Complex PTSD & Chronic Illness: When Your Body and Mind Are in Survival Mode

 


Living with Complex PTSD and a chronic illness can feel like you're constantly running a marathon with no finish line in sight. 

It's exhausting, confusing, and often invisible to those around you. 

At Resilient Threads, we understand how deeply these experiences intertwine—how trauma affects the body, and how chronic illness can retraumatize the nervous system over and over again.

In this article, we’ll explore what Complex PTSD and chronic illness are, how they overlap, what it means to live in survival mode, and how to begin healing—gently, and with compassion. 

We’ll also share practical tips, grounding tools, and affiliate resources that have helped our community of resilient souls.

What Is Complex PTSD?



Complex Post-Traumatic Stress Disorder (C-PTSD) is a condition that develops from prolonged or repeated exposure to traumatic events. While it often begins in childhood—through chronic emotional neglect, abuse, or abandonment—it can also develop in adulthood.

Adult trauma can stem from emotionally or physically abusive relationships, toxic work environments, coercive control, systemic oppression, or repeated violations of personal boundaries. These experiences can leave deep psychological wounds, especially when you felt powerless, trapped, or unsupported.

Common symptoms include:

  • Emotional flashbacks (feeling emotions from the past as if they’re happening now)

  • Difficulty regulating emotions

  • Persistent feelings of shame or guilt

  • Relationship struggles and attachment wounds

  • A constant sense of threat or hypervigilance

  • Dissociation or feeling disconnected from your body

Many people with C-PTSD adapted to survive environments where their needs were ignored or punished. 

Whether it’s learning to walk on eggshells around a narcissistic partner or enduring long-term stress in a dehumanizing job, these protective adaptations—like people-pleasing, hyper-independence, or emotional shutdown—can become hardwired into the nervous system. 

Over time, they may take a toll on both mental and physical health.



What Is Chronic Illness?

Chronic illness refers to long-term health conditions that often don’t have a clear cure. These can include autoimmune diseases (like lupus, rheumatoid arthritis, fibromyalgia), chronic fatigue syndrome, Ehlers-Danlos Syndrome, IBS, POTS, and more. Chronic illness can be invisible, unpredictable, and incredibly isolating.

Common experiences include:

  • Persistent pain, fatigue, or discomfort

  • Digestive issues

  • Sensory sensitivity or overstimulation

  • Limited mobility or brain fog

  • Reliance on medication or assistive devices

Living with a chronic illness often means navigating a medical system that doesn’t always understand or validate your experience—something C-PTSD survivors know all too well.

The Mind-Body Connection: Survival Mode 24/7

When someone lives with both C-PTSD and chronic illness, the nervous system often exists in a constant state of fight, flight, freeze, or fawn. The body is in "survival mode," where stress hormones like cortisol and adrenaline are frequently elevated. Over time, this chronic activation can contribute to inflammation, immune dysfunction, and even worsening of chronic illness symptoms.

Signs you might be in survival mode:

  • Difficulty sleeping despite being exhausted

  • Feeling overwhelmed by everyday tasks

  • Digestive issues and food sensitivities

  • Mood swings, irritability, or numbness

  • Perfectionism or burnout

  • Sensory overload

In his groundbreaking book, The Body Keeps the Score, Dr. Bessel van der Kolk explains how trauma reshapes both the brain and body. Trauma literally changes how we experience the world. Our brains stay on high alert, and our bodies often bear the weight of this constant stress.

🛒 You can purchase The Body Keeps the Score here on Amazon. It’s a must-read for anyone navigating the complex intersections of trauma and chronic illness.

How to Gently Step Out of Survival Mode



Healing from trauma while managing a chronic illness is not about pushing harder—it’s about softening into safety. Here are some actionable tips and gentle practices to support your journey:

1. Nervous System Regulation

  • Practice deep belly breathing (inhale for 4, hold for 4, exhale for 6)

  • Use guided meditations like those found on the Insight Timer app

  • Try vagus nerve stimulation tools like the Apollo Neuro wearable or humming/singing to stimulate calm

  • Weighted blankets can help bring your body into a parasympathetic state

2. Body Awareness & Gentle Movement

  • Restorative yoga, stretching, or tai chi can help reconnect with your body in non-punishing ways

  • Somatic practices like trauma-informed dance or movement therapy

  • Products like foam rollers or massage guns can offer relief for muscle tension

3. Create a Safe Environment

  • Use soft lighting, calming colors, and soothing sounds in your home

  • Diffuse essential oils such as lavender or chamomile for calming effects

  • Noise-cancelling headphones for sensory overload

4. Therapeutic Support

  • Look for trauma-informed therapists or chronic illness specialists

  • EMDR and Somatic Experiencing have been particularly helpful for C-PTSD

  • Online therapy platforms like BetterHelp can connect you with the right practitioner

5. Nutrition and Gentle Supplementation

  • Consider anti-inflammatory foods (like bone broth, leafy greens, berries)

  • Supplements like magnesium glycinate, L-theanine, or adaptogenic herbs (consult your doctor first)

  • Use a pill organizer or medication reminder app like MediSafe

6. Track Your Symptoms Without Obsession

  • Journaling can help you identify patterns between stress and flare-ups

  • Use symptom tracker apps to keep a gentle record

  • Honor your limits and practice radical rest when needed

7. Build a Community

  • Join Facebook groups for Spoonies or trauma survivors

  • Follow chronic illness creators and advocates on Instagram

  • Share your story when you feel safe to do so—your voice matters

Real Talk: Flare Days, Grief, and Self-Compassion

You will have flare days. There will be times when your body shuts down or your nervous system spirals. This is not a failure. It’s your body asking for rest, not punishment. Grieve what you’ve lost but celebrate the strength that remains.

You are not lazy. You are not broken. You are surviving something few people understand.

Self-compassion isn’t a luxury—it’s a necessity. Treat yourself like someone you love deeply.



Other Resources We Recommend:

Final Thoughts

You didn’t choose trauma. You didn’t choose chronic illness. But you are choosing to show up for yourself. That is resilience.

At Resilient Threads, we’re building a community of people who get it—who walk through the fire and keep weaving strength from every scar. You’re not alone.

📘 Start your healing journey today by reading and utilizing the corresponding workbook: The Body Keeps the Score

🛍️ Browse our growing collection of flare day essentials and self-advocacy merch at Resilient Threads.

🧵 Stay connected. Stay grounded. You’re part of something powerful.

#SpoonieSupport #ComplexPTSD #SurvivorStrong #ResilientThreads #ChronicIllnessWarrior

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