https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440
Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.]]>enSociety & Culture© 2026 Let's Work This Sh*t Outhttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/f0969bfe4824da33190375d81e9642b6.jpghttps://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440Fri, 10 Jul 2026 19:24:47 +0000GregoryLet's Work This Sh*t Outcptsd@senseofthisshit.comThis show is for adults living with complex PTSD who need trauma-framed, 8–12 minute explainers and micro-tools they can use between therapy sessions—not generic wellness content. We own the lexicon of complex trauma, CPTSD, flashbacks, dissociation,...
Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.]]>falseserialSupport the podcast!https://www.spreaker.com/episode/cptsd-101-making-sense-of-trauma-and-healing--62253747
What You'll Learn:
• The key differences between PTSD and CPTSD
• How childhood trauma shapes your nervous system
• Why emotional flashbacks are a core symptom
• The role of shame and self-criticism in CPTSD
• Practical first steps for starting your healing journey

Key Insights:
• CPTSD often results from prolonged, repeated trauma
• Healing involves reconnecting with your authentic self
• Validation of your experiences is crucial for recovery
• Small, consistent steps lead to lasting change
• You are not broken — your brain adapted to survive

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/62253747Sat, 05 Oct 2024 22:48:58 +0000GregoryIn this episode, we break down the basics of Complex PTSD (CPTSD) — what it is, how it differs from PTSD, and why understanding your trauma is the first step toward real healing. Whether you're newly diagnosed or just starting to make sense of your...
What You'll Learn:
• The key differences between PTSD and CPTSD
• How childhood trauma shapes your nervous system
• Why emotional flashbacks are a core symptom
• The role of shame and self-criticism in CPTSD
• Practical first steps for starting your healing journey

Key Insights:
• CPTSD often results from prolonged, repeated trauma
• Healing involves reconnecting with your authentic self
• Validation of your experiences is crucial for recovery
• Small, consistent steps lead to lasting change
• You are not broken — your brain adapted to survive

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2078101,attachment,childhoodtrauma,cptsd,emotionalwellness,growth,healing,making,mentalhealth,mindfulness,nervoussystem,psychology,ptsd,recovery,resilience,selfhelp,sense,support,therapy,traumafalsefullhttps://www.spreaker.com/episode/cptsd-vs-ptsd-key-differences-survivors-need-to-know-first--62253836
What You'll Learn:
• How to tell if your symptoms point to CPTSD versus PTSD
• Why emotional flashbacks are different and how to handle them
• The role of toxic shame in CPTSD and steps to release it
• Simple nervous system tools to calm chronic hyperarousal
• How to rebuild trust in yourself and others after relational trauma

Key Insights

• CPTSD stems from repeated, inescapable trauma, not a single event
• Emotional flashbacks feel like being flooded with shame and helplessness
• Healing requires addressing the inner critic, not just the trauma memory
• Safe relationships are the most powerful agent of change for CPTSD
• Your symptoms are survival adaptations, not character flaws

Recommended Resources:

• Pete Walker, Complex PTSD: From Surviving to Thriving
• The Body Keeps the Score by Bessel van der Kolk
• CPTSD Foundation (cptsd.org) for free educational resources
• The Crappy Childhood Fairy YouTube channel for practical daily tools

Coming Up Next

Next episode, we explore the often-overlooked role of grief in CPTSD recovery and how allowing yourself to mourn can unlock deeper healing.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/62253836Fri, 11 Oct 2024 04:00:02 +0000GregoryIn this episode, we break down the critical differences between CPTSD and PTSD, and why understanding them is a game-changer for your recovery. Many people struggle for years with symptoms that don't quite fit the standard PTSD framework, leaving them...
What You'll Learn:
• How to tell if your symptoms point to CPTSD versus PTSD
• Why emotional flashbacks are different and how to handle them
• The role of toxic shame in CPTSD and steps to release it
• Simple nervous system tools to calm chronic hyperarousal
• How to rebuild trust in yourself and others after relational trauma

Key Insights

• CPTSD stems from repeated, inescapable trauma, not a single event
• Emotional flashbacks feel like being flooded with shame and helplessness
• Healing requires addressing the inner critic, not just the trauma memory
• Safe relationships are the most powerful agent of change for CPTSD
• Your symptoms are survival adaptations, not character flaws

Recommended Resources:

• Pete Walker, Complex PTSD: From Surviving to Thriving
• The Body Keeps the Score by Bessel van der Kolk
• CPTSD Foundation (cptsd.org) for free educational resources
• The Crappy Childhood Fairy YouTube channel for practical daily tools

Coming Up Next

Next episode, we explore the often-overlooked role of grief in CPTSD recovery and how allowing yourself to mourn can unlock deeper healing.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>299anxiety,bodyscan,calm,coping,emotions,grounding,healing,meditation,mentalhealth,mindfulness,peace,recovery,relaxation,resilience,selfcare,stress,support,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/cptsd-vs-ptsd-what-you-need-to-know-for-recovery--62253995
What You'll Learn:
• How to tell if your symptoms point to CPTSD versus PTSD
• Why emotional flashbacks are different and how to handle them
• The role of toxic shame in CPTSD and steps to release it
• Simple nervous system tools to calm chronic hyperarousal
• How to rebuild trust in yourself and others after relational trauma

Key Insights

• CPTSD stems from repeated, inescapable trauma, not a single event
• Emotional flashbacks feel like being flooded with shame and helplessness
• Healing requires addressing the inner critic, not just the trauma memory
• Safe relationships are the most powerful agent of change for CPTSD
• Your symptoms are survival adaptations, not character flaws

Recommended Resources:

• Pete Walker, Complex PTSD: From Surviving to Thriving
• The Body Keeps the Score by Bessel van der Kolk
• CPTSD Foundation (cptsd.org) for free educational resources
• The Crappy Childhood Fairy YouTube channel for practical daily tools

Coming Up Next

Next episode, we explore the often-overlooked role of grief in CPTSD recovery and how allowing yourself to mourn can unlock deeper healing.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/62253995Mon, 14 Oct 2024 04:00:06 +0000GregoryIn this episode, we break down the critical differences between CPTSD and PTSD, and why understanding them is a game-changer for your recovery. Many people struggle for years with symptoms that don't quite fit the standard PTSD framework, leaving them...
What You'll Learn:
• How to tell if your symptoms point to CPTSD versus PTSD
• Why emotional flashbacks are different and how to handle them
• The role of toxic shame in CPTSD and steps to release it
• Simple nervous system tools to calm chronic hyperarousal
• How to rebuild trust in yourself and others after relational trauma

Key Insights

• CPTSD stems from repeated, inescapable trauma, not a single event
• Emotional flashbacks feel like being flooded with shame and helplessness
• Healing requires addressing the inner critic, not just the trauma memory
• Safe relationships are the most powerful agent of change for CPTSD
• Your symptoms are survival adaptations, not character flaws

Recommended Resources:

• Pete Walker, Complex PTSD: From Surviving to Thriving
• The Body Keeps the Score by Bessel van der Kolk
• CPTSD Foundation (cptsd.org) for free educational resources
• The Crappy Childhood Fairy YouTube channel for practical daily tools

Coming Up Next

Next episode, we explore the often-overlooked role of grief in CPTSD recovery and how allowing yourself to mourn can unlock deeper healing.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3217boundaries,coping,cptsd,emotions,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/trauma-calm-box-breathing-when-hypervigilance-spikes--62312877
What You'll Learn:
• How to activate your parasympathetic nervous system in under 60 seconds
• A simple breathing pattern that stops panic attacks in their tracks
• Why exhaling longer than inhaling triggers instant relaxation
• How to build a daily 5-minute practice that reduces overall stress
• The one mistake most people make when trying to breathe for calm

Key Insights

• Your breath is the only automatic body function you can consciously control
• Shallow chest breathing keeps your brain locked in threat detection mode
• The vagus nerve responds directly to the rhythm of your inhales and exhales
• Even one minute of slow breathing can lower your heart rate significantly
• Consistency matters more than duration for rewiring your stress response

Recommended Resources:

• The Wim Hof Method by Wim Hof – guided breathing techniques for resilience
• Breath: The New Science of a Lost Art by James Nestor – science of nasal breathing
• Calm App – free guided breathing exercises and timed sessions
• Anxiety Canada’s “Box Breathing” PDF – free downloadable practice sheet
• The Body Keeps the Score by Bessel van der Kolk – trauma and nervous system connection

Coming Up Next

Next episode, we dive into the science of sleep and CPTSD—discover three simple nighttime rituals that can help you fall asleep faster and wake up feeling restored, even after years of insomnia.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/62312877Fri, 18 Oct 2024 04:05:02 +0000GregoryIn this episode, we explore how simple breathing exercises can become a powerful tool for managing the intense stress and hyperarousal that come with Complex PTSD. Many of us feel trapped in a cycle of fight-or-flight, but your breath is an anchor you...
What You'll Learn:
• How to activate your parasympathetic nervous system in under 60 seconds
• A simple breathing pattern that stops panic attacks in their tracks
• Why exhaling longer than inhaling triggers instant relaxation
• How to build a daily 5-minute practice that reduces overall stress
• The one mistake most people make when trying to breathe for calm

Key Insights

• Your breath is the only automatic body function you can consciously control
• Shallow chest breathing keeps your brain locked in threat detection mode
• The vagus nerve responds directly to the rhythm of your inhales and exhales
• Even one minute of slow breathing can lower your heart rate significantly
• Consistency matters more than duration for rewiring your stress response

Recommended Resources:

• The Wim Hof Method by Wim Hof – guided breathing techniques for resilience
• Breath: The New Science of a Lost Art by James Nestor – science of nasal breathing
• Calm App – free guided breathing exercises and timed sessions
• Anxiety Canada’s “Box Breathing” PDF – free downloadable practice sheet
• The Body Keeps the Score by Bessel van der Kolk – trauma and nervous system connection

Coming Up Next

Next episode, we dive into the science of sleep and CPTSD—discover three simple nighttime rituals that can help you fall asleep faster and wake up feeling restored, even after years of insomnia.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>277anxiety,breathing,coping,emotions,exercises,growth,healing,manage,mentalhealth,mindfulness,peace,ptsd,recovery,relaxation,selfcare,stress,support,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/how-trauma-changes-your-brain-and-how-to-heal--62313138
What You'll Learn:
- How trauma shrinks the hippocampus and over-activates the amygdala.
- Why your brain's alarm system gets stuck in high alert.
- Simple daily practices to strengthen the prefrontal cortex.
- How to rewire shame-based neural loops with self-compassion.
- The role of sleep, nutrition, and movement in brain healing.

Key Insights:
- Your brain is not broken—it adapted to survive an unsafe world.
- Healing is not about forgetting trauma, but integrating it.
- The vagus nerve is a key pathway to reset your nervous system.
- Small, consistent actions create lasting neuroplastic change.
- Safety in relationships literally grows new brain tissue.

Recommended Resources:
- "The Body Keeps the Score" by Bessel van der Kolk – foundational book on trauma and the brain.
- "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher – practical workbook for structural dissociation.
- "The Brain That Changes Itself" by Norman Doidge – explores neuroplasticity in accessible language.
- CPTSD Foundation (cptsd.org) – free webinars and resources on trauma recovery.
- "Polyvagal Theory in Therapy" by Deb Dana – exercises for nervous system regulation.

Coming Up Next

Next episode, we explore how to rebuild healthy relationships after CPTSD, including practical steps to set boundaries, trust your gut, and find safe connection without losing yourself.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/62313138Mon, 21 Oct 2024 04:05:02 +0000GregoryIn this episode, we break down exactly how trauma physically rewires your brain's stress response, memory processing, and emotional regulation centers. You will learn why common coping mechanisms like dissociation, hypervigilance, and emotional...
What You'll Learn:
- How trauma shrinks the hippocampus and over-activates the amygdala.
- Why your brain's alarm system gets stuck in high alert.
- Simple daily practices to strengthen the prefrontal cortex.
- How to rewire shame-based neural loops with self-compassion.
- The role of sleep, nutrition, and movement in brain healing.

Key Insights:
- Your brain is not broken—it adapted to survive an unsafe world.
- Healing is not about forgetting trauma, but integrating it.
- The vagus nerve is a key pathway to reset your nervous system.
- Small, consistent actions create lasting neuroplastic change.
- Safety in relationships literally grows new brain tissue.

Recommended Resources:
- "The Body Keeps the Score" by Bessel van der Kolk – foundational book on trauma and the brain.
- "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher – practical workbook for structural dissociation.
- "The Brain That Changes Itself" by Norman Doidge – explores neuroplasticity in accessible language.
- CPTSD Foundation (cptsd.org) – free webinars and resources on trauma recovery.
- "Polyvagal Theory in Therapy" by Deb Dana – exercises for nervous system regulation.

Coming Up Next

Next episode, we explore how to rebuild healthy relationships after CPTSD, including practical steps to set boundaries, trust your gut, and find safe connection without losing yourself.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2209boundaries,brain,coping,emotions,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/create-your-safe-space-how-to-build-emotional-and-physical-safety--62502216
What You'll Learn:
• How to identify what emotional safety feels like in your body
• Practical strategies for creating physical safety in your environment
• The role of boundaries in building trust and security
• How to communicate your safety needs to others
• Ways to recognize and repair safety violations

Key Insights:
• Safety is a felt sense, not just a logical decision
• Your nervous system needs consistent cues of safety to calm down
• Safe spaces can be created internally through self-compassion and grounding
• Physical safety often requires modifying your environment and routines
• Emotional safety deepens when you honor your authentic responses

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/62502216Fri, 25 Oct 2024 13:59:08 +0000GregoryIn this episode, we dive deep into what it really means to create safe spaces—both emotionally and physically—for those navigating complex trauma. For CPTSD survivors, safety isn't just a concept; it's a survival necessity that often feels elusive. We...
What You'll Learn:
• How to identify what emotional safety feels like in your body
• Practical strategies for creating physical safety in your environment
• The role of boundaries in building trust and security
• How to communicate your safety needs to others
• Ways to recognize and repair safety violations

Key Insights:
• Safety is a felt sense, not just a logical decision
• Your nervous system needs consistent cues of safety to calm down
• Safe spaces can be created internally through self-compassion and grounding
• Physical safety often requires modifying your environment and routines
• Emotional safety deepens when you honor your authentic responses

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>463attachment,boundaries,cptsd,emotional,grounding,healing,mentalhealth,nervoussystem,physical,ptsd,recovery,regulation,safe,safety,selfcare,spaces,support,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/trigger-warnings-what-are-they-and-how-to-handle-them--62524006
What You'll Learn:
• How to identify your unique trigger patterns without judgment.
• The difference between safety-seeking and avoidance in CPTSD recovery.
• Practical steps to prepare your nervous system before engaging content.
• Ways to ask for trigger warnings from others effectively.
• How to gradually expand your comfort zone with self-compassion.

Key Insights:
• Trigger warnings can reinforce fear if used as permanent shields.
• Your brain's alarm system is trying to protect you, not punish you.
• Small, controlled exposure teaches the nervous system it is safe.
• Community validation reduces the intensity of trigger responses.
• Self-compassion is the core skill that makes trigger management work.

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk – foundational trauma book explaining how triggers live in the body.
• Complex PTSD: From Surviving to Thriving by Pete Walker – practical guide on flashbacks and trigger management.
• Trauma and Recovery by Judith Herman – classic text on the stages of trauma healing and safety.
• The Dialectical Behavior Therapy Skills Workbook by McKay, Wood, and Brantley – exercises for distress tolerance and emotional regulation.
• CPTSD Foundation website (cptsdfoundation.org) – free articles, support groups, and educational resources on triggers.

Coming Up Next
Next episode, we explore the inner critic – that relentless voice of shame and self-blame. Learn how to identify its origins in childhood trauma and transform it into a compassionate inner ally that supports your healing.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/62524006Mon, 28 Oct 2024 15:10:02 +0000GregoryIn this episode, we tackle the often misunderstood and debated topic of trigger warnings for those living with Complex PTSD. What exactly are they, and how can you use them without falling into the trap of chronic avoidance? We explore the...
What You'll Learn:
• How to identify your unique trigger patterns without judgment.
• The difference between safety-seeking and avoidance in CPTSD recovery.
• Practical steps to prepare your nervous system before engaging content.
• Ways to ask for trigger warnings from others effectively.
• How to gradually expand your comfort zone with self-compassion.

Key Insights:
• Trigger warnings can reinforce fear if used as permanent shields.
• Your brain's alarm system is trying to protect you, not punish you.
• Small, controlled exposure teaches the nervous system it is safe.
• Community validation reduces the intensity of trigger responses.
• Self-compassion is the core skill that makes trigger management work.

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk – foundational trauma book explaining how triggers live in the body.
• Complex PTSD: From Surviving to Thriving by Pete Walker – practical guide on flashbacks and trigger management.
• Trauma and Recovery by Judith Herman – classic text on the stages of trauma healing and safety.
• The Dialectical Behavior Therapy Skills Workbook by McKay, Wood, and Brantley – exercises for distress tolerance and emotional regulation.
• CPTSD Foundation website (cptsdfoundation.org) – free articles, support groups, and educational resources on triggers.

Coming Up Next
Next episode, we explore the inner critic – that relentless voice of shame and self-blame. Learn how to identify its origins in childhood trauma and transform it into a compassionate inner ally that supports your healing.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2272boundaries,coping,emotions,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,triggerwarnings,wellnessfalsefullhttps://www.spreaker.com/episode/how-the-5-4-3-2-1-grounding-technique-helps-you-stay-present-with-cptsd--62725241
What You'll Learn:
• How to activate the 5-4-3-2-1 technique in under 60 seconds
• Why grounding works on a neurological level for trauma survivors
• The difference between sensory grounding and emotional regulation
• Common mistakes that sabotage grounding (and how to avoid them)
• How to adapt the technique for public or high-stress situations

Key Insights:
• Grounding interrupts the freeze response by engaging the prefrontal cortex
• The technique works best when practiced daily, not just in crisis
• Each sense (sight, touch, hearing, smell, taste) targets a different trauma trigger
• Pairing grounding with slow breathing amplifies its calming effect
• Over time, grounding rewires neural pathways for greater present-moment awareness

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• PTSD Coach app (free, from the U.S. Department of Veterans Affairs)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/62725241Wed, 13 Nov 2024 19:27:12 +0000GregoryIn this episode, we dive into the 5-4-3-2-1 grounding technique—a powerful, five-sense tool to pull you out of flashbacks and into the present moment. If you live with CPTSD, you know how easily dissociation or panic can hijack your day. We break down...
What You'll Learn:
• How to activate the 5-4-3-2-1 technique in under 60 seconds
• Why grounding works on a neurological level for trauma survivors
• The difference between sensory grounding and emotional regulation
• Common mistakes that sabotage grounding (and how to avoid them)
• How to adapt the technique for public or high-stress situations

Key Insights:
• Grounding interrupts the freeze response by engaging the prefrontal cortex
• The technique works best when practiced daily, not just in crisis
• Each sense (sight, touch, hearing, smell, taste) targets a different trauma trigger
• Pairing grounding with slow breathing amplifies its calming effect
• Over time, grounding rewires neural pathways for greater present-moment awareness

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• PTSD Coach app (free, from the U.S. Department of Veterans Affairs)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>431anxiety,awareness,balance,calm,coping,cptsd,focus,grounding,healing,mindfulness,peace,practice,presence,recovery,relaxation,resilience,strength,stress,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/social-anxiety-and-cptsd-navigating-relationships--62770316
What You'll Learn:
• How CPTSD amplifies social anxiety in relationships
• The freeze response and its impact on connection
• Practical steps to reduce hypervigilance around others
• How to set boundaries without triggering shame
• Why self-compassion is the foundation of trust

Key Insights:
• Social anxiety often masks a deep fear of betrayal
• The nervous system learns safety through small, repeated experiences
• Avoidance reinforces the belief that relationships are dangerous
• Healing requires grieving lost connections from childhood
• True intimacy becomes possible when we stop people-pleasing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/62770316Sat, 16 Nov 2024 20:36:58 +0000GregoryIn this episode, we dive into the tangled web of social anxiety and CPTSD, exploring how past trauma rewires your brain to expect danger in relationships—and how to start rebuilding trust. If you've ever felt paralyzed by fear of judgment or abandoned...
What You'll Learn:
• How CPTSD amplifies social anxiety in relationships
• The freeze response and its impact on connection
• Practical steps to reduce hypervigilance around others
• How to set boundaries without triggering shame
• Why self-compassion is the foundation of trust

Key Insights:
• Social anxiety often masks a deep fear of betrayal
• The nervous system learns safety through small, repeated experiences
• Avoidance reinforces the belief that relationships are dangerous
• Healing requires grieving lost connections from childhood
• True intimacy becomes possible when we stop people-pleasing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2671boundaries,coping,emotions,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,socialanxiety,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/the-healing-power-of-music-a-grounding-playlist--62793976
What You'll Learn:
• How to build a personal grounding playlist for CPTSD episodes.
• The science of music’s effect on the vagus nerve and trauma.
• Simple listening techniques to interrupt dissociation or hyperarousal.
• Why certain frequencies and rhythms calm the nervous system.
• A step-by-step method to use music as a portable grounding tool.

Key Insights:
• Music bypasses the thinking brain and speaks directly to the body.
• Slow tempo (60–80 BPM) mirrors a resting heart rate for safety.
• Familiar songs can anchor you when your sense of self feels lost.
• Intentional listening rewires neural pathways linked to threat detection.
• Your unique playlist is a customized, always-available resource.

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk – foundational trauma research.
• Music and the Brain course on Coursera by Aniruddh Patel – neuroscience of music.
• "Grounding Through Sound" worksheet from the CPTSD Foundation website.
• Spotify playlist "CPTSD Grounding" curated by trauma-informed therapists.

Coming Up Next

Next episode, we dive into the role of breathwork in regulating your nervous system, with three simple patterns you can use anywhere to calm a triggered state.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/62793976Mon, 18 Nov 2024 23:09:33 +0000GregoryIn this episode, we explore how music can become a powerful tool for grounding and emotional regulation when living with Complex PTSD. You will discover how specific songs, rhythms, and frequencies can activate your parasympathetic nervous system,...
What You'll Learn:
• How to build a personal grounding playlist for CPTSD episodes.
• The science of music’s effect on the vagus nerve and trauma.
• Simple listening techniques to interrupt dissociation or hyperarousal.
• Why certain frequencies and rhythms calm the nervous system.
• A step-by-step method to use music as a portable grounding tool.

Key Insights:
• Music bypasses the thinking brain and speaks directly to the body.
• Slow tempo (60–80 BPM) mirrors a resting heart rate for safety.
• Familiar songs can anchor you when your sense of self feels lost.
• Intentional listening rewires neural pathways linked to threat detection.
• Your unique playlist is a customized, always-available resource.

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk – foundational trauma research.
• Music and the Brain course on Coursera by Aniruddh Patel – neuroscience of music.
• "Grounding Through Sound" worksheet from the CPTSD Foundation website.
• Spotify playlist "CPTSD Grounding" curated by trauma-informed therapists.

Coming Up Next

Next episode, we dive into the role of breathwork in regulating your nervous system, with three simple patterns you can use anywhere to calm a triggered state.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>577boundaries,coping,emotions,growth,healing,innerchild,mentalhealth,mindfulness,music,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/reclaiming-your-identity-after-trauma-a-practical-step-by-step--62803814
What You'll Learn:
• Identify core beliefs shaped by trauma
• Practice self-compassion to counter shame
• Reconnect with your values and passions
• Set boundaries that protect your new identity
• Create a daily routine for grounding and growth

Key Insights:
• Trauma can fragment your sense of self
• Healing requires both inner work and external support
• Small, consistent steps rebuild identity over time
• Your true identity is not defined by your trauma
• Community and validation accelerate recovery

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/62803814Tue, 19 Nov 2024 05:05:06 +0000GregoryIn this episode, we break down how to reclaim your identity after trauma with a clear, actionable step-by-step guide. Discover how to separate your authentic self from trauma responses, rebuild self-trust, and create a new narrative that honors your...
What You'll Learn:
• Identify core beliefs shaped by trauma
• Practice self-compassion to counter shame
• Reconnect with your values and passions
• Set boundaries that protect your new identity
• Create a daily routine for grounding and growth

Key Insights:
• Trauma can fragment your sense of self
• Healing requires both inner work and external support
• Small, consistent steps rebuild identity over time
• Your true identity is not defined by your trauma
• Community and validation accelerate recovery

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2577after,cptsd,emotionalwellness,empowerment,guide,healing,identity,innerchild,mentalhealth,mindfulness,neuroscience,personalgrowth,psychology,reclaiming,recovery,resilience,selfcompassion,selfhelp,therapy,traumafalsefullhttps://www.spreaker.com/episode/how-guided-visualization-creates-a-calm-safe-space-for-cptsd--62816999
What You'll Learn:
• How to quickly shift from panic to peace using visualization
• Steps to design a safe space tailored to your needs
• Techniques to engage all five senses for deeper grounding
• Ways to use this exercise during flashbacks or anxiety spikes
• How to make this practice a daily habit for long-term calm

Key Insights:
• Your brain's neuroplasticity allows you to create new safe associations
• Visualization activates the same neural pathways as real experience
• A personalized safe space can become a powerful anchor in therapy
• Combining breathwork with imagery enhances the calming effect
• Consistency in practice strengthens the safety response over time

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/62816999Wed, 20 Nov 2024 05:05:06 +0000GregoryIn this episode, we walk you through a guided visualization designed to create an instant sense of calm by building a safe space within your mind. This technique is especially powerful for those with CPTSD who struggle with hypervigilance and need a...
What You'll Learn:
• How to quickly shift from panic to peace using visualization
• Steps to design a safe space tailored to your needs
• Techniques to engage all five senses for deeper grounding
• Ways to use this exercise during flashbacks or anxiety spikes
• How to make this practice a daily habit for long-term calm

Key Insights:
• Your brain's neuroplasticity allows you to create new safe associations
• Visualization activates the same neural pathways as real experience
• A personalized safe space can become a powerful anchor in therapy
• Combining breathwork with imagery enhances the calming effect
• Consistency in practice strengthens the safety response over time

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>599anxiety,breathwork,cptsd,emotions,grounding,healing,meditation,mentalhealth,mindfulness,psychology,ptsd,recovery,relaxation,resilience,selfcare,selfhelp,stress,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/how-to-manage-holiday-stress-and-cptsd-triggers-this-season--62823652
What You'll Learn:
• How to identify and prepare for common holiday triggers
• Effective boundary-setting techniques with family
• Grounding exercises for high-stress moments
• How to create a self-care plan for gatherings
• Ways to handle grief and unmet expectations
Key Insights:
• The holidays amplify the inner critic and feelings of inadequacy
• Family gatherings can reawaken childhood trauma responses
• Permission to say no is a radical act of self-protection
• Planning ahead reduces the fight-or-flight activation
• Small rituals can replace toxic traditions with healing
Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• The website "Out of the Storm" for CPTSD resources
• EMDR therapy for processing holiday-related memories
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/62823652Fri, 22 Nov 2024 02:55:06 +0000GregoryIn this episode, we tackle the intense stress and emotional triggers that come with holiday season when you live with CPTSD. Discover practical strategies to set boundaries, manage flashbacks, and create new traditions that honor your healing journey...
What You'll Learn:
• How to identify and prepare for common holiday triggers
• Effective boundary-setting techniques with family
• Grounding exercises for high-stress moments
• How to create a self-care plan for gatherings
• Ways to handle grief and unmet expectations
Key Insights:
• The holidays amplify the inner critic and feelings of inadequacy
• Family gatherings can reawaken childhood trauma responses
• Permission to say no is a radical act of self-protection
• Planning ahead reduces the fight-or-flight activation
• Small rituals can replace toxic traditions with healing
Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• The website "Out of the Storm" for CPTSD resources
• EMDR therapy for processing holiday-related memories
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>4657anxiety,boundaries,community,cptsd,emotions,flashbacks,grief,grounding,healing,holidays,mentalhealth,mindfulness,recovery,resilience,selfcare,stress,support,therapy,trauma,triggersfalsefullhttps://www.spreaker.com/episode/progressive-muscle-relaxation-the-ultimate-grounding--63054682
What You'll Learn:
• The step-by-step PMR technique for trauma survivors
• How PMR interrupts the freeze and fight-or-flight response
• Why progressive relaxation rewires your brain's threat detection
• Tips for adapting PMR when you feel triggered or numb
• How to combine PMR with breathwork for deeper grounding

Key Insights:
• PMR directly targets somatic hyperarousal common in CPTSD
• Regular practice builds interoceptive awareness and body trust
• The tension-release cycle teaches your body it can let go safely
• PMR can be done discreetly anywhere—even in public or at work
• Combining PMR with visualization enhances its calming effects

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Guided PMR audio tracks from the Insight Timer app

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63054682Fri, 29 Nov 2024 05:05:06 +0000GregoryIn this episode, we dive into Progressive Muscle Relaxation (PMR) as a powerful, science-backed grounding tool for CPTSD survivors. Learn how systematically tensing and releasing muscle groups can reset your nervous system, reduce hyperarousal, and...
What You'll Learn:
• The step-by-step PMR technique for trauma survivors
• How PMR interrupts the freeze and fight-or-flight response
• Why progressive relaxation rewires your brain's threat detection
• Tips for adapting PMR when you feel triggered or numb
• How to combine PMR with breathwork for deeper grounding

Key Insights:
• PMR directly targets somatic hyperarousal common in CPTSD
• Regular practice builds interoceptive awareness and body trust
• The tension-release cycle teaches your body it can let go safely
• PMR can be done discreetly anywhere—even in public or at work
• Combining PMR with visualization enhances its calming effects

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Guided PMR audio tracks from the Insight Timer app

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>652anxiety,balance,calmness,cptsd,emotional,grounding,healing,mindfulness,nervoussystem,pmr,recovery,relaxation,resilience,self-care,stress,support,techniques,trauma,wellbeing,wellnessfalsefullhttps://www.spreaker.com/episode/why-self-compassion-matters-when-you-are-healing-from-cptsd--63055295
What You'll Learn:
• Why self-compassion is essential for CPTSD recovery
• How to silence your inner critic with understanding
• Practical exercises to build self-compassion daily
• The link between self-compassion and nervous system regulation
• How to overcome resistance to being kind to yourself

Key Insights:
• Self-compassion reduces the hypervigilance and shame common in CPTSD
• It activates the brain's caregiving system, countering threat responses
• Trauma survivors often confuse self-compassion with self-indulgence
• Consistent practice rewires neural pathways for emotional safety
• Self-compassion creates a foundation for secure attachment to self

Recommended Resources:
• "The Mindful Self-Compassion Workbook" by Kristin Neff and Christopher Germer
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63055295Sat, 30 Nov 2024 05:05:06 +0000GregoryIn this episode, we explore why self-compassion isn't just a feel-good concept but a critical tool for healing Complex PTSD. Discover how treating yourself with kindness can break the cycle of shame and self-criticism that keeps trauma locked in....
What You'll Learn:
• Why self-compassion is essential for CPTSD recovery
• How to silence your inner critic with understanding
• Practical exercises to build self-compassion daily
• The link between self-compassion and nervous system regulation
• How to overcome resistance to being kind to yourself

Key Insights:
• Self-compassion reduces the hypervigilance and shame common in CPTSD
• It activates the brain's caregiving system, countering threat responses
• Trauma survivors often confuse self-compassion with self-indulgence
• Consistent practice rewires neural pathways for emotional safety
• Self-compassion creates a foundation for secure attachment to self

Recommended Resources:
• "The Mindful Self-Compassion Workbook" by Kristin Neff and Christopher Germer
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2487anxiety,cptsd,emotionalresilience,grounding,healing,mentalhealth,mindfulness,personalgrowth,ptsd,recovery,selfcompassion,stress,stressrelief,trauma,traumarecoveryfalsefullhttps://www.spreaker.com/episode/how-to-set-holiday-boundaries-that-protect-your-peace-with-cptsd--63077210
What You'll Learn:
• Why boundaries are essential for CPTSD recovery during holidays
• How to identify your personal limits with family and friends
• Techniques for communicating boundaries assertively and calmly
• Strategies to handle guilt trips and manipulation attempts
• Practical ways to create a safety plan for high-stress events

Key Insights:
• The holiday season amplifies trauma responses due to family dynamics
• Boundaries are an act of self-compassion, not selfishness
• You can choose to leave or limit time without explanation
• Your nervous system's safety comes before social obligations
• Small, consistent boundaries build resilience over time

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63077210Sun, 01 Dec 2024 05:05:06 +0000GregoryIn this episode, we tackle the minefield of holiday family gatherings for those with CPTSD. Discover how to set firm, loving boundaries to protect your peace, manage triggers, and actually enjoy the season—without guilt or resentment. What You'll...
What You'll Learn:
• Why boundaries are essential for CPTSD recovery during holidays
• How to identify your personal limits with family and friends
• Techniques for communicating boundaries assertively and calmly
• Strategies to handle guilt trips and manipulation attempts
• Practical ways to create a safety plan for high-stress events

Key Insights:
• The holiday season amplifies trauma responses due to family dynamics
• Boundaries are an act of self-compassion, not selfishness
• You can choose to leave or limit time without explanation
• Your nervous system's safety comes before social obligations
• Small, consistent boundaries build resilience over time

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>891anxiety,balance,boundaries,calm,communication,empowerment,expectations,family,healing,holidays,joy,limits,mindfulness,prioritization,relaxation,resilience,self-care,stress,traditions,wellnessfalsefullhttps://www.spreaker.com/episode/reframing-negative-thoughts-a-cognitive-therapy-guide--63078021
What You'll Learn:
• Identify the specific cognitive distortions that fuel CPTSD symptoms
• Challenge your inner critic with evidence and self-compassion
• Replace shame-based thoughts with realistic, balanced alternatives
• Build a simple daily reframing practice for lasting change
• Reduce emotional reactivity by shifting your thought patterns

Key Insights

• Negative thoughts are conditioned responses, not objective facts
• Reframing is not toxic positivity but realistic, compassionate truth
• The brain can rewire through consistent, small thought shifts
• Shame often hides beneath automatic negative beliefs
• Changing your language changes your emotional experience

Recommended Resources:

• The Body Keeps the Score by Bessel van der Kolk – essential trauma research and healing pathways
• CPTSD: From Surviving to Thriving by Pete Walker – practical guide for complex trauma recovery
• Feeling Good by David D. Burns – classic CBT workbook for mood improvement
• Mind Over Mood by Dennis Greenberger and Christine Padesky – evidence-based cognitive therapy exercises
• The Happiness Trap by Russ Harris – ACT-based approach to defusing from negative thoughts

Coming Up Next

Next episode, we tackle the challenge of setting healthy boundaries with family members who trigger your trauma responses. You will learn practical scripts and emotional tools to protect your peace without guilt.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63078021Mon, 02 Dec 2024 05:05:06 +0000GregoryIn this episode, we explore the transformative skill of reframing negative thoughts, a cornerstone of cognitive therapy tailored specifically for complex trauma survivors. You will learn how your inner critic and shame-driven beliefs are not permanent...
What You'll Learn:
• Identify the specific cognitive distortions that fuel CPTSD symptoms
• Challenge your inner critic with evidence and self-compassion
• Replace shame-based thoughts with realistic, balanced alternatives
• Build a simple daily reframing practice for lasting change
• Reduce emotional reactivity by shifting your thought patterns

Key Insights

• Negative thoughts are conditioned responses, not objective facts
• Reframing is not toxic positivity but realistic, compassionate truth
• The brain can rewire through consistent, small thought shifts
• Shame often hides beneath automatic negative beliefs
• Changing your language changes your emotional experience

Recommended Resources:

• The Body Keeps the Score by Bessel van der Kolk – essential trauma research and healing pathways
• CPTSD: From Surviving to Thriving by Pete Walker – practical guide for complex trauma recovery
• Feeling Good by David D. Burns – classic CBT workbook for mood improvement
• Mind Over Mood by Dennis Greenberger and Christine Padesky – evidence-based cognitive therapy exercises
• The Happiness Trap by Russ Harris – ACT-based approach to defusing from negative thoughts

Coming Up Next

Next episode, we tackle the challenge of setting healthy boundaries with family members who trigger your trauma responses. You will learn practical scripts and emotional tools to protect your peace without guilt.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3557boundaries,cbt,coping,emotions,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/how-to-set-gentle-healing-goals-for-cptsd-recovery-this-year--63492342
What You'll Learn:
• How to distinguish between healing goals and performance-based resolutions
• The importance of pacing and self-compassion when setting recovery milestones
• Strategies to align your goals with your nervous system's capacity
• How to use the new year as a fresh start without pressure
• Practical ways to track progress without triggering shame

Key Insights:
• Healing goals must be flexible and adaptable to your current state
• Overambitious goals can retraumatize; start with small, safe steps
• The new year can be a symbolic anchor for intention-setting
• Community support and accountability enhance goal follow-through
• Self-forgiveness is a critical component of any healing goal

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63492342Sat, 28 Dec 2024 02:35:10 +0000GregoryIn this episode, we explore how to set meaningful healing goals for the new year that go beyond typical resolutions. If you're navigating CPTSD, this guide will help you create a trauma-informed roadmap to recovery and self-compassion. What You'll...
What You'll Learn:
• How to distinguish between healing goals and performance-based resolutions
• The importance of pacing and self-compassion when setting recovery milestones
• Strategies to align your goals with your nervous system's capacity
• How to use the new year as a fresh start without pressure
• Practical ways to track progress without triggering shame

Key Insights:
• Healing goals must be flexible and adaptable to your current state
• Overambitious goals can retraumatize; start with small, safe steps
• The new year can be a symbolic anchor for intention-setting
• Community support and accountability enhance goal follow-through
• Self-forgiveness is a critical component of any healing goal

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>801anxiety,cptsd,depression,empowerment,goals,growth,healing,hope,mentalhealth,mindfulness,motivation,recovery,reflection,resilience,selfcare,support,survivor,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/how-mindful-eating-supports-healing-and-calm-when-you-have-cptsd--63510648
What You'll Learn:
• How trauma affects your eating habits and body awareness
• Simple mindful eating techniques to ground yourself in the present
• Ways to break the cycle of emotional eating and shame
• How to use meals as a practice for nervous system regulation
• Steps to build a kinder, more intuitive relationship with food

Key Insights:
• Mindful eating interrupts the fight-or-flight response during meals
• Slowing down helps you reconnect with hunger and fullness cues
• Trauma survivors often use food to numb or control—mindfulness offers an alternative
• The practice can reduce hypervigilance around eating in social settings
• Healing your relationship with food supports overall trauma recovery

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63510648Sun, 29 Dec 2024 23:59:08 +0000GregoryIn this episode, we explore how mindful eating can become a powerful tool for healing complex trauma and calming a dysregulated nervous system. Learn to transform your relationship with food from a source of stress into a practice of self-compassion...
What You'll Learn:
• How trauma affects your eating habits and body awareness
• Simple mindful eating techniques to ground yourself in the present
• Ways to break the cycle of emotional eating and shame
• How to use meals as a practice for nervous system regulation
• Steps to build a kinder, more intuitive relationship with food

Key Insights:
• Mindful eating interrupts the fight-or-flight response during meals
• Slowing down helps you reconnect with hunger and fullness cues
• Trauma survivors often use food to numb or control—mindfulness offers an alternative
• The practice can reduce hypervigilance around eating in social settings
• Healing your relationship with food supports overall trauma recovery

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>6629authenticity,awareness,balance,community,connection,eating,growth,healing,inspiration,mentorship,mindfulness,nourishment,patience,resilience,sharing,storytelling,support,transformation,vulnerability,wellnessfalsefullhttps://www.spreaker.com/episode/how-to-stay-grounded-during-flashbacks-and-dissociation-with-cptsd--63562475
What You'll Learn:
• The difference between emotional flashbacks and classic PTSD flashbacks
• Why dissociation happens and how it protects your brain
• Five sensory grounding techniques you can use anywhere
• How to identify your personal flashback triggers
• A simple breathing exercise to break dissociative episodes

