If you’ve been struggling after a traumatic experience, you might have heard terms like PTSD and C-PTSD being thrown around. Maybe you’ve even wondered: Which one applies to me? Or What’s the actual difference between them? You’re not alone in asking—and the truth is, both conditions are valid, real, and deserve support.
This guide is here to help you understand the difference between Post-Traumatic Stress Disorder (PTSD) and Complex Post-Traumatic Stress Disorder (C-PTSD), in plain, practical terms. We’ll explore how they develop, how the symptoms compare, and most importantly—how to get help if you’re struggling.
What Is PTSD?
PTSD stands for Post-Traumatic Stress Disorder, a mental health condition that can develop after experiencing or witnessing a traumatic event.
That could be:
A serious accident (like a car crash)
Physical or sexual assault
Natural disasters
A traumatic birth experience
Military combat
Sudden loss or witnessing violence
How PTSD Develops
PTSD occurs when your brain and body stay stuck in survival mode after a traumatic experience. It’s like your nervous system never got the message that the danger has passed. Instead of “resetting,” it continues to send out alarm signals—causing intense fear, flashbacks, and physical symptoms long after the event is over.
According to the UK charity Mind, PTSD affects about 4 in every 100 people in the UK each year—but the real number may be higher due to underreporting and misdiagnosis.
What Is C-PTSD?
C-PTSD, or Complex Post-Traumatic Stress Disorder, is a relatively newer term. It’s used to describe the effects of repeated or long-lasting trauma, often starting in childhood or over extended periods of time.
Unlike PTSD, which tends to follow a single event, C-PTSD is linked to ongoing trauma where escape or protection wasn’t possible.
This might include:
Childhood abuse or neglect
Domestic violence
Repeated bullying or emotional abuse
Living with a parent who had mental illness or addiction
Captivity or trafficking
Growing up in a war zone or being a refugee
The Key Differences: PTSD vs. C-PTSD
| Aspect | PTSD | C-PTSD |
|---|---|---|
| Type of trauma | Usually a single traumatic event | Ongoing or repeated trauma over time |
| Common triggers | Accidents, assaults, combat, natural disasters | Childhood abuse, domestic violence, captivity |
| Flashbacks/nightmares | Often vivid and related to a specific event | May involve emotional flashbacks without clear images |
| Emotional symptoms | Fear, anxiety, avoidance, startle responses | Deep shame, guilt, worthlessness, identity issues |
| Relationship impacts | May feel detached or withdrawn | Often includes chronic mistrust and difficulty bonding |
| Self-view | “Something bad happened to me” | “There’s something wrong with me” |
| Recognised in UK health care | Yes, listed in NHS and DSM-5 | Yes, recognised in ICD-11 (by WHO), gaining NHS awareness |
If this table resonates with you—especially the emotional or relational struggles—you might relate more to C-PTSD than traditional PTSD.
Shared Symptoms: What PTSD and C-PTSD Have in Common
While the causes and complexity differ, PTSD and C-PTSD do share some hallmark symptoms. You might notice:
Intrusion symptoms:
Flashbacks or vivid memories of the trauma
Nightmares
Feeling like the trauma is happening again (re-experiencing)
Avoidance:
Avoiding thoughts, people, or situations that remind you of the trauma
Emotional numbness or shutting down
Hyperarousal:
eing easily startled or on edge
Difficulty sleeping or concentrating
Outbursts of anger or irritability
Physical signs:
Headaches, stomach issues, or chest pain
Feeling constantly exhausted or drained
These are signs that your nervous system is still living in fear—even if you look “fine” on the outside.
Shared Symptoms: What PTSD and C-PTSD Have in Common
C-PTSD brings all the above symptoms—plus additional emotional and relational challenges that go deeper. These include:
1. Emotional Flashbacks
You may not see specific images, but you suddenly feel overwhelmed by panic, shame, or helplessness—without knowing why. It’s like your body remembers trauma before your mind does.
2. Distorted Self-Image
You might carry a deep belief that you’re damaged, unlovable, or not good enough. This isn’t because it’s true—it’s because the trauma was internalised at a young age or over a long period of suffering
3. Difficulty with Relationships
You may struggle to trust others, fear abandonment, or push people away—even when you want connection. This can lead to intense loneliness or conflict in close relationships.
