Living with CPTSD

Feeling numb or "too sensitive"

Emotional numbing and overwhelm are both valid survival responses. When your nervous system has adapted to long-term stress, you might swing between feeling too much and feeling nothing at all.

Here are some very small, low-demand practices you can try:

• Noticing your feet on the floor
• Naming 3 things you can see around you
• Gentle stretching or movement
• Taking slow, deep breaths
• Holding something warm or cold in your hands

People-pleasing and fawning

Always saying "yes", over-apologising, or trying to keep everyone happy can be a trauma response. In Indian contexts, this might show up as being "accommodating", "sanskaari", or the "good child" who never causes trouble.

Small steps toward boundaries:

• Delaying your answer: "I'll think about it and get back to you"
• Practising saying "no" to small, low-stakes requests
• Noticing when you're saying "yes" from fear rather than genuine desire
• Remembering that setting boundaries is not selfish—it's necessary for your wellbeing

Work, studies and burnout

Common patterns include:

• Overworking + perfectionism: pushing yourself until you collapse, feeling like nothing is ever good enough
• Freezing + procrastination + shame spirals: feeling stuck, unable to start, then shaming yourself for not being productive

Small reframes:

• Breaking tasks into smaller steps (even "open the document" can be a step)
• Setting realistic "good enough" goals instead of perfect ones
• Prioritising rest as a form of recovery, not laziness
• Recognising that productivity is not your worth

Body and health

Trauma can show up in the body. Common experiences include:

• Sleep issues (insomnia, nightmares, restless sleep)
• Digestion issues
• Chronic pain or tension
• Fatigue that doesn't improve with rest