Blog from The Stress Reduction Psychologist in Minnesota

What is Complex Trauma?

10/3/2026

Trauma can come from more than a single event. Some people have experienced difficult or frightening circumstances repeatedly or continuously over an extended period of time. When traumatic experiences are ongoing, particularly when they occur within the context of important relationships or during childhood, the effects can be especially distressing. This is often described as complex trauma.

Understanding Complex Trauma

Complex trauma generally refers to the effects of repeated or prolonged traumatic experiences. These experiences may include ongoing abuse, neglect, exposure to violence, chronic instability, exploitation, or other circumstances in which a person repeatedly experiences a lack of safety. Complex trauma can be particularly difficult when the person causing harm is also someone the individual depends on for care, protection, or emotional support. Understanding complex trauma can help explain why certain emotional, relational, and behavioral patterns may continue long after the original circumstances have changed. It is important to remember that people respond to trauma differently. Experiencing difficult circumstances does not necessarily mean you will develop long-term related symptoms.

5 Tips for Reducing Stress

9/30/2026

1. Try a Mindfulness Exercise

When stress begins to build, it can be difficult to stop worrying and focus on the present moment. A simple mindfulness activity called the 5-4-3-2-1 technique or five senses exercise can help you reconnect with your surroundings and create a brief mental pause. The exercise uses your five senses to bring your attention away from stressful thoughts and back to the present moment.

Instructions for the five senses exercise:

1. Notice 5 Things You Can See
Look around and identify five things you can see. They can be anything from a tree outside, a lamp, a cup, the color of a wall, or sunlight coming through a window. Take a moment to observe each one and name it.

2. Notice 4 Things You Can Touch
Bring your attention to four things you can physically feel. Notice the texture of your clothing, your feet against the floor, the chair beneath you, or the temperature of the air. Pay attention to how each sensation feels.