4. Dissociation
You might feel disconnected from your thoughts, body, or surroundings. Time may “skip” or feel unreal. Dissociation is a protective mechanism that helped you survive the trauma—but now it might be getting in the way of daily life.
Diagnosis: Can You Be Diagnosed with Both?
Yes—you can be diagnosed with PTSD and show traits of C-PTSD, especially if your trauma started with a single event and continued over time.
In the UK, C-PTSD is officially recognised in the ICD-11, used by the World Health Organization. However, not all NHS trusts or GPs are familiar with the term yet, so you may need to advocate for yourself when seeking help.
You can ask for:
A trauma-informed therapist
An assessment from a mental health professional
Support groups that understand complex trauma
Treatment Options in the UK
The good news is that both PTSD and C-PTSD are treatable. Recovery isn’t always fast, but it is absolutely possible—and you don’t have to do it alone.
NHS Services
You can:
Speak to your GP for a referral to mental health services
Access IAPT (Improving Access to Psychological Therapies) services directly in most areas
Request trauma-specific therapy if needed
Find NHS therapy services near you: NHS IAPT directory
Effective Therapies Include:
EMDR (Eye Movement Desensitisation and Reprocessing) – Ideal for trauma processing
Trauma-focused CBT – Helps change the patterns created by traumatic thinking
Somatic therapies – Focus on healing through the body, especially for C-PTSD
Parts work/Internal Family Systems (IFS) – Particularly helpful for complex trauma and dissociation
Group therapy – Can help reduce isolation and build trust slowly with others
Practical Tips If You're Living with PTSD or C-PTSD
You don’t need to have everything figured out. Healing is about progress, not perfection. Here are a few small steps that can help you feel more grounded:
Learn your triggers
One of the most empowering things you can do when living with PTSD or C-PTSD is to get curious about your triggers. That doesn’t mean diving headfirst into your trauma—it means gently, patiently noticing the moments when your body or mind suddenly feel overwhelmed, anxious, or unsafe.
You might not always know what caused it straight away. Maybe your chest tightens when you walk into a certain room. Maybe your mood crashes after a conversation that felt “off.” Or maybe you suddenly feel frozen or panicky without a clear reason. These moments are clues. They’re your nervous system’s way of waving a flag and saying, “I don’t feel okay right now.”
Instead of judging yourself or trying to push it down, try asking:
What just happened before this feeling came up?
Was there a sound, smell, tone of voice, or situation that felt familiar in a painful way?
Am I safe right now, even if I don’t feel like it?
Over time, you’ll start to build a map of what tends to bring up fear or distress—and then you can start learning how to respond, not just react.
Get back in your body
When you live with PTSD or C-PTSD, it’s common to feel disconnected from your body. You might even experience dissociation—where it feels like you’re floating outside yourself, numb, or watching life from a distance. It’s your brain’s way of protecting you from emotional or physical pain. It makes sense. But over time, that disconnection can leave you feeling even more lost, exhausted, or ungrounded.
One gentle, powerful way to start rebuilding that connection is through intentional movement—nothing intense or overwhelming, just simple ways to remind your body that it’s safe to live here.
Try Gentle Yoga
Yoga doesn’t have to mean headstands or complex poses. In fact, trauma-sensitive yoga is all about slow, mindful movements that help you tune in to how your body feels, without judgment. You’re not there to perform—you’re there to notice.
Even something as simple as lying on your back and stretching your arms overhead with a deep breath can:
Loosen tension stored in your muscles
Activate the parasympathetic nervous system (your “rest and digest” mode)
Give you a sense of agency and calm
You might like practices such as:
Yin yoga (deep, slow stretches)
Restorative yoga (supported postures using cushions or blankets
Go for a Walk—Even Just Around the Block
Walking is underrated when it comes to trauma recovery. It’s simple, accessible, and reconnects you with the rhythm of your own steps. When you’re walking, your brain naturally processes information from both sides of the body (called bilateral stimulation), which can help reduce anxiety and encourage emotional regulation—similar to how EMDR therapy works.