Key Insights:
• Flashbacks are not memories—they are the brain reliving a threat
• Dissociation often starts as a survival skill, not a disorder
• Grounding works by activating the prefrontal cortex over the amygdala
• Repeating grounding practices rewires neural pathways over time
• Self-compassion is essential: shame prolongs dissociative states

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63562475Fri, 03 Jan 2025 18:46:17 +0000GregoryIn this episode, we dive deep into the terrifying experience of flashbacks and dissociation—and more importantly, how to pull yourself back into the present moment when your brain is screaming that the past is happening now. If you’ve ever felt lost...
What You'll Learn:
• The difference between emotional flashbacks and classic PTSD flashbacks
• Why dissociation happens and how it protects your brain
• Five sensory grounding techniques you can use anywhere
• How to identify your personal flashback triggers
• A simple breathing exercise to break dissociative episodes

Key Insights:
• Flashbacks are not memories—they are the brain reliving a threat
• Dissociation often starts as a survival skill, not a disorder
• Grounding works by activating the prefrontal cortex over the amygdala
• Repeating grounding practices rewires neural pathways over time
• Self-compassion is essential: shame prolongs dissociative states

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2675anxiety,breathwork,calm,cptsd,dissociation,emotionalhealth,flashbacks,grounding,healing,mentalhealth,mindfulness,ptsd,recovery,resilience,selfcare,selfhelp,survivor,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/understanding-cptsd-a-guide-for-the-people-who-love-us--63562981
What You'll Learn:
• What CPTSD is and how it differs from PTSD
• Why common reactions like anger or withdrawal aren’t personal
• How to set compassionate boundaries without abandoning them
• Practical ways to validate without fixing or rescuing
• When to encourage professional help and how to offer it gently

Key Insights:
• CPTSD stems from prolonged trauma, not a single event
• Emotional flashbacks can look like overreactions to small triggers
• The “inner critic” often drives shame and self-sabotage
• Partners can unintentionally re-traumatize by dismissing feelings
• Healing is possible with patience, education, and consistency

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63562981Fri, 03 Jan 2025 19:24:10 +0000GregoryIn this episode, we break down what Complex PTSD (CPTSD) actually looks like in daily life—and how partners, family, and friends can offer meaningful support without burning out. If you love someone with CPTSD, you’ve probably felt confused, helpless,...
What You'll Learn:
• What CPTSD is and how it differs from PTSD
• Why common reactions like anger or withdrawal aren’t personal
• How to set compassionate boundaries without abandoning them
• Practical ways to validate without fixing or rescuing
• When to encourage professional help and how to offer it gently

Key Insights:
• CPTSD stems from prolonged trauma, not a single event
• Emotional flashbacks can look like overreactions to small triggers
• The “inner critic” often drives shame and self-sabotage
• Partners can unintentionally re-traumatize by dismissing feelings
• Healing is possible with patience, education, and consistency

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3033anxiety,boundaries,caregiving,communication,cptsd,dating,dissociation,emotionalhealth,empathy,flashbacks,grounding,healing,love,mentalhealth,ptsd,recovery,relationships,support,trauma,trustfalsefullhttps://www.spreaker.com/episode/nature-therapy-grounding-techniques-in-the-great--63584865
What You'll Learn:
• How nature therapy activates the parasympathetic nervous system
• Five grounding techniques using outdoor sensory cues
• Why green spaces reduce hypervigilance and anxiety
• How to create a portable nature grounding kit
• The science behind ecotherapy for trauma recovery

Key Insights:
• Nature exposure lowers cortisol and stress hormones
• Grounding techniques rewire the brain's threat response
• Outdoor therapy is accessible even in urban environments
• Combining movement with nature amplifies grounding effects
• Consistent practice builds long-term emotional resilience

Recommended Resources:
• "The Nature Fix" by Florence Williams
• "Your Brain on Nature" by Eva M. Selhub and Alan C. Logan
• "The Body Keeps the Score" by Bessel van der Kolk

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63584865Mon, 06 Jan 2025 05:05:07 +0000GregoryIn this episode, we explore how the natural world can become a powerful ally in managing CPTSD symptoms. Discover simple, science-backed grounding techniques that use the great outdoors to pull you out of flashbacks and into the present moment....
What You'll Learn:
• How nature therapy activates the parasympathetic nervous system
• Five grounding techniques using outdoor sensory cues
• Why green spaces reduce hypervigilance and anxiety
• How to create a portable nature grounding kit
• The science behind ecotherapy for trauma recovery

Key Insights:
• Nature exposure lowers cortisol and stress hormones
• Grounding techniques rewire the brain's threat response
• Outdoor therapy is accessible even in urban environments
• Combining movement with nature amplifies grounding effects
• Consistent practice builds long-term emotional resilience

Recommended Resources:
• "The Nature Fix" by Florence Williams
• "Your Brain on Nature" by Eva M. Selhub and Alan C. Logan
• "The Body Keeps the Score" by Bessel van der Kolk

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2524anxiety,balance,cptsd,forest,grounding,growth,healing,health,meditation,mental,mindfulness,nature,podcast,ptsd,recovery,relief,stress,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/understanding-flashbacks-and-how-to-cope--63590864
What You'll Learn:
• How to recognize the difference between a regular memory and a CPTSD flashback
• Grounding techniques to bring you back to the present moment quickly
• The role of the inner critic in prolonging flashbacks
• How to work with your nervous system instead of against it
• Practical steps to build a flashback survival kit for daily use

Key Insights:
• Flashbacks are often emotional, not visual—feeling fear without a clear memory
• The "body remembers" what the mind tries to forget
• Identifying your unique triggers is the first step to prevention
• Self-compassion during a flashback reduces its intensity and duration
• Consistency in coping practices rewires the brain over time

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63590864Fri, 10 Jan 2025 05:05:06 +0000GregoryIn this episode, we dive deep into the heart of CPTSD flashbacks—what they are, why they feel so real, and most importantly, how to interrupt them. You'll learn practical grounding techniques and the science behind emotional flashbacks, giving you a...
What You'll Learn:
• How to recognize the difference between a regular memory and a CPTSD flashback
• Grounding techniques to bring you back to the present moment quickly
• The role of the inner critic in prolonging flashbacks
• How to work with your nervous system instead of against it
• Practical steps to build a flashback survival kit for daily use

Key Insights:
• Flashbacks are often emotional, not visual—feeling fear without a clear memory
• The "body remembers" what the mind tries to forget
• Identifying your unique triggers is the first step to prevention
• Self-compassion during a flashback reduces its intensity and duration
• Consistency in coping practices rewires the brain over time

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1116anxiety,cptsd,flashbacks,grounding,healing,mentalhealth,mindfulness,ptsd,recovery,regulation,selfcare,support,survivor,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/guided-meditation-for-emotional-stability--63591342
What You'll Learn:
• How to use breathwork to calm your nervous system
• A step-by-step body scan for emotional release
• Techniques to anchor yourself in the present moment
• Ways to recognize and soothe emotional triggers
• Building a daily practice for emotional resilience

Key Insights:
• Emotional dysregulation is a core CPTSD symptom
• Meditation reconnects you with your body's wisdom
• Consistency matters more than duration
• Self-compassion is essential for healing
• Small steps lead to profound stability

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63591342Mon, 13 Jan 2025 05:05:06 +0000GregoryIn this episode, we guide you through a soothing meditation designed to stabilize your emotions, especially for those navigating the chaos of CPTSD. Learn how to ground yourself in moments of overwhelm and cultivate lasting inner peace. What You'll...
What You'll Learn:
• How to use breathwork to calm your nervous system
• A step-by-step body scan for emotional release
• Techniques to anchor yourself in the present moment
• Ways to recognize and soothe emotional triggers
• Building a daily practice for emotional resilience

Key Insights:
• Emotional dysregulation is a core CPTSD symptom
• Meditation reconnects you with your body's wisdom
• Consistency matters more than duration
• Self-compassion is essential for healing
• Small steps lead to profound stability

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2009anxiety,breathwork,calm,cptsd,emotional,grounding,groundingtechniques,healing,meditation,mentalhealth,mindfulness,peace,recovery,regulation,relaxation,resilience,selfcare,stability,trauma,visualizationfalsefullhttps://www.spreaker.com/episode/transform-together-navigating-cptsd-in-relationships--63591721
What You'll Learn:
• How to identify CPTSD triggers in relationships
• Communication techniques for trauma survivors
• Building trust after betrayal or neglect
• Setting healthy boundaries without guilt
• Co-regulating during emotional flashbacks

Key Insights:
• Healing together requires mutual understanding and patience
• Attachment styles impact relationship dynamics
• Vulnerability can be a strength when shared safely
• The role of somatic practices in relational healing
• How to create a shared language for trauma experiences

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63591721Fri, 17 Jan 2025 05:05:06 +0000GregoryIn this episode, we explore how partners can heal together when one or both have CPTSD, navigating triggers, communication, and building a secure bond. Discover actionable strategies to transform relationship challenges into opportunities for deep...
What You'll Learn:
• How to identify CPTSD triggers in relationships
• Communication techniques for trauma survivors
• Building trust after betrayal or neglect
• Setting healthy boundaries without guilt
• Co-regulating during emotional flashbacks

Key Insights:
• Healing together requires mutual understanding and patience
• Attachment styles impact relationship dynamics
• Vulnerability can be a strength when shared safely
• The role of somatic practices in relational healing
• How to create a shared language for trauma experiences

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1617attachment,boundaries,communication,coregulation,cptsd,emotional,flashbacks,heal,healing,health,how,mental,recovery,relationships,together,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/breathwork-techniques-for-staying-grounded-in-stressful--63591955
What You'll Learn:
• How to use breathwork to calm your nervous system quickly
• A simple grounding technique for panic and overwhelm
• The 4-7-8 breathing method for deep relaxation
• How box breathing can restore focus and clarity
• Breathwork tips for daily stress management

Key Insights:
• Breathwork activates the vagus nerve for instant calm
• Shallow breathing worsens anxiety and trauma responses
• Grounding through breath can interrupt flashbacks
• Consistent practice rewires stress reactivity over time
• Breath is a portable tool you can use anywhere

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Waking the Tiger" by Peter Levine
• "Breath: The New Science of a Lost Art" by James Nestor

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63591955Mon, 20 Jan 2025 05:05:06 +0000GregoryIn this episode, we explore breathwork techniques designed to help you stay grounded when stress and overwhelm hit hardest. Discover how simple, intentional breathing patterns can calm your nervous system, reduce anxiety, and bring you back to...
What You'll Learn:
• How to use breathwork to calm your nervous system quickly
• A simple grounding technique for panic and overwhelm
• The 4-7-8 breathing method for deep relaxation
• How box breathing can restore focus and clarity
• Breathwork tips for daily stress management

Key Insights:
• Breathwork activates the vagus nerve for instant calm
• Shallow breathing worsens anxiety and trauma responses
• Grounding through breath can interrupt flashbacks
• Consistent practice rewires stress reactivity over time
• Breath is a portable tool you can use anywhere

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Waking the Tiger" by Peter Levine
• "Breath: The New Science of a Lost Art" by James Nestor

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1466anxiety,breathwork,calm,cptsd,focus,grounding,healing,mentalhealth,mindfulness,nervoussystem,ptsd,recovery,regulation,relaxation,resilience,selfcare,stressrelief,tools,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/understanding-cptsd-rebuilding-trust-in-yourself-ways-to-feel--63821129
What You’ll Learn:
• How to recognize the signs of broken self-trust
• Simple daily practices to rebuild confidence in your choices
• Why self-forgiveness is essential for healing trust
• How to stop seeking external validation for your decisions
• A step-by-step method to listen to your gut again

Key Insights

• Self-trust is a skill that can be rebuilt, not a fixed trait
• Trauma often teaches us that our perceptions are wrong
• The inner critic is a protective part, not your true self
• Small, consistent actions rebuild neural pathways of trust
• You can learn to differentiate fear from intuition

Recommended Resources:

• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• CPTSD Foundation website – cptsdfoundation.org
• "Radical Acceptance" by Tara Brach

Coming Up Next

Next week, we dive into setting healthy boundaries after trauma—without guilt or fear. Learn how to protect your energy while staying connected.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63821129Wed, 22 Jan 2025 19:47:31 +0000GregoryIn this episode, we explore the deep and often painful journey of rebuilding trust in yourself after complex trauma. CPTSD can shatter your inner compass, leaving you feeling disconnected from your own instincts, decisions, and self-worth. We break...
What You’ll Learn:
• How to recognize the signs of broken self-trust
• Simple daily practices to rebuild confidence in your choices
• Why self-forgiveness is essential for healing trust
• How to stop seeking external validation for your decisions
• A step-by-step method to listen to your gut again

Key Insights

• Self-trust is a skill that can be rebuilt, not a fixed trait
• Trauma often teaches us that our perceptions are wrong
• The inner critic is a protective part, not your true self
• Small, consistent actions rebuild neural pathways of trust
• You can learn to differentiate fear from intuition

Recommended Resources:

• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• CPTSD Foundation website – cptsdfoundation.org
• "Radical Acceptance" by Tara Brach

Coming Up Next

Next week, we dive into setting healthy boundaries after trauma—without guilt or fear. Learn how to protect your energy while staying connected.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2750boundaries,coping,cptsd,emotions,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/how-body-scanning-helps-you-notice-stress-signals-with-cptsd--63592115
What You'll Learn:
• How to perform a basic body scan meditation
• Where stress commonly hides in your body
• Signs that indicate a stress point needs attention
• Techniques to release tension without overwhelm
• How body scanning supports trauma recovery

Key Insights:
• Body scans reveal where you hold unprocessed emotions
• Stress points often correspond to past traumatic events
• Gentle curiosity overrides the inner critic during scanning
• Breath awareness enhances detection of subtle tension
• Regular practice builds interoceptive skills for self-regulation

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher
• Somatic Experiencing therapy by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/63592115Fri, 24 Jan 2025 05:05:07 +0000GregoryIn this episode, we explore body scanning as a powerful tool for identifying hidden stress points stored in your body from complex trauma. Learn how to tune into physical sensations, release chronic tension, and reconnect with your body's wisdom to...
What You'll Learn:
• How to perform a basic body scan meditation
• Where stress commonly hides in your body
• Signs that indicate a stress point needs attention
• Techniques to release tension without overwhelm
• How body scanning supports trauma recovery

Key Insights:
• Body scans reveal where you hold unprocessed emotions
• Stress points often correspond to past traumatic events
• Gentle curiosity overrides the inner critic during scanning
• Breath awareness enhances detection of subtle tension
• Regular practice builds interoceptive skills for self-regulation

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher
• Somatic Experiencing therapy by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>747anxiety,awareness,balance,bodyscan,breathwork,calm,connection,cptsd,grounding,healing,meditation,mindfulness,recovery,reflection,relaxation,selfcare,stress,tension,trauma,wellbeing.falsefullhttps://www.spreaker.com/episode/how-to-practice-the-5-4-3-2-1-grounding-method-daily-with-cptsd--64017536
What You'll Learn:
• How the 5-4-3-2-1 method interrupts dissociation and panic
• Real-life adaptations for using grounding in public settings
• Why sensory engagement rewires your brain's threat response
• Common mistakes that make grounding less effective
• How to pair grounding with breathwork for deeper calm

Key Insights:
• Grounding works by shifting focus from internal chaos to external safety
• The order of senses matters for maximum nervous system regulation
• Practicing grounding daily builds a stronger "anchor" for crisis moments
• CPTSD brains may need slower pacing and repetition for success
• Combining grounding with self-compassion reduces shame after dissociation

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64017536Wed, 29 Jan 2025 23:18:04 +0000GregoryIn this episode, we revisit the 5-4-3-2-1 grounding method and explore how to apply it in real-life moments of overwhelm, dissociation, or panic. Learn why this simple sensory technique works for CPTSD, how to adapt it when you're triggered in public...
What You'll Learn:
• How the 5-4-3-2-1 method interrupts dissociation and panic
• Real-life adaptations for using grounding in public settings
• Why sensory engagement rewires your brain's threat response
• Common mistakes that make grounding less effective
• How to pair grounding with breathwork for deeper calm

Key Insights:
• Grounding works by shifting focus from internal chaos to external safety
• The order of senses matters for maximum nervous system regulation
• Practicing grounding daily builds a stronger "anchor" for crisis moments
• CPTSD brains may need slower pacing and repetition for success
• Combining grounding with self-compassion reduces shame after dissociation

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>460anxiety,breathwork,calm,cptsd,dissociation,focus,grounding,healing,mindfulness,nervoussystem,overwhelm,panic,presence,ptsd,regulation,relaxation,resilience,selfcare,stress,traumafalsefullhttps://www.spreaker.com/episode/how-to-manage-work-and-productivity-while-healing-from-cptsd--64101581
What You'll Learn:
• Identify how CPTSD symptoms impact work performance.
• Practical strategies to manage emotional flashbacks at work.
• Setting boundaries to prevent burnout and overwhelm.
• Using grounding techniques to regain focus quickly.
• Building a compassionate self-talk routine for productivity.

Key Insights:
• Trauma brain prioritizes survival over task completion.
• Perfectionism often masks deep fear of failure.
• Rest is not laziness; it's a recovery necessity.
• Workplace accommodations can be requested for CPTSD.
• Small wins rebuild self-trust and motivation.

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64101581Fri, 31 Jan 2025 22:49:38 +0000GregoryIn this episode, we dive into the tangled relationship between CPTSD and workplace productivity, exploring how trauma responses like hypervigilance and emotional flashbacks can sabotage your workday—and more importantly, how to reclaim your focus and...
What You'll Learn:
• Identify how CPTSD symptoms impact work performance.
• Practical strategies to manage emotional flashbacks at work.
• Setting boundaries to prevent burnout and overwhelm.
• Using grounding techniques to regain focus quickly.
• Building a compassionate self-talk routine for productivity.

Key Insights:
• Trauma brain prioritizes survival over task completion.
• Perfectionism often masks deep fear of failure.
• Rest is not laziness; it's a recovery necessity.
• Workplace accommodations can be requested for CPTSD.
• Small wins rebuild self-trust and motivation.

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1966anxiety,burnout,career,cptsd,depression,focus,healing,mentalhealth,mindfulness,productivity,ptsd,resilience,selfcare,stressrelief,therapy,timemanagement,trauma,wellness,workplace,workstressfalsefullhttps://www.spreaker.com/episode/identity-crisis-how-cptsd-affects-self-perception--64102220
What You'll Learn:
• How CPTSD fragments your core sense of identity.
• Why you may feel like a chameleon in relationships.
• The link between emotional flashbacks and self-doubt.
• Practical steps to reconnect with your authentic self.
• How to quiet the inner critic that distorts self-perception.

Key Insights:
• Identity crisis often stems from early attachment wounds.
• The false self is a survival strategy, not a flaw.
• Emotional flashbacks can trigger sudden identity shifts.
• Self-integration is possible through nervous system regulation.
• Reclaiming identity requires grieving lost parts of yourself.

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk – foundational book on trauma and self.
• "Complex PTSD: From Surviving to Thriving" by Pete Walker – guide to understanding identity fragmentation.
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher – practical integration techniques.
• CPTSD Foundation website (cptsd.org) – free articles and support for identity recovery.

Coming Up Next

Next episode, we explore how to rebuild self-trust after betrayal trauma, giving you tools to feel safe in your own skin again.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64102220Sat, 01 Feb 2025 05:00:08 +0000GregoryIn this episode, we dive deep into the identity crisis that often comes with Complex PTSD, exploring how chronic trauma reshapes your sense of self. You will learn why you might feel like a stranger to yourself, constantly shifting between roles to...
What You'll Learn:
• How CPTSD fragments your core sense of identity.
• Why you may feel like a chameleon in relationships.
• The link between emotional flashbacks and self-doubt.
• Practical steps to reconnect with your authentic self.
• How to quiet the inner critic that distorts self-perception.

Key Insights:
• Identity crisis often stems from early attachment wounds.
• The false self is a survival strategy, not a flaw.
• Emotional flashbacks can trigger sudden identity shifts.
• Self-integration is possible through nervous system regulation.
• Reclaiming identity requires grieving lost parts of yourself.

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk – foundational book on trauma and self.
• "Complex PTSD: From Surviving to Thriving" by Pete Walker – guide to understanding identity fragmentation.
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher – practical integration techniques.
• CPTSD Foundation website (cptsd.org) – free articles and support for identity recovery.

Coming Up Next

Next episode, we explore how to rebuild self-trust after betrayal trauma, giving you tools to feel safe in your own skin again.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1508boundaries,cptsd,crisis,emotions,growth,healing,identity,innerchild,mentalhealth,mindfulness,peace,recovery,resilience,selfcare,selflove,selfperception,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/how-sound-healing-can-support-emotional-regulation-with-cptsd--64209040
What You'll Learn:
• How sound frequencies affect your vagus nerve
• Simple frequency tools for panic and flashbacks
• The science behind binaural beats and trauma
• How to build a daily sound healing practice
• Why emotional regulation starts with vibration

Key Insights:
• Sound waves directly influence brainwave states
• 432 Hz and 528 Hz may reduce cortisol levels
• Your body's resonance can be retrained with sound
• Frequency therapy complements traditional trauma work
• Even five minutes of humming can shift your mood

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Sound Healing with the Singing Bowls" by Suren Shrestha
• Insight Timer app (free sound healing meditations)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64209040Wed, 05 Feb 2025 16:49:47 +0000GregoryIn this episode, we explore how sound healing and specific frequencies can help regulate your emotions, especially when living with CPTSD. Discover why certain vibrations calm your nervous system, reduce hyperarousal, and support emotional balance....
What You'll Learn:
• How sound frequencies affect your vagus nerve
• Simple frequency tools for panic and flashbacks
• The science behind binaural beats and trauma
• How to build a daily sound healing practice
• Why emotional regulation starts with vibration

Key Insights:
• Sound waves directly influence brainwave states
• 432 Hz and 528 Hz may reduce cortisol levels
• Your body's resonance can be retrained with sound
• Frequency therapy complements traditional trauma work
• Even five minutes of humming can shift your mood

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Sound Healing with the Singing Bowls" by Suren Shrestha
• Insight Timer app (free sound healing meditations)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2490alternativehealing,anxietyrelief,binauralbeats,calmingmusic,deeprelaxation,emotionalregulation,frequencyhealing,guidedmeditation,healingfrequencies,holistichealth,meditation,mindfulness,musictherapy,nervoussystem,ptsdrecovery,solfeggio,soundhealing,soundtherapy,tuningforks,vibrationalhealingfalsefullhttps://www.spreaker.com/episode/transform-trauma-visualization-to-create-your-safe-space--64238846
What You'll Learn:
• How to design a mental safe space that feels secure
• Visualization techniques to calm hyperarousal and flashbacks
• Steps to anchor your safe space for daily use
• Why inner safety is crucial for trauma healing
• How to combine visualization with grounding exercises

Key Insights:
• Your brain can rewire through repeated visualization practice
• Safe spaces activate the parasympathetic nervous system
• Customizing sensory details (sights, sounds, smells) deepens effectiveness
• Visualization works alongside other trauma therapies like EMDR
• Consistency matters more than perfection in practice

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64238846Fri, 07 Feb 2025 05:05:07 +0000GregoryIn this episode, we explore how visualization can become a powerful tool for healing complex trauma by creating a personalized safe space in your mind. Learn to build an inner sanctuary that soothes your nervous system and provides a refuge from...
What You'll Learn:
• How to design a mental safe space that feels secure
• Visualization techniques to calm hyperarousal and flashbacks
• Steps to anchor your safe space for daily use
• Why inner safety is crucial for trauma healing
• How to combine visualization with grounding exercises

Key Insights:
• Your brain can rewire through repeated visualization practice
• Safe spaces activate the parasympathetic nervous system
• Customizing sensory details (sights, sounds, smells) deepens effectiveness
• Visualization works alongside other trauma therapies like EMDR
• Consistency matters more than perfection in practice

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1969anxiety,coping,cptsd,create,emotional-wellness,guided-imagery,healing,inner-child,mental-health,mindfulness,personal-growth,ptsd,recovery,resilience,safe,self-care,space,therapy,trauma,visualizationfalsefullhttps://www.spreaker.com/episode/surviving-family-gatherings-tips-for-cptsd--64239691
What You'll Learn:
• How to pre-plan an exit strategy before you arrive
• Grounding techniques to use mid-conversation
• How to say “no” to triggering family dynamics
• Signs your window of tolerance is about to break
• Simple recovery rituals for after the gathering

Key Insights:
• Family gatherings often re-activate childhood survival responses
• The freeze response is common—and can be managed with movement
• Setting a “one-hour rule” reduces overwhelm
• Having a trusted ally in the room changes everything
• Permission to leave early is a radical act of self-care

Recommended Resources:
• “Complex PTSD: From Surviving to Thriving” by Pete Walker
• “Adult Children of Emotionally Immature Parents” by Lindsay Gibson
• The CPTSD Foundation’s guide to setting boundaries (www.cptsdfoundation.org)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64239691Mon, 10 Feb 2025 05:05:07 +0000GregoryIn this episode, we tackle the emotional minefield of family gatherings when you live with Complex PTSD. Learn how to set boundaries, manage triggers, and protect your nervous system while navigating holiday dinners, reunions, and unavoidable...
What You'll Learn:
• How to pre-plan an exit strategy before you arrive
• Grounding techniques to use mid-conversation
• How to say “no” to triggering family dynamics
• Signs your window of tolerance is about to break
• Simple recovery rituals for after the gathering

Key Insights:
• Family gatherings often re-activate childhood survival responses
• The freeze response is common—and can be managed with movement
• Setting a “one-hour rule” reduces overwhelm
• Having a trusted ally in the room changes everything
• Permission to leave early is a radical act of self-care

Recommended Resources:
• “Complex PTSD: From Surviving to Thriving” by Pete Walker
• “Adult Children of Emotionally Immature Parents” by Lindsay Gibson
• The CPTSD Foundation’s guide to setting boundaries (www.cptsdfoundation.org)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2292anxiety,boundaries,care,coping,cptsd,grounding,healing,health,holiday,management,ptsd,recovery,regulation,relationships,resilience,stress,support,survival,trauma,triggersfalsefullhttps://www.spreaker.com/episode/how-to-navigate-starting-fresh-cptsd-recovery-goals--64287701
What You'll Learn:
• How to identify realistic recovery goals for CPTSD
• Why starting small prevents overwhelm and builds momentum
• The role of self-compassion in setting and adjusting goals
• How to track progress without triggering shame or perfectionism
• Ways to align goals with your nervous system’s capacity

Key Insights:
• Recovery goals must be flexible—rigidity fuels re-traumatization
• “Starting fresh” often requires grieving what was lost
• Safety and stabilization come before any major change work
• External validation can hijack your internal goal compass
• Small wins rewire the brain’s reward system over time

Recommended Resources:
• “Complex PTSD: From Surviving to Thriving” by Pete Walker
• “The Body Keeps the Score” by Bessel van der Kolk
• “Healing the Fragmented Selves of Trauma Survivors” by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64287701Wed, 12 Feb 2025 05:05:07 +0000GregoryIn this episode, we explore how to start fresh with CPTSD recovery by setting meaningful goals that actually stick. Whether you're feeling stuck or ready for a new chapter, this episode provides a roadmap for building a recovery plan that honors your...
What You'll Learn:
• How to identify realistic recovery goals for CPTSD
• Why starting small prevents overwhelm and builds momentum
• The role of self-compassion in setting and adjusting goals
• How to track progress without triggering shame or perfectionism
• Ways to align goals with your nervous system’s capacity

Key Insights:
• Recovery goals must be flexible—rigidity fuels re-traumatization
• “Starting fresh” often requires grieving what was lost
• Safety and stabilization come before any major change work
• External validation can hijack your internal goal compass
• Small wins rewire the brain’s reward system over time

Recommended Resources:
• “Complex PTSD: From Surviving to Thriving” by Pete Walker
• “The Body Keeps the Score” by Bessel van der Kolk
• “Healing the Fragmented Selves of Trauma Survivors” by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1327awareness,balance,breathing,calm,cptsd,empowerment,grounding,growth,healing,meditation,mentalhealth,mindfulness,recovery,resilience,selfcare,selfcompassion,strength,support,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/healing-and-self-compassion-your-recovery-toolkit--64256508
What You'll Learn:
• How to recognize and respond to self-critical thoughts
• Simple self-compassion exercises for daily practice
• Ways to integrate healing rituals into your routine
• The science behind self-compassion and trauma recovery
• How to build lasting self-worth beyond shame

Key Insights:
• Self-compassion reduces hyperarousal and emotional flashbacks
• Shame dissolves when met with gentle understanding
• Healing is not linear; self-compassion eases setbacks
• Your inner critic is a protector, not an enemy
• Consistency in self-kindness rewires neural pathways

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Self-Compassion" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64256508Fri, 14 Feb 2025 05:05:06 +0000GregoryIn this episode, we explore how self-compassion acts as a powerful recovery toolkit for those healing from CPTSD, offering practical strategies to quiet your inner critic and cultivate kindness toward yourself. What You'll Learn: • How to...
What You'll Learn:
• How to recognize and respond to self-critical thoughts
• Simple self-compassion exercises for daily practice
• Ways to integrate healing rituals into your routine
• The science behind self-compassion and trauma recovery
• How to build lasting self-worth beyond shame

Key Insights:
• Self-compassion reduces hyperarousal and emotional flashbacks
• Shame dissolves when met with gentle understanding
• Healing is not linear; self-compassion eases setbacks
• Your inner critic is a protector, not an enemy
• Consistency in self-kindness rewires neural pathways

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Self-Compassion" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>979complextrauma,cptsd,exercises,guidedhealing,healing,innercritic,mentalhealth,mindfulness,podcast,processing,ptsd,recovery,regulation,resilience,selfcare,selfcompassion,selflove,selfworth,shame,traumafalsefullhttps://www.spreaker.com/episode/how-to-set-healthy-boundaries-when-healing-from-cptsd-trauma--64286867
What You'll Learn:
• How to identify your personal limits without shame
• Strategies for saying no without guilt or over-explaining
• Why boundaries are essential for CPTSD recovery
• How to handle boundary pushback from others
• Practical exercises to build boundary confidence

Key Insights:
• Boundaries protect your inner child from re-traumatization
• Healthy boundaries reduce emotional flashbacks and anxiety
• Setting limits is an act of self-compassion, not selfishness
• Many CPTSD survivors were never taught boundaries as children
• Consistency is more important than perfection when setting boundaries

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64286867Mon, 17 Feb 2025 05:05:07 +0000GregoryIn this episode, we explore how setting boundaries is not just a social skill but a vital survival mechanism for those with complex trauma. You'll learn practical steps to reclaim your space, energy, and emotional safety—without guilt or fear. Whether...
What You'll Learn:
• How to identify your personal limits without shame
• Strategies for saying no without guilt or over-explaining
• Why boundaries are essential for CPTSD recovery
• How to handle boundary pushback from others
• Practical exercises to build boundary confidence

Key Insights:
• Boundaries protect your inner child from re-traumatization
• Healthy boundaries reduce emotional flashbacks and anxiety
• Setting limits is an act of self-compassion, not selfishness
• Many CPTSD survivors were never taught boundaries as children
• Consistency is more important than perfection when setting boundaries

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1855assertiveness,boundaries,communication,confidence,cptsd,emotional,growth,healing,health,management,mental,mindfulness,personal,recovery,relationships,self-care,self-worth,stress,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/transforming-negative-thoughts-techniques-for-daily-use--64287365
What You'll Learn:
• How to identify and label automatic negative thoughts
• Simple cognitive reframing techniques for daily use
• Mindfulness exercises to observe thoughts without judgment
• Journaling prompts for rewiring self-critical patterns
• Building a self-compassion practice to counter inner critic

Key Insights:
• Negative thoughts are often protective mechanisms from trauma
• The brain's neuroplasticity allows for real change with practice
• Identifying cognitive distortions is the first step to transformation
• Consistency in small daily practices yields long-term relief
• Self-compassion is a skill that can be cultivated over time

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Mind Over Mood" by Dennis Greenberger and Christine Padesky

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64287365Fri, 21 Feb 2025 05:05:07 +0000GregoryIn this episode, we explore powerful techniques for transforming negative thoughts that stem from complex trauma. You'll learn how to recognize automatic negative thoughts, challenge their validity using cognitive reframing, and develop daily...
What You'll Learn:
• How to identify and label automatic negative thoughts
• Simple cognitive reframing techniques for daily use
• Mindfulness exercises to observe thoughts without judgment
• Journaling prompts for rewiring self-critical patterns
• Building a self-compassion practice to counter inner critic

Key Insights:
• Negative thoughts are often protective mechanisms from trauma
• The brain's neuroplasticity allows for real change with practice
• Identifying cognitive distortions is the first step to transformation
• Consistency in small daily practices yields long-term relief
• Self-compassion is a skill that can be cultivated over time

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Mind Over Mood" by Dennis Greenberger and Christine Padesky

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1206anxiety,awareness,balance,cognitive,confidence,depression,emotions,empowerment,growth,healing,mentalhealth,mindfulness,mindset,psychology,reframing,resilience,selfhelp,selftalk,therapy,transformationfalsefullhttps://www.spreaker.com/episode/how-to-stay-grounded-during-cptsd-flashbacks-practical-tools--64288176
What You'll Learn:
• Identify early warning signs of an impending flashback
• Use the 5-4-3-2-1 sensory grounding technique effectively
• Practice diaphragmatic breathing to calm the nervous system
• Employ orienting exercises to reconnect with your environment
• Build a personalized grounding kit for on-the-spot relief

Key Insights:
• Flashbacks are a survival response, not a breakdown
• Grounding interrupts the amygdala’s false alarm in real time
• Self-compassion during flashbacks reduces shame spirals
• Small, consistent steps build neural pathways for resilience
• Grounding works best when practiced outside of distress

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64288176Mon, 24 Feb 2025 05:05:07 +0000GregoryIn this episode, we explore practical grounding techniques to help you stay present when flashbacks hit. Discover why traditional calming methods often fail in CPTSD and learn essential tools to interrupt the survival response, reorient to the...
What You'll Learn:
• Identify early warning signs of an impending flashback
• Use the 5-4-3-2-1 sensory grounding technique effectively
• Practice diaphragmatic breathing to calm the nervous system
• Employ orienting exercises to reconnect with your environment
• Build a personalized grounding kit for on-the-spot relief

Key Insights:
• Flashbacks are a survival response, not a breakdown
• Grounding interrupts the amygdala’s false alarm in real time
• Self-compassion during flashbacks reduces shame spirals
• Small, consistent steps build neural pathways for resilience
• Grounding works best when practiced outside of distress

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1709falsefullhttps://www.spreaker.com/episode/finding-solace-in-nature-the-healing-power-of-the-outdoors--64288531
What You'll Learn:
:
• How nature regulates the nervous system and reduces hyperarousal
• Simple outdoor practices to ground yourself in the present moment
• The role of "soft fascination" in restoring attention and calm
• Why green spaces can lower cortisol and improve mood
• How to incorporate nature into your daily CPTSD recovery routine

Key Insights:
• Our ancestors evolved in natural environments, making nature a biological necessity
• The concept of "biophilia" explains our innate connection to living things
• Forest bathing studies show measurable decreases in stress hormones
• Nature's unpredictability can help retrain the brain's threat-detection system
• Even 20 minutes outdoors can shift your emotional state significantly

Recommended Resources:
• "The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative" by Florence Williams
• "Forest Bathing: How Trees Can Help You Find Health and Happiness" by Dr. Qing Li
• "Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge, and the Teachings of Plants" by Robin Wall Kimmerer

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64288531Fri, 28 Feb 2025 05:05:07 +0000GregoryIn this episode, we explore how reconnecting with nature can be a powerful tool for healing complex PTSD. Discover the science behind forest bathing, grounding techniques, and the restorative effects of the outdoors on a dysregulated nervous system....
What You'll Learn:
:
• How nature regulates the nervous system and reduces hyperarousal
• Simple outdoor practices to ground yourself in the present moment
• The role of "soft fascination" in restoring attention and calm
• Why green spaces can lower cortisol and improve mood
• How to incorporate nature into your daily CPTSD recovery routine

Key Insights:
• Our ancestors evolved in natural environments, making nature a biological necessity
• The concept of "biophilia" explains our innate connection to living things
• Forest bathing studies show measurable decreases in stress hormones
• Nature's unpredictability can help retrain the brain's threat-detection system
• Even 20 minutes outdoors can shift your emotional state significantly

Recommended Resources:
• "The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative" by Florence Williams
• "Forest Bathing: How Trees Can Help You Find Health and Happiness" by Dr. Qing Li
• "Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge, and the Teachings of Plants" by Robin Wall Kimmerer

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1367awareness,breathwork,calm,connection,cptsd,grounding,growth,healing,meditation,mindfulness,nature,outdoors,peace,recovery,reflection,resilience,solace,stress,therapy,wellnessfalsefullhttps://www.spreaker.com/episode/understanding-ai-in-mental-health-what-cptsd-listeners-should-know--64305385
What You'll Learn:
• How AI chatbots like Woebot can support CPTSD symptoms
• The risks of relying on AI for trauma therapy
• Why human connection remains irreplaceable in healing
• How to evaluate AI mental health tools critically
• The future role of AI in personalized trauma treatment

Key Insights:
• AI provides 24/7 support but lacks emotional nuance
• Studies show AI therapy reduces symptoms in mild cases
• AI may miss complex relational trauma in CPTSD
• Ethical concerns include data privacy and algorithmic bias
• AI can augment but not replace human therapists

Recommended Resources:
• "Artificial Intelligence in Behavioral and Mental Health Care" by David D. Luxton
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64305385Mon, 03 Mar 2025 05:05:07 +0000GregoryIn this episode, we dive deep into the intersection of artificial intelligence and complex trauma recovery. Is AI the future of mental health support, or is the hype outpacing the hope? We separate fact from fiction, examining the latest AI chatbots,...
What You'll Learn:
• How AI chatbots like Woebot can support CPTSD symptoms
• The risks of relying on AI for trauma therapy
• Why human connection remains irreplaceable in healing
• How to evaluate AI mental health tools critically
• The future role of AI in personalized trauma treatment

Key Insights:
• AI provides 24/7 support but lacks emotional nuance
• Studies show AI therapy reduces symptoms in mild cases
• AI may miss complex relational trauma in CPTSD
• Ethical concerns include data privacy and algorithmic bias
• AI can augment but not replace human therapists

Recommended Resources:
• "Artificial Intelligence in Behavioral and Mental Health Care" by David D. Luxton
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2915ai,anxiety,breakthrough,chatbots,depression,ethics,future,healing,healthcare,innovation,mentalhealth,mindfulness,psychology,science,selfcare,technology,therapy,trends,vr,wellnessfalsefullhttps://www.spreaker.com/episode/reclaiming-rest-overcoming-nightmares-and-finding-peaceful-sleep--64306014
What You'll Learn:
• How nightmares relate to CPTSD and hyperarousal
• Step-by-step techniques to reduce nightmare frequency
• Grounding exercises to use when waking in fear
• How to create a trauma-sensitive sleep environment
• Ways to differentiate nightmares from flashbacks

Key Insights:
• Nightmares are the brain's attempt to process unintegrated trauma
• Reclaiming rest requires resourcing the nervous system first
• Imagery rehearsal therapy can lessen nightmare recurrence
• Sleep disruption is a symptom, not a character flaw
• Small bedtime rituals signal safety to your inner parts

