Episodes

  • Guided Progressive Muscle Relaxation for Stress Relief & Inner Calm

    Guided Progressive Muscle Relaxation for Stress Relief & Inner Calm

    · C-PTSD: Let's Make Sense Of This Sh*t

    In this Friday Healing session, we dive into a full‑body Progressive Muscle Relaxation (PMR) practice designed to release built‑up tension and cultivate lasting calm. You’ll be gently guided through each muscle group—from the soles of your feet to the crown of your head—using imagery, breath awareness, and micro‑movements to deepen your mind‑body connection. Backed by neuroscience and real‑world listener stories, this episode shows you how a simple tension‑and‑release cycle can reset your nervous system anytime, anywhere.

    Key TakeawaysYou’ll learn a step‑by‑step PMR sequence to systematically contract and release every major muscle group.Discover the physiology behind PMR—how contrast signals to the vagus nerve translate into lowered heart rate and reduced cortisol.Find out how mental rehearsal and micro‑movements can deliver similar benefits when you’re short on time or space.See how personalized anchors (scents, stones, mantras) make relaxation more accessible and sustainable.Hear evidence from a 2019 University of Queensland trial showing a 32 % stress‑reduction after just two weeks of daily PMR.What You’ll DiscoverHow to ground yourself in the present before beginning any relaxation practice.The precise inhale‑hold‑exhale pattern for each body region, with vivid imagery to deepen release.Techniques for noticing and witnessing emotions that arise as your body softens.Creative ways to integrate mini‑PMR breaks into your morning routine, workday, and bedtime.Strategies to track your progress—journal prompts and sensory inventories that reinforce calm.Resources MentionedAnderson et al., 2019 randomized trial on PMR at the University of QueenslandFree online guide to Progressive Muscle Relaxation (PDF)Lavender scent strip for enhanced bedtime relaxationWorry beads or grounding stones as tactile anchorsSpreaker page and show notes with timestamped chaptersNext Episode Preview
    In our next main session, we’ll explore Understanding Triggers in Trauma Recovery, learning to recognize subtle signals in mind and body and forging pathways to choice and safety.
    📩 Have questions or want to share your experience? Reach out at [email protected].

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  • Optimizing Somatic Practices: Rewriting Body Memory in CPTSD

    Optimizing Somatic Practices: Rewriting Body Memory in CPTSD

    · C-PTSD: Let's Make Sense Of This Sh*t

    In this episode, Gregory guides us through the subtle language of body memory—those physical sensations and tension patterns that carry our trauma history. You’ll hear powerful listener stories of how trembling, tethered breath, and stifled yawns revealed years of hidden stress, and learn three practical somatic invitations—anchoring with the ground, four‑part breathwork, and a mindful body scan—that retrain your nervous system toward safety. Whether you’re new to trauma recovery or deep into your healing journey, you’ll discover how even micro‑moments of embodied awareness can transform trapped stress into profound calm.

    Key Takeaways
    • Recognize body memory as nonverbal “sentences” of past danger held in muscle and breath.
    • Practice three somatic invitations—Anchor & Release, Four‑Part Breath, Guided Body Scan—to shift your autonomic nervous system from fight/flight into rest and digest.
    • Use micro‑movements (shaking, vocal toning) and sensory anchors (lavender, silk scarf) to signal safety anytime, anywhere.
    • Learn the “Pause of Compassion” four‑step method for meeting sudden triggers with curiosity rather than avoidance.
    • Track progress in a simple journal: note shifts in tension, emerging ease, and new felt-sense responses.

    What You’ll Discover
    • How body memory encodes trauma in posture, muscle tone, and breath patterns.
    • Two listener journeys—one liberated by rhythmic foot taps, another by reclaiming the yawn—to illustrate somatic rewiring in action.
    • The science of neuroplasticity and recent findings on how movement plus breath accelerates parasympathetic activation.
    • Gentle strategies for responding to unexpected triggers through pendulation and compassionate self‑touch.
    • Ways to integrate somatic practice into daily rituals—brushing teeth, washing dishes, even walking—to build ongoing safety.

    Resources Mentioned
    • Van der Kolk, Bessel: The Body Keeps the Score
    • Levine, Peter: Waking the Tiger
    • Journal of Traumatic Stress (2022): “Movement‑Based Somatic Exercises in PTSD Recovery”
    • Insight Timer App – Somatic Meditation Tracks
    • Supporters Club & Contact: [email protected]

    Next Episode Preview
    We’ll explore Reducing Hypervigilance in Trauma Recovery, diving into tools that quiet the alarm bell of the amygdala and re‑establish a sense of calm in everyday life.