Bonus: if you walk outdoors, you’ll also benefit from:
Fresh air and sunshine (which helps boost your mood and vitamin D levels)
Exposure to nature, which studies show can reduce cortisol (your stress hormone)
A shift in scenery that gently pulls you into the present
Even ten minutes can make a difference. Put on your comfiest shoes, pop on a grounding playlist or a favourite podcast, and let the movement do its quiet work.
Try Stretching to Start or End Your Day
If yoga or walking feels like too much right now, simply stretching your body for a few minutes each morning or evening can be enough to help you feel more at home in yourself.
Try:
Rolling your shoulders back and down
Gently twisting from side to side while seated
Stretching your arms overhead while taking a deep breath
These movements release tension from areas where trauma often lives—like the hips, neck, and shoulders. You’re telling your body, “You don’t have to stay curled up in fear anymore.”
Journal or voice-note your feelings
When you’re carrying painful memories or overwhelming thoughts, it can feel like there’s a storm constantly swirling inside your head. You might not even realise how heavy it all is until you finally let some of it out. That’s where writing or expressing yourself in private can be incredibly healing.
You don’t have to share your thoughts with anyone else. You don’t need to post them, read them aloud, or explain them. Just the simple act of getting them out of your head and onto paper (or even into a voice note) can help untangle the chaos inside.
You might start to notice patterns in what’s upsetting you. Or maybe you’ll spot moments of strength and resilience that you hadn’t seen before. Expressing your thoughts, fears, or memories in a safe way gives them somewhere to land—so they’re not bouncing around inside your brain, causing you even more distress.
Try this:
Journalling: No pressure to write neatly or in full sentences. Just start with: “Right now I feel…” and see what flows.
Voice notes: Speak out loud like you’re talking to a trusted friend. Then delete it—or keep it as a private log.
Creative outlets: Drawing, painting, collaging, or making music can all be ways to externalise what’s going on inside without needing words.
You don’t have to make it pretty or perfect. You just have to be honest—with yourself.
This is about releasing the pressure, not rehashing everything all at once. And you never have to show it to anyone unless you want to. This is for you. A way to create a little more space in your mind and a little more calm in your day.
You’re allowed to feel what you feel. And when you let some of that out—even privately—you remind yourself: I’m still here. I’m still standing. I’m finding my way.
Connect with others
hen you’re living with PTSD or C-PTSD, isolation can feel like the safest option. You might find yourself pulling away from people—either because you’re afraid they won’t understand, or because it just feels easier to withdraw than to explain what’s going on inside your head. Sometimes, you’re so exhausted from managing your symptoms that socialising feels impossible.
But here’s the truth: isolation often makes trauma symptoms worse, not better. When you’re left alone with distressing thoughts, memories, or flashbacks, they can grow louder and more overwhelming. And without connection, it’s easy to start believing the lie that you’re alone in how you feel.
You’re not. You don’t have to carry this on your own.
Find Your Safe People: You don’t need a huge support network or to talk about your trauma in detail if you’re not ready. But having even one or two people you trust—who make you feel heard, seen, and accepted—can make a huge difference in your healing journey.
That might be:
A close friend or family member who listens without judgement
A trauma-informed therapist who helps you navigate difficult emotions
A support group (in person or online) where others truly “get it”
It’s okay if it takes time to build that trust. Healing at your own pace is part of the process. You can start small—like sending a message, joining a Facebook group, or attending a local peer group just to listen. Even reading other people’s stories can help remind you that you’re not broken—you’re human.
Reaching out might feel scary, especially if past experiences have taught you that connection isn’t safe. But part of healing is learning that safe, respectful, and nurturing relationships do exist—and that you are worthy of being supported, just as you are.
You Deserve Healing—No Matter Your Past
Whether you identify with PTSD, C-PTSD, or you’re not sure where you fit—you deserve compassion, care, and healing. Trauma affects everyone differently, and no two journeys look the same.
But here’s what’s always true: You are not broken. You adapted. You survived. And now, you have the chance to grow, heal, and thrive.
You don’t have to do it all at once. Just start where you are, with what you have, and ask for help when you need it.