Recommended Resources:
• “The Body Keeps the Score” by Bessel van der Kolk
• “Complex PTSD: From Surviving to Thriving” by Pete Walker
• EMDR therapy (Eye Movement Desensitization and Reprocessing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64306014Fri, 07 Mar 2025 05:05:07 +0000GregoryIn this episode, we dive into reclaiming restful sleep when nightmares disrupt your nights. You'll learn how trauma-driven nightmares differ from ordinary bad dreams and what practices can shift your nervous system toward safety. Discover strategies...
What You'll Learn:
• How nightmares relate to CPTSD and hyperarousal
• Step-by-step techniques to reduce nightmare frequency
• Grounding exercises to use when waking in fear
• How to create a trauma-sensitive sleep environment
• Ways to differentiate nightmares from flashbacks

Key Insights:
• Nightmares are the brain's attempt to process unintegrated trauma
• Reclaiming rest requires resourcing the nervous system first
• Imagery rehearsal therapy can lessen nightmare recurrence
• Sleep disruption is a symptom, not a character flaw
• Small bedtime rituals signal safety to your inner parts

Recommended Resources:
• “The Body Keeps the Score” by Bessel van der Kolk
• “Complex PTSD: From Surviving to Thriving” by Pete Walker
• EMDR therapy (Eye Movement Desensitization and Reprocessing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>860anxiety,cptsd,dreams,fear,flashbacks,healing,mindfulness,neuroscience,nightmares,recovery,relaxation,resilience,selfcare,sleep,stress,support,therapy,trauma,wellbeing,wellnessfalsefullhttps://www.spreaker.com/episode/breaking-through-emotional-numbness-how-to-feel-again-heal--64310108
What You'll Learn:
• Why emotional numbness develops as a survival mechanism
• How to safely begin feeling sensations without overwhelm
• The difference between dissociation and emotional shutdown
• Simple daily practices to reconnect with your body
• How to recognize small emotional wins on your healing journey

Key Insights:
• Numbness is not a flaw—it's a protective adaptation from trauma
• Reconnecting to feelings requires patience, not force
• Somatic practices like grounding are more effective than talk alone
• Emotional release often comes in waves, not all at once
• Healing numbness means rebuilding trust with your inner experience

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Somatic Experiencing therapy (developed by Peter Levine)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64310108Mon, 10 Mar 2025 04:05:07 +0000GregoryIn this episode, we explore the profound challenge of emotional numbness in Complex PTSD—why it happens, how it protects you, and the practical steps to reconnect with your feelings. If you've been living in a fog of detachment, this conversation...
What You'll Learn:
• Why emotional numbness develops as a survival mechanism
• How to safely begin feeling sensations without overwhelm
• The difference between dissociation and emotional shutdown
• Simple daily practices to reconnect with your body
• How to recognize small emotional wins on your healing journey

Key Insights:
• Numbness is not a flaw—it's a protective adaptation from trauma
• Reconnecting to feelings requires patience, not force
• Somatic practices like grounding are more effective than talk alone
• Emotional release often comes in waves, not all at once
• Healing numbness means rebuilding trust with your inner experience

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Somatic Experiencing therapy (developed by Peter Levine)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>4468acceptance,awareness,balance,clarity,connection,emotions,empowerment,growth,healing,insight,mindfulness,recovery,reflection,resilience,selfcare,support,therapy,transformation,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/healing-relationships-how-cptsd-affects-communication-and-practical-tools-to-connect--64321432
What You'll Learn:
• How CPTSD hijacks your communication responses
• The link between emotional flashbacks and relationship misunderstandings
• Practical tools to regulate your nervous system during conversations
• How to set boundaries without fear or guilt
• Simple phrases to express needs and de-escalate conflict

Key Insights:
• CPTSD triggers a fight, flight, freeze, or fawn response in conversations
• Childhood trauma shapes your attachment style and communication habits
• Healing requires both self-awareness and relational practice
• Small, consistent changes rebuild trust and connection over time
• You can rewire your brain to respond rather than react

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64321432Fri, 14 Mar 2025 04:05:07 +0000GregoryIn this episode, we dive deep into how CPTSD impacts your ability to communicate in relationships and offer actionable tools to rebuild genuine connection. Whether you're triggered by conflict, struggle with emotional flashbacks, or feel stuck in old...
What You'll Learn:
• How CPTSD hijacks your communication responses
• The link between emotional flashbacks and relationship misunderstandings
• Practical tools to regulate your nervous system during conversations
• How to set boundaries without fear or guilt
• Simple phrases to express needs and de-escalate conflict

Key Insights:
• CPTSD triggers a fight, flight, freeze, or fawn response in conversations
• Childhood trauma shapes your attachment style and communication habits
• Healing requires both self-awareness and relational practice
• Small, consistent changes rebuild trust and connection over time
• You can rewire your brain to respond rather than react

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1401anxiety,boundaries,communication,conflictresolution,cptsd,emotionalregulation,healing,mentalhealth,mindfulness,nervoussystem,ptsd,recovery,relationships,selfawareness,selfcare,selfgrowth,stressrelief,therapy,trauma,triggersfalsefullhttps://www.spreaker.com/episode/nighttime-anxiety-try-this-guided-breathing-method--64890897
What You'll Learn:
• The science behind how controlled breathing calms the nervous system
• Step-by-step instructions for the guided breathing method
• How to recognize early signs of nighttime anxiety spikes
• Tips for creating a wind-down routine that supports relaxation
• Why this method works for CPTSD-related hyperarousal

Key Insights:
• Nighttime anxiety often stems from unprocessed daytime stress and trauma triggers
• Slow, rhythmic breathing activates the parasympathetic nervous system
• Consistent practice rewires the brain's fear response over time
• Pairing breathing with visualization enhances the calming effect
• This method can be adapted for use during panic attacks or flashbacks

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Breath: The New Science of a Lost Art" by James Nestor

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64890897Mon, 17 Mar 2025 04:05:07 +0000GregoryIn this episode, we tackle the all-too-familiar struggle of nighttime anxiety and introduce a simple yet powerful guided breathing method designed to bring instant calm. If racing thoughts and tension keep you from restful sleep, this technique offers...
What You'll Learn:
• The science behind how controlled breathing calms the nervous system
• Step-by-step instructions for the guided breathing method
• How to recognize early signs of nighttime anxiety spikes
• Tips for creating a wind-down routine that supports relaxation
• Why this method works for CPTSD-related hyperarousal

Key Insights:
• Nighttime anxiety often stems from unprocessed daytime stress and trauma triggers
• Slow, rhythmic breathing activates the parasympathetic nervous system
• Consistent practice rewires the brain's fear response over time
• Pairing breathing with visualization enhances the calming effect
• This method can be adapted for use during panic attacks or flashbacks

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Breath: The New Science of a Lost Art" by James Nestor

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2570affirmations,anxiety,awareness,boundaries,clarity,coping,emotions,grounding,growth,guidance,healing,mentalhealth,relationships,resilience,selfcare,strategies,stress,support,trust,understandingfalsefullhttps://www.spreaker.com/episode/how-to-quiet-your-inner-critic-while-recovering-from-cptsd-trauma--64892432
What You'll Learn:
• How to identify the inner critic's specific CPTSD-driven messages
• A 3-step process to separate fact from self-critical fiction
• Why self-doubt often spikes during healing—and what to do
• Simple grounding techniques to short-circuit shame spirals
• How to build a compassionate inner voice that grows stronger over time

Key Insights:
• The inner critic is a protective part, not your true self
• Self-doubt fades when you validate your own experiences
• Small wins rewire the brain's trust in your capabilities
• External validation can't replace internal self-compassion
• Gentleness with yourself is the fastest path to lasting confidence

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher
• "The Body Keeps the Score" by Bessel van der Kolk

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64892432Fri, 21 Mar 2025 04:05:07 +0000GregoryIn this episode, we tackle the relentless inner critic and the deep self-doubt that so often sabotages healing in CPTSD recovery. You'll discover why that harsh voice developed as a survival mechanism and learn practical strategies to soften it, so...
What You'll Learn:
• How to identify the inner critic's specific CPTSD-driven messages
• A 3-step process to separate fact from self-critical fiction
• Why self-doubt often spikes during healing—and what to do
• Simple grounding techniques to short-circuit shame spirals
• How to build a compassionate inner voice that grows stronger over time

Key Insights:
• The inner critic is a protective part, not your true self
• Self-doubt fades when you validate your own experiences
• Small wins rewire the brain's trust in your capabilities
• External validation can't replace internal self-compassion
• Gentleness with yourself is the fastest path to lasting confidence

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher
• "The Body Keeps the Score" by Bessel van der Kolk

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>808affirmations,anxiety,boundaries,confidence,cptsd,grounding,healing,innercritic,journaling,mentalhealth,neuroplasticity,recovery,reframing,resilience,selfcompassion,selfdoubt,selftalk,selfworth,trauma,triggersfalsefullhttps://www.spreaker.com/episode/from-shame-to-self-compassion-rethinking-progress--65038954
What You'll Learn:
• How shame keeps you stuck in trauma loops
• The role of self-compassion in neural rewiring
• Why conventional progress metrics can trigger setbacks
• Practical steps to interrupt shame spirals
• How to measure healing beyond symptom reduction

Key Insights:
• Shame is a survival response, not a moral failing
• Self-compassion activates the brain's safety system
• True progress often looks like slowing down
• The body holds shame even when the mind forgets
• Compassion-based approaches reduce relapse rates

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Self-Compassion" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/65038954Sun, 23 Mar 2025 01:30:07 +0000GregoryIn this episode, we explore the transformative shift from shame to self-compassion in complex trauma recovery, challenging traditional notions of progress. Learn why self-compassion isn't weakness but a powerful tool for rewiring the trauma brain, and...
What You'll Learn:
• How shame keeps you stuck in trauma loops
• The role of self-compassion in neural rewiring
• Why conventional progress metrics can trigger setbacks
• Practical steps to interrupt shame spirals
• How to measure healing beyond symptom reduction

Key Insights:
• Shame is a survival response, not a moral failing
• Self-compassion activates the brain's safety system
• True progress often looks like slowing down
• The body holds shame even when the mind forgets
• Compassion-based approaches reduce relapse rates

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Self-Compassion" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>860complextrauma,cptsd,cptsdsupport,emotionalwellness,gentlerecovery,healingjourney,mentalhealth,perfectionism,podcasthealing,podcasttherapy,selfcompassion,shamerecovery,traumahealing,traumainformedcare,wellbeingfalsefullhttps://www.spreaker.com/episode/healing-through-art-creative-expression-as-therapy--64908312
What You'll Learn:
• How art bypasses verbal defenses to access stored trauma
• Simple exercises to express emotions without words
• Why creative flow calms the nervous system
• How to build a sustainable art practice for healing
• Ways to combine art with other trauma therapies

Key Insights:
• Creative expression activates the brain's reward and safety circuits
• The act of making art can reduce hyperarousal and flashbacks
• Color, texture, and movement help release trapped somatic energy
• Art provides a safe container for overwhelming feelings
• Sharing art can foster connection and reduce shame

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Art Therapy: The Creative Healing Process by Cathy Malchiodi

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64908312Mon, 24 Mar 2025 04:05:07 +0000GregoryIn this episode, we explore how creative expression can be a powerful tool for healing from complex trauma. Discover practical ways to use art, writing, and music to process emotions, reconnect with yourself, and rewire traumatic patterns. Whether...
What You'll Learn:
• How art bypasses verbal defenses to access stored trauma
• Simple exercises to express emotions without words
• Why creative flow calms the nervous system
• How to build a sustainable art practice for healing
• Ways to combine art with other trauma therapies

Key Insights:
• Creative expression activates the brain's reward and safety circuits
• The act of making art can reduce hyperarousal and flashbacks
• Color, texture, and movement help release trapped somatic energy
• Art provides a safe container for overwhelming feelings
• Sharing art can foster connection and reduce shame

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Art Therapy: The Creative Healing Process by Cathy Malchiodi

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2085art,cptsd,creativity,dance,emotions,expression,grounding,healing,journaling,mindfulness,movement,music,neuroplasticity,recovery,resilience,self-discovery,self-expression,therapy,trauma,writingfalsefullhttps://www.spreaker.com/episode/how-to-manage-cptsd-triggers-in-public-without-panic--64947385
What You'll Learn:
• How to recognize early warning signs of a public trigger
• Grounding exercises you can use discreetly anywhere
• Cognitive strategies to interrupt panic spirals mid-trigger
• How to create a personal "safety toolkit" for public spaces
• Ways to communicate your needs without shame

Key Insights:
• Triggers are not weakness—they are your brain trying to protect you
• Public panic often stems from fear of judgment and perceived threat
• Small, consistent practices rewire the nervous system over time
• Self-compassion is a critical part of de-escalation
• Planning and practice reduce the intensity of future triggers

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• EMDR therapy (Eye Movement Desensitization and Reprocessing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/64947385Fri, 28 Mar 2025 04:55:07 +0000GregoryIn this episode, we tackle the terrifying reality of being triggered in public with CPTSD—when your nervous system screams 'danger' and you feel like you're about to lose control. Discover practical grounding techniques and cognitive reframes to...
What You'll Learn:
• How to recognize early warning signs of a public trigger
• Grounding exercises you can use discreetly anywhere
• Cognitive strategies to interrupt panic spirals mid-trigger
• How to create a personal "safety toolkit" for public spaces
• Ways to communicate your needs without shame

Key Insights:
• Triggers are not weakness—they are your brain trying to protect you
• Public panic often stems from fear of judgment and perceived threat
• Small, consistent practices rewire the nervous system over time
• Self-compassion is a critical part of de-escalation
• Planning and practice reduce the intensity of future triggers

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• EMDR therapy (Eye Movement Desensitization and Reprocessing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1142anxiety,coping,cptsd,emotional,exposure,grounding,healing,mentalhealth,mindfulness,overwhelm,panic,ptsd,recovery,regulation,resilience,selfcare,support,therapy,trauma,triggersfalsefullhttps://www.spreaker.com/episode/how-long-term-breathwork-helps-you-manage-anxiety-with-cptsd--65038859
What You'll Learn:
• How breathwork directly affects the amygdala and stress response
• Why short-term breathing exercises often fail for trauma survivors
• A step-by-step approach to building a daily breath practice
• The connection between breath patterns and emotional regulation
• How to use exhale length to activate the parasympathetic nervous system

Key Insights:
• Consistent breathwork can increase vagal tone and resilience
• Trauma survivors may need longer practice periods for neural rewiring
• Breath holds can trigger panic if not tailored to individual tolerance
• Combining breathwork with somatic awareness enhances long-term results
• The breath is a direct portal to the autonomic nervous system

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Breath: The New Science of a Lost Art" by James Nestor
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/65038859Mon, 31 Mar 2025 04:05:07 +0000GregoryIn this episode, we explore how long-term breathwork can rewire the anxious brain patterns rooted in complex trauma. If you've tried quick fixes for anxiety without lasting relief, this deep dive into sustained breathing practices offers a...
What You'll Learn:
• How breathwork directly affects the amygdala and stress response
• Why short-term breathing exercises often fail for trauma survivors
• A step-by-step approach to building a daily breath practice
• The connection between breath patterns and emotional regulation
• How to use exhale length to activate the parasympathetic nervous system

Key Insights:
• Consistent breathwork can increase vagal tone and resilience
• Trauma survivors may need longer practice periods for neural rewiring
• Breath holds can trigger panic if not tailored to individual tolerance
• Combining breathwork with somatic awareness enhances long-term results
• The breath is a direct portal to the autonomic nervous system

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Breath: The New Science of a Lost Art" by James Nestor
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1624anxiety,breathwork,breathworkpractice,calmthenervoussystem,complextrauma,cptsd,deepbreathing,emotionalregulation,groundingtechniques,healingjourney,hypervigilance,mentalhealth,mindbodyconnection,nervoussystem,ptsdrecovery,relaxation,somatichealing,traumahealing,traumarecovery,vagusnervefalsefullhttps://www.spreaker.com/episode/how-shame-and-self-compassion-shape-progress-in-cptsd-recovery--65040094
What You'll Learn:
• Why shame is a core symptom of complex trauma
• How self-compassion counteracts toxic shame cycles
• Redefining progress beyond symptom reduction
• Practical steps to shift from shame to self-compassion
• The role of self-compassion in sustainable healing

Key Insights:
• Shame often masquerades as motivation or moral failing
• Self-compassion is not self-indulgence but a survival skill
• Progress in trauma recovery is nonlinear and personal
• Self-compassion reduces the fear of failure that stalls recovery
• Rethinking progress allows for gentler, more effective healing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Self-Compassion" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/65040094Fri, 04 Apr 2025 04:25:07 +0000GregoryIn this episode, we explore the transformative journey from toxic shame to self-compassion in complex trauma recovery, challenging conventional notions of progress. Learn why traditional 'healing timelines' often deepen shame, and discover how...
What You'll Learn:
• Why shame is a core symptom of complex trauma
• How self-compassion counteracts toxic shame cycles
• Redefining progress beyond symptom reduction
• Practical steps to shift from shame to self-compassion
• The role of self-compassion in sustainable healing

Key Insights:
• Shame often masquerades as motivation or moral failing
• Self-compassion is not self-indulgence but a survival skill
• Progress in trauma recovery is nonlinear and personal
• Self-compassion reduces the fear of failure that stalls recovery
• Rethinking progress allows for gentler, more effective healing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Self-Compassion" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>860anxiety,boundaries,compassion,cptsd,emotions,expectations,flashbacks,grounding,healing,mindset,perfectionism,recovery,reflection,resilience,selfcare,shame,therapy,trauma,triggers,vulnerabilityfalsefullhttps://www.spreaker.com/episode/how-journaling-helps-you-reclaim-your-voice-during-cptsd-recovery--65560716
What You'll Learn:
• How to start a trauma-sensitive journaling practice.
• Techniques to silence your inner critic while writing.
• Using prompts to safely explore difficult emotions.
• The difference between venting and healing writing.
• Building a daily routine that supports your recovery.

Key Insights:
• Trauma-informed journaling reduces shame and isolation.
• Compassionate writing rewires neural pathways for healing.
• Your voice deserves to be heard, even in private pages.
• Consistency matters more than perfection in practice.
• Combining journaling with therapy amplifies recovery gains.

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Writing to Heal" by James W. Pennebaker
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/65560716Sun, 13 Apr 2025 22:08:37 +0000GregoryIn this episode, we explore how journaling can become a powerful tool for trauma recovery, helping you reclaim your voice with self-compassion. Discover practical techniques to process painful memories without re-traumatizing yourself, and learn to...
What You'll Learn:
• How to start a trauma-sensitive journaling practice.
• Techniques to silence your inner critic while writing.
• Using prompts to safely explore difficult emotions.
• The difference between venting and healing writing.
• Building a daily routine that supports your recovery.

Key Insights:
• Trauma-informed journaling reduces shame and isolation.
• Compassionate writing rewires neural pathways for healing.
• Your voice deserves to be heard, even in private pages.
• Consistency matters more than perfection in practice.
• Combining journaling with therapy amplifies recovery gains.

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Writing to Heal" by James W. Pennebaker
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2268awareness,clarity,connection,cptsd,emotions,expression,grounding,healing,insight,journaling,mindfulness,recovery,reflection,regulation,resilience,safety,selfcare,support,trauma,writingfalsefullhttps://www.spreaker.com/episode/home-sanctuary-healing-cptsd-through-safe-spaces--65599350
What You'll Learn:
• How to identify and modify triggers in your home environment
• Simple sensory grounding techniques using your five senses
• Creating a dedicated 'safe spot' for emotional regulation
• Setting boundaries within shared living spaces to reduce conflict
• Using rituals and routines to signal safety to your nervous system

Key Insights:
• Your brain associates physical safety with emotional safety—neuroplasticity matters
• External clutter often mirrors internal chaos; decluttering can calm the amygdala
• Safe spaces reduce cortisol and promote oxytocin release
• Consistency in environmental cues builds trust with your inner child
• Trauma-informed design principles can be applied even on a budget

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/65599350Wed, 16 Apr 2025 21:21:15 +0000GregoryIn this episode, we explore how transforming your living environment into a sanctuary can be a powerful tool for healing Complex PTSD. Discover practical steps to design spaces that reduce hypervigilance, regulate your nervous system, and foster a...
What You'll Learn:
• How to identify and modify triggers in your home environment
• Simple sensory grounding techniques using your five senses
• Creating a dedicated 'safe spot' for emotional regulation
• Setting boundaries within shared living spaces to reduce conflict
• Using rituals and routines to signal safety to your nervous system

Key Insights:
• Your brain associates physical safety with emotional safety—neuroplasticity matters
• External clutter often mirrors internal chaos; decluttering can calm the amygdala
• Safe spaces reduce cortisol and promote oxytocin release
• Consistency in environmental cues builds trust with your inner child
• Trauma-informed design principles can be applied even on a budget

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>645anxiety,complextrauma,cptsd,crazy,depression,healingjourney,healingsanctuary,homesanctuary,ideation,mentalhealth,ptsd,sad,safehome,selfcare,suicide,traumahealingfalsefullhttps://www.spreaker.com/episode/how-guided-imagery-and-breathwork-help-calm-panic-attacks-with-cptsd--65599493
What You'll Learn:
• Build a detailed visual sanctuary for instant calm
• Use breathwork patterns to lower panic intensity
• Differentiate between a panic attack and trauma flashback
• Apply guided imagery to rewire threat responses
• Create a daily practice to prevent panic episodes

Key Insights:
• The mind cannot distinguish real from vividly imagined safety
• Controlled breathing directly activates the vagus nerve
• Panic attacks often mask unresolved somatic trauma
• Visual sanctuary combines grounding and resourcing techniques
• Consistency rewires the brain's fear circuitry over time

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• Complex PTSD: From Surviving to Thriving by Pete Walker
• Waking the Tiger by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/65599493Thu, 17 Apr 2025 04:05:07 +0000GregoryIn this episode, we explore how to use visual sanctuary guided imagery and breathwork techniques to calm panic attacks, offering a practical tool for CPTSD survivors to find safety in their own minds. You will learn to build a peaceful inner refuge...
What You'll Learn:
• Build a detailed visual sanctuary for instant calm
• Use breathwork patterns to lower panic intensity
• Differentiate between a panic attack and trauma flashback
• Apply guided imagery to rewire threat responses
• Create a daily practice to prevent panic episodes

Key Insights:
• The mind cannot distinguish real from vividly imagined safety
• Controlled breathing directly activates the vagus nerve
• Panic attacks often mask unresolved somatic trauma
• Visual sanctuary combines grounding and resourcing techniques
• Consistency rewires the brain's fear circuitry over time

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• Complex PTSD: From Surviving to Thriving by Pete Walker
• Waking the Tiger by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1734anxietyrelief,breathwork,cptsd,guidedimagery,mentalhealth,panicattacks,selfcare,traumarecovery,visualizationfalsefullhttps://www.spreaker.com/episode/how-to-navigate-stressful-family-gatherings-when-you-have-cptsd--65642627
What You'll Learn:
• How to create a pre-gathering safety plan for emotional regulation
• Techniques to identify and neutralize trauma triggers in real time
• Strategies for setting boundaries without guilt or conflict
• Ways to practice grounding exercises discreetly in social settings
• How to exit a triggering situation gracefully and with self-compassion

Key Insights:
• Family gatherings often activate the same dynamics that caused original attachment trauma
• Your nervous system's hypervigilance can be redirected into mindful observation
• Small acts of self-care before and after events dramatically reduce emotional hangovers
• Connection is possible when you prioritize your own safety over pleasing others
• CPTSD recovery includes redefining what "family" means on your own terms

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/65642627Sun, 20 Apr 2025 16:29:50 +0000GregoryIn this episode, we tackle the emotional minefield of family gatherings when you have CPTSD. Discover practical, proven tools to stay calm, set boundaries, and connect authentically without sacrificing your mental health. We break down why family...
What You'll Learn:
• How to create a pre-gathering safety plan for emotional regulation
• Techniques to identify and neutralize trauma triggers in real time
• Strategies for setting boundaries without guilt or conflict
• Ways to practice grounding exercises discreetly in social settings
• How to exit a triggering situation gracefully and with self-compassion

Key Insights:
• Family gatherings often activate the same dynamics that caused original attachment trauma
• Your nervous system's hypervigilance can be redirected into mindful observation
• Small acts of self-care before and after events dramatically reduce emotional hangovers
• Connection is possible when you prioritize your own safety over pleasing others
• CPTSD recovery includes redefining what "family" means on your own terms

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>757boundarysetting,breathingtechniques,copingstrategies,cptsd,emotionalregulation,familyanxiety,groundingexercises,healingpodcast,mentalhealth,mentalwellness,mindfulnesspractice,polyvagaltheory,ptsdrecovery,safespaces,selfcompassion,socialanxiety,stressmanagement,supportcommunity,traumahealing,traumasurvivorfalsefullhttps://www.spreaker.com/episode/how-somatic-practices-support-body-memory-healing-with-cptsd--65642729
What You'll Learn:
• How to identify body memory stored in physical tension patterns
• Three somatic exercises to release trauma without retraumatization
• The science behind interoception and vagus nerve regulation
• Why traditional talk therapy often misses body-based trauma
• A step-by-step protocol to integrate somatic work into daily life

Key Insights:
• Body memory is not metaphor—it's stored in fascia, muscles, and neural pathways
• Rewriting requires present-moment awareness, not just narrative recall
• Chronic hypervigilance can be downregulated through targeted somatic cues
• Titration and pendulation are essential to avoid overwhelm
• Consistent practice reshapes the brain's map of safety and threat

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Waking the Tiger: Healing Trauma" by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/65642729Tue, 22 Apr 2025 04:05:07 +0000GregoryIn this episode, we explore how to optimize somatic practices to directly rewrite the body memory that keeps CPTSD symptoms locked in. Discover targeted techniques to release trauma stored in your nervous system and finally feel safe in your own skin....
What You'll Learn:
• How to identify body memory stored in physical tension patterns
• Three somatic exercises to release trauma without retraumatization
• The science behind interoception and vagus nerve regulation
• Why traditional talk therapy often misses body-based trauma
• A step-by-step protocol to integrate somatic work into daily life

Key Insights:
• Body memory is not metaphor—it's stored in fascia, muscles, and neural pathways
• Rewriting requires present-moment awareness, not just narrative recall
• Chronic hypervigilance can be downregulated through targeted somatic cues
• Titration and pendulation are essential to avoid overwhelm
• Consistent practice reshapes the brain's map of safety and threat

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Waking the Tiger: Healing Trauma" by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1270awareness,breathwork,calm,cptsd,embodiment,grounding,healing,mindfulness,movement,nervoussystem,neuroscience,recovery,regulation,release,resilience,resourcing,safety,somatic,transformation,traumafalsefullhttps://www.spreaker.com/episode/how-progressive-muscle-relaxation-eases-stress-when-you-have-cptsd--65653765
What You'll Learn:
• Step-by-step PMR sequence from head to toe
• How PMR interrupts the trauma stress cycle
• Tips for adapting PMR with hypervigilance sensitivity
• The science behind muscle tension and the vagus nerve
• Breathing techniques to enhance relaxation effect

Key Insights:
• PMR lowers cortisol and activates the parasympathetic response
• Chronic CPTSD often creates hidden muscle holding patterns
• Combining PMR with grounding enhances trauma recovery
• Regular practice rewires the brain for quicker calm responses
• PMR can be done in just 5–10 minutes anywhere

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Trauma Center at Justice Resource Institute’s PMR resources

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/65653765Fri, 25 Apr 2025 04:05:07 +0000GregoryIn this episode, we guide you through a powerful Progressive Muscle Relaxation (PMR) technique specifically designed to release tension trapped in your body from chronic stress and CPTSD. Learn how systematically tensing and releasing muscle groups...
What You'll Learn:
• Step-by-step PMR sequence from head to toe
• How PMR interrupts the trauma stress cycle
• Tips for adapting PMR with hypervigilance sensitivity
• The science behind muscle tension and the vagus nerve
• Breathing techniques to enhance relaxation effect

Key Insights:
• PMR lowers cortisol and activates the parasympathetic response
• Chronic CPTSD often creates hidden muscle holding patterns
• Combining PMR with grounding enhances trauma recovery
• Regular practice rewires the brain for quicker calm responses
• PMR can be done in just 5–10 minutes anywhere

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Trauma Center at Justice Resource Institute’s PMR resources

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>851anxiety,awareness,bodymind,breathwork,calmness,grounding,healing,meditation,mindfulness,recovery,relaxation,resilience,selfcare,serenity,stressrelief,tensionrelease,tranquility,trauma,vagus,wellnessfalsefullhttps://www.spreaker.com/episode/unlocking-calm-vagus-nerve-techniques-to-heal-your-nervous-system--66182821
What You'll Learn:
• What the vagus nerve is and its role in trauma
• Simple breathing exercises to activate the parasympathetic system
• How cold exposure can reset your nervous system
• The importance of vagal tone for emotional regulation
• Daily practices to support nervous system healing

Key Insights:
• The vagus nerve connects brain to gut and affects mood
• Polyvagal theory explains our fight-flight-freeze responses
• Gentle movement like yoga can stimulate the vagus nerve
• Singing, humming, and gargling activate the vagus
• Consistency is key for rewiring the nervous system

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "The Polyvagal Theory" by Stephen Porges
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66182821Wed, 21 May 2025 12:20:22 +0000GregoryIn this episode, we explore the powerful role of the vagus nerve in regulating your nervous system and share practical techniques to unlock calm, reduce hyperarousal, and heal from the effects of CPTSD. Whether you're stuck in fight-or-flight or...
What You'll Learn:
• What the vagus nerve is and its role in trauma
• Simple breathing exercises to activate the parasympathetic system
• How cold exposure can reset your nervous system
• The importance of vagal tone for emotional regulation
• Daily practices to support nervous system healing

Key Insights:
• The vagus nerve connects brain to gut and affects mood
• Polyvagal theory explains our fight-flight-freeze responses
• Gentle movement like yoga can stimulate the vagus nerve
• Singing, humming, and gargling activate the vagus
• Consistency is key for rewiring the nervous system

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "The Polyvagal Theory" by Stephen Porges
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3138anxiety,boundaries,breathwork,calm,cptsd,grounding,healing,hrv,humming,laughter,mindfulness,nervous,polyvagal,recovery,regulation,resilience,rituals,somatic,trauma,vagusfalsefullhttps://www.spreaker.com/episode/how-everyday-cbt-helps-you-rework-unhelpful-thoughts-with-cptsd--66185996
What You'll Learn:
• How to catch and label unhelpful thought patterns
• Simple CBT exercises to reframe negative self-talk
• The connection between thoughts, emotions, and behaviors
• Ways to build a new, compassionate inner narrative
• Daily practices to reinforce cognitive shifts

Key Insights:
• Unhelpful thoughts are learned habits, not permanent truths
• Small, consistent CBT practices create lasting neural pathways
• Rewriting your story reduces shame and increases self-compassion
• Thought records are powerful tools for CPTSD recovery
• Healing requires patience—progress, not perfection

Recommended Resources:
• "Feeling Good: The New Mood Therapy" by David D. Burns
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66185996Thu, 22 May 2025 04:05:07 +0000GregoryIn this episode, we explore how Cognitive Behavioral Therapy (CBT) techniques can help you rewrite the unhelpful narratives that fuel CPTSD symptoms. Learn practical everyday tools to identify, challenge, and transform automatic negative thoughts into...
What You'll Learn:
• How to catch and label unhelpful thought patterns
• Simple CBT exercises to reframe negative self-talk
• The connection between thoughts, emotions, and behaviors
• Ways to build a new, compassionate inner narrative
• Daily practices to reinforce cognitive shifts

Key Insights:
• Unhelpful thoughts are learned habits, not permanent truths
• Small, consistent CBT practices create lasting neural pathways
• Rewriting your story reduces shame and increases self-compassion
• Thought records are powerful tools for CPTSD recovery
• Healing requires patience—progress, not perfection

Recommended Resources:
• "Feeling Good: The New Mood Therapy" by David D. Burns
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>990anxiety,autonomic,cbt,cope,cptsd,depression,gratitude,healing,mentalhealth,mindfulness,neuroplasticity,psychology,recovery,resilience,selfcompassion,somatic,support,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/cptsd-recovery-why-real-progress-isn-t-linear-and-how--66186100
What You'll Learn:
:
• Why healing from CPTSD is never a straight line
• How to recognize and celebrate "invisible" progress
• The role of the inner critic in sabotaging trust in recovery
• Practical ways to cultivate patience during setbacks
• How to use somatic techniques to ground yourself in the process

Key Insights:
• Recovery often feels like two steps forward, one step back
• Your nervous system needs time to integrate new patterns
• Shame and perfectionism are major blockers to trusting progress
• Small wins accumulate even when they don't feel significant
• Trust is built through consistent self-compassion, not willpower

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66186100Sat, 24 May 2025 04:05:07 +0000GregoryIn this episode, we tackle one of the most frustrating aspects of CPTSD recovery: the illusion of linear progress. If you've ever felt stuck, regressed, or wondered if you're doing it wrong, this episode will help you reframe your healing journey as...
What You'll Learn:
:
• Why healing from CPTSD is never a straight line
• How to recognize and celebrate "invisible" progress
• The role of the inner critic in sabotaging trust in recovery
• Practical ways to cultivate patience during setbacks
• How to use somatic techniques to ground yourself in the process

Key Insights:
• Recovery often feels like two steps forward, one step back
• Your nervous system needs time to integrate new patterns
• Shame and perfectionism are major blockers to trusting progress
• Small wins accumulate even when they don't feel significant
• Trust is built through consistent self-compassion, not willpower

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2468community,cptsd,emotions,flashbacks,grounding,growth,healing,healingjourney,hope,mentalhealth,neuroplasticity,progress,recovery,resilience,selfcare,selfcompassion,support,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/how-to-start-your-morning-with-cptsd-simple-practices-for-calm--66188374
What You'll Learn:
• How to create a grounding morning ritual without overwhelm
• Simple breathing techniques to lower cortisol instantly
• Why waking up slowly rewires your stress response
• Morning journaling prompts for emotional regulation
• A five-minute body scan to release tension

Key Insights:
• The nervous system craves predictability; a routine provides safety signals
• Small wins in the morning build self-trust and reduce shame
• Cold exposure or gentle movement can shift your state quickly
• Consistency matters more than complexity for CPTSD recovery
• Your morning sets the tone for the rest of the day's nervous system state

Recommended Resources:
- Complex PTSD: From Surviving to Thriving by Pete Walker
- The Body Keeps the Score by Bessel van der Kolk
- Waking the Tiger: Healing Trauma by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66188374Sun, 25 May 2025 04:45:07 +0000GregoryIn this episode, we explore how a gentle, intentional morning routine can be a game-changer when you're navigating the daily challenges of CPTSD. You'll learn simple, trauma-informed practices to calm your hypervigilant nervous system and kick-start...
What You'll Learn:
• How to create a grounding morning ritual without overwhelm
• Simple breathing techniques to lower cortisol instantly
• Why waking up slowly rewires your stress response
• Morning journaling prompts for emotional regulation
• A five-minute body scan to release tension

Key Insights:
• The nervous system craves predictability; a routine provides safety signals
• Small wins in the morning build self-trust and reduce shame
• Cold exposure or gentle movement can shift your state quickly
• Consistency matters more than complexity for CPTSD recovery
• Your morning sets the tone for the rest of the day's nervous system state

Recommended Resources:
- Complex PTSD: From Surviving to Thriving by Pete Walker
- The Body Keeps the Score by Bessel van der Kolk
- Waking the Tiger: Healing Trauma by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1386anxiety,breathwork,cptsd,grounding,healing,mentalhealth,mindfulness,morningroutine,nervoussystem,neuroplasticity,neuroscience,podcast,ptsd,recovery,resilience,routine,selfcare,selfcompassion,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/transform-to-heal-rebuilding-your-relationship-with-food-after--66188376
What You'll Learn:
• How CPTSD disrupts hunger cues and creates disordered eating patterns
• Why shame around food keeps the trauma cycle locked in place
• Simple tools to rebuild trust between your body and your plate
• The difference between emotional eating and genuine nourishment
• How to create a safe, non-judgmental food environment for yourself

Key Insights

• Trauma can hijack your appetite, making you either overeat or undereat as protection
• Healing your relationship with food starts with safety, not willpower
• Your inner critic often speaks louder at mealtime—learning to quiet it is essential
• Nourishment is an act of self-reclamation, not a reward or punishment
• Small, consistent moments of attunement can rewire your brain's food responses

Recommended Resources:

• The Body Keeps the Score by Bessel van der Kolk – foundational trauma book
• Intuitive Eating by Evelyn Tribole and Elyse Resch – anti-diet framework
• National Eating Disorders Association (NEDA) Helpline: 1-800-931-2237
• The Trauma and the Body podcast by Dr. Arielle Schwartz

Coming Up Next

Join us as we explore how to use gentle movement to reconnect with your body after trauma—no gym required, just compassion and curiosity.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66188376Mon, 26 May 2025 04:45:07 +0000GregoryIn this episode, we explore the deep and often painful link between complex trauma and your relationship with food. For many with CPTSD, eating can become a battlefield—a source of control, shame, or numbing. We break down why trauma rewires your...
What You'll Learn:
• How CPTSD disrupts hunger cues and creates disordered eating patterns
• Why shame around food keeps the trauma cycle locked in place
• Simple tools to rebuild trust between your body and your plate
• The difference between emotional eating and genuine nourishment
• How to create a safe, non-judgmental food environment for yourself

Key Insights

• Trauma can hijack your appetite, making you either overeat or undereat as protection
• Healing your relationship with food starts with safety, not willpower
• Your inner critic often speaks louder at mealtime—learning to quiet it is essential
• Nourishment is an act of self-reclamation, not a reward or punishment
• Small, consistent moments of attunement can rewire your brain's food responses

Recommended Resources:

• The Body Keeps the Score by Bessel van der Kolk – foundational trauma book
• Intuitive Eating by Evelyn Tribole and Elyse Resch – anti-diet framework
• National Eating Disorders Association (NEDA) Helpline: 1-800-931-2237
• The Trauma and the Body podcast by Dr. Arielle Schwartz

Coming Up Next

Join us as we explore how to use gentle movement to reconnect with your body after trauma—no gym required, just compassion and curiosity.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3488boundaries,coping,emotions,growth,healing,innerchild,mentalhealth,mindfulness,nourishment,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/how-mindfulness-rewires-a-traumatized-brain-real-life-tools-for-cptsd-healing--66188375
What You'll Learn:
• How mindfulness changes brain structure in trauma survivors
• A simple breath exercise to down-regulate your nervous system
• Why body awareness is key to releasing stored trauma
• How to use mindfulness to interrupt emotional flashbacks
• Building a daily practice that works with CPTSD symptoms

Key Insights:
• Neuroplasticity allows the traumatized brain to form new, healthier pathways
• Mindfulness reduces amygdala hyperactivity and strengthens the prefrontal cortex
• Real-life tools are more effective than abstract concepts for CPTSD healing
• Consistency matters more than duration in rewiring your brain
• Self-compassion meditation can rewire shame-based trauma loops

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66188375Fri, 30 May 2025 04:05:07 +0000GregoryIn this episode, we explore the neuroscience behind how mindfulness literally rewires a traumatized brain, offering practical tools to calm the nervous system and heal from CPTSD. Discover real-life techniques that move you from survival mode to a...
What You'll Learn:
• How mindfulness changes brain structure in trauma survivors
• A simple breath exercise to down-regulate your nervous system
• Why body awareness is key to releasing stored trauma
• How to use mindfulness to interrupt emotional flashbacks
• Building a daily practice that works with CPTSD symptoms

Key Insights:
• Neuroplasticity allows the traumatized brain to form new, healthier pathways
• Mindfulness reduces amygdala hyperactivity and strengthens the prefrontal cortex
• Real-life tools are more effective than abstract concepts for CPTSD healing
• Consistency matters more than duration in rewiring your brain
• Self-compassion meditation can rewire shame-based trauma loops

