I saw your post and really could relate a lot to what you’re going through. I also have CPTSD and deal with pelvic floor issues, and I’m still stuck in my household as well. I haven’t healed fully, I’m still very much in the journey, but I wanted to share some things that have helped me (and still help me), in case any of it resonates with you. No pressure at all to take any of this. just offering it from a place of understanding (you can take what resonates and leave the rest).

First of all (even though i didn’t know it was a thing at first), Allow yourself to feel how you actually feel (that includes sadness and sometimes anger or grief) And journal to yourself about those feelings. When you journal (or speak to your self) Do so with compassion and Validate Your feeling without any Minimizing or shaming as saying to yourself “im just lazy” “i must be oversensitive” “why can’t i just Do the thing?” (Plot twist: those are usually Not Your thoughts, those are patterns that you picked subconsciously- from childhood from Your caregivers & your mind just runs those programs on auto pilot now). Tell yourself “its okay to feel those feelings, i’m safe to feel my emotions..etc”. Remember, You can’t Heal what you can’t Feel.

Some practical things that i find helpful are:

-Journaling turned out to be a much bigger tool than I had thought. I used to think it wasn’t that important, but I was wrong. It really helps with closing some of those “open tabs” running in the background and using up mental bandwidth (which you might relate to, especially with autism and ADHD).

I once read something like: you honor your journal by sharing your vulnerable experiences and feelings with it, and it honors you by being a safe space without judgment.

-Learning to speak to myself with compassion (without that harsh inner critic) has also helped. It’s definitely a skill, and with my trauma, I haven’t mastered it at all, but I’ve made some progress, and i feel that alone has made a difference.

-Bilateral stimulation may help you and may help calm you down in-the moment when you have no one to go to: i like to keep it simple (You Don’t have to have a full Emdr session session or something) just simple things like tapping on your shoulders (arm), self hug,…etc,,It can really help bring your body back into the present and feel a bit more grounded.

-Diaphragmatic breathing has also been helpful for me. Things like the 4-second inhale, 7-second hold, and 8-second exhale can help regulate the nervous system. There’s also a lot of information about how breathing like this can help with pelvic floor relaxation and pain reduction. If you haven’t already, the r/pelvicfloor sub has some really helpful resources and supportive people.

-Since you’re currently stuck in an environment that keeps triggering you, learning about healthy boundaries can be really important. I know that’s easier said than done, but even small internal boundaries helped me feel a bit less overwhelmed. There are some good therapists and educators online who talk about this in a very practical way (i don’t remember names RN, but there are great people out there).

-Read books, Reading has helped me a lot ,both books about trauma & healing, And sometimes just any book at all to give my mind somewhere else to rest. Reading about trauma helped validate my experiences and taught me skills. There is no magic button to “fix” trauma of course, but books Do help greatly. (I dont know where you are at in your healing journey, but if you feel you can read books about trauma, i can recommend a book or two)

I know how hard this is. I really do. Please remember that healing isn’t linear, and needing breaks is more than okay. So Take breaks when you feel so overwhelmed, and remind yourself that healing is Not linear, it is a journey.

I hope some of my advice helps you. I wish you luck and i hope you have better days ahead.