    📩 Have questions or want to share your experience? Reach out at [email protected].

    💛 Join Our Supporters Club 💛 Your support keeps these vital conversations alive—ensuring no one has to face this journey alone. Join here

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  • Surviving Stressful Family Gatherings with CPTSD - Proven Tools for Calm and Connection

    Surviving Stressful Family Gatherings with CPTSD - Proven Tools for Calm and Connection

    · C-PTSD: Let's Make Sense Of This Sh*t

    Family weddings, reunions, birthday dinners—even small get‑togethers—can trigger deep anxiety when you’re living with CPTSD. In this episode, Gregory shares research‑backed breathing, grounding, and self‑compassion techniques you can use before, during, and after any family event. Learn how to spot your personal triggers, claim quick “safe spots,” and set gentle boundaries so you can stay present, enjoy the moments that matter, and avoid burnout.

    Key TakeawaysMaster the 4‑7‑8 breathing hack to soothe your nervous system in just minutesIdentify a “safe spot” and practice the 5‑4‑3‑2‑1 grounding exercise under tables or in linesUse rehearsed boundary scripts (“I need a quick break,” “Let’s change the subject”) to protect your calm without guiltCultivate self‑compassion mantras (“I’m doing my best,” “This feeling will pass”) to quiet your inner criticDebrief with a simple recovery ritual—journaling, a walk, a warm bath—to reinforce safety cues post‑eventWhat You’ll DiscoverHow CPTSD rewires your brain to scan for danger—and why that can misfire at family functionsPractical steps to prep your mind with visualization and phone‑based breathing appsReal‑life listener stories of staying calm at weddings, reunions, and holiday dinnersLong‑term strategies from polyvagal theory and mindful self‑compassion to shift your baseline toward safetyResources MentionedThe Polyvagal Theory in Therapy by Deb DanaMindful Self‑Compassion by Kristin Neff & Christopher GermerInsight Timer & Breathwrk apps for guided breathing and meditationOnline CPTSD support groups (Facebook, Meetup)Next Episode Preview
    Coming up: “Daily Grounding Practices for Lasting CPTSD Recovery”—learn five simple rituals you can weave into your mornings and evenings to gradually retrain your brain and body toward calm.

    📩 Share Your Story: [email protected]
    💛 Support Our Work: Join our Supporters Club at spreaker.com/c‐ptsd‐let‐s‐make‐sense‐of‐this‐sh‐t--6331440/support

    Subscribe now and never miss an episode on healing from complex trauma—because you deserve peace, even at the family table.

    Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.

  • Visual Sanctuary: Guided Imagery & Breathwork to Calm Panic Attacks

    Visual Sanctuary: Guided Imagery & Breathwork to Calm Panic Attacks

    · C-PTSD: Let's Make Sense Of This Sh*t

    In this episode of CPTSD – Let’s Make Sense of This Shit, Gregory teaches you how to create a personalized “mental sanctuary” and pair it with simple breathwork to interrupt panic attacks in seconds. You’ll hear listener success stories, learn micro‑visualizations for moments when you can’t close your eyes, and finish with a complete 20‑minute guided session you can record in your own voice. Whether you need relief in a crowded mall or calm at home, this practical, research‑backed toolkit will help you reclaim safety—one image and one breath at a time.

    Key Takeaways
    • How to design a vivid, multi‑sensory safe‑place visualization that your brain will recognize as “all clear.”
    • Breathing patterns (4‑count inhale, 6‑count exhale) that amplify the calming power of imagery.
    • Strategies for micro‑visualizations when you’re pressed for time or space.
    • Tips for journaling and biofeedback to track your nervous system’s transformation.

    What You’ll Discover
    • Why visualization isn’t avoidance but a form of self‑soothing that retrains your stress response.
    • How to anchor calm with color, movement, and sensory details.
    • Real‑world examples of people who stopped panic in grocery aisles, offices, and hospitals.
    • Ways to integrate imagery with other grounding tools—body scans, 5‑4‑3‑2‑1, and gentle motion.

