CPTSD in the Workplace: Navigating Workplace Accommodations

Several people have contacted me for guidance on requesting workplace accommodations in the past couple of weeks. I wrote an article in December 2022 called “CPTSD in the Workplace: Creating a Safe Work Environment,” which goes into the details surrounding the ADA and what makes up a reasonable accommodation, so I won’t repeat that.

Instead, I would like to explore the emotions related to obtaining an accommodation to help you become aware of what you may be experiencing as you go through it.

Deciding to pursue a workplace accommodation is a courageous act of self-advocacy. Whether this decision was brought about by frustration, exasperation, or discouragement, the decision is brave and demonstrates quite a bit of healing. I want to recognize and applaud you for that. Well done!

Potential Rising Emotions

A host of emotions inevitably arise as a result of this process, and I don’t want you to be surprised by them. Here are just a few:

Shame: “I’m defective and inferior for needing accommodations.” “My trauma is my fault, and I deserve to suffer. I don’t deserve any help.” “If people know I need accommodations, they’ll see how damaged and weak I am.” “I’m pathetic for not being able to just get over it and function normally.” “My trauma isn’t bad enough to ask for help. I’m so dramatic and whiny.” “Asking for changes at work would mean admitting I’m not okay. I can’t let anyone see that.”

Fear: “What if I can’t do my job…then, what will I do?” “What if my employer doesn’t believe me or take my request seriously?” “If I ask for accommodations, everyone will know about my trauma.” “Requesting accommodations could jeopardize my job security.” “I’m afraid of being treated differently or alienated by my colleagues.” “What happens if this doesn’t work?”

Overwhelm: “I don’t even know where to start. The process seems so complicated.” “I’m barely managing as it is. I don’t have the energy to deal with this too.” “I’m afraid of being a burden or causing problems at work.” “I feel like I’m losing control. I don’t know if I can handle any changes.” “What if I ask for the wrong things or don’t express myself clearly?”

Imposter Syndrome: “I don’t deserve accommodations. I’m not really qualified for this job.” “If I ask for accommodations, everyone will realize I’m a fraud.” “I should be able to handle this on my own. Needing accommodations means I’m not good enough.” “I feel like I’m faking my trauma. I don’t have the right to ask for accommodations.” “If I ask for accommodations, I’ll be taking advantage of my employer.” “I’m afraid I won’t be able to live up to expectations if I receive accommodations.”

Self-judgment/Criticism: “I am so stupid…I knew I couldn’t do this job.” “I shouldn’t need accommodations. I should be able to handle this on my own.” “I’m just making excuses. I’m not really that affected by my trauma.” “I’m a burden to my employer and colleagues.” “I don’t deserve accommodations. Other people have it worse than me.”

Navigating Difficult Emotions

If you experience any of these difficult emotions while requesting a workplace accommodation, there are several steps you can take to cope with these feelings and navigate the process in a healthy way:

Acknowledge and validate your emotions. Recognizing that these painful feelings are a normal and understandable response to a challenging situation is important. Rather than trying to push these emotions away or judge yourself for having them, you can practice accepting and validating your own emotional experience with compassion.

Reach out for support. You don’t have to go through this process alone. Reaching out to a trusted friend, family member, therapist, or support group can provide a safe space to process difficult emotions and receive encouragement and guidance. Talking to others who have gone through similar experiences can also help you feel less alone and more understood.

Challenge negative self-talk. Shame, self-judgment, and imposter syndrome often involve distorted and overly critical thoughts about yourself. You can practice identifying and challenging these negative thoughts with more realistic and compassionate self-talk. For example, instead of “I’m weak for needing accommodations,” you might tell yourself, “I’m strong for advocating for my needs.”

Practice self-care. Engaging in self-care practices like deep breathing, mindfulness, exercise, or creative activities can help you manage stress and regulate your emotions throughout the accommodation request process. Taking care of your physical, emotional, and spiritual needs can promote resilience and reduce the impact of difficult feelings.

Remember your rights. You may find it helpful to remind yourself that you have a legal right to reasonable accommodations under the Americans with Disabilities Act and other laws. Requesting accommodations is not a sign of weakness or entitlement but a protected way to ensure equal access to employment opportunities.

Take it one step at a time. The process of requesting accommodations can feel overwhelming, but you can make it more manageable by breaking it down into smaller steps and focusing on one task at a time. Celebrating small victories and progress along the way can help maintain motivation and perspective.

Consider involving a trusted advocate. If you feel too overwhelmed or emotionally triggered to navigate the accommodation request process on your own, you may benefit from involving a trusted advocate, such as a therapist, union representative, or disability rights attorney. This person can provide guidance and support and even communicate with the employer on your behalf if needed.

Maintain hope and perspective. Requesting accommodations can be challenging and emotional, but it’s important for you to maintain hope and keep the bigger picture in mind. You are taking brave steps toward healing, self-care, and professional success by advocating for your needs and creating a more supportive work environment.

Ultimately, the most important thing for you to remember is that you are deserving of support, understanding, and accommodation in the workplace, no matter what difficult emotions may come up in the process. By treating yourself with compassion, seeking help when needed, and staying committed to your own well-being, you can navigate this challenge and come out stronger on the other side.

An Invitation

If you’d like to join an online community of other resilient overcomers focusing on their careers, I invite you to join The Resilient Career Academy™ Community. (RCA Community)

The RCA Community is a FREE group dedicated to helping/supporting those working to overcome adversity and achieve their full potential in their careers.

The benefits to you are:

• Community — The community provides support, encouragement, the ability to share frustrations and get feedback from people who understand the struggle
• Workplace/Career Resources — The group provides tools, resources, and templates to help you with your career journey
• Available Coaching Support — The community is supported by trained and certified coaches who are available for individual sessions
• Learning — You will have access to various trauma/workplace-related online courses developed by our coaches to help you in your journey
• Workshops/Webinars — You will have access to practical workshops/webinars targeted to help you in the workplace grow your career

If you are interested in joining us, click here: https://resilientcareeracademy.myflodesk.com/community

As always, you do not have to walk this journey alone. Contact me to schedule your free discovery call.

Trigger Tracker Template — This is a FREE resource to help you become aware of your triggers in the workplace and plan the coping strategies you will use to get through the experience.

Get on the waiting list for The Resilient Career Academy™. You won’t want to miss it.

If you want to stay informed on the programs, tools, and training I offer, sign up for my mailing list.

You can also visit my website for more information on courses and other freebies I offer at: https://www.cyndibennettconsulting.com.

Photo by Rafael Leão on Unsplash