Wednesday, 9 December 2015

Book review Complex PTSD From Surviving to Thriving by Pete Walker

There is really only one reason why you buy "Complex PTSD From Surviving to Thriving by Pete Walker" and this is because  you need help. I was diagnosed with Complex PTSD the week prior (which I was struggling to absorb) so it came as no surprise that I found myself staring down at my new arrival very anxious as to what was contained in it's pages.

Having read positive reviews online I felt optimistic that the book could help me with my newly found condition or at the very least provide some insight.

Below is my review of this book. Needless to say this is not a review from an analytical journalist, just a guy that is trying to change his life by recovering from the damaging effects of his childhood traumas.


Statements and quotes to help you understand and overcome Complex PTSD

The  diagnosis of Complex PTSD has made me want to find out as much as I can about the condition so I can reduce my triggers and symptoms. As a result I have purchased several books and watched many video clips to try and attain a better understanding.

It is during this investigation that I came across many statements, quotes or thought provoking questions that were so accurate that they were at times breath taking. Some were so impactful that I feel they have changed my life and I wanted to share them here so others may also benefit.

Statements and quotes to help you understand and overcome Complex PTSD

"I am bigger than my problems" (This is a great affirmation)

Using sleeping tablets (Zoplicone) to help with PTSD

I was first prescribed Zoplicone over a year ago following a visit  to my doctor complaining of insomnia. 

For as long as I can remember I have had problems falling asleep and I had visited my doctor on and off for years  to see if they could help. It is was only after my Complex PTSD diagnosis that I was able to piece it altogether and realize that the reason why I couldn't rest properly was due to my PTSD symptoms. 

These range from intrusive thoughts, emotional flashbacks, anxiety and worry. This also explained why I had experienced this problem since my childhood traumas.

So what is Zopiclone ?

Zopiclone (brand names Zimovane and Imovane) is a nonbenzodiazepinehypnotic agent used in the treatment of insomnia. Zopiclone is sedating.  It works by causing a depression or tranquilization of the central nervous system.

How often should it be taken ?

It should only be taken for short periods i.e 2 or 3 days just to restore a normal sleeping pattern. It can be very addictive.

Side effects

Some common side effects listed for Zopiclone include :

  • Taste alteration  or dysgeusia (bitter, metallic taste)
  • Palpitations
  • Memory issues
  • Motor skill impairment
  • Balance issues
  • Double vision
  • Fatigue
  • Headaches
  • Mood changes
My experience of Zopiclone

Having had many unsuccessful medical treatments over the years for various issues I was really happy when Zopiclone came along. I had tried other remedies such as Kalms and Nytol but they had no affect whatsoever, however, Zoplicone definitely gets the job done.

Whenever I take it I do get the metallic taste in my mouth but it is short lived because after 10 minutes you are asleep. Some days/nights I have been awake for over 24 hours so it was fantastic that I could just take a tablet and be fast asleep shortly after.

Another part of my PTSD sleep problem is that I suffer from regular nightmares. The added bonus of this treatment is that they don't occur when you take a Zoplicone. Whether I still have the nightmares and don't remember them or I don't have the nightmares I cannot say but the net result is that I don't consciously recall or feel like I have had one.

I knew from my first consultation with the doctor who prescribed Zoplicone that they were addictive so I have always used them sparingly. However, in bad periods I have used them for 7 days in a row. I believe the reason they (like other things such as drugs and alcohol ) are so addictive is because you quickly realize they can give you a break from the emotional pain you are suffering. Therefore, it becomes very attractive especially in tough periods.

At the time of writing I ran out of tablets 3 weeks ago and haven't returned to get a new prescription. That isn't to say I wont in the future but for now I would like to deal with my sleep issues directly by targeting the cause i.e. Complex PTSD and bring about a permanent solution.

In summary, Zopiclone is an amazing drug that should be used to 'right the ship' of your sleep pattern but you should treat it with caution as it's effectiveness may become too attractive and with prolonged use could lead to a dependency.

If you have used sleep medication, please leave a comment and let us know your story.

Easy morning stretch routine to help with Complex PTSD

When I was diagnosed with Complex PTSD I realized that not only did I have some pretty unpleasant symptoms but that those symptoms were manifesting themselves from the moment I woke up in the morning.