    Resources Mentioned
    • The Healing Power of the Breath by Richard P. Brown & Patricia L. Gerbarg
    • InnerBalance™ heart‑rate variability biofeedback app
    • Local and online guided‑imagery workshops

    Next Episode Preview
    Get ready to transform your evenings in Episode 57: “Establishing a Night Routine for Better Sleep.” We’ll explore how to wind down anxiety, build a calming bedtime ritual, and cue your body for deep rest—because healing doesn’t stop when the sun goes down.

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    📩 Have questions or want to share your experience? Reach out at [email protected]

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  • Home Sanctuary: Healing CPTSD Through Safe Spaces

    Home Sanctuary: Healing CPTSD Through Safe Spaces

    · C-PTSD: Let's Make Sense Of This Sh*t

    In this episode of “CPTSD: Let’s Make Sense of This Shit,” Gregory guides you through the art and science of turning your living space into a refuge for trauma recovery. You’ll learn why even small sensory shifts—like swapping harsh overhead lights for warm lamps or adding a simple threshold anchor—send powerful signals of safety to your nervous system. We explore practical micro‑decluttering, sensory curation (sight, sound, touch, scent), simple boundary rituals, affirmation anchoring, guided visualization, and self‑compassion practices that transform your home into a living sanctuary. Real listener stories and expert resources show how these approaches rewire hypervigilance into calm, so you can step inside, exhale, and feel held every time you cross your threshold.

    Key Takeaways
    • Threshold anchoring at your entryway creates an immediate “in‑house” cue for safety.
    • Curating each sense—warm lighting, gentle water sounds, cozy textures, healing scents—reprograms the amygdala away from threat.
    • Micro‑decluttering one drawer or shelf at a time builds confidence and control over your environment.
    • Establishing brief, daily boundary rituals and affirmation cards teaches predictability and rest in a once‑chaotic space.

    What You’ll Discover
    • How to choose and place a meaningful threshold object for instant calm.
    • Techniques for replacing harsh lighting and distracting noises with softly glowing lamps and steady ambient sounds.
    • The power of tactile “self‑hugs” through blankets, cushions, and rugs.
    • Scent‑based nervous‑system resets using essential oils or simmer‑pot rituals.
    • The neuroscience behind micro‑decluttering and why small acts of order reduce overwhelm.
    • Ways to embed brief emotional‑safety rituals—like Quiet Half‑Hours—and affirmation‑anchoring into daily life.
    • Guided visualization exercises and simple self‑compassion phrases that deepen your sense of sanctuary.

    Resources Mentioned
    • The Body Keeps the Score by Bessel van der Kolk — for understanding how trauma reshapes the brain.
    • Self‑Compassion by Kristin Neff — for practical exercises in inner kindness.
    • Insight Timer app — featuring the “Home Sanctuary” guided meditation by Gregory.
    • r/ComplexPTSD subreddit and private CPTSD support Facebook groups — for community and shared tips.
    • Reach out at [email protected] with your questions or stories.
    • 💛 Join Our Supporters Club: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support

  • Journaling for Trauma Recovery - Reclaiming Your Voice with Compassion

    Journaling for Trauma Recovery - Reclaiming Your Voice with Compassion

    · C-PTSD: Let's Make Sense Of This Sh*t

    📝 Summary
    In this episode, Gregory dives deep into how journaling can be a powerful tool for healing from complex PTSD. With a grounded blend of science, lived experience, and guided reflection, you'll explore how to create space for your inner voice, process painful memories, and regulate your nervous system. Whether journaling is brand new to you or something you've struggled to keep up, this episode is a soft invitation to meet yourself with compassion and curiosity.

    ✨ Key Takeaways
    • Journaling can calm the nervous system and help integrate fragmented trauma memories.
    • You don’t need to write perfectly—showing up honestly is what matters most.
    • There are many ways to journal: freewriting, prompts, art, or even short check-ins.
    • Creating safety around your journaling practice is key to making it sustainable.

    🔍 What You’ll Discover
    • Why journaling works neurologically for trauma survivors
    • Common obstacles to journaling and how to move past them
    • Practical journaling techniques that meet you where you are
    • A guided 5-minute journaling session you can return to anytime

    📚 Resources Mentioned
    • Opening Up by Writing It Down by James Pennebaker and Joshua Smyth
    • The Artist’s Way by Julia Cameron
    • What My Bones Know by Stephanie Foo
    • Apps like Daylio, Journey, and Reflectly
    • Trauma-informed journal prompt guides (searchable online)

    🔜 Next Episode Preview
    Next week’s episode is called “Healing Through Social Connections and Support.” We’ll explore how relationships can be both challenging and healing, and how building safe, supportive connections is possible—even after trauma.


    Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.

  • From Shame to Self-Compassion: Rethinking Progress in Complex Trauma Recovery

    From Shame to Self-Compassion: Rethinking Progress in Complex Trauma Recovery

    · C-PTSD: Let's Make Sense Of This Sh*t

    In this Friday Healing episode, Gregory gently unpacks the often unspoken pressure trauma survivors put on themselves to “heal faster” or “do better.” If you’ve ever felt like you're failing your recovery because you’re not “there yet,” this episode is for you. Together, we explore how CPTSD warps our expectations, why shame often drives those internal “shoulds,” and how to shift toward realistic, grace-filled goals that actually support healing.

    Key Takeaways:Learn why CPTSD survivors often develop unrealistic expectations around healing.Understand how perfectionism and shame feed burnout in trauma recovery.Discover practical, trauma-informed tools for setting gentler, more compassionate goals.Hear real-life stories that illustrate how small mindset shifts can unlock meaningful change.
    What You’ll Discover:Why “looping” and setbacks are actually normal in CPTSD recovery.How to rewrite harmful internal narratives like “I should be over this.”What micro-goals, spoon theory, and self-compassion practices can do for your nervous system.Why healing is not a performance, and what it means to move forward without urgency.
    Resources Mentioned:Spoon Theory by Christine Miserandino (conceptual reference)Grounding practices: 5-4-3-2-1 method, breath countingJournal prompts for self-reflection on expectations
    Next Episode Preview:

    Next Friday, we’ll be exploring “Using Mindfulness to Manage CPTSD Symptoms.” If you’ve struggled with staying present or feel overwhelmed by flashbacks or anxiety, this upcoming episode will offer grounding tools and gentle insights to help you anchor in the now.

    📩 Have questions or want to share your experience? Reach out at [email protected]

    💛 Join Our Supporters Club 💛 If this podcast has helped you make sense of C-PTSD, consider joining. Your support keeps these honest, healing conversations going:
    👉 Support Here

  • Deep Breaths, Lasting Calm: How to Rewire Anxiety with Long-Term Breathwork

    Deep Breaths, Lasting Calm: How to Rewire Anxiety with Long-Term Breathwork

    · C-PTSD: Let's Make Sense Of This Sh*t

    In this episode of CPTSD: Let’s Make Sense of This Shit, Gregory explores how deep breathing isn’t just a crisis tool—it’s a long-term nervous system reset. If you’ve ever felt like anxiety is your baseline or that your body never learned how to “stand down,” this episode is for you. We’ll unpack how breathwork helps rewire your brain and body after trauma, share powerful listener stories, and guide you through a practice you can start today. No incense required.

    Key Takeaways
    • Deep breathing can reshape your nervous system and support long-term anxiety relief.
    • Breathwork helps regulate the vagus nerve and improve heart rate variability.
    • Consistent daily breathwork rewires hypervigilant trauma responses.
    • You don’t need to be perfect—just practicing for a few minutes a day can create lasting change.


    What You’ll Discover
    • Why trauma survivors often breathe shallowly—and how to change that.
    • The science behind sympathetic vs. parasympathetic nervous system states.
    • Techniques like box breathing, 4-7-8, and extended exhales explained and demystified.
    • Listener experiences: What worked, what triggered them, and how they adapted.
    • A guided practice you can return to anytime to help reset your body’s anxiety baseline.


    Resources Mentioned
    • Polyvagal Theory by Stephen Porges (concept referenced)
    • 4-7-8 Breathing by Dr. Andrew Weil
    • Apps: Insight Timer, Breathwrk, iBreathe
    • Guided breathing videos on YouTube (search “trauma-informed breathwork”)
    • Yoga Nidra and Coherent Breathing resources


    Next Episode Preview
    Up next: The Role of Nutrition in Healing Trauma. We’ll explore how blood sugar crashes, gut health, and nutrient deficiencies can play a surprising role in trauma recovery—and how eating differently might support emotional stability. You won’t want to miss it.

    📩 Have questions or want to share your experience? Reach out at [email protected].

    💛 Join Our Supporters Club 💛

    If this podcast has helped you make sense of C-PTSD, consider joining our Supporters Club. Your support allows us to keep creating these vital conversations about trauma, healing, and the tools we need to survive and thrive.