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1139anxiety,awareness,breathwork,calm,compassion,cptsd,dissociation,flashbacks,grounding,healing,meditation,mindfulness,presence,recovery,regulation,resilience,selfcare,support,survival,traumafalsefullhttps://www.spreaker.com/episode/healing-together-the-transformative-power-of-social-connection--66188425
What You'll Learn:
:
- How social connection reduces hyperarousal in CPTSD
- The science behind co-regulation and nervous system healing
- Practical steps to build trust after trauma
- Why isolation worsens CPTSD symptoms
- How to identify safe relationships

Key Insights:
- Healing requires connection, not just coping skills
- The body remembers safety in the presence of others
- Shame dissolves when shared with a compassionate witness
- Loneliness triggers the same brain regions as physical pain
- Small interactions can rewire attachment patterns

Recommended Resources:
- "The Body Keeps the Score" by Bessel van der Kolk
- "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66188425Mon, 02 Jun 2025 04:45:08 +0000GregoryIn this episode, we explore the transformative power of social connection in healing from complex trauma. Learn how building safe relationships can rewire your nervous system and foster deep, lasting recovery from CPTSD. What You'll Learn: : -...
What You'll Learn:
:
- How social connection reduces hyperarousal in CPTSD
- The science behind co-regulation and nervous system healing
- Practical steps to build trust after trauma
- Why isolation worsens CPTSD symptoms
- How to identify safe relationships

Key Insights:
- Healing requires connection, not just coping skills
- The body remembers safety in the presence of others
- Shame dissolves when shared with a compassionate witness
- Loneliness triggers the same brain regions as physical pain
- Small interactions can rewire attachment patterns

Recommended Resources:
- "The Body Keeps the Score" by Bessel van der Kolk
- "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2628belonging,boundaries,community,connection,corregulation,cptsd,grief,healing,isolation,mentalhealth,neuroscience,peersupport,recovery,relationships,safespaces,selfcompassion,support,trauma,trust,vulnerabilityfalsefullhttps://www.spreaker.com/episode/breath-as-rescue-practical-techniques-for-calming--66194301
What You'll Learn:
• The 4-7-8 breathing technique for rapid calming
• Box breathing to regulate your nervous system
• How to use breath to ground during flashbacks
• Diaphragmatic breathing for long-term resilience
• Combining breath with somatic awareness for CPTSD

Key Insights:
• Breath is a direct access to the autonomic nervous system
• Panic attacks can be interrupted within seconds using exhale dominance
• CPTSD triggers require a gentler, paced breath approach
• Consistency in practice builds a new safety response
• Breathwork reconnects you with your body's innate wisdom

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Waking the Tiger" by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66194301Fri, 06 Jun 2025 04:05:07 +0000GregoryIn this episode, we dive into breath as a rescue tool for those moments when panic attacks or CPTSD flashbacks threaten to overwhelm you. Discover practical, science-backed breathing techniques that can instantly calm your nervous system and bring you...
What You'll Learn:
• The 4-7-8 breathing technique for rapid calming
• Box breathing to regulate your nervous system
• How to use breath to ground during flashbacks
• Diaphragmatic breathing for long-term resilience
• Combining breath with somatic awareness for CPTSD

Key Insights:
• Breath is a direct access to the autonomic nervous system
• Panic attacks can be interrupted within seconds using exhale dominance
• CPTSD triggers require a gentler, paced breath approach
• Consistency in practice builds a new safety response
• Breathwork reconnects you with your body's innate wisdom

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Waking the Tiger" by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1020anxiety,breathing,breathwork,calm,cptsd,diaphragm,fear,grounding,healing,mentalhealth,mindfulness,neuroscience,panic,ptsd,relaxation,selfcare,stress,trauma,vagus,wellnessfalsefullhttps://www.spreaker.com/episode/how-to-build-a-calming-night-routine-for-better-sleep-with-cptsd--66194302
What You'll Learn:
• Why CPTSD disrupts your sleep cycle and hyperarousal
• How to create a wind-down routine that signals safety
• The role of grounding techniques before bedtime
• Tips for managing intrusive thoughts at night
• How to build consistency without perfectionism

Key Insights:
• Sleep is not just rest—it's a trauma recovery opportunity
• Your bedtime routine can rewire fear responses
• Hypervigilance drops when the environment feels safe
• Small, repeated actions train the brain for rest
• Healing sleep requires addressing both body and mind

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Sleep Smarter" by Shawn Stevenson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66194302Mon, 09 Jun 2025 04:35:07 +0000GregoryIn this episode, we explore the deep connection between CPTSD and sleep disturbances, and how a carefully crafted night routine can become a powerful tool for healing. Discover practical steps to calm your nervous system, reduce nightmares, and...
What You'll Learn:
• Why CPTSD disrupts your sleep cycle and hyperarousal
• How to create a wind-down routine that signals safety
• The role of grounding techniques before bedtime
• Tips for managing intrusive thoughts at night
• How to build consistency without perfectionism

Key Insights:
• Sleep is not just rest—it's a trauma recovery opportunity
• Your bedtime routine can rewire fear responses
• Hypervigilance drops when the environment feels safe
• Small, repeated actions train the brain for rest
• Healing sleep requires addressing both body and mind

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Sleep Smarter" by Shawn Stevenson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3036anxiety,breathwork,calm,compassion,cptsd,healing,insomnia,night,nightmares,relaxation,rest,rituals,routine,safety,science,selfcare,sleep,stress,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/grounding-for-life-long-term-techniques-for-cptsd--66194305
What You'll Learn:
• The critical difference between momentary and sustained grounding
• How to design a daily grounding routine that fits your life
• Sensory anchors to regulate emotions during flashbacks
• Integrating grounding with therapy modalities like EMDR and IFS
• Overcoming resistance and making grounding a lifelong habit

Key Insights:
• Long-term grounding rewires neural pathways for lasting change
• Consistency over intensity is key for CPTSD recovery
• Body-based grounding techniques combat dissociation effectively
• Grounding builds an internal sense of safety and trust
• Small daily practices compound into profound healing over time

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66194305Fri, 13 Jun 2025 04:35:07 +0000GregoryIn this episode, we dive deep into the transformative power of long-term grounding techniques for CPTSD recovery. While many focus on quick fixes, we explore how consistent, sustainable grounding practices can rewire your nervous system and build a...
What You'll Learn:
• The critical difference between momentary and sustained grounding
• How to design a daily grounding routine that fits your life
• Sensory anchors to regulate emotions during flashbacks
• Integrating grounding with therapy modalities like EMDR and IFS
• Overcoming resistance and making grounding a lifelong habit

Key Insights:
• Long-term grounding rewires neural pathways for lasting change
• Consistency over intensity is key for CPTSD recovery
• Body-based grounding techniques combat dissociation effectively
• Grounding builds an internal sense of safety and trust
• Small daily practices compound into profound healing over time

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1125anxiety,breathe,calm,cptsd,flashbacks,grounding,healing,mentalhealth,mindfulness,nervoussystem,neuroscience,recovery,regulation,resilience,selfcare,stress,therapy,trauma,vagus,wellbeingfalsefullhttps://www.spreaker.com/episode/how-to-recognizing-and-reducing-hypervigilance-gentle-ways--66194304
What You'll Learn:
• Identify the physical and emotional signs of hypervigilance
• Use grounding techniques to soothe your nervous system
• Practice gentle self-compassion when feeling unsafe
• Develop a personalized safety plan for triggering moments
• Reduce the constant scanning for threats in daily life

Key Insights:
• Hypervigilance is a survival response that can become chronic
• Gentle approaches are more effective than forceful suppression
• Reclaiming safety involves small, consistent acts of self-care
• The body holds memory of trauma; safety must be felt physically
• Progress is non-linear; setbacks are part of healing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy (Eye Movement Desensitization and Reprocessing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66194304Mon, 16 Jun 2025 04:35:08 +0000GregoryIn this episode, we explore how to recognize the subtle signs of hypervigilance and gently guide yourself back to a state of safety, using compassionate, trauma-informed techniques. You'll learn practical ways to calm your nervous system and reclaim a...
What You'll Learn:
• Identify the physical and emotional signs of hypervigilance
• Use grounding techniques to soothe your nervous system
• Practice gentle self-compassion when feeling unsafe
• Develop a personalized safety plan for triggering moments
• Reduce the constant scanning for threats in daily life

Key Insights:
• Hypervigilance is a survival response that can become chronic
• Gentle approaches are more effective than forceful suppression
• Reclaiming safety involves small, consistent acts of self-care
• The body holds memory of trauma; safety must be felt physically
• Progress is non-linear; setbacks are part of healing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy (Eye Movement Desensitization and Reprocessing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3714affirmations,anxiety,breathwork,calm,community,cptsd,creativity,emdr,grounding,healing,hypervigilance,mindset,nervoussystem,neuroplasticity,recovery,regulation,relationships,rituals,safety,traumafalsefullhttps://www.spreaker.com/episode/understanding-triggers-practical-tools-for-trauma-recovery--66194303
What You'll Learn:
• The difference between a trigger and a trauma response
• How to identify your personal trigger patterns
• Grounding techniques to use during activation
• Steps to create a post-trigger recovery plan
• How to build resilience against future triggers

Key Insights:
• Triggers are not the enemy—they are messengers of unmet needs
• Somatic awareness is key to interrupting the trigger cycle
• Healing requires both cognitive understanding and body-based practices
• Consistency with small tools leads to long-term change
• Self-compassion speeds up recovery from trigger episodes

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy (Eye Movement Desensitization and Reprocessing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66194303Fri, 20 Jun 2025 04:35:07 +0000GregoryIn this episode, we break down what triggers really are in CPTSD and provide actionable, practical tools to help you navigate trauma responses and reclaim a sense of safety and control. Whether you're newly recognizing your triggers or seeking deeper...
What You'll Learn:
• The difference between a trigger and a trauma response
• How to identify your personal trigger patterns
• Grounding techniques to use during activation
• Steps to create a post-trigger recovery plan
• How to build resilience against future triggers

Key Insights:
• Triggers are not the enemy—they are messengers of unmet needs
• Somatic awareness is key to interrupting the trigger cycle
• Healing requires both cognitive understanding and body-based practices
• Consistency with small tools leads to long-term change
• Self-compassion speeds up recovery from trigger episodes

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy (Eye Movement Desensitization and Reprocessing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>812anxiety,awareness,bilateral,calm,cptsd,emdr,grounding,healing,mindfulness,nervoussystem,orientation,pendulation,ptsd,recovery,resilience,safety,selfcare,toolkit,trauma,triggersfalsefullhttps://www.spreaker.com/episode/building-real-resilience-how-to-strengthen-your-emotional-core--66229275
What You'll Learn:
• How to distinguish healthy resilience from emotional suppression
• Practical exercises to stabilize your nervous system daily
• Why self-compassion is the foundation of true resilience
• How to set boundaries without guilt or shame
• The role of grief in building emotional strength

Key Insights:
• Resilience is a skill, not a personality trait
• CPTSD survivors often mistake hypervigilance for resilience
• Emotional core strength grows from safe, small repetitions
• Your past does not disqualify you from a resilient future
• Community and connection are essential for lasting change

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• IFS (Internal Family Systems) therapy

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66229275Mon, 23 Jun 2025 04:35:08 +0000GregoryIn this episode, we dive deep into what it truly means to build real resilience when you're living with CPTSD. Forget the toxic positivity and surface-level advice—this episode explores how to strengthen your emotional core from the inside out, even...
What You'll Learn:
• How to distinguish healthy resilience from emotional suppression
• Practical exercises to stabilize your nervous system daily
• Why self-compassion is the foundation of true resilience
• How to set boundaries without guilt or shame
• The role of grief in building emotional strength

Key Insights:
• Resilience is a skill, not a personality trait
• CPTSD survivors often mistake hypervigilance for resilience
• Emotional core strength grows from safe, small repetitions
• Your past does not disqualify you from a resilient future
• Community and connection are essential for lasting change

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• IFS (Internal Family Systems) therapy

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2477anxiety,boundaries,community,cptsd,creativity,emotions,grounding,growth,healing,hope,mindfulness,neuroplasticity,recovery,relationships,resilience,rituals,selfcare,selfcompassion,support,traumafalsefullhttps://www.spreaker.com/episode/healing-through-gratitude-practices-gentle-tools-for-emotional--66229278
What You'll Learn:
• How gratitude rewires trauma-affected neural pathways
• Gentle practices that respect your emotional limits
• Distinguishing authentic gratitude from spiritual bypass
• Using gratitude to regulate your nervous system
• Building a sustainable daily gratitude habit

Key Insights:
• Gratitude activates the ventral vagal nerve for calm
• Small, consistent practices build resilience over time
• Gratitude can coexist with grief and anger
• Trauma survivors may need modified approaches
• Safety and permission are prerequisites for gratitude

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Gifts of Imperfection" by Brené Brown

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66229278Fri, 27 Jun 2025 04:40:07 +0000GregoryIn this episode, we explore how gratitude practices can serve as gentle yet powerful tools for emotional recovery from complex trauma. Learn to shift from survival mode to healing without forcing toxic positivity, honoring your pain while opening to...
What You'll Learn:
• How gratitude rewires trauma-affected neural pathways
• Gentle practices that respect your emotional limits
• Distinguishing authentic gratitude from spiritual bypass
• Using gratitude to regulate your nervous system
• Building a sustainable daily gratitude habit

Key Insights:
• Gratitude activates the ventral vagal nerve for calm
• Small, consistent practices build resilience over time
• Gratitude can coexist with grief and anger
• Trauma survivors may need modified approaches
• Safety and permission are prerequisites for gratitude

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Gifts of Imperfection" by Brené Brown

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>797boundaries,compassion,cptsd,emotions,gratitude,healing,hope,journaling,mentalhealth,mindfulness,nervoussystem,recovery,regulation,relationships,resilience,selfcare,selfkindness,support,trauma,triggersfalsefullhttps://www.spreaker.com/episode/how-to-stay-grounded-during-difficult-conversations-with-cptsd--66229277
What You'll Learn:
• How to recognize emotional flashbacks mid-conversation
• Grounding techniques to calm your nervous system quickly
• Setting boundaries without shutting down or exploding
• Using 'time-outs' as a CPTSD-friendly communication tool
• How to separate past trauma from present triggers

Key Insights:
• Your body's survival response is not a sign of weakness
• Difficult conversations can be opportunities for healing
• Staying grounded requires practice, not perfection
• Small micro-moments of grounding prevent escalation
• You can choose to pause and re-engage later

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• Nonviolent Communication by Marshall Rosenberg

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66229277Mon, 30 Jun 2025 04:15:07 +0000GregoryIn this episode, we tackle the high-stakes challenge of staying grounded when conversations trigger your CPTSD. Learn practical survival skills to navigate tough talks without losing yourself, from recognizing emotional flashbacks to setting...
What You'll Learn:
• How to recognize emotional flashbacks mid-conversation
• Grounding techniques to calm your nervous system quickly
• Setting boundaries without shutting down or exploding
• Using 'time-outs' as a CPTSD-friendly communication tool
• How to separate past trauma from present triggers

Key Insights:
• Your body's survival response is not a sign of weakness
• Difficult conversations can be opportunities for healing
• Staying grounded requires practice, not perfection
• Small micro-moments of grounding prevent escalation
• You can choose to pause and re-engage later

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• Nonviolent Communication by Marshall Rosenberg

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2458aftercare,anxiety,boundaries,communication,conversation,cptsd,emotions,grounding,healing,mindfulness,recovery,relationships,resilience,safety,selfcompassion,support,survival,therapy,trauma,triggerfalsefullhttps://www.spreaker.com/episode/building-trust-in-yourself-and-others-gentle-foundations-for-cptsd-healing--66229276
What You'll Learn:
• How to recognize trust violations without self-blame
• Three gentle practices to rebuild self-trust after betrayal
• Why small, consistent actions matter more than grand gestures
• How to set trust boundaries that protect your healing
• The role of attunement in trusting others safely
Key Insights:
• Trust is a skill, not a feeling—it can be rebuilt slowly
• Hypervigilance often masquerades as distrust; we can soften it
• Repairing trust starts with validating your own experiences
• Trust in others requires mutual respect, not perfection
• Your body keeps score of trust—listening to it is key
Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• IFS (Internal Family Systems) therapy for inner trust work

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66229276Fri, 04 Jul 2025 04:10:08 +0000GregoryIn this episode, we explore how to gently rebuild trust in yourself and others when CPTSD has shattered your sense of safety. Discover why traditional trust-building advice often fails trauma survivors and learn compassionate, step-by-step foundations...
What You'll Learn:
• How to recognize trust violations without self-blame
• Three gentle practices to rebuild self-trust after betrayal
• Why small, consistent actions matter more than grand gestures
• How to set trust boundaries that protect your healing
• The role of attunement in trusting others safely
Key Insights:
• Trust is a skill, not a feeling—it can be rebuilt slowly
• Hypervigilance often masquerades as distrust; we can soften it
• Repairing trust starts with validating your own experiences
• Trust in others requires mutual respect, not perfection
• Your body keeps score of trust—listening to it is key
Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• IFS (Internal Family Systems) therapy for inner trust work

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>939anxiety,boundaries,cptsd,grounding,healing,mindfulness,ptsd,recovery,relationships,resilience,safety,selfcare,selfcompassion,selftrust,support,therapy,trauma,triggers,trust,vulnerabilityfalsefullhttps://www.spreaker.com/episode/understanding-meditation-for-cptsd-calm-connection-and-care--66229279
What You'll Learn:
:
• How to use breathwork to calm a hyperaroused nervous system.
• Simple meditation techniques tailored for CPTSD triggers.
• Reconnecting with your body after dissociation.
• Building self-compassion through loving-kindness meditation.
• Creating a safe internal space for emotional processing.

Key Insights:
• Meditation rewires trauma-related neural pathways over time.
• Self-compassion practice reduces shame and self-criticism.
• Connection to self is the foundation for connection with others.
• Emotional healing requires patience and gentle consistency.
• CPTSD survivors benefit most from short, frequent sessions.

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Radical Compassion" by Tara Brach

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66229279Mon, 07 Jul 2025 04:40:07 +0000GregoryIn this episode, we explore how meditation can be a powerful tool for healing the emotional scars of CPTSD, helping you reclaim a sense of calm, rebuild genuine connection, and cultivate self-compassion even when your nervous system feels stuck in...
What You'll Learn:
:
• How to use breathwork to calm a hyperaroused nervous system.
• Simple meditation techniques tailored for CPTSD triggers.
• Reconnecting with your body after dissociation.
• Building self-compassion through loving-kindness meditation.
• Creating a safe internal space for emotional processing.

Key Insights:
• Meditation rewires trauma-related neural pathways over time.
• Self-compassion practice reduces shame and self-criticism.
• Connection to self is the foundation for connection with others.
• Emotional healing requires patience and gentle consistency.
• CPTSD survivors benefit most from short, frequent sessions.

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Radical Compassion" by Tara Brach

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2248anxiety,breathwork,cptsd,emotional,flashbacks,grounding,guided,healing,meditation,mindfulness,neuroplasticity,recovery,resilience,routine,safety,selfcompassion,somatic,trauma,triggers,visualizationfalsefullhttps://www.spreaker.com/episode/navigating-romantic-relationships-after-trauma--66229284
What You'll Learn:
• How CPTSD impacts trust and intimacy
• Recognizing trauma responses in relationships
• Setting boundaries without guilt
• Communicating needs with a partner
• Healing attachment wounds together

Key Insights:
• Your hypervigilance is a survival strategy, not a flaw
• Romantic triggers often stem from childhood patterns
• Healing is not linear—expect setbacks
• Vulnerability can be safe with the right partner
• Self-compassion is the foundation for relational healing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66229284Fri, 11 Jul 2025 04:10:07 +0000GregoryIn this episode, we explore the complex terrain of romantic relationships when you carry the weight of complex trauma. Discover how CPTSD shapes your attachment style, triggers, and communication patterns—and learn practical strategies to build...
What You'll Learn:
• How CPTSD impacts trust and intimacy
• Recognizing trauma responses in relationships
• Setting boundaries without guilt
• Communicating needs with a partner
• Healing attachment wounds together

Key Insights:
• Your hypervigilance is a survival strategy, not a flaw
• Romantic triggers often stem from childhood patterns
• Healing is not linear—expect setbacks
• Vulnerability can be safe with the right partner
• Self-compassion is the foundation for relational healing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>883anxiety,attachment,boundaries,communication,cptsd,dating,growth,healing,intimacy,love,recovery,relationships,resilience,selfcompassion,selfworth,support,therapy,trauma,triggers,vulnerabilityfalsefullhttps://www.spreaker.com/episode/how-to-ease-morning-anxiety-and-start-your-day-calm-with-cptsd--66229280
What You'll Learn:
• Why morning anxiety spikes in CPTSD and trauma survivors
• A simple 5-minute breathing technique to reset your nervous system
• How to create a low-stimulation morning ritual that works
• The role of sleep hygiene in reducing next-day anxiety
• When to seek professional support for persistent morning panic

Key Insights:
• Morning cortisol levels are naturally higher, but trauma amplifies this response
• Your brain's alarm system can be retrained with consistent, small practices
• Avoiding phone notifications in the first 30 minutes reduces anxiety triggers
• Gentle movement, like stretching or walking, can lower morning adrenaline
• Self-compassion is a critical tool—not a luxury—for CPTSD mornings

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Calm app or Insight Timer for guided morning meditations

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66229280Mon, 14 Jul 2025 04:20:08 +0000GregoryIn this episode, we tackle the all-too-familiar rush of morning anxiety that can hijack your day before it even begins. If you wake up with a racing heart, dread, or a sense of impending doom, you're not alone—and there are practical ways to shift...
What You'll Learn:
• Why morning anxiety spikes in CPTSD and trauma survivors
• A simple 5-minute breathing technique to reset your nervous system
• How to create a low-stimulation morning ritual that works
• The role of sleep hygiene in reducing next-day anxiety
• When to seek professional support for persistent morning panic

Key Insights:
• Morning cortisol levels are naturally higher, but trauma amplifies this response
• Your brain's alarm system can be retrained with consistent, small practices
• Avoiding phone notifications in the first 30 minutes reduces anxiety triggers
• Gentle movement, like stretching or walking, can lower morning adrenaline
• Self-compassion is a critical tool—not a luxury—for CPTSD mornings

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Calm app or Insight Timer for guided morning meditations

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2127anxiety,breathwork,calm,community,cptsd,grounding,healing,mentalhealth,mindfulness,mornings,nervoussystem,neurobiology,recovery,resilience,routine,routines,selfcompassion,support,trauma,triggersfalsefullhttps://www.spreaker.com/episode/healing-trauma-through-breathwork-and-meditation--66229283
What You'll Learn:
• How breathwork activates the parasympathetic nervous system to calm trauma responses
• The science behind meditation's effect on the amygdala and prefrontal cortex
• Simple breathing techniques to ground yourself during flashbacks
• How to safely process traumatic memories through somatic awareness
• Building a daily practice that supports CPTSD recovery without overwhelm

Key Insights:
• Breathwork bypasses the cognitive mind to access stored trauma in the body
• Meditation increases gray matter in brain regions responsible for emotional regulation
• Trauma survivors often hold their breath; conscious breathing reverses this pattern
• Combining breathwork with meditation creates a synergistic healing effect
• Consistency matters more than duration for long-term trauma resolution

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Waking the Tiger: Healing Trauma" by Peter Levine
• "Trauma-Sensitive Mindfulness" by David Treleaven

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66229283Fri, 18 Jul 2025 04:15:07 +0000GregoryIn this episode, we explore how breathwork and meditation can directly heal the deep wounds of complex trauma. Discover why these ancient practices are not just relaxation techniques but powerful tools for rewiring your nervous system and releasing...
What You'll Learn:
• How breathwork activates the parasympathetic nervous system to calm trauma responses
• The science behind meditation's effect on the amygdala and prefrontal cortex
• Simple breathing techniques to ground yourself during flashbacks
• How to safely process traumatic memories through somatic awareness
• Building a daily practice that supports CPTSD recovery without overwhelm

Key Insights:
• Breathwork bypasses the cognitive mind to access stored trauma in the body
• Meditation increases gray matter in brain regions responsible for emotional regulation
• Trauma survivors often hold their breath; conscious breathing reverses this pattern
• Combining breathwork with meditation creates a synergistic healing effect
• Consistency matters more than duration for long-term trauma resolution

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Waking the Tiger: Healing Trauma" by Peter Levine
• "Trauma-Sensitive Mindfulness" by David Treleaven

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>895acceptance,anxiety,body,breathwork,calm,compassion,cptsd,grounding,healing,hope,meditation,mindfulness,neuroplasticity,practice,recovery,regulation,safety,stress,trauma,visualizationfalsefullhttps://www.spreaker.com/episode/understanding-cptsd-and-loneliness-ways-to-feel-more-connected--66229282
What You'll Learn:
- Why CPTSD creates a distinct form of loneliness
- How to recognize the "ghosting" of your inner self
- Practical grounding techniques for moments of isolation
- Steps to rebuild trust in relationships slowly
- How to develop a self-compassion practice for lonely times

Key Insights:
- Loneliness in CPTSD often stems from childhood abandonment wounds
- The vagus nerve plays a role in feeling safe with others
- Small, consistent social interactions rebuild connection over time
- Self-validation is a crucial antidote to isolation
- Progress is non-linear—forgiveness of self is key

Recommended Resources:
- "Complex PTSD: From Surviving to Thriving" by Pete Walker
- "The Body Keeps the Score" by Bessel van der Kolk
- "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66229282Mon, 21 Jul 2025 04:15:07 +0000GregoryIn this episode, we dive deep into the unique loneliness that accompanies Complex PTSD—that hollow ache of feeling unheard and disconnected even when surrounded by others. Discover why CPTSD loneliness feels different and learn actionable coping...
What You'll Learn:
- Why CPTSD creates a distinct form of loneliness
- How to recognize the "ghosting" of your inner self
- Practical grounding techniques for moments of isolation
- Steps to rebuild trust in relationships slowly
- How to develop a self-compassion practice for lonely times

Key Insights:
- Loneliness in CPTSD often stems from childhood abandonment wounds
- The vagus nerve plays a role in feeling safe with others
- Small, consistent social interactions rebuild connection over time
- Self-validation is a crucial antidote to isolation
- Progress is non-linear—forgiveness of self is key

Recommended Resources:
- "Complex PTSD: From Surviving to Thriving" by Pete Walker
- "The Body Keeps the Score" by Bessel van der Kolk
- "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2241anxiety,boundaries,community,connection,cptsd,grief,healing,loneliness,mindfulness,neuroscience,overwhelm,recovery,relationships,resilience,self-compassion,self-soothing,shame,support,trauma,validationfalsefullhttps://www.spreaker.com/episode/handling-emotional-overwhelm-strategies-for-calm--66229281
What You'll Learn:
- Recognize the physical signs of overwhelm before it escalates
- Use 5-4-3-2-1 grounding to anchor in the present moment
- Practice diaphragmatic breathing to soothe the nervous system
- Challenge catastrophic thoughts with compassionate inquiry
- Create a daily ritual to build emotional resilience

Key Insights:
- Overwhelm is a sign of a dysregulated nervous system, not weakness
- The brain can learn new patterns through repetition of calming practices
- Emotional flashbacks often trigger overwhelm; knowing this helps
- Supportive relationships can co-regulate the nervous system
- Healing is not about eliminating overwhelm but managing it skillfully

Recommended Resources:
- "The Body Keeps the Score" by Bessel van der Kolk
- "Complex PTSD: From Surviving to Thriving" by Pete Walker
- "Waking the Tiger: Healing Trauma" by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66229281Fri, 25 Jul 2025 04:40:07 +0000GregoryIn this episode, we explore how to handle emotional overwhelm when it hits—especially for those navigating complex trauma. You'll learn evidence-based strategies for finding calm, from somatic exercises to cognitive shifts, so you can move from chaos...
What You'll Learn:
- Recognize the physical signs of overwhelm before it escalates
- Use 5-4-3-2-1 grounding to anchor in the present moment
- Practice diaphragmatic breathing to soothe the nervous system
- Challenge catastrophic thoughts with compassionate inquiry
- Create a daily ritual to build emotional resilience

Key Insights:
- Overwhelm is a sign of a dysregulated nervous system, not weakness
- The brain can learn new patterns through repetition of calming practices
- Emotional flashbacks often trigger overwhelm; knowing this helps
- Supportive relationships can co-regulate the nervous system
- Healing is not about eliminating overwhelm but managing it skillfully

Recommended Resources:
- "The Body Keeps the Score" by Bessel van der Kolk
- "Complex PTSD: From Surviving to Thriving" by Pete Walker
- "Waking the Tiger: Healing Trauma" by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>742acceptance,anxiety,breathing,calm,community,compassion,cptsd,emotions,grounding,healing,mindfulness,overwhelm,recovery,regulation,resilience,selfcare,strategies,support,trauma,validationfalsefullhttps://www.spreaker.com/episode/transform-reconnecting-with-joy-small-steps-that-transform--66932667
What You'll Learn:
• Why joy feels dangerous for CPTSD survivors
• Three micro-habits to spark positive emotions
• How to distinguish toxic positivity from healing joy
• The role of play in trauma recovery
• Simple ways to build a joy practice that sticks

Key Insights:
• Joy reconnection starts with safety, not forcing happiness
• Small wins build new neural pathways for pleasure
• Grief and joy can coexist in the healing process
• Your inner critic may resist joy—here’s how to respond
• Consistency beats intensity when rebuilding joy capacity

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "The Complex PTSD Workbook" by Dr. Arielle Schwartz

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66932667Mon, 28 Jul 2025 04:05:07 +0000GregoryIn this episode, we explore the profound yet often elusive journey of reconnecting with joy when living with CPTSD. Learn why joy can feel inaccessible and how small, intentional steps can rewire your brain for moments of genuine happiness—without...
What You'll Learn:
• Why joy feels dangerous for CPTSD survivors
• Three micro-habits to spark positive emotions
• How to distinguish toxic positivity from healing joy
• The role of play in trauma recovery
• Simple ways to build a joy practice that sticks

Key Insights:
• Joy reconnection starts with safety, not forcing happiness
• Small wins build new neural pathways for pleasure
• Grief and joy can coexist in the healing process
• Your inner critic may resist joy—here’s how to respond
• Consistency beats intensity when rebuilding joy capacity

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "The Complex PTSD Workbook" by Dr. Arielle Schwartz

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3373boundaries,connection,cptsd,grief,growth,happiness,healing,joy,mentalhealth,mindfulness,neuroplasticity,psychology,ptsd,recovery,resilience,safety,selfcare,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/building-real-support-systems-quality-over-quantity--66933296
What You'll Learn:
• How to identify trustworthy supporters versus drainers
• Strategies for setting boundaries with low-quality contacts
• Why isolation can be safer than superficial connections
• Steps to nurture one or two deep relationships
• How to recognize signs of a healthy support dynamic

Key Insights:
• Quality support reduces hypervigilance and shame cycles
• Small, consistent trust beats large, inconsistent networks
• CPTSD brains need safety signals from predictable people
• Over-reliance on quantity can trigger abandonment fears
• Healing relationships are built on mutual respect and patience

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66933296Fri, 01 Aug 2025 04:05:13 +0000GregoryIn this episode, we explore why building a real support system for CPTSD recovery isn't about having a large network, but about cultivating deep, trustworthy connections. Learn to prioritize quality over quantity when it comes to relationships that...
What You'll Learn:
• How to identify trustworthy supporters versus drainers
• Strategies for setting boundaries with low-quality contacts
• Why isolation can be safer than superficial connections
• Steps to nurture one or two deep relationships
• How to recognize signs of a healthy support dynamic

Key Insights:
• Quality support reduces hypervigilance and shame cycles
• Small, consistent trust beats large, inconsistent networks
• CPTSD brains need safety signals from predictable people
• Over-reliance on quantity can trigger abandonment fears
• Healing relationships are built on mutual respect and patience

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1298attachment,boundaries,community,connection,cptsd,healing,mentalhealth,mindfulness,neuroscience,psychology,ptsd,recovery,regulation,relationships,resilience,selfcare,support,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/boundaries-guilt-and-the-messy-of-healing-why-saying--66939069
What You'll Learn:
• How CPTSD distorts your sense of healthy boundaries
• Why guilt is a sign you're healing, not failing
• Three steps to say no without self-sabotage
• The link between people-pleasing and emotional flashbacks
• How to rebuild trust in your own 'no'

Key Insights:
• Boundaries are an act of self-respect, not rejection
• Guilt fades when you stop abandoning yourself for others
• The nervous system learns safety through repeated small 'no's
• Healing requires tolerating others' disappointment
• Your inner critic often masks the fear of being unlovable

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Set Boundaries, Find Peace" by Nedra Glover Tawwab

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66939069Mon, 04 Aug 2025 04:30:15 +0000GregoryIn this episode, we tackle the messy, uncomfortable truth about healing from Complex PTSD: that saying 'no' is not just okay—it's essential. If you've ever felt paralyzed by guilt when setting a boundary or wondered why prioritizing your own needs...
What You'll Learn:
• How CPTSD distorts your sense of healthy boundaries
• Why guilt is a sign you're healing, not failing
• Three steps to say no without self-sabotage
• The link between people-pleasing and emotional flashbacks
• How to rebuild trust in your own 'no'

Key Insights:
• Boundaries are an act of self-respect, not rejection
• Guilt fades when you stop abandoning yourself for others
• The nervous system learns safety through repeated small 'no's
• Healing requires tolerating others' disappointment
• Your inner critic often masks the fear of being unlovable

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Set Boundaries, Find Peace" by Nedra Glover Tawwab

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3190assertiveness,boundaries,boundary-setting,codependency,cptsd,emotionalboundaries,emotionalhealth,guilt,healingjourney,mentalhealth,neuroscience,peoplepleasing,personalgrowth,relationships,self-compassion,self-respect,self-worth,therapytools,trauma,traumarecoveryfalsefullhttps://www.spreaker.com/episode/breaking-free-from-guilt-and-shame-real-tools-that-work--66945142
What You'll Learn:
• How to distinguish healthy guilt from toxic shame
• The role of the inner critic in perpetuating guilt
• Practical somatic exercises to release shame from the body
• How to reframe past experiences without self-blame
• Building a self-compassion practice that sticks

Key Insights:
• Guilt often masks deeper shame from childhood trauma
• Shame thrives in isolation; sharing reduces its power
• The nervous system holds shame as a physical response
• Breaking free requires both cognitive and body-based approaches
• Real change happens when you stop trying to "fix" yourself

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Shame That Binds You" by John Bradshaw

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66945142Fri, 08 Aug 2025 04:05:07 +0000GregoryIn this episode, we tackle the heavy weight of guilt and shame that often accompanies CPTSD, offering practical, real-world tools to help you break free from these toxic emotions and reclaim your sense of self. What You'll Learn: • How to...
What You'll Learn:
• How to distinguish healthy guilt from toxic shame
• The role of the inner critic in perpetuating guilt
• Practical somatic exercises to release shame from the body
• How to reframe past experiences without self-blame
• Building a self-compassion practice that sticks

Key Insights:
• Guilt often masks deeper shame from childhood trauma
• Shame thrives in isolation; sharing reduces its power
• The nervous system holds shame as a physical response
• Breaking free requires both cognitive and body-based approaches
• Real change happens when you stop trying to "fix" yourself

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Shame That Binds You" by John Bradshaw

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1248anxiety,boundaries,compassion,cptsd,depression,growth,guilt,healing,mentalhealth,mindfulness,psychology,ptsd,recovery,resilience,selfcare,shame,survivors,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/trauma-informed-affirmations-beyond-toxic-positivity--66947624
What You'll Learn:
• Why typical affirmations feel invalidating for CPTSD
• How to craft affirmations that acknowledge your trauma
• The role of self-compassion in trauma-informed self-talk
• Avoiding the trap of spiritual bypassing
• Practical steps to integrate affirmations into daily healing

Key Insights:
• Toxic positivity suppresses emotions; trauma-informed affirmations validate them.
• Affirmations should target underlying shame, not just surface thoughts.
• Combining affirmations with somatic awareness increases effectiveness.
• Healing requires balancing acceptance with gentle change.
• Consistency and patience matter more than forceful repetition.

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66947624Mon, 11 Aug 2025 04:10:07 +0000GregoryIn this episode, we explore why traditional "positive affirmations" often backfire for CPTSD survivors, and how to use trauma-informed affirmations that honor your pain while fostering genuine healing. Discover the difference between toxic positivity...
What You'll Learn:
• Why typical affirmations feel invalidating for CPTSD
• How to craft affirmations that acknowledge your trauma
• The role of self-compassion in trauma-informed self-talk
• Avoiding the trap of spiritual bypassing
• Practical steps to integrate affirmations into daily healing

Key Insights:
• Toxic positivity suppresses emotions; trauma-informed affirmations validate them.
• Affirmations should target underlying shame, not just surface thoughts.
• Combining affirmations with somatic awareness increases effectiveness.
• Healing requires balancing acceptance with gentle change.
• Consistency and patience matter more than forceful repetition.