It was at this stage that I decided I wanted to try and find a way to start the day positively and in a way that will aid my recovery. I had implemented the 'like myself'' and 'reparenting' affirmations but I wanted to also get my body moving and generate some physical energy.

I looked at a few stretch, pilates and yoga routines but many of them involved lying down, a mat and/or alot of space whereas I just wanted a quick and easy routine to get myself moving.

In the end I settled on the routine below from Tara Davidson on Youtube



The video and the instructor have no connection to Complex PTSD but I find the basic stretching helps clear my mind in the morning and focus me on recovery.

Give it a try and let me (and other readers) know how you got on by leaving a comment.

Daily routines and habits to overcome Complex PTSD

Since my Complex PTSD diagnosis I have tried to educate myself on the condition and take an active role in my recovery. It is not easy and many days I don't feel like taking action but I always try my best.

Below is a list of the daily actions I take to combat my Complex PTSD symptoms :


  • In my previous post (Affirmation exercise to help you improve your self esteem) I mentioned the importance of trying to improve how I feel about myself and reduce my inner critic. Therefore, each day I set a timer for 5 minutes and repeat to myself "I like myself".
  • In addition to the exercise above I set a timer for 5 minutes and perform the reparenting exercise .  
  • A morning stretch routine gets my body moving, generates energy and gives me a sense of achievement before navigating the day.

This list will grow as I learn more about Complex PTSD and develop better coping strategies but for now I hope you find them helpful.

If you have tried these techniques or would like to suggest your own, please leave a comment.

Affirmation exercise to help you improve your self esteem

I have been interested in personal development for many years, in fact, many of the principles and positive messages helped me cope with my life before I was diagnosed with Complex PTSD. The personal development gurus I listened to the most were Jim Rohn and Brian Tracy. They both provided a good foundation because Jim would provide the framework or philosophy and Brian gave you specific exercises to achieve a succesful transition to a better life.

One such exercise from Brian Tracy relates to the increase in self esteem. I had seen this exercise before my PTSD diagnosis and found it uncomfortable so I never did it. I now know how important feeling better about myself, reducing the inner critic and supporting myself is to my PTSD recovery so I will be incorporating it into my daily routine.


The key points of the video are :

  • The whole quality of your life is determined by how you feel about yourself on the inside
  • It's the emotional quality of your life which determines how happy you are and psychologists call this your level of Self Esteem or Self Value
  • The more you like yourself, the higher your self esteem
  • The more you like yourself the more you like other people
  • 95% of your emotions are determined by how you talk to yourself


The "I like myself" exercise :

  • When you get up in the morning say "I like myself" repeatedly 
  • Before an important meeting say  "I like myself" repeatedly 
  • When you suffer a disappointment, you can cancel it out by saying  "I like myself" repeatedly 


I hope you found this post helpful, if you try this please comment in the section below and share your results.

Thursday, 3 December 2015

Reparenting affirmations for complex PTSD


If you are suffering from Complex PTSD it is likely that you were traumatized as a child and/or experienced a form of neglect.

The upshot of this is that you did not receive the level of parenting and compassion that a child requires to feel good about themselves and the world. It is unlikely that your parents will provide this and make up for lost time now, so as a Cptsd survivor you can engage in a form of 'reparenting'. At a basic level this means providing yourself with the compassion and protection that was absent in your childhood. This process according to Pete Walker (author of Complex PTSD: From surviving to thriving) is called 'Self Mothering' and he describes it as "building a deeply felt sense that we are lovable and deserve to be loved".

Reparenting is a broad topic but below are some affirmations the book suggests form part of self mothering.

Reparenting affirmations

  • I am so glad you were born
  • You are a good person
  • I love who you are and am doing my best to always be on your side
  • You can come to me whenever you are feeling hurt or bad
  • You do not have to be perfect to get my love and protection
  • All of your feelings are okay with me
  • I am always glad to see you
  • It is okay for you to be angry and I won't let you hurt yourself or others when you are
  • You can make mistakes-they are your teachers
  • You can know what you need and ask for help
  • You can have your own preferences and tastes
  • You are a delight to my eyes
  • You can choose your own values
  • You can pick your own friends and you don't have to like everyone
  • you can sometimes feel confused and ambivalent and not know all the answers
  • I am very proud of you

I recommend reading these continuously for at least 5 minutes a day, pausing after each one to feel and absorb the statement.

Please leave a comment a below to let myself and others know how you got on with this exercise.