    👉 Click here to join our Supporters Club

    We’re in this together. 💛

  • How to Manage CPTSD Triggers in Public Without Panic

    How to Manage CPTSD Triggers in Public Without Panic

    · C-PTSD: Let's Make Sense Of This Sh*t

    Navigating public spaces with CPTSD can feel like stepping into a minefield of unexpected triggers. From loud noises to crowded environments, the unpredictability of the outside world can activate anxiety, panic, or dissociation. In this episode, we break down why public spaces can feel so overwhelming and, more importantly, how to manage these situations with confidence. You’ll learn practical techniques to stay grounded, plan ahead, and regain control over your surroundings, so you can move through the world feeling safer and more empowered.

    Key Takeaways:Why public spaces can be particularly triggering for people with CPTSD.How to use grounding techniques, such as the 5-4-3-2-1 method and object anchoring, to stay present in overwhelming situations.The importance of planning ahead, including exit strategies, noise-reducing tools, and strategic positioning to reduce stress.How gradual exposure and self-compassion can help you build resilience over time.What You’ll Discover:The neuroscience behind triggers and why your nervous system reacts the way it does.Real-life stories from people who have learned to navigate public spaces with CPTSD.A range of tools you can use immediately to feel more in control in public settings.Why progress doesn’t have to be linear, and how small steps add up to big changes.Resources Mentioned:Grounding apps and mindfulness tools for in-the-moment support.Noise-canceling headphones and wearable aids for sensory regulation.Books and online communities for deeper learning and connection.Therapy and self-guided exposure techniques to gradually build resilience.Next Episode Preview: In the next episode, we’re tackling the importance of structure and routine in trauma recovery. Building a morning routine that actually works for CPTSD can create a sense of stability, reduce overwhelm, and set the tone for the rest of your day. Tune in for tips on how to craft a routine that meets your unique needs and helps you feel more grounded from the moment you wake up.

    📩 Have questions or want to share your experience? Reach out at [email protected].

    💛 Join Our Supporters Club 💛

    If this podcast has helped you make sense of CPTSD, consider joining our Supporters Club. Your support allows us to continue these vital conversations about trauma and healing—conversations that are often difficult to find but deeply needed. By becoming a supporter, you ensure we can keep providing insights, support, and real talk to those navigating their journey with CPTSD. Together, we can make sure no one faces this alone.

    Click here to join our Supporters Club and support more people.

    We’re in this together. 💛

  • Healing Through Art: Creative Expression as Therapy

    Healing Through Art: Creative Expression as Therapy

    · C-PTSD: Let's Make Sense Of This Sh*t

    🎨 Healing Through Art: Creative Expression as Therapy 🎨

    Creativity isn’t just for artists—it’s for anyone navigating the complexities of CPTSD. In this episode, we explore how creative expression can be a powerful tool for emotional processing, grounding, and self-discovery. From visual arts and writing to music and movement, we’ll uncover real-life stories, scientific insights, and practical techniques to help you integrate creativity into your healing journey.

    Whether you’re picking up a paintbrush, writing in a journal, or simply listening to music that speaks to your soul, this episode is here to remind you: You are creative, and your expression matters. Join us as we make sense of this together.

    📌 Next Episode: Understanding Non-Linear Recovery in CPTSD—because healing isn’t a straight path, and that’s okay.

    📩 Have questions or want to share your experience? Reach out at [email protected].

    💛 Join Our Supporters Club 💛 If this podcast has helped you make sense of C-PTSD, consider joining our Supporters Club. Your support helps us continue these crucial conversations on trauma and healing—conversations that can be hard to find but deeply needed.

    By joining, you ensure we can keep offering insights, support, and real talk to those navigating their journey with C-PTSD. Together, we can make sure no one faces this alone.

    Click here to join our Supporters Club and support more people.

    We’re in this together. 💛

  • From Shame to Self-Compassion: Rethinking Progress in Complex Trauma Recovery

    From Shame to Self-Compassion: Rethinking Progress in Complex Trauma Recovery

    · C-PTSD: Let's Make Sense Of This Sh*t

    In this Friday Healing episode, Gregory gently unpacks the often unspoken pressure trauma survivors put on themselves to “heal faster” or “do better.” If you’ve ever felt like you're failing your recovery because you’re not “there yet,” this episode is for you. Together, we explore how CPTSD warps our expectations, why shame often drives those internal “shoulds,” and how to shift toward realistic, grace-filled goals that actually support healing.