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3097affirmations,attachment,boundaries,cptsd,healing,mentalhealth,mindfulness,nervous,neuroplasticity,psychology,ptsd,recovery,regulation,resilience,selfcare,selfcompassion,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/breaking-free-from-isolation-connection-that-heals--66947722
What You'll Learn:
• Why isolation feels safe but keeps you stuck
• How to recognize the trauma-driven push-pull in relationships
• Small steps to rebuild social trust without overwhelm
• The role of co-regulation in CPTSD recovery
• How to identify safe people vs. toxic connections

Key Insights:
• Isolation is a trauma response, not a character flaw
• Connection heals by activating the vagus nerve
• Recovery requires grieving lost relationships
• Healthy attachment can be learned at any age
• Vulnerability is a strength, not a weakness

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/66947722Fri, 15 Aug 2025 04:25:07 +0000GregoryIn this episode, we dive deep into the paradox of CPTSD: the intense craving for connection paired with the fear that keeps you isolated. Discover why isolation feels like safety but actually fuels the trauma loop, and learn practical steps to rebuild...
What You'll Learn:
• Why isolation feels safe but keeps you stuck
• How to recognize the trauma-driven push-pull in relationships
• Small steps to rebuild social trust without overwhelm
• The role of co-regulation in CPTSD recovery
• How to identify safe people vs. toxic connections

Key Insights:
• Isolation is a trauma response, not a character flaw
• Connection heals by activating the vagus nerve
• Recovery requires grieving lost relationships
• Healthy attachment can be learned at any age
• Vulnerability is a strength, not a weakness

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1225anxiety,community,connection,cptsd,depression,growth,healing,health,isolation,mental,mindfulness,psychology,ptsd,recovery,resilience,selfcare,support,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/reclaiming-your-body-through-movement-healing-pathways--67623623
What You'll Learn:
• How movement reconnects you with your body after dissociation
• Simple somatic exercises to calm your nervous system
• Why yoga and dance can be powerful tools for CPTSD recovery
• Techniques to safely release stored trauma through movement
• How to build a sustainable movement practice for healing

Key Insights:
• Trauma is stored in the body, not just the mind
• Reclaiming body awareness reduces hypervigilance and shame
• Movement helps integrate fragmented parts of the self
• Gentle, consistent practice is more effective than intense exercise
• Healing is a gradual process of listening to your body's signals

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Waking the Tiger" by Peter Levine (Somatic Experiencing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/67623623Wed, 03 Sep 2025 20:39:45 +0000GregoryIn this episode, we explore how reclaiming your body through intentional movement can unlock profound healing pathways for CPTSD. Discover why traditional talk therapy isn't enough and how somatic practices help release trauma stored in the body,...
What You'll Learn:
• How movement reconnects you with your body after dissociation
• Simple somatic exercises to calm your nervous system
• Why yoga and dance can be powerful tools for CPTSD recovery
• Techniques to safely release stored trauma through movement
• How to build a sustainable movement practice for healing

Key Insights:
• Trauma is stored in the body, not just the mind
• Reclaiming body awareness reduces hypervigilance and shame
• Movement helps integrate fragmented parts of the self
• Gentle, consistent practice is more effective than intense exercise
• Healing is a gradual process of listening to your body's signals

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Waking the Tiger" by Peter Levine (Somatic Experiencing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3315anxiety,bodywork,cptsd,depression,dissociation,exercise,healing,mentalhealth,mindfulness,movement,nervougsystem,ptsd,recovery,resilience,selfcare,somatic,stress,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/calming-your-racing-mind-peace-techniques--67651711
What You'll Learn:
:
• How to identify triggers that fuel racing thoughts
• Simple breathwork patterns to interrupt anxiety spirals
• Grounding exercises to return to the present moment
• Why your brain races and how to soothe it
• A 5-minute daily practice for lasting calm

Key Insights:
• Racing mind is often a trauma response, not a character flaw
• Peace techniques work best when tailored to nervous system state
• Consistency beats intensity for building calm habits
• Body awareness is the fastest route to mental stillness
• Self-compassion amplifies the effectiveness of any technique

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Waking the Tiger" by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/67651711Sat, 06 Sep 2025 06:07:31 +0000GregoryIn this episode, we dive into proven techniques to quiet the relentless mental chatter that trauma survivors know all too well. Discover how to shift from hypervigilance to a state of grounded calm using body-based and cognitive methods specifically...
What You'll Learn:
:
• How to identify triggers that fuel racing thoughts
• Simple breathwork patterns to interrupt anxiety spirals
• Grounding exercises to return to the present moment
• Why your brain races and how to soothe it
• A 5-minute daily practice for lasting calm

Key Insights:
• Racing mind is often a trauma response, not a character flaw
• Peace techniques work best when tailored to nervous system state
• Consistency beats intensity for building calm habits
• Body awareness is the fastest route to mental stillness
• Self-compassion amplifies the effectiveness of any technique

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Waking the Tiger" by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1130anxiety,cptsd,grounding,healing,meditation,mindfulness,psychology,recovery,therapy,traumafalsefullhttps://www.spreaker.com/episode/creating-a-calm-mind-when-your-brain-craves-chaos--67679916
What You'll Learn:
• Why your brain craves chaos after complex trauma
• How to interrupt the chaos-seeking cycle
• Simple grounding techniques for instant calm
• The role of self-compassion in quieting the mind
• How to build a sustainable calm practice

Key Insights:
• Chaos provides a false sense of control and safety
• The nervous system confuses familiarity with safety
• Calm can feel threatening to a traumatized brain
• Small, consistent practices rewire neural pathways
• True calm comes from acceptance, not suppression

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/67679916Mon, 08 Sep 2025 19:10:53 +0000GregoryIn this episode, we explore the paradox of craving chaos when your nervous system is wired for survival—and how to gently create a calm mind without forcing it. If you've ever felt addicted to drama, overwhelmed by silence, or guilty for resting, this...
What You'll Learn:
• Why your brain craves chaos after complex trauma
• How to interrupt the chaos-seeking cycle
• Simple grounding techniques for instant calm
• The role of self-compassion in quieting the mind
• How to build a sustainable calm practice

Key Insights:
• Chaos provides a false sense of control and safety
• The nervous system confuses familiarity with safety
• Calm can feel threatening to a traumatized brain
• Small, consistent practices rewire neural pathways
• True calm comes from acceptance, not suppression

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1151anxiety,cptsd,grounding,healing,health,hypervigilance,mental,mindfulness,nervous,neuroplasticity,psychology,recovery,regulation,resilience,selfcompassion,system,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/taming-overstimulation-when-your-nervous-system-screams--67680133
What You'll Learn:
• How to recognize the early signs of nervous system overload
• Grounding techniques to bring you back to the present
• Creating a sensory-safe environment at home
• The role of vagus nerve stimulation in calming
• Boundaries to protect your energy from overstimulation

Key Insights:
• Overstimulation is a physiological response, not a character flaw
• Your nervous system can be retrained with consistent practice
• Small adjustments in lighting, sound, and touch can shift your state
• The connection between hypervigilance and sensory overwhelm
• Self-compassion is essential when your system is screaming

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/67680133Mon, 08 Sep 2025 19:30:38 +0000GregoryIn this episode, we tackle the overwhelming experience of overstimulation when your nervous system is on high alert. If you have CPTSD, your fight-or-flight response can be triggered by everyday stimuli, leaving you feeling raw, irritable, and...
What You'll Learn:
• How to recognize the early signs of nervous system overload
• Grounding techniques to bring you back to the present
• Creating a sensory-safe environment at home
• The role of vagus nerve stimulation in calming
• Boundaries to protect your energy from overstimulation

Key Insights:
• Overstimulation is a physiological response, not a character flaw
• Your nervous system can be retrained with consistent practice
• Small adjustments in lighting, sound, and touch can shift your state
• The connection between hypervigilance and sensory overwhelm
• Self-compassion is essential when your system is screaming

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3343anxiety,boundaries,cptsd,dissociation,grounding,healing,hypervigilance,mindfulness,nervous,overstimulation,overwhelm,recovery,regulation,resilience,selfcare,sensory,therapy,trauma,traumainformed,triggersfalsefullhttps://www.spreaker.com/episode/breaking-the-trigger-reaction-cycle-reclaim-your-power--67760151
What You'll Learn:
• How to identify your unique trigger patterns
• A simple 3-step method to pause the reaction cycle
• Why your nervous system is stuck in fight-or-flight
• How to build a "response window" between trigger and action
• The role of self-compassion in breaking the cycle

Key Insights:
• Triggers are not weaknesses—they are survival strategies that outlived their usefulness
• The reaction cycle can be interrupted within 90 seconds of awareness
• Your inner critic is a protector, not an enemy
• Small daily practices rewire the brain faster than big dramatic changes
• Reclaiming power means choosing your response, not controlling your triggers

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/67760151Mon, 15 Sep 2025 04:56:33 +0000GregoryIn this episode, we dive deep into the trigger-reaction cycle that keeps you stuck in survival mode. If you have CPTSD, you know the feeling: a sudden flash of anger, shame, or panic that hijacks your nervous system before you can think. We break down...
What You'll Learn:
• How to identify your unique trigger patterns
• A simple 3-step method to pause the reaction cycle
• Why your nervous system is stuck in fight-or-flight
• How to build a "response window" between trigger and action
• The role of self-compassion in breaking the cycle

Key Insights:
• Triggers are not weaknesses—they are survival strategies that outlived their usefulness
• The reaction cycle can be interrupted within 90 seconds of awareness
• Your inner critic is a protector, not an enemy
• Small daily practices rewire the brain faster than big dramatic changes
• Reclaiming power means choosing your response, not controlling your triggers

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1194amygdala,anxiety,cptsd,depression,flashbacks,grounding,healing,mindfulness,nervous,neuroscience,ptsd,recovery,resilience,selfcare,selfcompassion,system,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/how-friends-and-family-fuel-healing-cptsd-trauma-recovery--67797506
What You'll Learn:
• How safe relationships trigger neuroplasticity in CPTSD
• Why isolating slows healing and connection accelerates it
• Steps to rebuild trust with loved ones after trauma
• How to set boundaries without shutting people out
• The role of mirror neurons in co-regulation with family

Key Insights:
• Healing happens in relationship, not in isolation
• Friends and family can provide a corrective emotional experience
• Even small acts of support rewire survival brain patterns
• CPTSD recovery requires a supportive relational ecosystem
• Trauma-informed communication skills transform interactions

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/67797506Wed, 17 Sep 2025 17:23:37 +0000GregoryIn this episode, we explore how the people closest to us can become powerful catalysts for healing from Complex PTSD. Discover why reconnecting with friends and family—even after deep trauma—can rewire your nervous system, build trust, and accelerate...
What You'll Learn:
• How safe relationships trigger neuroplasticity in CPTSD
• Why isolating slows healing and connection accelerates it
• Steps to rebuild trust with loved ones after trauma
• How to set boundaries without shutting people out
• The role of mirror neurons in co-regulation with family

Key Insights:
• Healing happens in relationship, not in isolation
• Friends and family can provide a corrective emotional experience
• Even small acts of support rewire survival brain patterns
• CPTSD recovery requires a supportive relational ecosystem
• Trauma-informed communication skills transform interactions

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3213anxiety,attachment,boundaries,connection,cptsd,depression,grief,growth,healing,mentalhealth,psychology,ptsd,recovery,relationships,resilience,selfcare,support,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/reclaiming-your-voice-after-trauma-silenced-it-cptsd-healing-path--67802774
What You'll Learn:
• How trauma silences your voice and keeps you stuck
• Practical steps to safely start speaking your truth
• Ways to overcome the fear of being heard or judged
• How to reconnect with your inner voice and needs
• Building a support system that encourages vocal expression

Key Insights:
• Silence is a survival response, not a character flaw
• Reclaiming voice is a gradual, non-linear process
• Somatic practices can unlock blocked vocal expression
• Shame often masks the desire to speak up
• Healing your voice heals your relationship with yourself

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy (Eye Movement Desensitization and Reprocessing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/67802774Thu, 18 Sep 2025 04:04:03 +0000GregoryIn this episode, we explore the profound journey of reclaiming your voice after trauma has silenced it, specifically within the context of CPTSD healing. Discover how to break free from the grip of forced muteness, rebuild self-expression, and find...
What You'll Learn:
• How trauma silences your voice and keeps you stuck
• Practical steps to safely start speaking your truth
• Ways to overcome the fear of being heard or judged
• How to reconnect with your inner voice and needs
• Building a support system that encourages vocal expression

Key Insights:
• Silence is a survival response, not a character flaw
• Reclaiming voice is a gradual, non-linear process
• Somatic practices can unlock blocked vocal expression
• Shame often masks the desire to speak up
• Healing your voice heals your relationship with yourself

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy (Eye Movement Desensitization and Reprocessing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1140boundaries,coping,emotions,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,voice,wellnessfalsefullhttps://www.spreaker.com/episode/explore-mindfulness-techniques-that-actually-work-for-trauma--67846372
What You'll Learn:
• How to identify which mindfulness practices are trauma-sensitive
• A simple grounding technique to use when triggered
• Why traditional 'stay with the breath' can worsen flashbacks
• How to use external focus to regulate your nervous system
• The role of loving-kindness meditation in healing shame

Key Insights:
• Trauma survivors often need to modify mindfulness to avoid retraumatization
• Orienting to the environment is a powerful first step in mindfulness
• Pendulation between safety and activation builds resilience
• Mindfulness can be practiced with eyes open and moving
• Self-compassion is a prerequisite, not a luxury, for trauma work

Recommended Resources:
• 'The Body Keeps the Score' by Bessel van der Kolk
• 'Trauma-Sensitive Mindfulness' by David Treleaven
• 'Complex PTSD: From Surviving to Thriving' by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/67846372Mon, 22 Sep 2025 04:10:07 +0000GregoryIn this episode, we explore mindfulness techniques that are genuinely safe and effective for those with complex trauma. Traditional meditation can sometimes backfire for CPTSD survivors, but specific approaches like orienting, pendulation, and...
What You'll Learn:
• How to identify which mindfulness practices are trauma-sensitive
• A simple grounding technique to use when triggered
• Why traditional 'stay with the breath' can worsen flashbacks
• How to use external focus to regulate your nervous system
• The role of loving-kindness meditation in healing shame

Key Insights:
• Trauma survivors often need to modify mindfulness to avoid retraumatization
• Orienting to the environment is a powerful first step in mindfulness
• Pendulation between safety and activation builds resilience
• Mindfulness can be practiced with eyes open and moving
• Self-compassion is a prerequisite, not a luxury, for trauma work

Recommended Resources:
• 'The Body Keeps the Score' by Bessel van der Kolk
• 'Trauma-Sensitive Mindfulness' by David Treleaven
• 'Complex PTSD: From Surviving to Thriving' by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3269anxiety,cptsd,dissociation,flashbacks,grounding,healing,meditation,mentalhealth,mindfulness,nervoussystem,psychology,ptsd,recovery,resilience,selfcare,selfcompassion,therapy,trauma,traumainformed,triggersfalsefullhttps://www.spreaker.com/episode/breaking-cptsd-s-negative-self-talk-cycle-science-backed-tools--67914006
What You'll Learn:
• How to identify your inner critic's triggers and patterns
• Three evidence-based techniques to interrupt self-talk loops
• The role of neuroplasticity in rewiring negative patterns
• How to use cognitive defusion for CPTSD-related thoughts
• Practical steps to build sustainable self-compassion

Key Insights:
• Negative self-talk often originates as a survival mechanism from trauma
• The brain's default mode network is overactive in CPTSD
• Labeling emotions reduces their intensity—science confirms this
• Self-talk cycles reinforce shame and helplessness over time
• Targeted tools can start rewiring neural pathways within weeks

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Self-Compassion" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/67914006Fri, 26 Sep 2025 21:17:07 +0000GregoryIn this episode, we dive into the science behind CPTSD's relentless negative self-talk and share practical, evidence-based tools to break the cycle. Learn how trauma rewires your inner critic and discover techniques—from cognitive defusion to somatic...
What You'll Learn:
• How to identify your inner critic's triggers and patterns
• Three evidence-based techniques to interrupt self-talk loops
• The role of neuroplasticity in rewiring negative patterns
• How to use cognitive defusion for CPTSD-related thoughts
• Practical steps to build sustainable self-compassion

Key Insights:
• Negative self-talk often originates as a survival mechanism from trauma
• The brain's default mode network is overactive in CPTSD
• Labeling emotions reduces their intensity—science confirms this
• Self-talk cycles reinforce shame and helplessness over time
• Targeted tools can start rewiring neural pathways within weeks

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Self-Compassion" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1172anxiety,cptsd,depression,grounding,healing,innercritic,mentalhealth,mindfulness,neuroplasticity,psychology,ptsd,recovery,resilience,selfcare,selfcompassion,selftalk,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/finding-the-right-therapist-for-long-term-recovery--67959425
What You'll Learn:
• How to vet therapists for CPTSD specialization
• Key questions to ask during initial consultations
• Red flags that signal a poor therapeutic fit
• The importance of trauma-informed modalities like EMDR or IFS
• How to align therapist approach with your recovery stage

Key Insights:
• The therapist's own trauma training matters more than years of experience
• A strong therapeutic alliance predicts better outcomes than any technique
• Different recovery phases require different therapeutic styles
• Trust your gut: dissociation can mask red flags
• Long-term recovery often involves multiple therapists over time

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• IFS (Internal Family Systems) Therapy

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/67959425Wed, 01 Oct 2025 03:13:48 +0000GregoryIn this episode, we dive deep into the critical process of finding the right therapist for long-term CPTSD recovery. Discover how to navigate the overwhelming options and identify a practitioner who truly understands complex trauma—so you can build a...
What You'll Learn:
• How to vet therapists for CPTSD specialization
• Key questions to ask during initial consultations
• Red flags that signal a poor therapeutic fit
• The importance of trauma-informed modalities like EMDR or IFS
• How to align therapist approach with your recovery stage

Key Insights:
• The therapist's own trauma training matters more than years of experience
• A strong therapeutic alliance predicts better outcomes than any technique
• Different recovery phases require different therapeutic styles
• Trust your gut: dissociation can mask red flags
• Long-term recovery often involves multiple therapists over time

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• IFS (Internal Family Systems) Therapy

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3224anxiety,attachment,boundaries,childhood,cptsd,dissociation,emdr,healing,health,integration,mental,mindfulness,psychology,ptsd,recovery,resilience,somatic,therapy,trauma,triggersfalsefullhttps://www.spreaker.com/episode/build-independence-after-trauma-build-your-agency--67959463
What You'll Learn:
• How trauma erodes your sense of agency and what to do about it
• 5 daily practices to rebuild self-trust and decision-making
• Strategies to set healthy boundaries without guilt
• How to identify and overcome learned helplessness patterns
• The connection between agency and emotional regulation skills

Key Insights:
• Agency is not a fixed trait—it can be rebuilt step by step
• Small wins compound to restore a sense of control over your life
• Trauma often creates a false belief that you are powerless
• True independence means choosing interdependence, not isolation
• Building agency requires both internal self-compassion and external support

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/67959463Fri, 03 Oct 2025 04:20:07 +0000GregoryIn this episode, we dive deep into what it truly means to reclaim your independence after trauma. Discover how to rebuild your sense of agency—the inner authority to make choices that align with your authentic self—and break free from patterns of...
What You'll Learn:
• How trauma erodes your sense of agency and what to do about it
• 5 daily practices to rebuild self-trust and decision-making
• Strategies to set healthy boundaries without guilt
• How to identify and overcome learned helplessness patterns
• The connection between agency and emotional regulation skills

Key Insights:
• Agency is not a fixed trait—it can be rebuilt step by step
• Small wins compound to restore a sense of control over your life
• Trauma often creates a false belief that you are powerless
• True independence means choosing interdependence, not isolation
• Building agency requires both internal self-compassion and external support

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1187anxiety,autonomy,boundaries,cptsd,healing,independence,mentalhealth,mindfulness,psychology,ptsd,recovery,resilience,selfcare,selfcompassion,suicide,therapy,trauma,triggers,validation,wellnessfalsefullhttps://www.spreaker.com/episode/when-gratitude-feels-impossible-finding-your-way-trauma-podcast--68033702
What You'll Learn:
• Why gratitude can feel triggering for trauma survivors
• How to distinguish forced positivity from authentic appreciation
• A simple 30-second practice to start when gratitude feels impossible
• The role of self-compassion in rebuilding gratitude capacity
• How to reframe gratitude as a gentle, gradual skill—not a moral obligation

Key Insights:
• Gratitude is not a cure; it's a resource that must be trauma-informed
• Trying to force gratitude can activate shame and inner critic loops
• Somatic safety comes before any gratitude practice will stick
• Small, specific moments of noticing are more effective than big thankfulness lists
• Anger and grief can coexist with gratitude—you don't have to choose

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Internal Family Systems (IFS) therapy model

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68033702Mon, 06 Oct 2025 17:51:31 +0000GregoryIn this episode, we explore the raw challenge of trying to practice gratitude when your nervous system is stuck in survival mode. For trauma survivors, gratitude can feel forced, fake, or even impossible—but it doesn't have to be. We break down why...
What You'll Learn:
• Why gratitude can feel triggering for trauma survivors
• How to distinguish forced positivity from authentic appreciation
• A simple 30-second practice to start when gratitude feels impossible
• The role of self-compassion in rebuilding gratitude capacity
• How to reframe gratitude as a gentle, gradual skill—not a moral obligation

Key Insights:
• Gratitude is not a cure; it's a resource that must be trauma-informed
• Trying to force gratitude can activate shame and inner critic loops
• Somatic safety comes before any gratitude practice will stick
• Small, specific moments of noticing are more effective than big thankfulness lists
• Anger and grief can coexist with gratitude—you don't have to choose

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Internal Family Systems (IFS) therapy model

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3291anxiety,boundaries,cptsd,depression,gratitude,healing,hypervigilance,mindfulness,nervous,neuroplasticity,psychology,ptsd,recovery,resilience,selfcare,shame,system,therapy,trauma,triggersfalsefullhttps://www.spreaker.com/episode/building-emotional-resilience-without-toughing-it-out--68085346
What You'll Learn:
• How to define resilience without self-abandonment
• Why "toughing it out" backfires for CPTSD survivors
• Practical exercises for nervous system regulation
• The role of self-compassion in building real strength
• How to set boundaries without guilt or shutdown

Key Insights:
• Resilience is a skill, not a personality trait
• Emotional safety must precede emotional growth
• Vulnerability and resilience are complementary, not opposed
• The body stores resilience patterns from past trauma
• Small, consistent actions build lasting emotional capacity

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Self-Compassion" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68085346Fri, 10 Oct 2025 04:10:07 +0000GregoryIn this episode, we explore a counterintuitive approach to building emotional resilience that doesn't require you to tough it out or suppress your feelings. Learn how to cultivate true strength through self-compassion, nervous system regulation, and...
What You'll Learn:
• How to define resilience without self-abandonment
• Why "toughing it out" backfires for CPTSD survivors
• Practical exercises for nervous system regulation
• The role of self-compassion in building real strength
• How to set boundaries without guilt or shutdown

Key Insights:
• Resilience is a skill, not a personality trait
• Emotional safety must precede emotional growth
• Vulnerability and resilience are complementary, not opposed
• The body stores resilience patterns from past trauma
• Small, consistent actions build lasting emotional capacity

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Self-Compassion" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1132anxiety,attachment,boundaries,cptsd,depression,emotions,healing,mentalhealth,mindfulness,neuroscience,psychology,ptsd,recovery,resilience,selfcare,selfcompassion,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/managing-transitions-when-your-nervous-system-screams--68151685
What You'll Learn:
• Why your nervous system perceives transitions as life-threatening danger.
• How to identify your unique transition triggers and early warning signs.
• Grounding techniques to stay present during unexpected shifts.
• A step-by-step process for planning safe transitions in advance.
• How to rebuild trust with your body after repeated dysregulation.

Key Insights:
• Transition distress often stems from childhood unpredictability and lack of safety.
• The nervous system cannot distinguish between a real threat and a perceived one.
• Small, predictable rituals can signal safety and reduce transition anxiety.
• Somatic practices like orienting and pendulation help reset the alarm response.
• Self-compassion is essential—shaming yourself for reacting only deepens the cycle.

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Waking the Tiger: Healing Trauma" by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68151685Wed, 15 Oct 2025 16:34:01 +0000GregoryIn this episode, we explore why even small transitions—like ending a phone call or walking into a grocery store—can trigger a full-blown fight-or-flight response when you live with CPTSD. Learn how to recognize the nervous system's false alarm and...
What You'll Learn:
• Why your nervous system perceives transitions as life-threatening danger.
• How to identify your unique transition triggers and early warning signs.
• Grounding techniques to stay present during unexpected shifts.
• A step-by-step process for planning safe transitions in advance.
• How to rebuild trust with your body after repeated dysregulation.

Key Insights:
• Transition distress often stems from childhood unpredictability and lack of safety.
• The nervous system cannot distinguish between a real threat and a perceived one.
• Small, predictable rituals can signal safety and reduce transition anxiety.
• Somatic practices like orienting and pendulation help reset the alarm response.
• Self-compassion is essential—shaming yourself for reacting only deepens the cycle.

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Waking the Tiger: Healing Trauma" by Peter Levine

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3318anxiety,attachment,boundaries,cptsd,dissociation,grief,grounding,healing,mentalhealth,mindfulness,nervous,recovery,resilience,selfcare,selfcompassion,system,therapy,transitions,trauma,triggersfalsefullhttps://www.spreaker.com/episode/healing-through-art-writing-when-words-aren-t-enough--68189246
What You'll Learn:
• How art bypasses verbal centers to process trauma
• Why writing helps externalize overwhelming feelings
• Simple prompts to start expressive art at home
• The difference between art therapy and casual creativity
• How to overcome perfectionism in creative healing

Key Insights:
• Trauma is stored in the body, not just the mind
• Nonverbal expression can reach dissociated parts
• Art creates a safe container for intense emotions
• Writing restructures traumatic memories over time
• Consistency matters more than skill in creative healing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher
• "The Artist's Way" by Julia Cameron

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68189246Sat, 18 Oct 2025 03:45:33 +0000GregoryIn this episode, we explore how creative expression—through art and writing—can unlock healing pathways when traditional talk therapy falls short for complex trauma survivors. Discover why words alone often fail to capture the depth of CPTSD...
What You'll Learn:
• How art bypasses verbal centers to process trauma
• Why writing helps externalize overwhelming feelings
• Simple prompts to start expressive art at home
• The difference between art therapy and casual creativity
• How to overcome perfectionism in creative healing

Key Insights:
• Trauma is stored in the body, not just the mind
• Nonverbal expression can reach dissociated parts
• Art creates a safe container for intense emotions
• Writing restructures traumatic memories over time
• Consistency matters more than skill in creative healing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher
• "The Artist's Way" by Julia Cameron

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1168art,brain,cptsd,creativity,emotions,expression,healing,journaling,mental,mindfulness,nervous,processing,psychology,recovery,resilience,selfcare,survivors,therapy,trauma,writingfalsefullhttps://www.spreaker.com/episode/mastering-panic-attacks-with-proven-grounding-techniques--68252266
What You'll Learn:
• The 5-4-3-2-1 sensory grounding method
• How to use breathwork to calm your nervous system
• Why grounding works for trauma-induced panic
• Practical steps to use during an attack
• How to build a grounding toolkit for daily use

Key Insights:
• Panic attacks are survival responses gone haywire
• Grounding reconnects you to the present moment
• The body's memory of trauma triggers panic
• Consistency in practice reduces attack frequency
• Self-compassion is crucial during panic

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• Complex PTSD: From Surviving to Thriving by Pete Walker
• The Anxiety and Phobia Workbook by Edmund Bourne

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68252266Thu, 23 Oct 2025 12:21:59 +0000GregoryIn this episode, we dive into practical, evidence-based grounding techniques to master panic attacks, offering immediate relief and long-term strategies for those with CPTSD. Learn how to interrupt the panic cycle using your senses and body awareness,...
What You'll Learn:
• The 5-4-3-2-1 sensory grounding method
• How to use breathwork to calm your nervous system
• Why grounding works for trauma-induced panic
• Practical steps to use during an attack
• How to build a grounding toolkit for daily use

Key Insights:
• Panic attacks are survival responses gone haywire
• Grounding reconnects you to the present moment
• The body's memory of trauma triggers panic
• Consistency in practice reduces attack frequency
• Self-compassion is crucial during panic

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• Complex PTSD: From Surviving to Thriving by Pete Walker
• The Anxiety and Phobia Workbook by Edmund Bourne

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3158anxiety,breathing,cptsd,dissociation,flashbacks,grounding,healing,mentalhealth,mindfulness,nervous,panic,psychology,recovery,resilience,selfcare,system,techniques,therapy,trauma,triggersfalsefullhttps://www.spreaker.com/episode/taming-emotional-flashbacks-from-hijacked-to-healing--68339579
What You'll Learn:
• Identify the signs of an emotional flashback.
• Understand the neurobiology behind flashbacks.
• Use grounding techniques to regain control.
• Develop a personalized flashback management plan.
• Build self-compassion during the aftermath.

Key Insights:
• Flashbacks are not memories but felt experiences.
• The inner critic often amplifies flashback intensity.
• Safety signals can interrupt the hijack.
• Somatic practices help release stored trauma.
• Healing requires reconnecting with the present moment.

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68339579Wed, 29 Oct 2025 21:14:27 +0000GregoryIn this episode, we dive deep into the intense experience of emotional flashbacks—those sudden, overwhelming feelings that transport you back to traumatic moments. Learn how to recognize the hijack and discover practical strategies to return to a...
What You'll Learn:
• Identify the signs of an emotional flashback.
• Understand the neurobiology behind flashbacks.
• Use grounding techniques to regain control.
• Develop a personalized flashback management plan.
• Build self-compassion during the aftermath.

Key Insights:
• Flashbacks are not memories but felt experiences.
• The inner critic often amplifies flashback intensity.
• Safety signals can interrupt the hijack.
• Somatic practices help release stored trauma.
• Healing requires reconnecting with the present moment.

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1145anxiety,childhood,cptsd,emotions,flashbacks,grounding,healing,help,mental,mindfulness,nervous,psychology,recovery,resilience,selfcare,shame,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/breaking-the-social-anxiety-cycle-trauma-healing-podcast--68339577
What You'll Learn:
• How social anxiety originates from childhood trauma
• The role of the inner critic in fueling avoidance
• Techniques to calm your hypervigilant nervous system
• How to reframe rejection as a trauma response
• Steps to rebuild trust in yourself and others

Key Insights:
• Social anxiety is often a protective strategy from past trauma
• Avoidance reinforces the fear cycle—exposure is key
• Healing requires addressing both mind and body
• Self-compassion breaks the shame spiral
• Consistency in small steps rewires neural pathways

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy resources

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68339577Wed, 29 Oct 2025 22:20:07 +0000GregoryIn this episode, we tackle the vicious cycle of social anxiety from a trauma-informed perspective. Discover how your past wounds fuel social fears and learn practical steps to break free using CPTSD healing techniques. We explore the connection...
What You'll Learn:
• How social anxiety originates from childhood trauma
• The role of the inner critic in fueling avoidance
• Techniques to calm your hypervigilant nervous system
• How to reframe rejection as a trauma response
• Steps to rebuild trust in yourself and others

Key Insights:
• Social anxiety is often a protective strategy from past trauma
• Avoidance reinforces the fear cycle—exposure is key
• Healing requires addressing both mind and body
• Self-compassion breaks the shame spiral
• Consistency in small steps rewires neural pathways

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy resources

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1155anxiety,attachment,boundaries,connection,cptsd,dissociation,grounding,healing,hypervigilance,mindfulness,nervous,recovery,relationships,resilience,selfcare,shame,system,therapy,trauma,triggersfalsefullhttps://www.spreaker.com/episode/nature-therapy-s-healing-power-for-trauma-survivors--68339578
What You'll Learn:
• How nature lowers cortisol and calms the fight-or-flight response
• Simple grounding techniques using natural elements like soil and water
• Why rhythmic sounds (birds, wind) signal safety to the trauma brain
• How to create a daily nature practice even in urban environments
• The link between biophilia and healing fragmented self-states

Key Insights:
• Nature’s unpredictable yet rhythmic patterns mimic secure attachment cues
• Forest bathing increases parasympathetic activity for deep relaxation
• Green spaces reduce rumination and improve working memory in CPTSD
• Sensory engagement with nature helps rewire trauma-related neural pathways
• Ecotherapy is gaining clinical recognition as an adjunct trauma treatment

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative" by Florence Williams

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68339578Thu, 30 Oct 2025 06:20:07 +0000GregoryIn this episode, we explore how nature therapy can be a powerful, accessible tool for trauma survivors navigating the complexities of CPTSD. Discover how time outdoors—whether forest bathing, gardening, or simply sitting in a park—can regulate your...
What You'll Learn:
• How nature lowers cortisol and calms the fight-or-flight response
• Simple grounding techniques using natural elements like soil and water
• Why rhythmic sounds (birds, wind) signal safety to the trauma brain
• How to create a daily nature practice even in urban environments
• The link between biophilia and healing fragmented self-states

Key Insights:
• Nature’s unpredictable yet rhythmic patterns mimic secure attachment cues
• Forest bathing increases parasympathetic activity for deep relaxation
• Green spaces reduce rumination and improve working memory in CPTSD
• Sensory engagement with nature helps rewire trauma-related neural pathways
• Ecotherapy is gaining clinical recognition as an adjunct trauma treatment

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative" by Florence Williams

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1181anxiety,cptsd,depression,dissociation,flashbacks,grounding,healing,hypervigilance,mindfulness,nature,nervous,psychology,recovery,regulation,resilience,selfcare,stress,therapy,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/unlocking-healing-through-self-reflection-trauma-recovery--68339583
What You'll Learn:
• How self-reflection activates the brain's healing pathways
• Why trauma survivors often avoid introspection—and how to start
• The difference between rumination and reflective processing
• A simple daily practice to build self-awareness safely
• How to use journaling to reframe traumatic memories

Key Insights:
• Self-reflection helps integrate fragmented parts of the self
• Trauma recovery requires both emotional and cognitive processing
• The body holds memories that reflection can gradually release
• Self-compassion is the foundation for honest self-examination
• Healing is not linear—reflection allows for flexible adaptation

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Internal Family Systems (IFS) therapy resources

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68339583Fri, 31 Oct 2025 04:25:07 +0000GregoryIn this episode, we explore how self-reflection can unlock deep healing for those navigating complex trauma. Discover why looking inward—not as a chore but as a compassionate practice—can rewire your nervous system and help you reclaim your sense of...
What You'll Learn:
• How self-reflection activates the brain's healing pathways
• Why trauma survivors often avoid introspection—and how to start
• The difference between rumination and reflective processing
• A simple daily practice to build self-awareness safely
• How to use journaling to reframe traumatic memories

Key Insights:
• Self-reflection helps integrate fragmented parts of the self
• Trauma recovery requires both emotional and cognitive processing
• The body holds memories that reflection can gradually release
• Self-compassion is the foundation for honest self-examination
• Healing is not linear—reflection allows for flexible adaptation

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Internal Family Systems (IFS) therapy resources

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3217bathing gardening hypervigilan,connection inner,cptsd trauma,healing nature,health mindfulness trauma-info,healthy,love,panic,peace,podcast,recovery nature,reduction forest,reflection resilience somatic,regulation dissociation self,system stress,therapy healing mental,warfalsefullhttps://www.spreaker.com/episode/breaking-the-inner-critic-cycle-self-compassion-that--68339581
What You'll Learn:
• How to identify the inner critic's destructive patterns
• The difference between self-compassion and self-indulgence
• Practical exercises to soothe your nervous system
• Why self-criticism is a trauma response, not a flaw
• Steps to build a kinder internal dialogue

Key Insights:
• The inner critic is a survival mechanism, not your identity
• Self-compassion reduces cortisol and activates the parasympathetic system
• Shame thrives in secrecy; sharing breaks its power
• Repetition of self-compassion practices rewires neural pathways
• Healing requires patience—progress is nonlinear

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68339581Sat, 01 Nov 2025 05:40:08 +0000GregoryIn this episode, we dive deep into the relentless inner critic that fuels CPTSD cycles and explore how self-compassion isn't just a gentle concept—it's a powerful, evidence-based tool for rewiring your brain and reclaiming your inner peace. Learn to...
What You'll Learn:
• How to identify the inner critic's destructive patterns
• The difference between self-compassion and self-indulgence
• Practical exercises to soothe your nervous system
• Why self-criticism is a trauma response, not a flaw
• Steps to build a kinder internal dialogue

Key Insights:
• The inner critic is a survival mechanism, not your identity
• Self-compassion reduces cortisol and activates the parasympathetic system
• Shame thrives in secrecy; sharing breaks its power
• Repetition of self-compassion practices rewires neural pathways
• Healing requires patience—progress is nonlinear

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1150anxiety,compassion,cptsd,depression,healing,innercritic,mentalhealth,mindfulness,psychology,ptsd,recovery,resilience,selfcare,selfcompassion,shame,therapy,trauma,traumarecovery,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/from-survival-to-meaning-how-to-find-your-purpose--68339582
What You'll Learn:
• How to identify your core values beyond trauma
• Steps to reframe your trauma narrative into strength
• Practical exercises to cultivate purpose daily
• Ways to reconnect with your authentic self
• Strategies to overcome the 'empty' feeling after survival

Key Insights:
• Purpose is not a destination but a process of rediscovery
• Trauma can actually clarify what truly matters
• Small consistent actions build meaning over time
• Community support accelerates the journey
• Self-compassion is essential for sustainable growth

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Man's Search for Meaning" by Viktor Frankl

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68339582Sun, 02 Nov 2025 07:50:08 +0000GregoryIn this episode, we explore the transformative journey from surviving trauma to discovering a meaningful life after CPTSD. Learn how to shift from a survival mindset to one of purpose, using evidence-based strategies and personal insights. What...
What You'll Learn:
• How to identify your core values beyond trauma
• Steps to reframe your trauma narrative into strength
• Practical exercises to cultivate purpose daily
• Ways to reconnect with your authentic self
• Strategies to overcome the 'empty' feeling after survival

Key Insights:
• Purpose is not a destination but a process of rediscovery
• Trauma can actually clarify what truly matters
• Small consistent actions build meaning over time
• Community support accelerates the journey
• Self-compassion is essential for sustainable growth

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Man's Search for Meaning" by Viktor Frankl

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3227cptsd,emotional-wellness,finding,healing,identity,meaning,mental-health,mindfulness,personal-growth,post-traumatic-growth,psychology,purpose,recovery,resilience,self-compassion,self-help,support,survival,therapy,traumafalsefullhttps://www.spreaker.com/episode/breaking-the-social-anxiety-cycle--68339580
What You'll Learn:
* How CPTSD uniquely fuels social anxiety through hypervigilance
* Simple grounding techniques to calm social panic in real time
* Why shame is the hidden engine of avoidance and how to reduce it
* Steps to rebuild trust in yourself and others after trauma
* How to set boundaries without guilt or fear of rejection

Key Insights

* Social anxiety in CPTSD is often a flashback to past relational danger
* Your nervous system mistakes social settings for life‑threatening situations
* Avoidance reinforces the belief that you are fundamentally flawed
* True safety comes from internal regulation, not external reassurance
* Small, repeated “risks” rewire the brain for connection over time

Recommended Resources:

* Complex PTSD: From Surviving to Thriving by Pete Walker – a foundational book on trauma recovery
* The Body Keeps the Score by Bessel van der Kolk – explains how trauma lives in the body
* CPTSD Foundation (cptsdfoundation.org) – offers free support groups and educational content
* Social Anxiety and CPTSD article on Psychology Today – bridges the two conditions

Coming Up Next

Next episode we explore how to stop emotional flashbacks before they hijack your day, giving you a simple three‑step protocol to regain control in under a minute.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68339580Mon, 03 Nov 2025 05:50:08 +0000GregoryIn this episode, we break down the powerful link between Complex PTSD and social anxiety, exploring why traditional anxiety fixes often fail for trauma survivors. You will discover how hypervigilance, shame, and emotional flashbacks drive that...
What You'll Learn:
* How CPTSD uniquely fuels social anxiety through hypervigilance
* Simple grounding techniques to calm social panic in real time
* Why shame is the hidden engine of avoidance and how to reduce it
* Steps to rebuild trust in yourself and others after trauma
* How to set boundaries without guilt or fear of rejection

Key Insights

* Social anxiety in CPTSD is often a flashback to past relational danger
* Your nervous system mistakes social settings for life‑threatening situations
* Avoidance reinforces the belief that you are fundamentally flawed
* True safety comes from internal regulation, not external reassurance
* Small, repeated “risks” rewire the brain for connection over time

Recommended Resources:

* Complex PTSD: From Surviving to Thriving by Pete Walker – a foundational book on trauma recovery
* The Body Keeps the Score by Bessel van der Kolk – explains how trauma lives in the body
* CPTSD Foundation (cptsdfoundation.org) – offers free support groups and educational content
* Social Anxiety and CPTSD article on Psychology Today – bridges the two conditions

Coming Up Next

Next episode we explore how to stop emotional flashbacks before they hijack your day, giving you a simple three‑step protocol to regain control in under a minute.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3247anxiety,breaking,coping,cptsd,cycle,emotions,growth,healing,innerchild,mentalhealth,mindfulness,ptsd,recovery,resilience,selfcare,socialanxiety,support,therapy,trauma,triggersfalsefullhttps://www.spreaker.com/episode/reclaim-sleep-trauma-informed-night-routines--68438843
What You'll Learn:
• Why CPTSD causes insomnia, nightmares, and restless sleep
• How to create a bedtime routine that feels safe, not rigid
• The role of nervous system regulation in falling asleep
• Simple grounding exercises to do before bed
• How to handle nighttime flashbacks or hyperarousal

Key Insights:
• Sleep disruptions in CPTSD are survival responses, not failures
• Traditional sleep hygiene can backfire for trauma survivors
• A predictable, low-demand routine signals safety to the brain
• Somatic practices like gentle stretching or body scans reduce cortisol
• Consistency matters more than perfection for rebuilding sleep trust

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Sleep and Recovery" – guided sleep meditations from Insight Timer

