CPTSD Recovery Process - Nicole Holmes, PhD

Healing is a nonlinear process - healing does not run a straight path. Think about hiking or climbing a mountain- when climbing, there may be times that you cannot continue forward due to obstacles and must move horizontally to find a better path, and at times you may need to back-track down a few feet to find that better path. Taking these steps backwards or moving sideways instead of forward does not equal “no progress” but is instead part of the progress.
Healing is a process not a destination – survivors often ask questions like “when will I be better?” or “how long will it take to heal?” or “how will I know when I am healed?” The trauma never vanishes, but its effects can diminish. You will always remember what happened, but the intensity of it will fade, similar to a cut becoming a scar and a scar fading over time.

Assessing Your Recovery from Complex PTSD

Recovery is a process! It is not black-and-white or all-or-nothing. You may find yourself healing and progressing in some areas while continuing to struggle in others. You may have good days and bad days. This is a general way to assess your recovery progress.

When considering the below feelings/behavior, think in terms of “more often than not” rather than always or never.

Free Zone

Early Stage Late Stage

Able to openly talk about past pain with a loved one/trusted friend	Word and actions are more consistent
Able to hold on to close relationships	You know what you want from life
Able to hold steady employment	You can love another without fear
Able to tolerate stress without resorting to addictive/avoidant activities	Able to laugh about the past
Comfortable being affectionate toward a loved one	You feel optimistic about the future and you are more at peace with the past

Recovery Zone

Early Stage Late Stage

Able to write about your pain	Able to tolerate feedback/constructive criticism without anger
Able to cut short temper outbursts	Able to show others appreciation for help given
Able to cut back addictive behaviors	Willing to follow the advice of a mentor
Able to slow your thoughts when they are accelerated due to stress	Able to accept the help of a therapist
Able to accept your deficits without anger	The defensive “wall” is down more than up

Trauma Zone

Addictive activities used (drugs, sex, cutting, etc.)	Moods change a lot and you often feel bad
Poor control over your temper	Stormy relationships
Bouts of depression	You feel as if you can’t trust anyone
Suicidal thinking or suicidal actions	You feel as if you don’t know who you are
Angry, rebellious, inconsistent	Racing thoughts, impulsive actions

Adapted from The Angry Heart by Santoro & Cohen