    Key Takeaways:Learn why CPTSD survivors often develop unrealistic expectations around healing.Understand how perfectionism and shame feed burnout in trauma recovery.Discover practical, trauma-informed tools for setting gentler, more compassionate goals.Hear real-life stories that illustrate how small mindset shifts can unlock meaningful change.
    What You’ll Discover:Why “looping” and setbacks are actually normal in CPTSD recovery.How to rewrite harmful internal narratives like “I should be over this.”What micro-goals, spoon theory, and self-compassion practices can do for your nervous system.Why healing is not a performance, and what it means to move forward without urgency.
    Resources Mentioned:Spoon Theory by Christine Miserandino (conceptual reference)Grounding practices: 5-4-3-2-1 method, breath countingJournal prompts for self-reflection on expectations
    Next Episode Preview:

    Next Friday, we’ll be exploring “Using Mindfulness to Manage CPTSD Symptoms.” If you’ve struggled with staying present or feel overwhelmed by flashbacks or anxiety, this upcoming episode will offer grounding tools and gentle insights to help you anchor in the now.

    📩 Have questions or want to share your experience? Reach out at [email protected]

    💛 Join Our Supporters Club 💛 If this podcast has helped you make sense of C-PTSD, consider joining. Your support keeps these honest, healing conversations going:
    👉 Support Here

  • Overcoming Self-Doubt: How to Quiet the Inner Critic in CPTSD Recovery

    Overcoming Self-Doubt: How to Quiet the Inner Critic in CPTSD Recovery

    · C-PTSD: Let's Make Sense Of This Sh*t

    Overcoming Self-Doubt – How to Quiet the Inner Critic in CPTSD Recovery 🧠 That Voice in Your Head? It’s Lying to You.

    Ever feel like your inner critic has way too much power? That relentless voice telling you you’re not good enough, not smart enough, or that you’ll never get it right? For those of us with CPTSD, self-doubt isn’t just an occasional insecurity—it’s an ingrained survival mechanism. But what if you could start challenging those thoughts and rewriting the script? 🎯

    What You’ll Walk Away With:
    ✅ Why CPTSD fuels chronic self-doubt and an overactive inner critic.
    ✅ The neuroscience behind self-talk and how trauma rewires our beliefs.
    ✅ Tools to break free from negative loops—mindfulness, journaling, and self-compassion.
    ✅ A roadmap to reframe self-doubt and build confidence step by step.
    ✅ How to stop believing old trauma-based lies and start trusting yourself again.

    💡 Ready to Take Your Healing Further? Join our Supporters Club for just $3/month and get ad-free episodes + exclusive content! Your support helps keep this show going and spreads trauma recovery tools to more people who need them. Sign up here: Support the Podcast

    🌱 Final Takeaway: You Deserve Better. Your inner critic isn’t the truth—it’s just an old script from past wounds. You can break free. You can rewrite the narrative. And you are worth the effort. If this episode helped, share it with someone who needs it, and let’s keep making sense of this sh*t together.

  • Nighttime Anxiety? Try This Guided Breathing Method for Instant Calm

    Nighttime Anxiety? Try This Guided Breathing Method for Instant Calm

    · C-PTSD: Let's Make Sense Of This Sh*t

    Demystifying Anxiety: A Shareable Guide for Loved Ones

    Anxiety can feel overwhelming, both for those who experience it and the people around them. In this episode, we break down the basics so you can better understand anxiety yourself—or explain it to someone you care about.

    How anxiety impacts daily life, relationships, and self-esteem. Key differences between common nervousness and clinical anxiety. Practical management strategies like grounding, affirmations, and self-awareness exercises. Ways to support loved ones while respecting your own boundaries. Factors that influence whether anxiety can decrease over time.

    Help us reach more people who need this guidance. Join our Supporters Club for just $3 a month to enjoy ad-free listening and keep our show growing—sign up at https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.

    Whether you’re grappling with anxiety or want to help someone who is, this episode aims to bring clarity and encouragement. Share it with someone who could use the support, and let’s make sense of this sh*t together!

  • Healing Relationships: How CPTSD Affects Communication and Practical Tools to Connect

    Healing Relationships: How CPTSD Affects Communication and Practical Tools to Connect

    · C-PTSD: Let's Make Sense Of This Sh*t

    Struggling to communicate with loved ones while living with CPTSD? You're not alone. In this episode, we dive deep into why communication feels so difficult, how trauma shapes interactions, and practical tools to navigate conversations with more confidence and clarity. Learn how to regulate emotions, set boundaries, and build healthier connections without fear of conflict or misunderstandings. Plus, we’ll guide you through a mindfulness exercise to help you stay grounded in tough conversations. Whether you’re looking to improve relationships with family, friends, or partners, this episode is packed with actionable insights to support your healing journey.