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68438843Wed, 05 Nov 2025 22:23:31 +0000GregoryIn this episode, we explore how CPTSD hijacks your sleep and why traditional sleep advice often fails trauma survivors. You'll discover a trauma-informed night routine designed to calm your nervous system, reduce hypervigilance, and help you finally...
What You'll Learn:
• Why CPTSD causes insomnia, nightmares, and restless sleep
• How to create a bedtime routine that feels safe, not rigid
• The role of nervous system regulation in falling asleep
• Simple grounding exercises to do before bed
• How to handle nighttime flashbacks or hyperarousal

Key Insights:
• Sleep disruptions in CPTSD are survival responses, not failures
• Traditional sleep hygiene can backfire for trauma survivors
• A predictable, low-demand routine signals safety to the brain
• Somatic practices like gentle stretching or body scans reduce cortisol
• Consistency matters more than perfection for rebuilding sleep trust

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Sleep and Recovery" – guided sleep meditations from Insight Timer

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2939anxiety,breathing,cptsd,grounding,healing,health,hypervigilance,mental,mindfulness,nervous,recovery,regulation,resilience,selfcare,sleep,system,therapy,tools,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/cptsd-your-nervous-system-through-yoga--68456826
What You'll Learn:
• How yoga activates the parasympathetic nervous system
• Specific poses for releasing trauma stored in the body
• Breathwork techniques to downregulate your stress response
• The science behind neuroplasticity and rewiring trauma patterns
• A simple 10-minute yoga sequence for daily regulation

Key Insights:
• The vagus nerve is key to shifting from fight/flight to rest/digest
• Gentle movement can be more effective than intense exercise for CPTSD
• Yoga nidra induces a state of deep relaxation similar to sleep
• Consistent practice builds interoceptive awareness and self-trust
• Trauma-sensitive yoga avoids triggering by focusing on choice and safety

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Trauma-Sensitive Yoga in Therapy" by David Emerson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68456826Fri, 07 Nov 2025 05:55:07 +0000GregoryIn this episode, we explore how yoga can directly rewire your nervous system to calm the hyperarousal and dysregulation of CPTSD. Discover specific poses, breathing techniques, and mindfulness practices that target the vagus nerve and promote safety...
What You'll Learn:
• How yoga activates the parasympathetic nervous system
• Specific poses for releasing trauma stored in the body
• Breathwork techniques to downregulate your stress response
• The science behind neuroplasticity and rewiring trauma patterns
• A simple 10-minute yoga sequence for daily regulation

Key Insights:
• The vagus nerve is key to shifting from fight/flight to rest/digest
• Gentle movement can be more effective than intense exercise for CPTSD
• Yoga nidra induces a state of deep relaxation similar to sleep
• Consistent practice builds interoceptive awareness and self-trust
• Trauma-sensitive yoga avoids triggering by focusing on choice and safety

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Trauma-Sensitive Yoga in Therapy" by David Emerson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>971body,breath,cptsd,grounding,healing,mental,mindfulness,movement,nervous,psychology,recovery,resilience,safety,selfcare,somatic,system,therapy,trauma,wellness,yogafalsefullhttps://www.spreaker.com/episode/transform-from-isolation-to-connection-support-groups-transform--68456825
What You'll Learn:
• How support groups reduce isolation and shame in CPTSD
• The role of peer validation in rewiring trauma responses
• Tips for finding a safe, effective CPTSD support group
• How to balance group support with individual therapy
• Strategies for dealing with triggers in a group setting

Key Insights:
• Support groups provide a corrective emotional experience
• Hearing others' stories normalizes your own symptoms
• Group dynamics can mirror early attachment patterns
• Facilitated groups offer structure and safety for deep work
• Online groups expand access for those with limited mobility

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• Adult Children of Alcoholics & Dysfunctional Families (ACA) meetings

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68456825Mon, 10 Nov 2025 05:50:07 +0000GregoryIn this episode, we explore how support groups can be a game-changer for those healing from Complex PTSD. Discover why shared experiences, validation, and community are essential for recovery, and learn practical steps to find or start a support group...
What You'll Learn:
• How support groups reduce isolation and shame in CPTSD
• The role of peer validation in rewiring trauma responses
• Tips for finding a safe, effective CPTSD support group
• How to balance group support with individual therapy
• Strategies for dealing with triggers in a group setting

Key Insights:
• Support groups provide a corrective emotional experience
• Hearing others' stories normalizes your own symptoms
• Group dynamics can mirror early attachment patterns
• Facilitated groups offer structure and safety for deep work
• Online groups expand access for those with limited mobility

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• Adult Children of Alcoholics & Dysfunctional Families (ACA) meetings

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3099attachment,community,cptsd,emotionalwellness,groups,healing,mentalhealth,peersupport,podcast,recovery,resilience,selfhelp,shame,support,therapy,transform,trauma,triggers,validationfalsefullhttps://www.spreaker.com/episode/rebuild-trust-after-trauma-nervous-system-healing--68456827
What You'll Learn:
• How trauma disrupts your nervous system's ability to trust
• Simple somatic practices to signal safety to your brain
• Why self-trust must come before trusting others
• How to rebuild trust at your own pace without shame
• The role of co-regulation in healing attachment wounds

Key Insights

• Your body stores memories of betrayal that override logical trust
• Hypervigilance is a survival strategy, not a character flaw
• Trust is rebuilt through thousands of small, safe interactions
• Nervous system healing requires patience and self-compassion
• True trust emerges when you feel safe in your own skin

Recommended Resources:

• The Body Keeps the Score by Bessel van der Kolk
• Complex PTSD: From Surviving to Thriving by Pete Walker
• Waking the Tiger: Healing Trauma by Peter Levine
• The Polyvagal Theory in Therapy by Deb Dana
• CPTSD Foundation website (cptsd.org) for free resources

Coming Up Next

Next episode, we dive into healing toxic shame—the hidden wound that keeps you stuck in self-blame—and how to cultivate genuine self-compassion that rewires your inner critic.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68456827Fri, 14 Nov 2025 05:50:07 +0000GregoryIn this episode, we explore the profound journey of rebuilding trust after trauma through the lens of nervous system healing. If you live with Complex PTSD, you know that trust isn't just broken with others—it's shattered within yourself. Your nervous...
What You'll Learn:
• How trauma disrupts your nervous system's ability to trust
• Simple somatic practices to signal safety to your brain
• Why self-trust must come before trusting others
• How to rebuild trust at your own pace without shame
• The role of co-regulation in healing attachment wounds

Key Insights

• Your body stores memories of betrayal that override logical trust
• Hypervigilance is a survival strategy, not a character flaw
• Trust is rebuilt through thousands of small, safe interactions
• Nervous system healing requires patience and self-compassion
• True trust emerges when you feel safe in your own skin

Recommended Resources:

• The Body Keeps the Score by Bessel van der Kolk
• Complex PTSD: From Surviving to Thriving by Pete Walker
• Waking the Tiger: Healing Trauma by Peter Levine
• The Polyvagal Theory in Therapy by Deb Dana
• CPTSD Foundation website (cptsd.org) for free resources

Coming Up Next

Next episode, we dive into healing toxic shame—the hidden wound that keeps you stuck in self-blame—and how to cultivate genuine self-compassion that rewires your inner critic.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>964boundaries,coping,cptsd,emotions,growth,healing,innerchild,mentalhealth,mindfulness,nervoussystem,peace,recovery,resilience,selfcare,selflove,therapy,trauma,triggers,trust,wellnessfalsefullhttps://www.spreaker.com/episode/how-to-navigate-reclaiming-your-self-worth-after-cptsd--68801469
What You'll Learn:
• Why CPTSD specifically attacks your sense of self-worth
• How to recognize and quiet the inner critic's toxic messages
• Practical exercises to reconnect with your inherent value
• The role of self-compassion in healing shame
• Ways to set boundaries that honor your worth

Key Insights:
• Self-worth is a birthright, not something you earn
• Trauma survivors often confuse worthiness with performance
• Healing requires grieving the self you never got to be
• The inner critic is a survival mechanism, not a truth-teller
• Reclaiming worth involves redefining your identity beyond trauma

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68801469Sat, 29 Nov 2025 22:07:41 +0000GregoryIn this episode, we dive deep into the painful but essential journey of reclaiming your self-worth after surviving complex trauma. CPTSD often leaves us feeling fundamentally broken, unworthy, and disconnected from our true value. We explore why...
What You'll Learn:
• Why CPTSD specifically attacks your sense of self-worth
• How to recognize and quiet the inner critic's toxic messages
• Practical exercises to reconnect with your inherent value
• The role of self-compassion in healing shame
• Ways to set boundaries that honor your worth

Key Insights:
• Self-worth is a birthright, not something you earn
• Trauma survivors often confuse worthiness with performance
• Healing requires grieving the self you never got to be
• The inner critic is a survival mechanism, not a truth-teller
• Reclaiming worth involves redefining your identity beyond trauma

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2677anxiety,boundaries,coping,emotions,growth,healing,innerchild,mental health,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/inner-peace-reboot-healing-from-trauma-and-forgiveness--68802250
What You'll Learn:
• How forgiveness rewires the traumatized brain
• Steps to release anger without denying your pain
• The difference between forgiveness and reconciliation
• Why inner peace starts with self-forgiveness
• Practical techniques to overcome forgiveness blocks

Key Insights:
• Trauma survivors often confuse forgiveness with weakness
• Forgiveness is a gift you give yourself, not the perpetrator
• Unresolved anger keeps the trauma bond active
• The body stores unforgiveness as chronic tension
• Inner peace is possible when we separate hurt from identity

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy as a tool for trauma processing

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68802250Sun, 30 Nov 2025 01:01:39 +0000GregoryIn this episode, we reboot your journey to inner peace by exploring the profound connection between healing from complex trauma and the power of forgiveness. Discover how letting go of resentment can unlock deep emotional recovery and create space for...
What You'll Learn:
• How forgiveness rewires the traumatized brain
• Steps to release anger without denying your pain
• The difference between forgiveness and reconciliation
• Why inner peace starts with self-forgiveness
• Practical techniques to overcome forgiveness blocks

Key Insights:
• Trauma survivors often confuse forgiveness with weakness
• Forgiveness is a gift you give yourself, not the perpetrator
• Unresolved anger keeps the trauma bond active
• The body stores unforgiveness as chronic tension
• Inner peace is possible when we separate hurt from identity

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy as a tool for trauma processing

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>909anxiety,boundaries,coping,emotions,growth,healing,innerchild,mental health,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/reclaiming-your-inner-strength-healing-trauma-through--68802407
What You'll Learn:
• How visualization reprograms trauma responses in the brain
• Step-by-step guided imagery to release stored body tension
• Using inner child visualization to rebuild self-compassion
• Techniques to transform fear into calm through mental rehearsal
• Daily 5-minute practices for lasting emotional regulation

Key Insights:
• Trauma memories are not fixed—visualization can rewrite their emotional charge
• The brain cannot distinguish between vividly imagined and real safety
• Pairing visualization with breathwork deepens the healing effect
• Consistency matters more than duration for neural rewiring
• Self-directed visualization builds a sense of agency over recovery

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68802407Mon, 01 Dec 2025 05:05:07 +0000GregoryIn this episode, we explore how visualization can become a powerful tool for reclaiming your inner strength and healing deep trauma. You’ll learn practical, science-backed methods to transform intrusive memories into sources of empowerment and...
What You'll Learn:
• How visualization reprograms trauma responses in the brain
• Step-by-step guided imagery to release stored body tension
• Using inner child visualization to rebuild self-compassion
• Techniques to transform fear into calm through mental rehearsal
• Daily 5-minute practices for lasting emotional regulation

Key Insights:
• Trauma memories are not fixed—visualization can rewrite their emotional charge
• The brain cannot distinguish between vividly imagined and real safety
• Pairing visualization with breathwork deepens the healing effect
• Consistency matters more than duration for neural rewiring
• Self-directed visualization builds a sense of agency over recovery

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>939anxiety,boundaries,coping,emotions,growth,healing,innerchild,mental health,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/reclaiming-your-inner-strength-navigating-family-dynamics-with-cptsd--68802904
What You'll Learn:
• How to identify CPTSD triggers within family interactions
• Techniques to set and maintain healthy boundaries
• Steps to regulate your nervous system during family events
• Ways to reframe guilt and shame around family expectations
• How to build a personal support system outside family

Key Insights:
• Family dynamics often mirror early attachment wounds
• Inner strength is reclaimed through consistent self-compassion
• Emotional flashbacks require grounding, not confrontation
• Boundaries are an act of self-respect, not rejection
• Healing family patterns benefits future generations

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson
• "The Body Keeps the Score" by Bessel van der Kolk

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68802904Wed, 03 Dec 2025 00:05:07 +0000GregoryIn this episode, we explore how to reclaim your inner strength when family dynamics trigger your CPTSD. Discover practical strategies to set boundaries, manage emotional flashbacks, and break free from toxic patterns without losing yourself. Whether...
What You'll Learn:
• How to identify CPTSD triggers within family interactions
• Techniques to set and maintain healthy boundaries
• Steps to regulate your nervous system during family events
• Ways to reframe guilt and shame around family expectations
• How to build a personal support system outside family

Key Insights:
• Family dynamics often mirror early attachment wounds
• Inner strength is reclaimed through consistent self-compassion
• Emotional flashbacks require grounding, not confrontation
• Boundaries are an act of self-respect, not rejection
• Healing family patterns benefits future generations

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson
• "The Body Keeps the Score" by Bessel van der Kolk

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2538anxiety,boundaries,coping,emotions,growth,healing,innerchild,mental health,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/reclaiming-your-power-coping-with-trauma-memories--68808103
What You'll Learn:
• How to recognize when a trauma memory is triggered
• Grounding techniques to stay present during flashbacks
• The role of self-compassion in memory processing
• Why avoidance keeps trauma alive and what to do instead
• Steps to reframe memories from threat to story

Key Insights:
• Trauma memories are stored differently than ordinary memories
• Your body holds the memory even when your mind tries to forget
• Reclaiming power starts with naming what you feel
• Small daily practices rebuild your sense of safety
• You are not broken—your brain adapted to survive

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy resources (emdr.com)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68808103Fri, 05 Dec 2025 00:05:07 +0000GregoryIn this episode, we explore how to reclaim your power when trauma memories resurface, offering practical strategies to cope without being overwhelmed. Discover why your brain stores trauma and how to transform those memories from sources of pain into...
What You'll Learn:
• How to recognize when a trauma memory is triggered
• Grounding techniques to stay present during flashbacks
• The role of self-compassion in memory processing
• Why avoidance keeps trauma alive and what to do instead
• Steps to reframe memories from threat to story

Key Insights:
• Trauma memories are stored differently than ordinary memories
• Your body holds the memory even when your mind tries to forget
• Reclaiming power starts with naming what you feel
• Small daily practices rebuild your sense of safety
• You are not broken—your brain adapted to survive

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy resources (emdr.com)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>898anxiety,boundaries,coping,emotions,growth,healing,innerchild,mental health,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/reclaim-your-inner-peace-healing-trauma-with-somatic--68823550
What You'll Learn:
• How to recognize when trauma is stored in your body
• Simple grounding exercises to calm your nervous system
• The role of pendulation in safe trauma processing
• How to build a personal resource bank for emotional regulation
• Why body awareness is the key to breaking trauma loops

Key Insights

• Trauma is not just a memory but a physical imprint in your tissues
• Somatic therapy bypasses the verbal brain to reach deeper layers
• Small, slow movements can unlock huge emotional releases
• Your vagus nerve is a direct pathway to safety and connection
• Healing happens when you feel your body without judgment

Recommended Resources:

• The Body Keeps the Score by Bessel van der Kolk
• Waking the Tiger: Healing Trauma by Peter A. Levine
• Polyvagal Theory in Therapy by Deb Dana
• The Complex PTSD Workbook by Arielle Schwartz
• Somatic Experiencing International website (traumahealing.org)

Coming Up Next

Next episode, we dive into inner child work and how reparenting yourself can transform your relationship with shame and self-worth.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68823550Mon, 08 Dec 2025 06:05:08 +0000GregoryIn this episode, we explore how somatic therapy offers a powerful path to healing from complex trauma by reconnecting the mind and body. If you have felt stuck in talk therapy or overwhelmed by emotional flashbacks, this episode explains why trauma...
What You'll Learn:
• How to recognize when trauma is stored in your body
• Simple grounding exercises to calm your nervous system
• The role of pendulation in safe trauma processing
• How to build a personal resource bank for emotional regulation
• Why body awareness is the key to breaking trauma loops

Key Insights

• Trauma is not just a memory but a physical imprint in your tissues
• Somatic therapy bypasses the verbal brain to reach deeper layers
• Small, slow movements can unlock huge emotional releases
• Your vagus nerve is a direct pathway to safety and connection
• Healing happens when you feel your body without judgment

Recommended Resources:

• The Body Keeps the Score by Bessel van der Kolk
• Waking the Tiger: Healing Trauma by Peter A. Levine
• Polyvagal Theory in Therapy by Deb Dana
• The Complex PTSD Workbook by Arielle Schwartz
• Somatic Experiencing International website (traumahealing.org)

Coming Up Next

Next episode, we dive into inner child work and how reparenting yourself can transform your relationship with shame and self-worth.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2486boundaries,coping,emotions,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,somatic,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/unlock-your-power-healing-trauma-through-vulnerability--68823560
What You'll Learn:
• Why vulnerability is essential for trauma recovery
• How to safely open up without feeling overwhelmed
• Practical steps to build emotional safety in relationships
• The link between vulnerability and authentic power
• Ways to overcome shame that blocks healing

Key Insights:
• Vulnerability rewires the brain’s threat response
• True strength comes from allowing yourself to be seen
• Healing accelerates when you release the armor of perfectionism
• Vulnerability fosters connection, which counters isolation
• Small acts of courage create momentum for deep healing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Daring Greatly" by Brené Brown

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68823560Fri, 12 Dec 2025 06:05:07 +0000GregoryIn this episode, we explore the counterintuitive truth that vulnerability is not a sign of weakness but a powerful tool for healing deep trauma. Discover how embracing your most tender parts can unlock resilience and transform your relationship with...
What You'll Learn:
• Why vulnerability is essential for trauma recovery
• How to safely open up without feeling overwhelmed
• Practical steps to build emotional safety in relationships
• The link between vulnerability and authentic power
• Ways to overcome shame that blocks healing

Key Insights:
• Vulnerability rewires the brain’s threat response
• True strength comes from allowing yourself to be seen
• Healing accelerates when you release the armor of perfectionism
• Vulnerability fosters connection, which counters isolation
• Small acts of courage create momentum for deep healing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Daring Greatly" by Brené Brown

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>908authenticity,boundaries,courage,cptsd,emotionalwellness,healing,mentalhealth,mindfulness,personalgrowth,power,recovery,resilience,selfcare,selfcompassion,shame,strength,therapy,trauma,unlock,vulnerabilityfalsefullhttps://www.spreaker.com/episode/reclaiming-your-inner-peace-after-trauma-healing-cptsd--68823570
What You'll Learn:
• How to identify signs of CPTSD and their impact on daily life
• Practical techniques to calm your nervous system after triggers
• Steps to rebuild a sense of safety within your own body
• How to set boundaries that protect your emotional well-being
• Ways to cultivate self-compassion and reduce inner criticism

Key Insights:
• Healing is not linear—progress comes in waves and cycles
• Inner peace starts with acknowledging, not suppressing, your pain
• Your trauma responses are survival strategies, not character flaws
• Reclaiming peace requires reconnecting with your body
• Community support can accelerate recovery and reduce shame

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• EMDR therapy (Eye Movement Desensitization and Reprocessing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68823570Mon, 15 Dec 2025 06:05:07 +0000GregoryIn this episode, we explore the journey of reclaiming your inner peace after trauma, offering actionable steps for healing Complex PTSD. Discover how to move from survival mode to a place of calm and self-compassion, even when the weight of the past...
What You'll Learn:
• How to identify signs of CPTSD and their impact on daily life
• Practical techniques to calm your nervous system after triggers
• Steps to rebuild a sense of safety within your own body
• How to set boundaries that protect your emotional well-being
• Ways to cultivate self-compassion and reduce inner criticism

Key Insights:
• Healing is not linear—progress comes in waves and cycles
• Inner peace starts with acknowledging, not suppressing, your pain
• Your trauma responses are survival strategies, not character flaws
• Reclaiming peace requires reconnecting with your body
• Community support can accelerate recovery and reduce shame

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• EMDR therapy (Eye Movement Desensitization and Reprocessing)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2460anxiety,boundaries,coping,emotions,growth,healing,health,innerchild,mental,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/reclaiming-your-power-celebrating-small-wins-after-trauma--68823574
What You'll Learn:
• How small wins rewire your brain for self-compassion and confidence.
• Why trauma survivors often discount their own progress and how to stop.
• Simple daily practices to acknowledge and celebrate your efforts.
• The connection between micro-achievements and rebuilding your identity.
• How to use small wins as fuel for setting bigger, healthier goals.

Key Insights:
• Celebrating small wins counteracts the shame that keeps you stuck.
• Your nervous system needs proof of safety, which small victories provide.
• Perfectionism blocks recognition of incremental progress after trauma.
• Self-celebration is a skill that can be learned and strengthened over time.
• Small wins build a foundation for reclaiming agency and self-worth.

Recommended Resources:
• Complex PTSD: From Surviving to Thriving by Pete Walker
• The Body Keeps the Score by Bessel van der Kolk
• CPTSD Foundation website: cptsd.org (offers free resources and support groups)
• The Gifts of Imperfection by Brené Brown
• Trauma Stewardship by Laura van Dernoot Lipsky

Coming Up Next

Next episode, we tackle the inner critic—how to recognize its voice, understand its protective origins, and gently transform it into an ally for your healing journey.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68823574Fri, 19 Dec 2025 06:05:07 +0000GregoryIn this episode, we explore how reclaiming your power after trauma starts with honoring the smallest victories. Many survivors of complex PTSD dismiss their daily wins as insignificant, but these micro-moments of courage rebuild self-trust and...
What You'll Learn:
• How small wins rewire your brain for self-compassion and confidence.
• Why trauma survivors often discount their own progress and how to stop.
• Simple daily practices to acknowledge and celebrate your efforts.
• The connection between micro-achievements and rebuilding your identity.
• How to use small wins as fuel for setting bigger, healthier goals.

Key Insights:
• Celebrating small wins counteracts the shame that keeps you stuck.
• Your nervous system needs proof of safety, which small victories provide.
• Perfectionism blocks recognition of incremental progress after trauma.
• Self-celebration is a skill that can be learned and strengthened over time.
• Small wins build a foundation for reclaiming agency and self-worth.

Recommended Resources:
• Complex PTSD: From Surviving to Thriving by Pete Walker
• The Body Keeps the Score by Bessel van der Kolk
• CPTSD Foundation website: cptsd.org (offers free resources and support groups)
• The Gifts of Imperfection by Brené Brown
• Trauma Stewardship by Laura van Dernoot Lipsky

Coming Up Next

Next episode, we tackle the inner critic—how to recognize its voice, understand its protective origins, and gently transform it into an ally for your healing journey.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>917boundaries,coping,emotions,empowerment,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/healing-your-inner-child-a-self-care-plan-for-trauma-recovery--68823575
What You'll Learn:
• How to identify your inner child's unmet needs
• A step-by-step self-care plan for trauma healing
• Techniques to soothe emotional flashbacks with compassion
• Ways to reparent yourself without shame or guilt
• How to integrate inner child work into daily life

Key Insights:
• Your inner child holds the key to breaking trauma loops
• Self-care for trauma requires consistency, not perfection
• Healing happens when you listen, not fix
• Reparenting rewires the nervous system over time
• Play and joy are essential parts of recovery

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68823575Mon, 22 Dec 2025 06:05:08 +0000GregoryIn this episode, we explore how to reconnect with and nurture your inner child as a core part of trauma recovery. Discover a practical self-care plan to soothe old wounds, break survival patterns, and build a foundation of self-compassion. This isn't...
What You'll Learn:
• How to identify your inner child's unmet needs
• A step-by-step self-care plan for trauma healing
• Techniques to soothe emotional flashbacks with compassion
• Ways to reparent yourself without shame or guilt
• How to integrate inner child work into daily life

Key Insights:
• Your inner child holds the key to breaking trauma loops
• Self-care for trauma requires consistency, not perfection
• Healing happens when you listen, not fix
• Reparenting rewires the nervous system over time
• Play and joy are essential parts of recovery

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2424anxiety,boundaries,coping,emotions,growth,healing,health,innerchild,mental,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/reclaiming-your-power-navigating-trauma-triggers--68823577
What You'll Learn:
• Identify common trauma triggers and their physical signs
• Develop a personalized trigger response plan
• Use grounding techniques to stay present during activation
• Reframe triggers as signals for self-compassion
• Build resilience through post-trigger recovery practices
Key Insights:
• Triggers are not weaknesses but learned survival responses
• Your nervous system can be retrained for safety
• Naming triggers reduces their emotional charge
• Small daily practices build trigger tolerance
• Reclaiming power starts with pausing, not reacting
Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy resources
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68823577Fri, 26 Dec 2025 06:05:08 +0000GregoryIn this episode, we dive deep into reclaiming your power when trauma triggers strike, offering practical strategies to navigate these intense moments without losing yourself. Discover how to transform triggers from overwhelming events into...
What You'll Learn:
• Identify common trauma triggers and their physical signs
• Develop a personalized trigger response plan
• Use grounding techniques to stay present during activation
• Reframe triggers as signals for self-compassion
• Build resilience through post-trigger recovery practices
Key Insights:
• Triggers are not weaknesses but learned survival responses
• Your nervous system can be retrained for safety
• Naming triggers reduces their emotional charge
• Small daily practices build trigger tolerance
• Reclaiming power starts with pausing, not reacting
Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• EMDR therapy resources
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>899anxiety,boundaries,coping,emotions,growth,healing,health,innerchild,mental,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/transform-inner-child-overcome-trauma-rediscover--68891317
What You'll Learn:
• How to identify and connect with your wounded inner child
• Practical steps to reparent yourself with compassion and safety
• Techniques to release guilt and shame stored in the body
• How to set boundaries that honor your inner child's needs
• Daily practices to sustain self-compassion and emotional resilience

Key Insights:
• Inner child work is essential for healing CPTSD and attachment wounds
• Self-compassion rewires the brain's threat response over time
• Reparenting involves both nurturing and discipline for healthy growth
• Trauma often creates a harsh inner critic that must be gently transformed
• Consistency in inner child dialogue builds trust and neural integration

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Homecoming: Reclaiming and Championing Your Inner Child" by John Bradshaw
• "The Body Keeps the Score" by Bessel van der Kolk

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68891317Mon, 29 Dec 2025 06:05:07 +0000GregoryIn this episode, we explore the transformative journey of healing your inner child as a pathway to overcoming deep-seated trauma and reclaiming the self-compassion that was lost along the way. You'll learn practical, trauma-informed strategies to...
What You'll Learn:
• How to identify and connect with your wounded inner child
• Practical steps to reparent yourself with compassion and safety
• Techniques to release guilt and shame stored in the body
• How to set boundaries that honor your inner child's needs
• Daily practices to sustain self-compassion and emotional resilience

Key Insights:
• Inner child work is essential for healing CPTSD and attachment wounds
• Self-compassion rewires the brain's threat response over time
• Reparenting involves both nurturing and discipline for healthy growth
• Trauma often creates a harsh inner critic that must be gently transformed
• Consistency in inner child dialogue builds trust and neural integration

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Homecoming: Reclaiming and Championing Your Inner Child" by John Bradshaw
• "The Body Keeps the Score" by Bessel van der Kolk

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2378anxiety,boundaries,complex,emotional,finding,growth,healing,health,inner,mental,peace,personal,ptsd,recovery,relief,resilience,self-care,self-worth,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/explore-reclaim-your-inner-peace-mindfulness-for-cptsd-healing--68891318
What You'll Learn:
• How mindfulness quiets the trauma-driven mind
• Techniques to regulate your nervous system safely
• Ways to cultivate self-compassion and reduce shame
• Steps to develop a personal mindfulness practice
• How to integrate body awareness into healing

Key Insights:
• Trauma is stored in the body; mindfulness anchors you in safety
• Hypervigilance can be softened through gentle, consistent attention
• Inner peace is not the absence of triggers but a new response to them
• Consistency matters more than the duration of each practice
• Healing is possible—you are not broken, you are reclaiming your wholeness

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Mindful Path to Self-Compassion" by Christopher Germer

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/68891318Fri, 02 Jan 2026 06:05:08 +0000GregoryIn this episode, we explore how mindfulness can become a lifeline for those healing from complex trauma. Learn to reclaim your inner peace by calming your hypervigilant nervous system and building a felt sense of safety. Discover practical, gentle...
What You'll Learn:
• How mindfulness quiets the trauma-driven mind
• Techniques to regulate your nervous system safely
• Ways to cultivate self-compassion and reduce shame
• Steps to develop a personal mindfulness practice
• How to integrate body awareness into healing

Key Insights:
• Trauma is stored in the body; mindfulness anchors you in safety
• Hypervigilance can be softened through gentle, consistent attention
• Inner peace is not the absence of triggers but a new response to them
• Consistency matters more than the duration of each practice
• Healing is possible—you are not broken, you are reclaiming your wholeness

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Mindful Path to Self-Compassion" by Christopher Germer

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>911anxiety,boundaries,cptsd,emotional,finding,growth,healing,health,inner,mental,peace,personal,recovery,relief,resilience,self-care,self-worth,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/rewrite-your-trauma-story-find-power-new-meaning--69176749
What You'll Learn:
• How to identify the core trauma narrative you've been telling yourself
• Techniques to rewrite your story with agency and power
• Ways to find new meaning in painful past experiences
• Strategies to separate your identity from your trauma
• Tools to build a resilient, empowered self-narrative

Key Insights:
• Your trauma story is not the truth—it's a perspective that can be changed
• Rewriting your narrative activates neuroplasticity and healing
• Finding power comes from acknowledging pain while choosing a new frame
• Meaning is created, not discovered—you can assign new significance
• Small shifts in language can create profound changes in self-perception

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/69176749Fri, 09 Jan 2026 05:12:07 +0000GregoryIn this episode, we explore how to transform your personal narrative by rewriting the trauma story that has defined you. Discover how to shift from victimhood to empowerment, find new meaning in your past experiences, and reclaim your identity. This...
What You'll Learn:
• How to identify the core trauma narrative you've been telling yourself
• Techniques to rewrite your story with agency and power
• Ways to find new meaning in painful past experiences
• Strategies to separate your identity from your trauma
• Tools to build a resilient, empowered self-narrative

Key Insights:
• Your trauma story is not the truth—it's a perspective that can be changed
• Rewriting your narrative activates neuroplasticity and healing
• Finding power comes from acknowledging pain while choosing a new frame
• Meaning is created, not discovered—you can assign new significance
• Small shifts in language can create profound changes in self-perception

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2355anxiety,boundaries,coping,cptsd,emotional,finding,growth,healing,health,inner,mental,peace,personal,recovery,relief,resilience,self-care,self-worth,trauma,wellnessfalse129fullhttps://www.spreaker.com/episode/transform-everyday-gratitude-start-your-healing-journey--69178117
What You'll Learn:
• How gratitude rewires the trauma-affected brain
• Three simple gratitude exercises to start today
• Why consistency matters more than intensity
• The link between gratitude and emotional regulation
• How to overcome resistance when gratitude feels fake

Key Insights:
• Gratitude activates the prefrontal cortex, calming the amygdala
• Small moments of thanks build a foundation for self-worth
• Trauma survivors often struggle with toxic positivity—we address that
• Gratitude practice can reduce hypervigilance over time
• Pairing gratitude with gentle self-reflection accelerates healing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Thanks! How Practicing Gratitude Can Make You Happier" by Robert Emmons

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/69178117Sun, 11 Jan 2026 07:36:07 +0000GregoryIn this episode, we explore how the simple, daily practice of gratitude can become a powerful catalyst for healing from complex trauma. Discover why recognizing small moments of appreciation isn't just a feel-good exercise but a neurological rewiring...
What You'll Learn:
• How gratitude rewires the trauma-affected brain
• Three simple gratitude exercises to start today
• Why consistency matters more than intensity
• The link between gratitude and emotional regulation
• How to overcome resistance when gratitude feels fake

Key Insights:
• Gratitude activates the prefrontal cortex, calming the amygdala
• Small moments of thanks build a foundation for self-worth
• Trauma survivors often struggle with toxic positivity—we address that
• Gratitude practice can reduce hypervigilance over time
• Pairing gratitude with gentle self-reflection accelerates healing

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Thanks! How Practicing Gratitude Can Make You Happier" by Robert Emmons

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>944cptsdfriendly,cptsdrecovery,dailygratitude,emotionalhealing,everyday,gratitude,gratitudejournal,healing,introduction,mentalhealth,mindfulness,posttraumaticgrowth,practices,recovery,resilience,selfcare,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/emotional-flashbacks-how-to-recognize-when-your-past--69415658
What You'll Learn:
:
• 3 telltale signs you're in an emotional flashback
• How to distinguish past feelings from present events
• Quick grounding techniques to stop the hijack
• Why the inner critic often signals a flashback
• How to build a post-flashback recovery routine

Key Insights:
• Flashbacks lack visual memory but flood you with emotion
• The amygdala reacts faster than conscious thought
• Self-compassion is the fastest exit from a flashback
• Repetition rewires the brain's fear response
• Flashbacks can last seconds or hours without intervention

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• IFS (Internal Family Systems) therapy

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>74e1a31b-b988-41de-b097-9d7d6cb802c5Tue, 13 Jan 2026 06:18:39 +0000GregoryIn this episode, we break down exactly how emotional flashbacks hijack your present moment—and how to spot them before they take over. Whether you're suddenly flooded with shame, rage, or helplessness, you'll learn to distinguish past triggers from...
What You'll Learn:
:
• 3 telltale signs you're in an emotional flashback
• How to distinguish past feelings from present events
• Quick grounding techniques to stop the hijack
• Why the inner critic often signals a flashback
• How to build a post-flashback recovery routine

Key Insights:
• Flashbacks lack visual memory but flood you with emotion
• The amygdala reacts faster than conscious thought
• Self-compassion is the fastest exit from a flashback
• Repetition rewires the brain's fear response
• Flashbacks can last seconds or hours without intervention

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• IFS (Internal Family Systems) therapy

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2769awareness,boundaries,childhood,coping,emotions,flashbacks,growth,healing,mentalhealth,nervous,ptsd,recovery,regulation,resilience,selfcare,shame,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/cptsd-breakthroughs-your-intro-to-cognitive-behavioral--69178118
What You'll Learn:
• Identify how CBT differs from other trauma therapies
• Break the cycle of catastrophic thinking linked to CPTSD
• Use cognitive restructuring to challenge shame spirals
• Build a thought record to track triggers
• Implement behavioral activation to combat avoidance

Key Insights:
• CBT is not about positive thinking—it's about realistic thinking
• CPTSD often involves core beliefs of worthlessness—CBT directly addresses them
• The cognitive triangle can be interrupted to change patterns
• Home practice is essential for lasting change
• Combining CBT with somatic work enhances results

Recommended Resources:
• "Feeling Good: The New Mood Therapy" by David D. Burns
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/69178118Thu, 15 Jan 2026 07:36:07 +0000GregoryIn this episode, we demystify Cognitive Behavioral Therapy as a game-changing tool for CPTSD recovery. Learn how CBT targets the negative thought cycles that keep trauma responses alive, and discover practical breakthroughs to start rewiring your...
What You'll Learn:
• Identify how CBT differs from other trauma therapies
• Break the cycle of catastrophic thinking linked to CPTSD
• Use cognitive restructuring to challenge shame spirals
• Build a thought record to track triggers
• Implement behavioral activation to combat avoidance

Key Insights:
• CBT is not about positive thinking—it's about realistic thinking
• CPTSD often involves core beliefs of worthlessness—CBT directly addresses them
• The cognitive triangle can be interrupted to change patterns
• Home practice is essential for lasting change
• Combining CBT with somatic work enhances results

Recommended Resources:
• "Feeling Good: The New Mood Therapy" by David D. Burns
• "Complex PTSD: From Surviving to Thriving" by Pete Walker

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2850behavioral,cbt,cognitive,complex,cptsd,emotional,exploring,healing,health,informed,introduction,journey,mental,psychological,recovery,regulation,resilience,self-help,therapy,traumafalsefullhttps://www.spreaker.com/episode/beat-burnout-your-intro-to-managing-emotional--69178120
What You'll Learn:
• Recognize signs of emotional exhaustion vs. physical fatigue.
• Set boundaries to protect your healing energy.
• Use grounding techniques to prevent overwhelm.
• Practice self-compassion when burnout hits.
• Create a sustainable recovery pace without guilt.

Key Insights:
• Burnout is not a failure—it's a signal to slow down.
• Trauma recovery requires periodic rest, not constant effort.
• Emotional exhaustion often stems from unresolved grief.
• Your nervous system needs deliberate calming practices.
• True healing integrates rest as a core component.

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Burnout: The Secret to Unlocking the Stress Cycle" by Emily Nagoski and Amelia Nagoski

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/69178120Sun, 18 Jan 2026 07:36:07 +0000GregoryIn this episode, we tackle the invisible exhaustion that comes with healing from trauma. Learn to distinguish between normal tiredness and the deep burnout that stalls your recovery, and discover practical steps to recharge without guilt. What...
What You'll Learn:
• Recognize signs of emotional exhaustion vs. physical fatigue.
• Set boundaries to protect your healing energy.
• Use grounding techniques to prevent overwhelm.
• Practice self-compassion when burnout hits.
• Create a sustainable recovery pace without guilt.

Key Insights:
• Burnout is not a failure—it's a signal to slow down.
• Trauma recovery requires periodic rest, not constant effort.
• Emotional exhaustion often stems from unresolved grief.
• Your nervous system needs deliberate calming practices.
• True healing integrates rest as a core component.

