Complex Trauma Recovery: The Benefits of IFS and EMDR Therapy
How do you go from realizing you have complex trauma to actually healing from it? Learn how trauma-focused modalities like Internal Family Systems and Eye Movement Desensitization & Reprocessing can help you get to the other side of complex trauma — toward more fulfilling relationships & connection with your authentic Self.
What is complex trauma?
Complex trauma (CPTSD) emerges from a history of repeated or prolonged exposure to harmful experiences, such as adverse childhood events, abuse, neglect, and systemic oppression.
Unlike PTSD, which often arises from a specific event or series of events, CPTSD is a result of chronic exposure to trauma, making it difficult to pinpoint a clear beginning or end.
For those who have grown up with complex trauma, it can feel like a deeply ingrained part of their identity. The ongoing nature of these experiences can lead to a range of challenges, including difficulty regulating emotions & forming healthy relationships.
How do I know if I have complex trauma?
Complex trauma is exactly that – complex. It’s multifaceted and can impact every aspect of life.
Many people with complex trauma feel that this way of living (or surviving) is all they’ve ever known.
Of note, CPTSD is not (yet) an officially recognized condition in the DSM (Diagnostic & Statistical Manual of Disorders, used in the Western psychotherapy field). This is more a reflection of the mental health field’s lack of updated language, rather than of the validity of the condition itself.
That being said, more and more therapists are receiving training to recognize the symptoms and impacts of complex trauma. The term CPTSD is gaining attention and validation through modern mental health conversations, podcasts, and books like What My Bones Know: A Memoir of Healing from Complex Trauma by Stephanie Foo.
Here are some common signs of complex trauma.
EMOTIONAL
Experiencing intense reactions (anger, anxiety, devastation) that seem disproportionate the current situation
Having outbursts of anger that are extremely unpredictable & hard to control
Having frequent panic attacks
Feeling like there’s no future or purpose in life
Carrying a heavy burden of shame, guilt, and self-blame
PHYSICAL
Experiencing unexplained physical symptoms, such as headaches, digestive problems, or fatigue
Struggling to fall asleep, stay asleep, or wake up feeling refreshed
Feeling constantly uncomfortable, on edge, or unsettled in the body
COGNITIVE
Dissociation & disconnection from reality
Having flashbacks or intrusive memories
Having repeated negative thoughts about yourself, such as “I’m worthless”
BEHAVIORAL
Using drugs or alcohol to cope with pain
Engaging in self-destructive behaviors
Avoiding people, places, or activities that remind you of past traumatic experiences
Being constantly on edge and scanning the environment for danger
Difficulty forming or maintaining relationships
Struggling to trust others or connect on a deep level
These are just some of the possible signs of complex trauma, and not everyone with complex trauma will experience all of them.
If you’re experiencing symptoms of complex trauma, you can decide whether this term resonates with you and whether you’d like to share it with others.
The term “complex trauma / CPTSD” is a tool to help you better understand your experiences and make informed decisions about your healing. It’s not intended to define or limit you in any way.
What to Know About Complex Trauma Recovery
The healing process is more like a spiral than a straight line.
You might revisit the same issues over and over (family stuff, old wounds, self-esteem issues), but each time you’ll see them from a new angle.
Along the way, you’ll get to know yourself better. You’ll learn to trust your intuition and validate your emotions and needs. There will be good days and bad days.
Emotions that you didn’t allow yourself to feel back then – anger, rage, grief, sadness – may resurface. That is part of the healing. Feelings come up in order to come out.
The healing process is not always comfortable, but it is worth it.
Across time, you’ll notice less reactivity to triggers and more calmness and confidence in yourself.
Here are some signs that you’re healing from CPTSD.
You’re better able to navigate your emotions and respond to triggers in healthy ways.
You’re forming meaningful connections with others and learning how to repair when ruptures happen (rather than avoiding conflict altogether).
You’re setting boundaries – in relationships, at work, etc. – without feeling guilty or overly apologetic.
You’re beginning to challenge negative thoughts about yourself and replace them with more positive beliefs (“I’m bad” → “I’m a human doing my best”, “I’m worthless” → “I value and love myself”).
You’re feeling more comfortable in your own skin. You enjoy your own company. More days than not, you feel like your authentic self.
So, how do you go from realizing you have complex trauma to actually healing from it?
Brain-body therapies like IFS and EMDR can help.
Unlike traditional talk therapy, IFS and EMDR don’t require you to talk endlessly about your traumatic experiences, with no emotional resolution.
Instead, they use a series of gentle techniques to rewire your nervous system and release the negative emotions, sensations, and beliefs associated with complex trauma.
Let’s explore what these modalities look like.
How can IFS therapy heal complex trauma?
IFS therapy, or Internal Family Systems therapy, views the mind as a system of different parts, each with unique perspectives and experiences.
If you ever have thoughts like, “A part of me wants to say yes, and another part of me is unsure”, you’re tapping into the language of IFS.
In IFS therapy, your therapist guides you to explore and connect with your parts. This allows you to:
identify & understand the protective parts that have developed in response to trauma
address the underlying wounds & beliefs that may be contributing to complex trauma symptoms
update parts that hold outdated beliefs & perspectives, bringing your nervous system into contact with your wise, present-day Self
cultivate self-trust & connection
Through the IFS process, you can learn to accept all parts of you (without judgment!), and make the necessary shifts and “updates” in your brain to form healthier relationships.
It all starts with your relationship with your Self.
How can EMDR therapy heal complex trauma?
EMDR, or Eye Movement Desensitization and Reprocessing, helps your brain process and heal from traumatic memories.
In an EMDR session, your therapist guides you through bilateral stimulation, such as eye movements or tapping, to process the emotions, images, thoughts, and physical sensations associated with trauma.
{Pssst… Want to learn more about bilateral stimulation? Check out this blog post: BLS — The Key to Brain-Body Healing in EMDR Therapy.}
By the end of EMDR, you might notice that a memory that you had rated 10/10 distressing is now 2/10 or 0/10. The images associated with the memory may become blurry; the emotions will feel less intense; and the painful sensations in the body will diminish to a manageable level.
You’ll still remember the past, but it will no longer cause disturbance in the present. As the EMDR motto goes: “We’re leaving the past in the past.”
EMDR can address a vast range of traumatic experiences, including experiences that you can’t fully remember (e.g., pre-verbal trauma or dissociation experiences). Within a few sessions, EMDR can provide relief from the overwhelming emotions and sensations of complex trauma.
{Want to explore more tools for CPTSD recovery? Check out this blog post: What Your Bones Know — How to Heal Complex Trauma.}
Looking for a complex trauma therapist who specializes in EMDR & IFS therapy?
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About the Author
Liz Zhou is holistic trauma therapist providing virtual therapy services in Colorado. She helps highly sensitive, neurodivergent adults and couples heal from the past and connect with their authentic selves. Liz’s specialties include EMDR, IFS, psychedelic integration, and therapy intensives.