    📩 Have questions or want to share your experience? Reach out at [email protected].

    💛 Join Our Supporters Club 💛

    If this podcast has helped you make sense of C-PTSD, consider joining our Supporters Club. Your support helps us continue these crucial conversations on trauma and healing—conversations that can be hard to find but deeply needed.

    By joining, you ensure we can keep offering insights, support, and real talk to those navigating their journey with C-PTSD. Together, we can make sure no one faces this alone.

    Click here to join our Supporters Club and support more people.

    We’re in this together. 💛

  • Breaking Through Emotional Numbness: How to Feel Again & Heal from CPTSD

    Breaking Through Emotional Numbness: How to Feel Again & Heal from CPTSD

    · C-PTSD: Let's Make Sense Of This Sh*t

    Overcoming emotional numbness is possible, and you don’t have to do it alone. In this episode, we dive deep into why emotional numbness happens, how it affects your daily life, and practical, proven strategies to start feeling again.

    Learn how therapy techniques, community support, and lifestyle changes can help you reconnect with yourself and others. Whether you’re just beginning your healing journey or looking for new ways to make progress, this episode offers real-life insights, expert-backed tools, and step-by-step guidance to help you move forward.

    🔹 Discover mindfulness techniques and somatic healing
    🔹 Break free from emotional detachment with structured approaches
    🔹 Learn how to process emotions in a safe, healthy way
    🔹 Get inspired by real recovery stories

    👉 Subscribe now and take the first step toward emotional reconnection!

    📩 Have questions or want to share your experience? Reach out at [email protected].

    💛 Join Our Supporters Club 💛

    If this podcast has helped you make sense of C-PTSD, consider joining our Supporters Club. Your support helps us continue these crucial conversations on trauma and healing—conversations that can be hard to find but deeply needed.

    By joining, you ensure we can keep offering insights, support, and real talk to those navigating their journey with C-PTSD. Together, we can make sure no one faces this alone.

    Click here to join our Supporters Club and support more people.

    We’re in this together. 💛

  • Reclaiming Rest: Overcoming Nightmares and Finding Peaceful Sleep

    Reclaiming Rest: Overcoming Nightmares and Finding Peaceful Sleep

    · C-PTSD: Let's Make Sense Of This Sh*t

    Reclaiming Rest: Overcoming Nightmares and Finding Peaceful Sleep

    Struggling with nightmares that disrupt your sleep and leave you feeling drained? You’re not alone.

    🧠 Why It Happens: Learn how nightmares are linked to CPTSD and why your brain replays distressing memories at night.

    🌙 What You Can Do: Discover practical strategies like bedtime routines, guided visualization, grounding techniques, and sleep hygiene to reduce the intensity and frequency of nightmares.

    💡 Find Support: Explore professional resources, therapy options, and trauma-informed approaches to reclaim restful sleep.

    Healing takes time, but restful sleep is possible. Tune in and take the next step toward peaceful, restorative rest.

    📩 Have questions or want to share your experience? Reach out at [email protected].

    💛 Join Our Supporters Club 💛

    If this podcast has helped you make sense of C-PTSD, consider joining our Supporters Club. Your support helps us continue these crucial conversations on trauma and healing—conversations that can be hard to find but deeply needed.

    By joining, you ensure we can keep offering insights, support, and real talk to those navigating their journey with C-PTSD. Together, we can make sure no one faces this alone.

    Click here to join our Supporters Club and support more people.

    We’re in this together. 💛

  • The Future of AI in Mental Health: Hope or Hype?

    The Future of AI in Mental Health: Hope or Hype?

    · C-PTSD: Let's Make Sense Of This Sh*t

    🎙 “The Future of AI in Mental Health: Hope or Hype?”

    Can AI revolutionize mental health care, or is it just another tech trend? From AI-powered therapy chatbots to predictive mental health tools and VR-driven exposure therapy, artificial intelligence is transforming the way we approach mental well-being. But with growing concerns around ethics, privacy, and the limits of AI empathy, how much of this is real progress—and how much is just hype?
    In this episode, we break down the promise and pitfalls of AI in mental health, explore whether AI-driven solutions can truly replace human therapists, and discuss what the future holds for AI-assisted therapy.

