTSD is to recognize it for what it is. Far too often, people who have experienced trauma will try to push their feelings aside. It’s a defense mechanism, and a temporary “fix,” but emotions always demand to be felt. Trying to ignore your experience will likely only make things worse.
Start by recognizing some of the common symptoms of C-PTSD, including:
- Flashbacks
- A negative sense of self
- Difficulties in relationships
- Difficulty sleeping
- Impulsivity
- Avoidance
C-PTSD is often caused by issues like abuse or neglect, but any kind of trauma that lasts a long time or happens more than once can trigger it. For example, if you regularly experience discrimination or acts of racism, it can be hard to find any peace, and the effects of your trauma can be triggered instantly.
Let Go of Stereotypes
It’s not uncommon for BIPOC to face unique challenges when it comes to getting mental health help. For example, many black communities in the country don’t have immediate access to mental health care. Other communities might look down on that kind of care, seeing it as a sign of weakness or an inability to cope with things.
Don’t let stereotypes or outdated ideas keep you from getting the help you need. Therapy is often the best way to deal with C-PTSD. It can help you better understand where the trauma began while helping you develop strategies that can make you feel a sense of peace.
Find Ways to Calm Triggers
While therapy is the best way to treat C-PTSD, it’s also important to find things you can do on a daily basis to manage your symptoms and calm down if you experience a trigger.
Regular self-care can help. C-PTSD can cause feelings of shame and guilt, even when you’ve done nothing wrong. Prioritizing your well-being can help you fight back against those feelings and recognize your worth.
If you’re struggling with the fear often associated with this type of trauma, consider using different methods that will help you stay calm. Mindfulness is a fantastic way to ease your fears while bringing you back to the present. If you deal with flashbacks or negative memories, mindfulness will help to keep you grounded in the here and now. Meditation can have similar effects, so don’t hesitate to use a guided meditation or mindfulness tool to get started.
If possible, try to avoid things that might trigger your trauma. If you’re experiencing discrimination at work, talk to your employer about it or consider switching jobs. Eliminating triggers completely isn’t always an option, but do what you can to make them less prominent in your life.
Complex post-traumatic stress disorder can be overwhelming for anyone. It can be especially damaging when you’re a BIPOC facing a variety of challenges. Don’t wait to reach out and get the help you deserve. Feel free to contact me today.