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Burnout: The Secret to Unlocking the Stress Cycle" by Emily Nagoski and Amelia Nagoski

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>918burnout,coping,cpts,emotional,energy,exhaustion,growth,healing,health,introduction,journey,managing,mental,recovery,resilience,self-care,support,trauma,well-beingfalsefullhttps://www.spreaker.com/episode/kindness-for-yourself-your-introduction-to-gentle--69178121
What You'll Learn:
• How self-kindness differs from toxic positivity
• The role of gentle healing in CPTSD recovery
• Simple daily practices to cultivate self-compassion
• Why your inner critic is not your enemy
• How to start small when you feel overwhelmed

Key Insights:
• Self-kindness reduces shame and increases emotional regulation
• Gentle healing respects your nervous system's pace
• The inner critic often protects a wounded part of you
• Small acts of kindness create new neural pathways
• Consistency matters more than intensity in healing

Recommended Resources:
• "Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Gifts of Imperfection" by Brené Brown

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/69178121Thu, 22 Jan 2026 07:37:07 +0000GregoryIn this episode, we explore the transformative power of self-kindness as a foundational practice for gentle healing from Complex PTSD. Many survivors struggle with harsh inner critics and self-abandonment, but learning to treat yourself with...
What You'll Learn:
• How self-kindness differs from toxic positivity
• The role of gentle healing in CPTSD recovery
• Simple daily practices to cultivate self-compassion
• Why your inner critic is not your enemy
• How to start small when you feel overwhelmed

Key Insights:
• Self-kindness reduces shame and increases emotional regulation
• Gentle healing respects your nervous system's pace
• The inner critic often protects a wounded part of you
• Small acts of kindness create new neural pathways
• Consistency matters more than intensity in healing

Recommended Resources:
• "Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Gifts of Imperfection" by Brené Brown

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2405cptsd,emotionalhealing,gentle,healing,innerchild,introduction,kindness,mentalhealth,mindfulness,personalgrowth,psychology,recovery,resilience,selfcare,selfcompassion,selflove,trauma,traumainformed,wellbeing,yourselffalsefullhttps://www.spreaker.com/episode/find-balance-in-cptsd-recovery-navigating-the-ups--69178753
What You'll Learn:
• How to identify common triggers during recovery setbacks
• Techniques to regulate your nervous system during emotional waves
• Why self-compassion is crucial for navigating plateaus
• How to create a sustainable recovery routine without burnout
• The role of community support in managing ups and downs

Key Insights:
• Healing is nonlinear; expect and accept fluctuations
• Small victories count as progress even when they feel minor
• Emotional flashbacks are opportunities for deeper understanding
• Perfectionism often sabotages recovery momentum
• Celebrating setbacks as learning moments transforms your mindset

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/69178753Sun, 25 Jan 2026 09:39:07 +0000GregoryIn this episode, we dive into the unpredictable journey of CPTSD recovery, exploring why progress often feels like two steps forward and one step back. Discover how to embrace the ups and downs without losing hope, and learn practical strategies to...
What You'll Learn:
• How to identify common triggers during recovery setbacks
• Techniques to regulate your nervous system during emotional waves
• Why self-compassion is crucial for navigating plateaus
• How to create a sustainable recovery routine without burnout
• The role of community support in managing ups and downs

Key Insights:
• Healing is nonlinear; expect and accept fluctuations
• Small victories count as progress even when they feel minor
• Emotional flashbacks are opportunities for deeper understanding
• Perfectionism often sabotages recovery momentum
• Celebrating setbacks as learning moments transforms your mindset

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>882community,cptsd,downs,emotionalwellness,flashbacks,healing,mentalhealth,navigating,nervoussystem,nonlinear,personalgrowth,progress,recovery,resilience,selfcompassion,setbacks,support,trauma,triggers,upsfalsefullhttps://www.spreaker.com/episode/crisis-calm-your-introduction-to-staying-grounded--69184278
What You'll Learn:
• A simple 3-step grounding sequence to use during flashbacks
• How to identify your personal crisis triggers before they escalate
• The difference between dissociation and healthy detachment
• Why traditional calming techniques fail for CPTSD brains
• A 60-second crisis intervention you can do anywhere

Key Insights:
• Crisis calm is a skill, not a personality trait—it can be learned
• Your nervous system's alarm is trying to protect you, not hurt you
• Grounding works best when practiced daily, not just in crisis
• Small sensory shifts can interrupt trauma loops instantly
• Self-compassion is the secret ingredient to staying grounded

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Grounding exercises from the CPTSD Foundation website

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/69184278Fri, 30 Jan 2026 06:03:07 +0000GregoryIn this episode, we introduce Crisis Calm—a practical framework for staying grounded when CPTSD triggers or overwhelming emotions hit. You'll learn how to access your body's innate calming response and build a personalized grounding toolkit that works...
What You'll Learn:
• A simple 3-step grounding sequence to use during flashbacks
• How to identify your personal crisis triggers before they escalate
• The difference between dissociation and healthy detachment
• Why traditional calming techniques fail for CPTSD brains
• A 60-second crisis intervention you can do anywhere

Key Insights:
• Crisis calm is a skill, not a personality trait—it can be learned
• Your nervous system's alarm is trying to protect you, not hurt you
• Grounding works best when practiced daily, not just in crisis
• Small sensory shifts can interrupt trauma loops instantly
• Self-compassion is the secret ingredient to staying grounded

Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• Grounding exercises from the CPTSD Foundation website

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2400boundaries,coping,emotions,grounding,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/cptsd-foundations-building-a-life-after-trauma--69187407
What You'll Learn:
• How to define and recognize your trauma responses
• Steps to create physical and emotional safety at home
• The role of grounding techniques in daily life
• How to rebuild trust in yourself and others
• Practical ways to set boundaries without guilt

Key Insights:
• CPTSD recovery is not linear—expect cycles of progress and setbacks
• Healing starts with nervous system regulation, not cognitive understanding
• Relational trauma requires relational repair, even in small doses
• Grieving lost childhood experiences is a necessary part of building a new life
• Consistency in small self-care actions creates lasting change over time

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>https://api.spreaker.com/episode/69187407Mon, 02 Feb 2026 06:00:08 +0000GregoryIn this episode, we break down the core pillars of rebuilding a life after complex trauma—moving from survival mode to genuine stability. Whether you're new to CPTSD recovery or need a refresher on the fundamentals, this episode offers a clear roadmap...
What You'll Learn:
• How to define and recognize your trauma responses
• Steps to create physical and emotional safety at home
• The role of grounding techniques in daily life
• How to rebuild trust in yourself and others
• Practical ways to set boundaries without guilt

Key Insights:
• CPTSD recovery is not linear—expect cycles of progress and setbacks
• Healing starts with nervous system regulation, not cognitive understanding
• Relational trauma requires relational repair, even in small doses
• Grieving lost childhood experiences is a necessary part of building a new life
• Consistency in small self-care actions creates lasting change over time

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>909building,complex,coping,cptsd,emotional,healing,health,introduction,journey,life,mechanisms,mental,psychological,ptsd,recovery,regulation,resilience,self-discovery,trauma,well-beingfalse136fullhttps://www.spreaker.com/episode/understanding-emotional-flashbacks-when-past-trauma-feels--70402267
What You'll Learn:

• Understand how emotional flashbacks differ from traditional flashbacks and why they feel so disorienting
• Recognize the signs that you're in an emotional flashback so you can respond with compassion
• Learn why your nervous system triggers these responses and how it's actually trying to protect you
• Discover practical grounding techniques to help you move through flashbacks with more agency
• Develop self-compassion practices that interrupt shame spirals during emotional flashback experiences

Key Insights

• Emotional flashbacks happen when your nervous system responds to present triggers as if past threats are occurring now
• Your brain's reasoning center shuts down during flashbacks, making logic ineffective for managing them
• Recognizing a flashback is happening is the first step toward having more control over your response
• Secondary fear about the flashback itself actually extends and intensifies the experience
• Your nervous system learned these protective patterns because they kept you safe during real danger

Recommended Resources:

• Pete Walker's "Complex PTSD: From Surviving to Thriving" - foundational work on emotional flashbacks and trauma recovery
• Bessel van der Kolk's "The Body Keeps the Score" - comprehensive exploration of how trauma lives in the nervous system
• The Polyvagal Theory research by Stephen Porges - explains how your nervous system shifts between different states
• Somatic Experiencing International - resources and practitioner directory for body-based trauma work
• National Alliance on Mental Illness (NAMI) - peer support and educational resources for complex trauma

Coming Up Next

In our next episode, we're exploring practical grounding techniques that actually work when you're stuck in an emotional flashback, plus how to help loved ones understand what's happening so they can support you more effectively.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>4d6a08e4-18cc-40ef-b35a-51ac39ce390eTue, 03 Mar 2026 06:00:13 +0000GregoryIn this episode, we're diving deep into emotional flashbacks—one of the most confusing and destabilizing experiences for people living with complex trauma. Gregory breaks down what's actually happening in your nervous system when an emotional...
What You'll Learn:

• Understand how emotional flashbacks differ from traditional flashbacks and why they feel so disorienting
• Recognize the signs that you're in an emotional flashback so you can respond with compassion
• Learn why your nervous system triggers these responses and how it's actually trying to protect you
• Discover practical grounding techniques to help you move through flashbacks with more agency
• Develop self-compassion practices that interrupt shame spirals during emotional flashback experiences

Key Insights

• Emotional flashbacks happen when your nervous system responds to present triggers as if past threats are occurring now
• Your brain's reasoning center shuts down during flashbacks, making logic ineffective for managing them
• Recognizing a flashback is happening is the first step toward having more control over your response
• Secondary fear about the flashback itself actually extends and intensifies the experience
• Your nervous system learned these protective patterns because they kept you safe during real danger

Recommended Resources:

• Pete Walker's "Complex PTSD: From Surviving to Thriving" - foundational work on emotional flashbacks and trauma recovery
• Bessel van der Kolk's "The Body Keeps the Score" - comprehensive exploration of how trauma lives in the nervous system
• The Polyvagal Theory research by Stephen Porges - explains how your nervous system shifts between different states
• Somatic Experiencing International - resources and practitioner directory for body-based trauma work
• National Alliance on Mental Illness (NAMI) - peer support and educational resources for complex trauma

Coming Up Next

In our next episode, we're exploring practical grounding techniques that actually work when you're stuck in an emotional flashback, plus how to help loved ones understand what's happening so they can support you more effectively.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2635anxiety,boundaries,coping,dissociation,emotions,flashbacks,grounding,healing,mentalhealth,mindfulness,nervous,ptsd,recovery,resilience,safety,selfcare,support,therapy,trauma,triggersfalsefullhttps://www.spreaker.com/episode/the-stop-technique-quick-intervention-for-trauma--70399922
What You'll Learn:

• A practical 60-second technique to interrupt trauma responses when they feel overwhelming
• How to use the STOP method discreetly in any situation without drawing attention
• Ways to work with your nervous system instead of fighting against it
• Scientific understanding of why this technique works, explained in accessible terms
• How to adapt and personalize this approach for your specific trauma responses

Key Insights:

• Trauma responses aren't your enemy - they're protective mechanisms that can be gently redirected
• Even brief interventions can significantly impact your nervous system's threat response
• You don't need perfect conditions or complete privacy to use effective grounding techniques
• Small moments of conscious intervention can create lasting changes in trauma patterns
• Recovery isn't about eliminating responses but building a reliable toolkit for managing them

Recommended Resources:

• "The Body Keeps the Score" by Bessel van der Kolk
• "Polyvagal Theory" by Stephen Porges
• "The Pocket Guide to Polyvagal Theory" by Deb Dana
• Journal of Traumatic Stress (2021) study on brief interventions for trauma responses

Coming Up Next:
Join us next week as we explore how to adapt these techniques for specific trauma triggers and learn advanced strategies for long-term nervous system regulation.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>8e9ccb0a-064b-4be4-b742-0fc80049d601Sat, 07 Mar 2026 06:00:04 +0000GregoryIn this episode, we explore a powerful 60-second technique that can transform how you handle trauma responses in real-time. Host Gregory shares a science-backed method called the STOP technique, designed specifically for complex trauma survivors who...
What You'll Learn:

• A practical 60-second technique to interrupt trauma responses when they feel overwhelming
• How to use the STOP method discreetly in any situation without drawing attention
• Ways to work with your nervous system instead of fighting against it
• Scientific understanding of why this technique works, explained in accessible terms
• How to adapt and personalize this approach for your specific trauma responses

Key Insights:

• Trauma responses aren't your enemy - they're protective mechanisms that can be gently redirected
• Even brief interventions can significantly impact your nervous system's threat response
• You don't need perfect conditions or complete privacy to use effective grounding techniques
• Small moments of conscious intervention can create lasting changes in trauma patterns
• Recovery isn't about eliminating responses but building a reliable toolkit for managing them

Recommended Resources:

• "The Body Keeps the Score" by Bessel van der Kolk
• "Polyvagal Theory" by Stephen Porges
• "The Pocket Guide to Polyvagal Theory" by Deb Dana
• Journal of Traumatic Stress (2021) study on brief interventions for trauma responses

Coming Up Next:
Join us next week as we explore how to adapt these techniques for specific trauma triggers and learn advanced strategies for long-term nervous system regulation.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1878anxiety,coping,cptsd,emotions,grounding,healing,mentalhealth,mindfulness,nervous,neuroscience,panic,ptsd,recovery,resilience,safety,selfcare,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/reparenting-yourself-healing-childhood-trauma-as--70453342
What You'll Learn:

• How to identify and respond to your inner child's needs with practical, daily techniques
• Ways to transform self-criticism into self-compassion using neuroscience-based approaches
• Specific strategies for rewiring negative thought patterns developed in childhood
• Methods to create emotional safety and trust within yourself
• Tools for managing overwhelming feelings through conscious self-parenting

Key Insights

• Early attachment patterns physically shape our brain but can be rewired through conscious practice
• Small, consistent acts of self-compassion are more effective than occasional breakthrough moments
• The nervous system can learn new patterns of safety at any age
• Self-parenting activates the same brain regions as receiving care from others
• Healing happens through both emotional and physical experiences, not just cognitive understanding

Recommended Resources:

• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher
• "The Polyvagal Theory" by Stephen Porges
• "Parenting From the Inside Out" by Daniel Siegel

Coming Up Next

Join us next week as we explore practical techniques for managing emotional flashbacks and creating a personalized emotional safety plan that works for your unique needs.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>bd0b4d99-398d-457e-8781-36b3087406e2Mon, 09 Mar 2026 06:00:02 +0000GregoryIn this episode, we dive deep into the transformative practice of reparenting your inner child. Host Gregory guides listeners through understanding how childhood experiences shape adult behaviors and shares practical, science-backed strategies for...
What You'll Learn:

• How to identify and respond to your inner child's needs with practical, daily techniques
• Ways to transform self-criticism into self-compassion using neuroscience-based approaches
• Specific strategies for rewiring negative thought patterns developed in childhood
• Methods to create emotional safety and trust within yourself
• Tools for managing overwhelming feelings through conscious self-parenting

Key Insights

• Early attachment patterns physically shape our brain but can be rewired through conscious practice
• Small, consistent acts of self-compassion are more effective than occasional breakthrough moments
• The nervous system can learn new patterns of safety at any age
• Self-parenting activates the same brain regions as receiving care from others
• Healing happens through both emotional and physical experiences, not just cognitive understanding

Recommended Resources:

• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher
• "The Polyvagal Theory" by Stephen Porges
• "Parenting From the Inside Out" by Daniel Siegel

Coming Up Next

Join us next week as we explore practical techniques for managing emotional flashbacks and creating a personalized emotional safety plan that works for your unique needs.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1898anxiety,attachment,boundaries,cptsd,emotions,healing,innerchild,mentalhealth,mindfulness,neuroscience,ptsd,recovery,reparenting,resilience,selfcare,selfcompassion,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/safe-place-visualization-creating-your-mental--70453895
What You'll Learn:

• How to create a personalized mental sanctuary in just five minutes, even if visualization feels challenging
• Why this specific technique works effectively for CPTSD, backed by recent neuroscience research
• Practical strategies for accessing your safe space during high-stress situations or emotional overwhelm
• Ways to adapt and modify the visualization process to match your unique safety needs
• Simple steps to strengthen your practice and make it more reliable over time

Key Insights:

• The brain responds to visualization similarly to real experiences, making this tool particularly powerful
• You don't need perfect visualization skills - even brief, imperfect practice produces meaningful benefits
• Creating a mental sanctuary returns agency to trauma survivors by putting them in control
• Regular practice strengthens neural pathways associated with feeling safe and secure
• Your sanctuary can change and evolve - flexibility is a feature, not a flaw

Recommended Resources:

• "The Body Keeps the Score" by Bessel van der Kolk
• Harvard Medical School's Guide to Healing Trauma
• The Journal of Traumatic Stress (2021) - Special Issue on Visualization Techniques
• "Transforming Trauma" by Peter Levine

Coming Up Next:
Join us next week as we explore practical grounding techniques for managing flashbacks and discover how to create an emergency toolkit for unexpected trauma responses.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>d1e90b2d-3467-42e9-9107-5f4c13f30645Fri, 13 Mar 2026 06:00:02 +0000GregoryIn this episode, we explore a powerful yet accessible five-minute visualization technique for creating your personal mental sanctuary. Host Gregory shares both scientific research and personal experiences to demonstrate how this practice can provide...
What You'll Learn:

• How to create a personalized mental sanctuary in just five minutes, even if visualization feels challenging
• Why this specific technique works effectively for CPTSD, backed by recent neuroscience research
• Practical strategies for accessing your safe space during high-stress situations or emotional overwhelm
• Ways to adapt and modify the visualization process to match your unique safety needs
• Simple steps to strengthen your practice and make it more reliable over time

Key Insights:

• The brain responds to visualization similarly to real experiences, making this tool particularly powerful
• You don't need perfect visualization skills - even brief, imperfect practice produces meaningful benefits
• Creating a mental sanctuary returns agency to trauma survivors by putting them in control
• Regular practice strengthens neural pathways associated with feeling safe and secure
• Your sanctuary can change and evolve - flexibility is a feature, not a flaw

Recommended Resources:

• "The Body Keeps the Score" by Bessel van der Kolk
• Harvard Medical School's Guide to Healing Trauma
• The Journal of Traumatic Stress (2021) - Special Issue on Visualization Techniques
• "Transforming Trauma" by Peter Levine

Coming Up Next:
Join us next week as we explore practical grounding techniques for managing flashbacks and discover how to create an emergency toolkit for unexpected trauma responses.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1860anxiety,cptsd,grounding,healing,meditation,mentalhealth,mindfulness,nervous,neuroscience,peace,ptsd,recovery,resilience,safety,selfcare,therapy,trauma,triggers,visualization,wellnessfalsefullhttps://www.spreaker.com/episode/toxic-shame-and-cptsd-breaking-free-from-self-blame--71149201
What You'll Learn::
• Recognize toxic shame's CPTSD roots
• Distinguish healthy vs. destructive shame
• Identify self-blame thought patterns
• Develop self-compassion practices
• Start releasing emotional baggage

Key Insights:
• Shame is a trauma response, not a defect
• Our bodies hold emotional patterns physically
• Unworthiness is often internalized, not inherent
• Challenging old narratives creates healing space
• Understanding trauma helps silence inner critics

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• IFS (Internal Family Systems) therapy

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>a27d1d4b-fa88-492a-a510-fd0bdc814546Tue, 07 Apr 2026 05:54:57 +0000GregoryIn this episode, we dive deep into the pervasive weight of toxic shame and its profound connection to CPTSD. If you've ever felt fundamentally flawed or carried the burden of self-blame, this conversation offers a pathway to understanding why these...
What You'll Learn::
• Recognize toxic shame's CPTSD roots
• Distinguish healthy vs. destructive shame
• Identify self-blame thought patterns
• Develop self-compassion practices
• Start releasing emotional baggage

Key Insights:
• Shame is a trauma response, not a defect
• Our bodies hold emotional patterns physically
• Unworthiness is often internalized, not inherent
• Challenging old narratives creates healing space
• Understanding trauma helps silence inner critics

Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• IFS (Internal Family Systems) therapy

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1973breaking,complex,cptsd,emotional-baggage,healing,inner-critic,mental-health,personal-growth,ptsd,recovery,self-blame,self-compassion,self-worth,shame,therapy,toxic,trauma,trauma-informed,unworthiness,wellnessfalsefullhttps://www.spreaker.com/episode/bilateral-stimulation-simple-self-emdr-techniques--71334623
What You'll Learn::
• How bilateral stimulation calms the nervous system.
• Simple self-EMDR techniques for grounding.
• When and where to use these tools.
• How to personalize techniques for your body.
• Integrating tools into your daily life.

Key Insights:
• Bilateral stimulation aids nervous system regulation.
• DIY techniques offer immediate, free support.
• Body's innate wisdom guides effective practice.
• Not a replacement for therapy, but a valuable tool.
• Promotes brain hemisphere integration for processing.

Recommended Resources:
• "Getting Past Your Past: Take Control of Your Life with Self-Help EMDR" by Francine Shapiro
• "The Polyvagal Theory in Therapy" by Deb Dana
• EMDR International Association (EMDRIA)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>e5455f8c-86bf-46f7-9e39-a2b6899f9e1fWed, 15 Apr 2026 04:34:07 +0000GregoryIn this episode, discover immediate relief from overwhelm and dysregulation using simple, accessible bilateral stimulation techniques. Learn how to reset your nervous system and find calm when your world feels chaotic, without needing a therapist or...
What You'll Learn::
• How bilateral stimulation calms the nervous system.
• Simple self-EMDR techniques for grounding.
• When and where to use these tools.
• How to personalize techniques for your body.
• Integrating tools into your daily life.

Key Insights:
• Bilateral stimulation aids nervous system regulation.
• DIY techniques offer immediate, free support.
• Body's innate wisdom guides effective practice.
• Not a replacement for therapy, but a valuable tool.
• Promotes brain hemisphere integration for processing.

Recommended Resources:
• "Getting Past Your Past: Take Control of Your Life with Self-Help EMDR" by Francine Shapiro
• "The Polyvagal Theory in Therapy" by Deb Dana
• EMDR International Association (EMDRIA)

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2069anxiety,bilateral,coping,cptsd,emotional,grounding,healing,mental-health,mind-body,nervous-system,overwhelm,recovery,regulation,resilience,self-emdr,self-help,stimulation,techniques,trauma,wellnessfalsefullhttps://www.spreaker.com/episode/healthy-relationships-after-complex-trauma-how-to-break-trauma-bonds--71351953
What You'll Learn:
• Why trauma bonds are survival adaptations, not personal weaknesses
• How to recognize when stability feels boring due to trauma
• Techniques to retrain your nervous system for genuine safety
• The difference between trauma-based intensity and healthy connection
• How to choose safe partners even when it feels strange

Key Insights:
• Trauma bonds are proof of your system's ability to attach
• Your body uses pattern recognition rather than logic for safety
• Shame acts as a barrier to retraining your relational wiring
• Healthy attachment requires learning to tolerate quiet connection
• Safety is a felt experience, not just a cognitive decision

Recommended Resources:
• Complex PTSD: From Surviving to Thriving by Pete Walker
• The Body Keeps the Score by Bessel van der Kolk
• IFS (Internal Family Systems) therapy

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>72cc1512-25fa-4952-88c7-961f55d09134Wed, 15 Apr 2026 20:35:16 +0000GregoryIn this episode, we explore the challenging journey of building healthy relationships after complex trauma. We dive deep into why your nervous system often mistakes intensity for intimacy and how to stop the cycle of being drawn to familiar pain....
What You'll Learn:
• Why trauma bonds are survival adaptations, not personal weaknesses
• How to recognize when stability feels boring due to trauma
• Techniques to retrain your nervous system for genuine safety
• The difference between trauma-based intensity and healthy connection
• How to choose safe partners even when it feels strange

Key Insights:
• Trauma bonds are proof of your system's ability to attach
• Your body uses pattern recognition rather than logic for safety
• Shame acts as a barrier to retraining your relational wiring
• Healthy attachment requires learning to tolerate quiet connection
• Safety is a felt experience, not just a cognitive decision

Recommended Resources:
• Complex PTSD: From Surviving to Thriving by Pete Walker
• The Body Keeps the Score by Bessel van der Kolk
• IFS (Internal Family Systems) therapy

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2684attachment,bonding,boundaries,building,complex,cptsd,healing,healthy,intimacy,mentalhealth,nervoussystem,psychology,recovery,relationships,safety,trauma,triggers,vulnerability,wellnessfalsefullhttps://www.spreaker.com/episode/the-butterfly-hug-self-soothing-for-trauma-survivors--71661774
What You'll Learn:

• How to perform the Butterfly Hug for immediate grounding during emotional overwhelm.
• Why this simple physical motion can help dial down your fightorflight response.
• The origin story of this technique, forged in postdisaster trauma work.
• How to shift from fighting your feelings to offering gentle, selfconnected care.
• A practical tool to create space between you and a flashback's intensity.

Key Insights

• Emotional flashbacks are feelings, not visual memories, that can leave you feeling hijacked.
• You cannot reason or shame your way out of a traumabased nervous system alarm.
• Comfort often has a rhythm; bilateral stimulation taps into this soothing, organizing pattern.
• The Butterfly Hug is a fieldtested intervention created for children after a hurricane.
• The goal isn't to erase the feeling, but to be with yourself in it more gently.

Recommended Resources:

• EMDR International Association (EMDRIA) for information on bilateral stimulation.
• The 2013 World Health Organization guidelines on stress management after trauma.
• The systematic review "A systematic review of the Butterfly Hug method" by Moench & Billsten (2020).
• The book "The Body Keeps the Score" by Bessel van der Kolk, which discusses somatic approaches.

Coming Up Next

We'll delve deeper into understanding emotional flashbacks—how to identify their triggers and the subtle signs that one is beginning, so you can regain your footing even faster.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>b7b6ba87-e838-40fd-89d7-fa47b67c54c5Mon, 27 Apr 2026 00:22:35 +0000GregoryIn this episode, we explore a simple, portable tool for those moments when you feel completely hijacked by overwhelming emotions—the kind where your heart races, your thoughts spin, and you feel stranded in a memory you feel but can't see. This is...
What You'll Learn:

• How to perform the Butterfly Hug for immediate grounding during emotional overwhelm.
• Why this simple physical motion can help dial down your fightorflight response.
• The origin story of this technique, forged in postdisaster trauma work.
• How to shift from fighting your feelings to offering gentle, selfconnected care.
• A practical tool to create space between you and a flashback's intensity.

Key Insights

• Emotional flashbacks are feelings, not visual memories, that can leave you feeling hijacked.
• You cannot reason or shame your way out of a traumabased nervous system alarm.
• Comfort often has a rhythm; bilateral stimulation taps into this soothing, organizing pattern.
• The Butterfly Hug is a fieldtested intervention created for children after a hurricane.
• The goal isn't to erase the feeling, but to be with yourself in it more gently.

Recommended Resources:

• EMDR International Association (EMDRIA) for information on bilateral stimulation.
• The 2013 World Health Organization guidelines on stress management after trauma.
• The systematic review "A systematic review of the Butterfly Hug method" by Moench & Billsten (2020).
• The book "The Body Keeps the Score" by Bessel van der Kolk, which discusses somatic approaches.

Coming Up Next

We'll delve deeper into understanding emotional flashbacks—how to identify their triggers and the subtle signs that one is beginning, so you can regain your footing even faster.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2389anxiety,boundaries,coping,cptsd,emotions,flashbacks,grounding,healing,mentalhealth,mindfulness,nervoussystem,ptsd,recovery,selfcare,selfcompassion,support,therapy,trauma,traumarecovery,triggersfalsefullhttps://www.spreaker.com/episode/gregory-s-toolkit-my-go-to-grounding-object-for-calm--71869527

What You'll Learn:

• How emotional flashbacks hijack your nervous system and why standard grounding techniques fail when you need them most

• The neuroscience behind why certain physical sensations interrupt flashback loops better than others

• How to identify your personal sensory preferences and build a toolkit tailored to your unique nervous system

• Practical strategies for keeping grounding objects accessible so you can use them instantly when activated

• Why consistency and association matter more than the object itself in creating lasting nervous system regulation


Key Insights

• Your nervous system learns to recognize safety through repeated pairing with specific objects and sensations over time

• When your prefrontal cortex goes offline during flashbacks, abstract concepts fail but concrete sensory evidence still works

• Tactile input with the right weight, temperature, and texture can interrupt threat signals faster than rational thinking

• Having access to your grounding object itself becomes grounding because it restores your sense of control and autonomy

• Your trauma history and sensory preferences are unique, so someone else's toolkit will never be as effective as your own


Recommended Resources:

• The Body Keeps the Score by Bessel van der Kolk - comprehensive exploration of trauma, nervous system regulation, and somatic healing

• Complex PTSD: From Surviving to Thriving by Pete Walker - foundational resource on emotional flashbacks and practical recovery strategies

• Polyvagal Theory research by Stephen Porges - scientific framework explaining how your nervous system responds to safety and threat

• The National Institute for Trauma and Loss in Children (TFLC) - evidence-based resources on nervous system dysregulation and grounding techniques

• Mindful.org's guide to sensory grounding practices - practical applications of mindfulness for trauma recovery


Coming Up Next

In our next episode, we're exploring what happens when your grounding toolkit isn't working and you're still stuck in activation. We'll talk about layering techniques and when it's time to reach out for additional support. You don't have to white-knuckle your way through this alone.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>9fb73961-a776-4366-b1bd-3909d723b446Tue, 05 May 2026 05:41:02 +0000GregoryIn this episode, Gregory dives deep into building a personalized grounding object toolkit designed specifically for interrupting emotional flashbacks and nervous system dysregulation. If you've ever felt trapped in a past moment that isn't actually...

What You'll Learn:

• How emotional flashbacks hijack your nervous system and why standard grounding techniques fail when you need them most

• The neuroscience behind why certain physical sensations interrupt flashback loops better than others

• How to identify your personal sensory preferences and build a toolkit tailored to your unique nervous system

• Practical strategies for keeping grounding objects accessible so you can use them instantly when activated

• Why consistency and association matter more than the object itself in creating lasting nervous system regulation


Key Insights

• Your nervous system learns to recognize safety through repeated pairing with specific objects and sensations over time

• When your prefrontal cortex goes offline during flashbacks, abstract concepts fail but concrete sensory evidence still works

• Tactile input with the right weight, temperature, and texture can interrupt threat signals faster than rational thinking

• Having access to your grounding object itself becomes grounding because it restores your sense of control and autonomy

• Your trauma history and sensory preferences are unique, so someone else's toolkit will never be as effective as your own


Recommended Resources:

• The Body Keeps the Score by Bessel van der Kolk - comprehensive exploration of trauma, nervous system regulation, and somatic healing

• Complex PTSD: From Surviving to Thriving by Pete Walker - foundational resource on emotional flashbacks and practical recovery strategies

• Polyvagal Theory research by Stephen Porges - scientific framework explaining how your nervous system responds to safety and threat

• The National Institute for Trauma and Loss in Children (TFLC) - evidence-based resources on nervous system dysregulation and grounding techniques

• Mindful.org's guide to sensory grounding practices - practical applications of mindfulness for trauma recovery


Coming Up Next

In our next episode, we're exploring what happens when your grounding toolkit isn't working and you're still stuck in activation. We'll talk about layering techniques and when it's time to reach out for additional support. You don't have to white-knuckle your way through this alone.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2545boundaries,coping,emotions,grounding,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/create-your-cptsd-healing-playlist-music-that-actually-helps--71928544
What You'll Learn:
• Create a playlist that matches your unique nervous system responses for better regulation.
• Reduce lingering tension after stressful moments using tailored music tracks.
• Build consistent habits that signal safety through repeated listening patterns.
• Improve heart rate variability and breathing with rhythmfocused song choices.
• Gain practical steps to test and refine your playlist over time.

Key Insights:
• Music reaches the body through rhythm before lyrics affect emotions.
• Personalized selections outperform generic relaxing playlists for trauma survivors.
• Steady beats encourage rhythmic entrainment leading to calmer states.
• Short repeated listens build familiarity and reduce surprise from emotional waves.
• Ordering tracks from grounding to processing creates effective support sequences.

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• American Music Therapy Association resources on traumainformed music therapy
• Music Therapy Perspectives journal articles on heart rate variability
• Journal of Traumatic Stress studies on music interventions for PTSD

Coming Up Next
Next time we dive deeper into advanced techniques for integrating sensory tools beyond music into your daily recovery routine, helping you feel more equipped every step of the way.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>0f02f46a-67e1-4195-bf06-2ef9fb9211cbFri, 08 May 2026 22:20:02 +0000GregoryIn this episode, we explore how to create a personalized music playlist that supports your nervous system during tough moments with CPTSD. Drawing from personal experiences and research on trauma, discover a practical method to choose tracks that help...
What You'll Learn:
• Create a playlist that matches your unique nervous system responses for better regulation.
• Reduce lingering tension after stressful moments using tailored music tracks.
• Build consistent habits that signal safety through repeated listening patterns.
• Improve heart rate variability and breathing with rhythmfocused song choices.
• Gain practical steps to test and refine your playlist over time.

Key Insights:
• Music reaches the body through rhythm before lyrics affect emotions.
• Personalized selections outperform generic relaxing playlists for trauma survivors.
• Steady beats encourage rhythmic entrainment leading to calmer states.
• Short repeated listens build familiarity and reduce surprise from emotional waves.
• Ordering tracks from grounding to processing creates effective support sequences.

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• American Music Therapy Association resources on traumainformed music therapy
• Music Therapy Perspectives journal articles on heart rate variability
• Journal of Traumatic Stress studies on music interventions for PTSD

Coming Up Next
Next time we dive deeper into advanced techniques for integrating sensory tools beyond music into your daily recovery routine, helping you feel more equipped every step of the way.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1536coping,cptsd,emotions,grounding,growth,healing,mentalhealth,mindfulness,music,playlist,ptsd,recovery,regulation,resilience,selfcare,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/body-stores-old-pain-how-to-finish-interrupted-stress--71939413
What You'll Learn:
• Notice where your body stores old stress for clearer daily awareness
• Use simple movements to ease tension without needing dramatic change
• Combine body focus with talk therapy for fuller trauma recovery
• Interrupt looping physical patterns during routine activities like driving
• Build patience with your nervous system to support lasting ease

Key Insights
• Shoulders and jaw often hold anxiety that thoughts alone cannot reach
• Animals release stress through shaking while humans often interrupt this
• Small daily movements send safety signals to reset the nervous system
• Physical tracking reveals links between memories and ongoing body bracing
• Somatic awareness works best when paired with other established supports

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• Waking the Tiger by Peter A. Levine
• The Polyvagal Theory by Stephen W. Porges
• Journal of Traumatic Stress somatic experiencing study 2017
• Somatic Experiencing International official resources and training

Coming Up Next
Tune in next time to discover how to handle emotional flashbacks with the same bodyaware approach that builds on these physical tools for even steadier progress.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>9be0165d-7a0b-45fa-bf07-880dc00d001bMon, 11 May 2026 06:00:02 +0000GregoryIn this episode we explore how complex trauma embeds itself in the body as tight shoulders, shallow breathing, or sudden stomach flips long after danger has passed. You will hear personal stories of recognizing these physical echoes during ordinary...
What You'll Learn:
• Notice where your body stores old stress for clearer daily awareness
• Use simple movements to ease tension without needing dramatic change
• Combine body focus with talk therapy for fuller trauma recovery
• Interrupt looping physical patterns during routine activities like driving
• Build patience with your nervous system to support lasting ease

Key Insights
• Shoulders and jaw often hold anxiety that thoughts alone cannot reach
• Animals release stress through shaking while humans often interrupt this
• Small daily movements send safety signals to reset the nervous system
• Physical tracking reveals links between memories and ongoing body bracing
• Somatic awareness works best when paired with other established supports

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• Waking the Tiger by Peter A. Levine
• The Polyvagal Theory by Stephen W. Porges
• Journal of Traumatic Stress somatic experiencing study 2017
• Somatic Experiencing International official resources and training

Coming Up Next
Tune in next time to discover how to handle emotional flashbacks with the same bodyaware approach that builds on these physical tools for even steadier progress.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2063boundaries,coping,cptsd,emotions,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,somatic,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/body-resets-for-freeze-states-how-to-loosen-stuck--72163483
What You'll Learn:
• Recognize early body signals of freeze states quickly and clearly.
• Ease out of shutdown using gentle posture and breath shifts.
• Build repeatable resets that fit into everyday routines without pressure.
• Signal safety back to your nervous system through small movements.
• Reduce stuck feelings by working with sensations instead of against them.

Key Insights:
• Freeze often starts with eyes losing focus before limbs feel heavy.
• Dorsal vagal activation conserves energy when no escape seems possible.
• Undischarged tension lingers in muscles long after the trigger passes.
• Temperature changes in hands or neck can mark the start of release.
• Body awareness practices lower the frequency of repeated shutdown episodes.

Recommended Resources:
• The Polyvagal Theory by Stephen Porges
• Waking the Tiger by Peter Levine
• The Body Keeps the Score by Bessel van der Kolk
• Sensorimotor Psychotherapy by Pat Ogden
Coming Up Next
Learn how hyperarousal states differ from freeze and discover targeted resets that calm racing energy while restoring steady focus.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>d2f15c7d-a9ef-4584-94d4-05048fe84789Fri, 29 May 2026 00:00:02 +0000GregoryIn this episode, we explore body resets for freeze states in complex trauma without forcing yourself to think or push through. Gregory shares a personal story of sudden shutdown during daily tasks and explains the nervous system's protective response....
What You'll Learn:
• Recognize early body signals of freeze states quickly and clearly.
• Ease out of shutdown using gentle posture and breath shifts.
• Build repeatable resets that fit into everyday routines without pressure.
• Signal safety back to your nervous system through small movements.
• Reduce stuck feelings by working with sensations instead of against them.

Key Insights:
• Freeze often starts with eyes losing focus before limbs feel heavy.
• Dorsal vagal activation conserves energy when no escape seems possible.
• Undischarged tension lingers in muscles long after the trigger passes.
• Temperature changes in hands or neck can mark the start of release.
• Body awareness practices lower the frequency of repeated shutdown episodes.

Recommended Resources:
• The Polyvagal Theory by Stephen Porges
• Waking the Tiger by Peter Levine
• The Body Keeps the Score by Bessel van der Kolk
• Sensorimotor Psychotherapy by Pat Ogden
Coming Up Next
Learn how hyperarousal states differ from freeze and discover targeted resets that calm racing energy while restoring steady focus.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1951boundaries,coping,cptsd,emotions,freeze,growth,healing,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,somatic,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/body-scan-practice-ease-cptsd-scattered-feelings--72233983
What You'll Learn:
• Reduce sudden fear or shame through quick body checks
• Build emotional regulation with simple present-moment focus
• Lower self-blame by recognizing survival patterns from the past
• Organize scattered thoughts using easy sensory naming steps
• Create daily safety anchors that fit any routine

Key Insights
• CPTSD stems from repeated stress that reshapes memory and triggers
• Body scans reveal where old wiring still creates tension
• Small factual statements counter feelings of something being wrong
• Grounding creates a gap between automatic reactions and choice
• ICD-11 clusters explain why symptoms spread across many areas

Recommended Resources:
• Trauma and Recovery by Judith L. Herman
• ICD-11 Mental, Behavioural or Neurodevelopmental Disorders from the World Health Organization
• The Body Keeps the Score by Bessel van der Kolk
• Grounding exercises from the Anxiety and Depression Association of America
• Body scan practices from Harvard Health Publishing

Coming Up Next
Discover fresh tools for navigating relationship patterns linked to complex trauma and strengthen everyday connections with steady, practical steps.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.

💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...]]>4cdc5327-bbbc-4297-84ac-13c1c7407985Fri, 29 May 2026 19:47:36 +0000GregoryIn this episode, we explore how complex PTSD affects the nervous system and learn simple body-based practices to manage scattered feelings and emotional waves. By settling into the present moment through easy scans and grounding sentences, listeners...
What You'll Learn:
• Reduce sudden fear or shame through quick body checks
• Build emotional regulation with simple present-moment focus
• Lower self-blame by recognizing survival patterns from the past
• Organize scattered thoughts using easy sensory naming steps
• Create daily safety anchors that fit any routine

Key Insights
• CPTSD stems from repeated stress that reshapes memory and triggers
• Body scans reveal where old wiring still creates tension
• Small factual statements counter feelings of something being wrong
• Grounding creates a gap between automatic reactions and choice
• ICD-11 clusters explain why symptoms spread across many areas

Recommended Resources:
• Trauma and Recovery by Judith L. Herman
• ICD-11 Mental, Behavioural or Neurodevelopmental Disorders from the World Health Organization
• The Body Keeps the Score by Bessel van der Kolk
• Grounding exercises from the Anxiety and Depression Association of America
• Body scan practices from Harvard Health Publishing

Coming Up Next
Discover fresh tools for navigating relationship patterns linked to complex trauma and strengthen everyday connections with steady, practical steps.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.

💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...]]>712boundaries,coping,cptsd,emotions,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/handle-public-triggers-how-to-exit-social-gatherings--72234856
What You'll Learn:
• Reduce freeze responses during unexpected social triggers
• Create quick exit plans that lower anxiety spikes
• Spot early body signals before full flashbacks occur
• Use internal pauses to stay present in crowds
• Set small boundaries without escalating group tension

Key Insights
• Public cues activate the same pathways as past threats
• Pre-planning cuts recovery time after arousal spikes
• Crowds amplify shame when the body reacts first
• Startle fades faster than emotional replays with labeling
• Research matches daily experiences at parties and stores

Recommended Resources:
• National Center for PTSD resources on hypervigilance
• ISTSS Treatment Guidelines 2019 for trauma management
• Cloitre et al. study in Journal of Traumatic Stress 2018
• VA PTSD Annual Reports on complex trauma responses

Coming Up Next
Learn advanced grounding techniques that build on these public trigger tools for even stronger daily resilience.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>27b62608-f273-4984-98f8-23ed3503eebfFri, 29 May 2026 20:32:17 +0000GregoryIn this episode, we explore practical ways to handle emotional triggers during social gatherings and everyday public moments like work events or grocery lines. Building on earlier awareness skills, Gregory shares real listener stories of freezes and...
What You'll Learn:
• Reduce freeze responses during unexpected social triggers
• Create quick exit plans that lower anxiety spikes
• Spot early body signals before full flashbacks occur
• Use internal pauses to stay present in crowds
• Set small boundaries without escalating group tension

Key Insights
• Public cues activate the same pathways as past threats
• Pre-planning cuts recovery time after arousal spikes
• Crowds amplify shame when the body reacts first
• Startle fades faster than emotional replays with labeling
• Research matches daily experiences at parties and stores

Recommended Resources:
• National Center for PTSD resources on hypervigilance
• ISTSS Treatment Guidelines 2019 for trauma management
• Cloitre et al. study in Journal of Traumatic Stress 2018
• VA PTSD Annual Reports on complex trauma responses

Coming Up Next
Learn advanced grounding techniques that build on these public trigger tools for even stronger daily resilience.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1746boundaries,coping,cptsd,emotions,flashbacks,grounding,healing,hypervigilance,innerchild,mentalhealth,mindfulness,ptsd,recovery,resilience,selfcare,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/flexible-boundaries-cptsd-how-to-stay-open-without--72235454
What You'll Learn:
• Create boundaries that protect energy while preserving closeness
• Replace automatic yes habits with clear honest requests
• Reduce guilt when stating limits in daily interactions
• Adjust boundaries quickly when your nervous system signals overload
• Build trust in relationships through small repeated successes

Key Insights
• Fawn responses formed in childhood still drive adult agreement patterns
• Flexible boundaries let connection in while keeping the nervous system settled
• Body signals appear seconds before words and offer early warning
• Small successful tests teach the brain that limits bring safety not loss
• Research shows anxiety drops once boundaries hold without backlash

Recommended Resources:
• Complex PTSD: From Surviving to Thriving by Pete Walker
• The Body Keeps the Score by Bessel van der Kolk
• Journal of Traumatic Stress 2018 University of Washington boundary study
• International Society for the Study of Trauma and Dissociation 2020 guidelines

Coming Up Next
Learn how complex trauma actually rewires threat detection in the brain and what daily practices help new safety pathways form.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>c2af96e9-ec5c-4db6-b191-1ea868163effFri, 29 May 2026 21:41:28 +0000GregoryIn this episode we explore how to build healthy boundaries in CPTSD relationships so you can feel safer without losing closeness. Gregory breaks down the fawn response that pushes many survivors to say yes when they mean no and shows simple scripts...
What You'll Learn:
• Create boundaries that protect energy while preserving closeness
• Replace automatic yes habits with clear honest requests
• Reduce guilt when stating limits in daily interactions
• Adjust boundaries quickly when your nervous system signals overload
• Build trust in relationships through small repeated successes

Key Insights
• Fawn responses formed in childhood still drive adult agreement patterns
• Flexible boundaries let connection in while keeping the nervous system settled
• Body signals appear seconds before words and offer early warning
• Small successful tests teach the brain that limits bring safety not loss
• Research shows anxiety drops once boundaries hold without backlash

Recommended Resources:
• Complex PTSD: From Surviving to Thriving by Pete Walker
• The Body Keeps the Score by Bessel van der Kolk
• Journal of Traumatic Stress 2018 University of Washington boundary study
• International Society for the Study of Trauma and Dissociation 2020 guidelines

Coming Up Next
Learn how complex trauma actually rewires threat detection in the brain and what daily practices help new safety pathways form.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1998boundaries,connection,coping,cptsd,emotions,fawn,growth,healing,hypervigilance,mentalhealth,ptsd,recovery,relationships,resilience,safety,selfcare,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/shame-spirals-after-complex-trauma-how-to-notice-body--72173487
What You'll Learn:
- Recognize early body signals before shame takes over.
- Interrupt self blame loops with one small present moment action.
- Understand how attachment patterns shape fast shame responses.
- Reduce the length of spirals by tracking triggers in real time.
- Return to daily life faster after ordinary interactions activate old patterns.

Key Insights:
- Shame often arrives through posture changes before thoughts form.
- Neutral comments can trigger full self attack stories rooted in childhood.
- The body treats present moments as past threats due to repeated early stress.
- Guilt allows repair while shame blocks any next step.
- Noticing speed of the drop reveals older material running the show.

Recommended Resources:
- Trauma and Recovery by Judith Herman
- The Body Keeps the Score by Bessel van der Kolk
- Journal of Traumatic Stress 2018 University of Washington amygdala study
- European Journal of Psychotraumatology 2022 paper on shame spirals in complex trauma

Coming Up Next
Learn practical body first tools that shorten the duration of shame episodes and help the nervous system settle faster after everyday triggers.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>c5fff64a-d591-400c-9854-a01f0deebf41Mon, 01 Jun 2026 00:00:02 +0000GregoryIn this episode, we explore how shame spirals take hold after complex trauma and why they often appear long after the original events have passed. You will hear a personal account of recognizing the pattern in everyday moments like a short message or...
What You'll Learn:
- Recognize early body signals before shame takes over.
- Interrupt self blame loops with one small present moment action.
- Understand how attachment patterns shape fast shame responses.
- Reduce the length of spirals by tracking triggers in real time.
- Return to daily life faster after ordinary interactions activate old patterns.

Key Insights:
- Shame often arrives through posture changes before thoughts form.
- Neutral comments can trigger full self attack stories rooted in childhood.
- The body treats present moments as past threats due to repeated early stress.
- Guilt allows repair while shame blocks any next step.
- Noticing speed of the drop reveals older material running the show.

Recommended Resources:
- Trauma and Recovery by Judith Herman
- The Body Keeps the Score by Bessel van der Kolk
- Journal of Traumatic Stress 2018 University of Washington amygdala study
- European Journal of Psychotraumatology 2022 paper on shame spirals in complex trauma

Coming Up Next
Learn practical body first tools that shorten the duration of shame episodes and help the nervous system settle faster after everyday triggers.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2131boundaries,coping,cptsd,emotions,growth,healing,innerchild,mentalhealth,mindfulness,ptsd,recovery,resilience,selfcare,selflove,shame,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/effective-short-no-script-how-to-cut-fawning--72170949
What You'll Learn:
• Gain a short script to refuse requests without extra explanations.
• Reduce resentment that builds from overexplaining boundaries.
• Interrupt fawn responses that weaken clear limits.
• Lower stress during daily refusal moments.
• Build confidence through repeated short boundary statements.

Key Insights:
• Short refusals limit space for negotiation and follow up questions.
• Overexplaining often stems from early survival patterns rather than current needs.
• Nervous system alerts can push extra words even without real threat.
• Brief statements reduce anxiety compared with longer justifications.
• Consistent practice loosens the grip of old fawning habits.

Recommended Resources:
• Complex PTSD: From Surviving to Thriving by Pete Walker
• The Body Keeps the Score by Bessel van der Kolk
• Journal of Interpersonal Violence research on assertive refusals
• University of California studies on concise communication and stress
• National Institute of Mental Health pages on trauma responses

Coming Up Next
Tune in next time to see how the same short boundary skills apply across different relationships and daily scenarios for steadier results.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>c506c514-58d6-49c1-a76b-05c34566dc0bFri, 05 Jun 2026 00:00:02 +0000GregoryIn this episode, we dive into a short script for saying no that helps stop the habit of overexplaining. Many people living with complex trauma recognize how the fawn response pulls them into adding extra details when setting limits. Those extra words...
What You'll Learn:
• Gain a short script to refuse requests without extra explanations.
• Reduce resentment that builds from overexplaining boundaries.
• Interrupt fawn responses that weaken clear limits.
• Lower stress during daily refusal moments.
• Build confidence through repeated short boundary statements.

Key Insights:
• Short refusals limit space for negotiation and follow up questions.
• Overexplaining often stems from early survival patterns rather than current needs.
• Nervous system alerts can push extra words even without real threat.
• Brief statements reduce anxiety compared with longer justifications.
• Consistent practice loosens the grip of old fawning habits.

Recommended Resources:
• Complex PTSD: From Surviving to Thriving by Pete Walker
• The Body Keeps the Score by Bessel van der Kolk
• Journal of Interpersonal Violence research on assertive refusals
• University of California studies on concise communication and stress
• National Institute of Mental Health pages on trauma responses

Coming Up Next
Tune in next time to see how the same short boundary skills apply across different relationships and daily scenarios for steadier results.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1897boundaries,coping,cptsd,emotions,fawning,growth,healing,innerchild,mentalhealth,mindfulness,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/body-scan-observe-triggers-without-fixing-in-60-seconds--72244705 What You'll Learn

• Notice CPTSD patterns with less urgency and self-judgment
• Use a 60-second body scan to settle before reacting
• Link triggers to physical sensations for immediate relief
• Replace old shame stories with kinder, allowed responses
• Turn daily observation into sustainable emotional wellness

Key Insights

• Complex trauma responses are adaptations, not brokenness
• Body settling first makes patterns easier to observe
• Shame and push-pull dynamics lose power when named
• Three-minute practices fit real life and reduce intensity
• Small, repeatable check-ins support lasting personal growth

Recommended Resources

• Trauma and Recovery by Judith L. Herman (1992)
• The Body Keeps the Score by Bessel van der Kolk (2014)
• National Center for PTSD – Grounding Techniques (ptsd.va.gov)
• WHO ICD-11 Complex PTSD diagnostic guidelines
• Complex PTSD: From Surviving to Thriving by Pete Walker

Coming Up Next Discover how to protect your inner peace when old patterns return in relationships and daily life.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here

Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.]]>345a9a6b-1f3d-4a5b-a88c-3b4df555404cFri, 05 Jun 2026 06:00:02 +0000GregoryIn this episode, we explore daily sense-making for CPTSD responses without labeling them as flaws or disorders. The conversation draws on body awareness practices to notice patterns like shame or push-pull dynamics as they appear in ordinary moments.... What You'll Learn

• Notice CPTSD patterns with less urgency and self-judgment
• Use a 60-second body scan to settle before reacting
• Link triggers to physical sensations for immediate relief
• Replace old shame stories with kinder, allowed responses
• Turn daily observation into sustainable emotional wellness

Key Insights

• Complex trauma responses are adaptations, not brokenness
• Body settling first makes patterns easier to observe
• Shame and push-pull dynamics lose power when named
• Three-minute practices fit real life and reduce intensity
• Small, repeatable check-ins support lasting personal growth

Recommended Resources

• Trauma and Recovery by Judith L. Herman (1992)
• The Body Keeps the Score by Bessel van der Kolk (2014)
• National Center for PTSD – Grounding Techniques (ptsd.va.gov)
• WHO ICD-11 Complex PTSD diagnostic guidelines
• Complex PTSD: From Surviving to Thriving by Pete Walker

Coming Up Next Discover how to protect your inner peace when old patterns return in relationships and daily life.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here

Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.]]>673adaptation,boundaries,coping,emotions,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/survival-compliance-reflex-how-to-update-automatic-yes--72173734
What You'll Learn:
• Spot automatic agreement and create space before responding
• Reduce resentment by honoring your energy and true limits
• Build nervous system safety when testing small boundaries
• Update survival rules through repeated safe boundary experiences
• Feel empowered across work, family, and close relationships

Key Insights
• Compliance often comes from childhood safety needs not current facts
• The body tags boundaries as threats due to outdated wiring
• Pausing before agreeing gathers fresh evidence of safety
• Trauma research explains why automatic responses persist for years
• Small repeated tests gradually loosen the grip of old patterns

Recommended Resources:
• Complex PTSD: From Surviving to Thriving by Pete Walker
• Trauma and Recovery by Judith Herman
• The Body Keeps the Score by Bessel van der Kolk

Coming Up Next
Learn how compliance shows up in daily moments and start simple tests that create lasting nervous system shifts.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>5eb63ce4-d351-4436-87e6-777879eb048aMon, 08 Jun 2026 00:00:03 +0000GregoryIn this episode, we explore survival-based compliance and why setting boundaries can trigger deep fear from past trauma. You'll discover how automatic agreement protected you once but now leads to exhaustion, and learn practical ways to pause and...
What You'll Learn:
• Spot automatic agreement and create space before responding
• Reduce resentment by honoring your energy and true limits
• Build nervous system safety when testing small boundaries
• Update survival rules through repeated safe boundary experiences
• Feel empowered across work, family, and close relationships

Key Insights
• Compliance often comes from childhood safety needs not current facts
• The body tags boundaries as threats due to outdated wiring
• Pausing before agreeing gathers fresh evidence of safety
• Trauma research explains why automatic responses persist for years
• Small repeated tests gradually loosen the grip of old patterns

Recommended Resources:
• Complex PTSD: From Surviving to Thriving by Pete Walker
• Trauma and Recovery by Judith Herman
• The Body Keeps the Score by Bessel van der Kolk

Coming Up Next
Learn how compliance shows up in daily moments and start simple tests that create lasting nervous system shifts.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1385boundaries,coping,cptsd,emotions,fawn,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/nervous-system-body-scan-how-to-notice-signals-before--72175279
What You'll Learn:
• Spot early body signals before conversations turn difficult.
• Enter talks with greater awareness of your nervous system state.
• Reduce surprise reactions like freeze or sudden outbursts.
• Build habits that support calmer exchanges over time.
• Use quick scans that fit into busy daily moments.

Key Insights:
• Body cues often activate before any words are spoken.
• Old trauma patterns can flip states without current danger.
• Timing the check-in beforehand creates room for choice.
• Ventral vagal safety supports real listening and connection.
• Small posture shifts help steer away from fight or flight.

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• The Polyvagal Theory by Stephen W. Porges
• Polyvagal Exercises for Safety and Connection by Deb Dana
• The Trauma Research Foundation website resources

Coming Up Next
Learn how to extend these check-ins into ongoing daily routines that strengthen long-term nervous system flexibility and connection.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>0fc78f77-476e-406f-927d-dff13788d527Fri, 12 Jun 2026 00:00:02 +0000GregoryIn this episode, we explore a simple thirty second nervous system check-in that helps you spot tension or shutdown before tricky talks begin. Many people with complex trauma find old survival patterns take over fast during family calls or meetings,...
What You'll Learn:
• Spot early body signals before conversations turn difficult.
• Enter talks with greater awareness of your nervous system state.
• Reduce surprise reactions like freeze or sudden outbursts.
• Build habits that support calmer exchanges over time.
• Use quick scans that fit into busy daily moments.

Key Insights:
• Body cues often activate before any words are spoken.
• Old trauma patterns can flip states without current danger.
• Timing the check-in beforehand creates room for choice.
• Ventral vagal safety supports real listening and connection.
• Small posture shifts help steer away from fight or flight.

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• The Polyvagal Theory by Stephen W. Porges
• Polyvagal Exercises for Safety and Connection by Deb Dana
• The Trauma Research Foundation website resources

Coming Up Next
Learn how to extend these check-ins into ongoing daily routines that strengthen long-term nervous system flexibility and connection.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2004bodyscan,coping,cptsd,emotions,growth,healing,mentalhealth,mindfulness,nervoussystem,peace,polyvagal,ptsd,recovery,resilience,selfcare,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/5-4-3-grounding-interrupt-four-f-responses-in-3-minutes--72244738 What You'll Learn

• Recognize your body's signals before old patterns take over
• Build quick awareness that creates real choice in daily moments
• Use simple grounding steps to return to the present
• Feel less exhausted by automatic stress responses over time
• Turn vague discomfort into clear, workable information

Key Insights

• The four F responses are neutral survival tools, not personal flaws
• Body sensations often reveal which response is active first
• Small sensory interruptions can shift long-standing patterns
• Breath paired with a simple phrase builds steadier ground
• One tracked response shows more than trying to catch every reaction

Recommended Resources

• Complex PTSD: From Surviving to Thriving by Pete Walker
• The Body Keeps the Score by Bessel van der Kolk
• CPTSD Foundation website and support resources
• National Center for PTSD educational materials

Coming Up Next We'll go deeper into nervous system regulation and how to create lasting safety in your daily life.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here

Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.]]>72614f02-f5ef-4d4b-9203-7771ab74ac0aFri, 12 Jun 2026 06:00:03 +0000GregoryIn this episode, we dive into understanding the symptoms that often accompany complex trauma by focusing on the four F responses of the nervous system. These patterns of fight, flight, freeze, and fawn developed as protections in unsafe environments... What You'll Learn

• Recognize your body's signals before old patterns take over
• Build quick awareness that creates real choice in daily moments
• Use simple grounding steps to return to the present
• Feel less exhausted by automatic stress responses over time
• Turn vague discomfort into clear, workable information

Key Insights

• The four F responses are neutral survival tools, not personal flaws
• Body sensations often reveal which response is active first
• Small sensory interruptions can shift long-standing patterns
• Breath paired with a simple phrase builds steadier ground
• One tracked response shows more than trying to catch every reaction

Recommended Resources

• Complex PTSD: From Surviving to Thriving by Pete Walker
• The Body Keeps the Score by Bessel van der Kolk
• CPTSD Foundation website and support resources
• National Center for PTSD educational materials

Coming Up Next We'll go deeper into nervous system regulation and how to create lasting safety in your daily life.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here

Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.]]>625boundaries,coping,cptsd,emotions,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,somatic,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/conditional-safety-wiring-how-to-ease-nervous-system--72176845
What You'll Learn:
• Spot conditional safety patterns without self blame
• Reduce hypervigilance in everyday interactions
• Test small choices that rebuild trust signals
• Separate past rules from current neutral moments
• Lower daily energy spent on monitoring others

Key Insights
• Nervous system treats neutral signals as threats after conditional safety
• Double monitoring drains energy without creating lasting relief
• Betrayal trauma numbs internal cues to preserve relationships
• Repeated small tests update old wiring over time
• External approval shifts never deliver steady safety

Recommended Resources:
• Trauma and Recovery by Judith Herman
• The Body Keeps the Score by Bessel van der Kolk
• Betrayal trauma research by Jennifer Freyd in Journal of Traumatic Stress
• Journal of Clinical Psychology study on betrayal sensitivity 2020

Coming Up Next
Discover how to handle emotional flashbacks triggered by everyday situations and build steadier responses that honor your nervous system needs.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3224931e-c0cf-4326-b4d1-ae12d19238d1Mon, 15 Jun 2026 00:00:03 +0000GregoryIn this episode, we explore how relationships that tie safety to compliance can leave lasting effects on the nervous system. You'll hear about the patterns of hypervigilance and self-editing that emerge when affection depends on meeting unspoken...
What You'll Learn:
• Spot conditional safety patterns without self blame
• Reduce hypervigilance in everyday interactions
• Test small choices that rebuild trust signals
• Separate past rules from current neutral moments
• Lower daily energy spent on monitoring others

Key Insights
• Nervous system treats neutral signals as threats after conditional safety
• Double monitoring drains energy without creating lasting relief
• Betrayal trauma numbs internal cues to preserve relationships
• Repeated small tests update old wiring over time
• External approval shifts never deliver steady safety

Recommended Resources:
• Trauma and Recovery by Judith Herman
• The Body Keeps the Score by Bessel van der Kolk
• Betrayal trauma research by Jennifer Freyd in Journal of Traumatic Stress
• Journal of Clinical Psychology study on betrayal sensitivity 2020

Coming Up Next
Discover how to handle emotional flashbacks triggered by everyday situations and build steadier responses that honor your nervous system needs.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2174boundaries,coping,cptsd,emotions,growth,healing,hypervigilance,mentalhealth,peace,ptsd,recovery,relationships,resilience,selfcare,support,therapy,trauma,triggers,trust,wellnessfalsefullhttps://www.spreaker.com/episode/shame-spirals-interrupt-how-to-redirect-with-five--72176985
What You'll Learn:
• Reduce shame spiral length with one repeatable daily tool
• Recognize early signs before self blame takes full hold
• Shift attention using grounding to calm body responses
• Separate shame from guilt for clearer next steps
• Build steadiness over weeks through consistent short practice

Key Insights
• Shame acts as the bridge turning small events into self attack
• Body sensations and racing thoughts form a fast feedback loop
• Naming the spiral without judgment interrupts automatic patterns
• Self compassion paired with sensory focus changes episode outcomes
• Old protective wiring explains why neutral moments feel threatening

Recommended Resources:
• Daring Greatly by Brené Brown (2012)
• Andrews study on shame in Journal of Traumatic Stress (2000)
• Wong and Yeung self compassion study in Mindfulness (2018)
• National Center for PTSD 5-4-3-2-1 grounding guidelines (2021)
• International Society for the Study of Trauma and Dissociation sensory anchor guidelines (2020)

Coming Up Next
Tune in next time to explore how emotional flashbacks connect to daily triggers and practical ways to regain choice after they land.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>3845bcc9-8455-4846-861f-887c33d7dc5aFri, 19 Jun 2026 00:00:02 +0000GregoryIn this episode, discover a simple five minute practice designed to catch shame spirals early before they take over your afternoon. Complex trauma often brings sudden waves of self blame that feel automatic and overwhelming yet remain a normal...
What You'll Learn:
• Reduce shame spiral length with one repeatable daily tool
• Recognize early signs before self blame takes full hold
• Shift attention using grounding to calm body responses
• Separate shame from guilt for clearer next steps
• Build steadiness over weeks through consistent short practice

Key Insights
• Shame acts as the bridge turning small events into self attack
• Body sensations and racing thoughts form a fast feedback loop
• Naming the spiral without judgment interrupts automatic patterns
• Self compassion paired with sensory focus changes episode outcomes
• Old protective wiring explains why neutral moments feel threatening

Recommended Resources:
• Daring Greatly by Brené Brown (2012)
• Andrews study on shame in Journal of Traumatic Stress (2000)
• Wong and Yeung self compassion study in Mindfulness (2018)
• National Center for PTSD 5-4-3-2-1 grounding guidelines (2021)
• International Society for the Study of Trauma and Dissociation sensory anchor guidelines (2020)

Coming Up Next
Tune in next time to explore how emotional flashbacks connect to daily triggers and practical ways to regain choice after they land.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2117compassion,coping,cptsd,emotions,grounding,growth,healing,mentalhealth,mindfulness,ptsd,recovery,resilience,selfcare,selflove,shame,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/somatic-check-in-name-three-sensations-in-one-minute--72245179 What You'll Learn

• Notice physical tension as an early signal of trauma recovery needs
• Build steadiness through short body scans that fit busy schedules
• Gain practical tools to respond to body messages with care
• Experience reduced secondary shame around emotional wellness signals
• Take one small action that supports your healing journey today

Key Insights

• The body often registers threat before the mind forms a story
• Simple posture and breath awareness interrupts automatic survival loops
• CPTSD symptoms make sense when viewed through nervous system patterns
• Small, repeated responses to body cues build familiarity over time
• Validation comes from recognizing these patterns as survival adaptations

Recommended Resources

• The Body Keeps the Score by Bessel van der Kolk (book on trauma and the body)
• World Health Organization ICD-11 entry on Complex Post-Traumatic Stress Disorder
• Somatic Experiencing resources from the Somatic Experiencing International website
• Free guided body scan practices on the UCLA Mindful Awareness Research Center site

Coming Up Next Continue your healing journey with deeper explorations into reclaiming inner peace and personal growth after trauma.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here

Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.]]>b9fc12a9-edf6-4d1b-baaf-30a09185baafFri, 19 Jun 2026 06:00:02 +0000GregoryIn this episode, we pause for a practical body awareness check in to help manage CPTSD symptoms without digging through every memory. Listeners learn how physical sensations like tension or tightness often signal emotional shifts first, offering a... What You'll Learn

• Notice physical tension as an early signal of trauma recovery needs
• Build steadiness through short body scans that fit busy schedules
• Gain practical tools to respond to body messages with care
• Experience reduced secondary shame around emotional wellness signals
• Take one small action that supports your healing journey today

Key Insights

• The body often registers threat before the mind forms a story
• Simple posture and breath awareness interrupts automatic survival loops
• CPTSD symptoms make sense when viewed through nervous system patterns
• Small, repeated responses to body cues build familiarity over time
• Validation comes from recognizing these patterns as survival adaptations

Recommended Resources

• The Body Keeps the Score by Bessel van der Kolk (book on trauma and the body)
• World Health Organization ICD-11 entry on Complex Post-Traumatic Stress Disorder
• Somatic Experiencing resources from the Somatic Experiencing International website
• Free guided body scan practices on the UCLA Mindful Awareness Research Center site

Coming Up Next Continue your healing journey with deeper explorations into reclaiming inner peace and personal growth after trauma.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here

Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.]]>586boundaries,coping,cptsd,emotions,growth,healing,innerchild,mentalhealth,mindfulness,peace,ptsd,recovery,resilience,selfcare,selflove,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/freeze-response-motivation-how-to-restart-drive-after--72177909
What You'll Learn:
• Understand why motivation drops without warning during stress
• Recognize freeze as a survival response instead of failure
• Spot early signs of nervous system shutdown in daily life
• Reduce self-blame by seeing the biological mechanism at work
• Learn how past trauma sensitizes the body to ordinary pressure

Key Insights
• The dorsal vagal pathway triggers conservation mode after threat detection
• Prefrontal changes from chronic stress lower dopamine and planning ability
• Freeze can activate before conscious thought catches up to the situation
• Short rest periods allow partial recovery while repeated stress strengthens shutdown
• Shame often prolongs the freeze by adding extra internal pressure

Recommended Resources:
• The Polyvagal Theory by Stephen Porges
• The Body Keeps the Score by Bessel van der Kolk
• Neurobiology of Stress journal articles by Bruce McEwen
• Polyvagal Institute resources on nervous system states

Coming Up Next
Discover how small safety signals can help the nervous system release prolonged freeze states and restore steady motivation over time.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>d5a4dea2-81d9-48fa-b116-3836dabc24b5Mon, 22 Jun 2026 00:00:02 +0000GregoryIn this episode, we explore the freeze response in CPTSD and why motivation can suddenly disappear when stress builds. The nervous system shifts into energy conservation mode as an old survival strategy, leaving you feeling stuck even on simple tasks....
What You'll Learn:
• Understand why motivation drops without warning during stress
• Recognize freeze as a survival response instead of failure
• Spot early signs of nervous system shutdown in daily life
• Reduce self-blame by seeing the biological mechanism at work
• Learn how past trauma sensitizes the body to ordinary pressure

Key Insights
• The dorsal vagal pathway triggers conservation mode after threat detection
• Prefrontal changes from chronic stress lower dopamine and planning ability
• Freeze can activate before conscious thought catches up to the situation
• Short rest periods allow partial recovery while repeated stress strengthens shutdown
• Shame often prolongs the freeze by adding extra internal pressure

Recommended Resources:
• The Polyvagal Theory by Stephen Porges
• The Body Keeps the Score by Bessel van der Kolk
• Neurobiology of Stress journal articles by Bruce McEwen
• Polyvagal Institute resources on nervous system states

Coming Up Next
Discover how small safety signals can help the nervous system release prolonged freeze states and restore steady motivation over time.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1987coping,cptsd,emotions,freeze,healing,innerchild,mentalhealth,motivation,polyvagal,ptsd,recovery,resilience,selfcare,stress,survival,therapy,trauma,triggers,vagus,wellnessfalsefullhttps://www.spreaker.com/episode/self-orientation-for-dissociation-how-to-notice--72217245
What You'll Learn:
• Regain presence faster during ordinary moments of dissociation
• Use simple sensory anchors without special tools or settings
• Shorten dissociative episodes through repeatable daily practice
• Understand trauma responses without needing deep analysis
• Build consistent grounding skills that fit into routines

Key Insights
• Dissociation often starts with small internal shifts before expanding
• External naming interrupts survival circuits more effectively than thinking
• Real objects like sinks or towels provide immediate stabilizing input
• Trauma narrows awareness while orientation widens it gradually
• Consistent repetition strengthens the return to the present moment

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• Trauma and Recovery by Judith Herman
• Guidelines from the International Society for the Study of Trauma and Dissociation
• EMDR International Association training materials on grounding

Coming Up Next
Tune in next time to explore another accessible skill that supports nervous system regulation during daily challenges.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>5c43fb04-f9ca-4384-8740-e9efc8051960Fri, 26 Jun 2026 00:00:02 +0000GregoryIn this episode, Gregory shares a practical self-orientation exercise designed to help when dissociation makes the world feel distant during everyday tasks. Listeners follow clear steps they can try immediately, such as naming objects or noticing...
What You'll Learn:
• Regain presence faster during ordinary moments of dissociation
• Use simple sensory anchors without special tools or settings
• Shorten dissociative episodes through repeatable daily practice
• Understand trauma responses without needing deep analysis
• Build consistent grounding skills that fit into routines

Key Insights
• Dissociation often starts with small internal shifts before expanding
• External naming interrupts survival circuits more effectively than thinking
• Real objects like sinks or towels provide immediate stabilizing input
• Trauma narrows awareness while orientation widens it gradually
• Consistent repetition strengthens the return to the present moment

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• Trauma and Recovery by Judith Herman
• Guidelines from the International Society for the Study of Trauma and Dissociation
• EMDR International Association training materials on grounding

Coming Up Next
Tune in next time to explore another accessible skill that supports nervous system regulation during daily challenges.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2214awareness,coping,cptsd,dissociation,emotions,grounding,growth,healing,mentalhealth,mindfulness,ptsd,recovery,resilience,selfcare,somatic,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/progressive-muscle-release-interrupt-cptsd-bracing-in-2-minutes--72245572 What You'll Learn

• Anchor chaotic CPTSD symptoms with quick body resets for steadier days.
• Recognize emotional flashbacks as old survival patterns, not personal failure.
• Use a 60-second body scan to spot hidden tension and reduce overwhelm.
• Practice sensory grounding to interrupt shame spirals and regain calm.
• Release muscle bracing with simple holds that build long-term inner peace.

Key Insights

• CPTSD symptoms cluster around flashbacks, shame, and relationships because of repeated early threat.
• The body stores timelines the mind cannot name, creating sudden mood and energy shifts.
• Old responses were adaptations for safety, not signs something is wrong with you.
• Naming tension shifts the focus from fixing yourself to updating outdated tools.
• Two-minute practices work best in real time, building new nervous system options through repetition.

Recommended Resources

• Trauma and Recovery by Judith L. Herman
• The Body Keeps the Score by Bessel van der Kolk
• ICD-11 Complex PTSD guidelines on who.int
• Complex PTSD: From Surviving to Thriving by Pete Walker

Coming Up Next Explore deeper practices for rebuilding self-worth and creating more inner peace on your healing journey.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here

Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.]]>f5312424-3d28-4d86-82f0-e7a059096eb9Fri, 26 Jun 2026 06:00:02 +0000GregoryIn this episode, we explore why CPTSD symptoms often feel chaotic and unpredictable, especially before weekends. Learn to recognize the underlying rhythms of trauma responses and anchor yourself with two quick, practical techniques you can use... What You'll Learn

• Anchor chaotic CPTSD symptoms with quick body resets for steadier days.
• Recognize emotional flashbacks as old survival patterns, not personal failure.
• Use a 60-second body scan to spot hidden tension and reduce overwhelm.
• Practice sensory grounding to interrupt shame spirals and regain calm.
• Release muscle bracing with simple holds that build long-term inner peace.

Key Insights

• CPTSD symptoms cluster around flashbacks, shame, and relationships because of repeated early threat.
• The body stores timelines the mind cannot name, creating sudden mood and energy shifts.
• Old responses were adaptations for safety, not signs something is wrong with you.
• Naming tension shifts the focus from fixing yourself to updating outdated tools.
• Two-minute practices work best in real time, building new nervous system options through repetition.

Recommended Resources

• Trauma and Recovery by Judith L. Herman
• The Body Keeps the Score by Bessel van der Kolk
• ICD-11 Complex PTSD guidelines on who.int
• Complex PTSD: From Surviving to Thriving by Pete Walker

Coming Up Next Explore deeper practices for rebuilding self-worth and creating more inner peace on your healing journey.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here

Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.]]>552coping,cptsd,emotions,flashbacks,grounding,healing,innerchild,mentalhealth,mindfulness,ptsd,recovery,resilience,selfcare,shame,somatic,support,therapy,trauma,triggers,wellnessfalsefullhttps://www.spreaker.com/episode/abandonment-fear-shapes-conflict-how-to-improve-repair-attempts--72247204
What You'll Learn:
• Spot the first signs of abandonment panic before it takes over.
• Pause and name the old pattern to regain choice in the moment.
• Practice repair without rushing to fix or defend every tension.
• Reduce the cost of lost friendships and strained family ties.
• Build evidence that relationships can handle disagreement safely.

Key Insights:
• Trauma converts neutral schedule changes into survival threats.
• Fawn and fight responses developed because early repair was never modeled.
• A short text or raised eyebrow can trigger the same alarm as real loss.
• Naming the reaction creates a brief window for a different response.
• Consistent new experiences slowly update the nervous system's old predictions.

Recommended Resources:
• Complex PTSD: From Surviving to Thriving by Pete Walker
• Attachment and Loss by John Bowlby
• CDC Adverse Childhood Experiences (ACE) Study reports
• The Body Keeps the Score by Bessel van der Kolk
• National Institute of Mental Health attachment resources page

Coming Up Next
Tune in next time as we unpack how trauma affects self-trust and decision-making, giving you tools to move forward with more confidence.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>c8dbee90-305e-4c87-a9fe-18ed3d0cdd40Mon, 29 Jun 2026 06:00:05 +0000GregoryIn this episode, Gregory explores how trauma rewires everyday conflict into life-or-death fears of abandonment. He shares personal stories of shutdowns, over-apologies, and racing thoughts after simple plan changes or quiet moments. Listeners hear why...
What You'll Learn:
• Spot the first signs of abandonment panic before it takes over.
• Pause and name the old pattern to regain choice in the moment.
• Practice repair without rushing to fix or defend every tension.
• Reduce the cost of lost friendships and strained family ties.
• Build evidence that relationships can handle disagreement safely.

Key Insights:
• Trauma converts neutral schedule changes into survival threats.
• Fawn and fight responses developed because early repair was never modeled.
• A short text or raised eyebrow can trigger the same alarm as real loss.
• Naming the reaction creates a brief window for a different response.
• Consistent new experiences slowly update the nervous system's old predictions.

Recommended Resources:
• Complex PTSD: From Surviving to Thriving by Pete Walker
• Attachment and Loss by John Bowlby
• CDC Adverse Childhood Experiences (ACE) Study reports
• The Body Keeps the Score by Bessel van der Kolk
• National Institute of Mental Health attachment resources page

Coming Up Next
Tune in next time as we unpack how trauma affects self-trust and decision-making, giving you tools to move forward with more confidence.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1696abandonment,attachment,boundaries,conflict,coping,cptsd,emotions,healing,innerchild,mentalhealth,ptsd,recovery,relationships,repair,resilience,selfcare,support,therapy,trauma,triggersfalsefullhttps://www.spreaker.com/episode/cptsd-identity-who-am-i-after-complex-trauma-rewrites-me--72747417
What You'll Learn:
• Separate trauma responses from your authentic self with clarity
• Reduce daily confusion about personal preferences and choices
• Recognize how early adaptations shape later identity
• Apply simple noticing techniques to independent decisions
• Ease self-blame by understanding developmental timing effects

Key Insights
• Identity often feels borrowed after repeated caregiver invalidation
• Memory gaps arise when survival overrides self-knowledge tracking
• CPTSD shows higher identity disturbance than standard PTSD alone
• Triggers temporarily erase self-view but it returns afterward
• Small daily choices reveal old wiring versus current reality

Recommended Resources:
• Trauma and Recovery by Judith L. Herman
• The Body Keeps the Score by Bessel van der Kolk
• ICD-11 Complex PTSD Criteria from World Health Organization
• Cloitre et al. study in European Journal of Psychotraumatology 2020

Coming Up Next
Learn practical ways complex trauma shows up in relationships and how to build safer connections moving forward.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>101cc648-aa6e-4fca-baf9-d946cd8329f6Mon, 29 Jun 2026 20:37:31 +0000GregoryIn this episode, we explore how complex trauma reshapes your sense of identity over time. Complex PTSD often leaves you questioning who you are after years of adapting to survive. Through personal stories and research, we unpack the gradual rewrite of...
What You'll Learn:
• Separate trauma responses from your authentic self with clarity
• Reduce daily confusion about personal preferences and choices
• Recognize how early adaptations shape later identity
• Apply simple noticing techniques to independent decisions
• Ease self-blame by understanding developmental timing effects

Key Insights
• Identity often feels borrowed after repeated caregiver invalidation
• Memory gaps arise when survival overrides self-knowledge tracking
• CPTSD shows higher identity disturbance than standard PTSD alone
• Triggers temporarily erase self-view but it returns afterward
• Small daily choices reveal old wiring versus current reality

Recommended Resources:
• Trauma and Recovery by Judith L. Herman
• The Body Keeps the Score by Bessel van der Kolk
• ICD-11 Complex PTSD Criteria from World Health Organization
• Cloitre et al. study in European Journal of Psychotraumatology 2020

Coming Up Next
Learn practical ways complex trauma shows up in relationships and how to build safer connections moving forward.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2022complex trauma identityfalsefullhttps://www.spreaker.com/episode/cptsd-isolation-when-trauma-shrinks-your-world-and-social--72747588
What You'll Learn:
• Recognize isolation as a trauma response rather than a personal flaw
• Understand how hypervigilance and flashbacks shrink your social options
• Reframe your experiences to reduce shame around withdrawal
• Apply a repeatable protocol for managing urges to pull away
• Take small steps that gradually widen your world and build connection

Key Insights
• The shrinking world builds through hundreds of small avoided interactions
• Relief from canceling plans reinforces the isolation habit over time
• Emotional flashbacks make neutral social cues feel like immediate threats
• Shame locks in avoidance by framing it as evidence of brokenness
• Safety can be rebuilt gradually through consistent low-pressure contacts

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• Trauma and Recovery by Judith Herman
• Journal of Traumatic Stress article on withdrawal in complex trauma by Cloitre and colleagues (2018)

Coming Up Next
Next time we dive into practical ways to rebuild trust after betrayal and how to spot safe connections without overwhelming your nervous system.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>95b6a205-c660-4634-af50-9b7befd4bd9fMon, 29 Jun 2026 20:48:56 +0000GregoryIn this episode, we explore how complex trauma can make your social world feel smaller and smaller over time. Isolation often starts as a way to stay safe after painful experiences, but it can linger even when the danger has passed. Gregory shares...
What You'll Learn:
• Recognize isolation as a trauma response rather than a personal flaw
• Understand how hypervigilance and flashbacks shrink your social options
• Reframe your experiences to reduce shame around withdrawal
• Apply a repeatable protocol for managing urges to pull away
• Take small steps that gradually widen your world and build connection

Key Insights
• The shrinking world builds through hundreds of small avoided interactions
• Relief from canceling plans reinforces the isolation habit over time
• Emotional flashbacks make neutral social cues feel like immediate threats
• Shame locks in avoidance by framing it as evidence of brokenness
• Safety can be rebuilt gradually through consistent low-pressure contacts

Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk
• Trauma and Recovery by Judith Herman
• Journal of Traumatic Stress article on withdrawal in complex trauma by Cloitre and colleagues (2018)

Coming Up Next
Next time we dive into practical ways to rebuild trust after betrayal and how to spot safe connections without overwhelming your nervous system.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1818boundaries,coping,cptsd,emotions,flashbacks,healing,hypervigilance,isolation,mentalhealth,ptsd,recovery,resilience,selfcare,shame,support,therapy,trauma,triggers,wellness,withdrawalfalsefull