    Tune in to find out if AI is the next big breakthrough in mental health—or if we should be more cautious about handing over our emotional well-being to algorithms.

    🎧 Listen now and decide for yourself!


    📩 Have questions or want to share your experience? Reach out at [email protected].

    💛 Join Our Supporters Club 💛

    If this podcast has helped you make sense of C-PTSD, consider joining our Supporters Club. Your support helps us continue these crucial conversations on trauma and healing—conversations that can be hard to find but deeply needed.

    By joining, you ensure we can keep offering insights, support, and real talk to those navigating their journey with C-PTSD. Together, we can make sure no one faces this alone.

    Click here to join our Supporters Club and support more people.

    We’re in this together. 💛

  • Finding Solace in Nature: The Healing Power of the Outdoors

    Finding Solace in Nature: The Healing Power of the Outdoors

    · C-PTSD: Let's Make Sense Of This Sh*t

    In this healing episode, we explore the profound connection between nature and emotional well-being. Whether you’re taking a mindful walk, sitting under a tree, or simply listening to the sounds of rain, nature offers a powerful and accessible path to healing from CPTSD. We discuss scientific insights, real-life applications, and practical techniques to help you incorporate nature into your daily life, even in small ways. Plus, we share grounding exercises, sensory mindfulness tips, and ways to foster a deeper connection with the natural world. Nature is always there, ready to support you—let’s explore how to embrace its healing power.


    📩 Have questions or want to share your experience? Reach out at [email protected].

    💛 Join Our Supporters Club 💛

    If this podcast has helped you make sense of C-PTSD, consider joining our Supporters Club. Your support helps us continue these crucial conversations on trauma and healing—conversations that can be hard to find but deeply needed.

    By joining, you ensure we can keep offering insights, support, and real talk to those navigating their journey with C-PTSD. Together, we can make sure no one faces this alone.

    Click here to join our Supporters Club and support more people.

    We’re in this together. 💛

  • Staying Grounded in Flashbacks: Essential Tools

    Staying Grounded in Flashbacks: Essential Tools

    · C-PTSD: Let's Make Sense Of This Sh*t

    "Staying Grounded in Flashbacks: Essential Tools"

    Flashbacks can feel overwhelming and disorienting, pulling us back into painful memories and making it difficult to stay present. In this episode, we break down why flashbacks happen and share a range of grounding techniques—sensory, cognitive, movement-based, and mindfulness strategies—to help you regain control and find stability in the moment. You'll also hear real-life experiences from others on their healing journey, along with expert-backed techniques that you can incorporate into your daily life.

    If you're looking for practical ways to manage flashbacks and stay anchored in the present, this episode is for you.

    📩 Have questions or want to share your experience? Reach out at [email protected].

    💛 Join Our Supporters Club 💛

    If this podcast has helped you make sense of C-PTSD, consider joining our Supporters Club. Your support helps us continue these crucial conversations on trauma and healing—conversations that can be hard to find but deeply needed.

    By joining, you ensure we can keep offering insights, support, and real talk to those navigating their journey with C-PTSD. Together, we can make sure no one faces this alone.

    Click here to join our Supporters Club and support more people.

    We’re in this together. 💛

  • Transforming Negative Thoughts: Techniques for Daily Use

    Transforming Negative Thoughts: Techniques for Daily Use

    · C-PTSD: Let's Make Sense Of This Sh*t

    Negative thoughts can shape our reality, impacting self-esteem, decision-making, and emotional well-being. In this episode, we explore Cognitive Therapy techniques to help reframe and transform negative thoughts, making space for a more balanced and empowering mindset. Gregory will guide listeners through practical exercises, real-life examples, and research-backed strategies to shift harmful thought patterns. Whether you struggle with intrusive thoughts, self-doubt, or critical inner dialogue, this episode will provide tools to help you navigate and reframe them for better mental health.

    📩 Have questions or want to share your experience? Reach out at [email protected].

    💛 Join Our Supporters Club 💛

    If this podcast has helped you make sense of C-PTSD, consider joining our Supporters Club. Your support helps us continue these crucial conversations on trauma and healing—conversations that can be hard to find but deeply needed.

    By joining, you ensure we can keep offering insights, support, and real talk to those navigating their journey with C-PTSD. Together, we can make sure no one faces this alone.

    Click here to join our Supporters Club and support more people.

    We’re in this together. 💛

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