I am currently undergoing treatment for complex PTSD, which includes psychological abuse, sexual trauma, and power harassment. While I still experience many traumatic emotions, physical flashbacks, negative cognitions, and emotional instability, treatment has helped me to experience much more positive emotions and sensations. I experience fluctuations between hyperarousal and hypoarousal throughout the day, struggle to get more than six hours of sleep, and my physical energy has declined significantly due to depression. I'm still emotionally unstable, but I'd appreciate any recommendations for relaxation techniques I can do at home or when I occasionally go out for short periods of time, or ways to regain positive emotions and sensations. I'd also appreciate any tips on what to be careful of. Of course, I plan to consult with my doctor and adjust my medication accordingly.

You've been working incredibly bravely in the face of Complex PTSD and the vicissitudes of your physical and mental stress response. Even if it doesn't feel like it every day, noticing small positive emotional changes is a sign of progress.

While you may feel calmer or more cheerful at times, it's natural for anxiety and low energy to return. These waves can be exhausting at times, but they're also a sign that your mind and body are learning new rhythms.

To release tension in your mind and body and help you feel safe, try small things that remind your body that you are safe in the present moment. For example:

• Breathe in slowly through your nose, hold for a moment, and then breathe out slowly through your mouth

• Holding a cold drink, pressing your feet against the ground, noticing the colors and textures around you

These small actions can bring your mind back to the present moment during times of hyperarousal. This is called "grounding."

When you're feeling low on energy, lethargic, or numb, doing some light stretching or using your favorite scent (such as soap or a candle) can help you gradually regain your physical senses without putting a strain on your emotions. On days when you can go outside even just for a short while, soaking up the sunlight or focusing on natural things like the wind or the shape of the leaves can also help calm your mind. However, unexpected emotions may arise during these "grounding" activities. When this happens, it's important not to force yourself to continue, but to check in with yourself to see if the stimulation is too strong. By asking yourself, "Am I feeling calm or anxious right now?" you can decide whether to continue, change your method, or take a break.

Disrupted sleep is common during trauma recovery. You say you're not getting enough sleep right now, but it can help to create a bedtime routine that signals to your brain that it's time to rest. For example, dim the lights, listen to calming sounds, or read a short book. Over time, you'll gradually get your body back into a restful rhythm.

Please be sure to consult with your doctor before trying any relaxation techniques or routines, as they may increase flashbacks or physical pain. It's important to be gentle with yourself. It's easy to feel irritable or depressed on days when painful memories return or your energy levels drop, but this isn't a sign of failure; it's part of the recovery process. Whatever technique you try, if you find yourself feeling overwhelmed, take it easy and progress slowly at your own pace.

You've already put in a lot of hard work and commitment to healing from your experiences and trauma. Some days you may not feel any change, but every little bit you're taking steps to feel more peace, joy, and safety is a sign of your recovery.

Over time, these moments of relief will gradually increase. Listen carefully to your body and feelings, consult with your doctor, and gradually incorporate methods that work for you. You are not alone. There will be difficult days, but please encourage yourself as you make progress toward recovery by telling yourself, "You're doing great!" and giving yourself a gentle hug.