Join hosts Ali and Ros on Relational Lives as we sit down with Philippa Smethurst, author of 20 Ways to Break Free from Trauma, to explore the complex world of trauma and recovery. Inspired by the varied responses to the pandemic, Philippa shares her insights on trauma responses beyond fight or flight, using powerful metaphors like the trauma thermometer and jam jars to explain how overwhelming experiences can shake us up like a Coke bottle. From the isolating nature of trauma to the hope of post-traumatic growth, she offers practical strategies—like breathing exercises and self-compassion—to help release the “fizz” of trauma. With references to her book’s tools, including the “Trauma Kit” and stories like the Japanese kintsugi bowl, Philippa highlights how small steps can lead to resilience and healing. This episode is a must-listen for anyone seeking to understand and navigate trauma with clarity and hope.   Timestamps 00:00 – Welcome & Introducing Philippa Smethurst 01:14 – Inspiration Behind 20 Ways to Break Free from Trauma 02:22 – Understanding Trauma Responses: Beyond Fight or Flight 04:00 – The Trauma Thermometer: Too Much and Too Little 06:26 – The Coke Bottle Metaphor: Trauma’s Lasting Fizz 08:36 – How Trauma Distorts Relationships 10:38 – Judging Trauma Responses: A Common Pitfall 13:23 – The Brain Under Trauma: Overwhelm and Disconnection 16:13 – Strategies for Healing: Releasing the Fizz Slowly 22:43 – The Role of Self-Care in Trauma Recovery 27:32 – Philippa’s Breathing Exercise for Calming the Nervous System 36:26 – The Long Haul: Patience and Faith in Healing 40:11 – Post-Traumatic Growth: The Kintsugi Metaphor 44:27 – Practical Tools: The Child’s Slide Breathing Exercise 46:06 – Keeping On: Small Steps for Big Change 47:24 – Compassion and Self-Care: The Heart of Recovery 49:15 – Stories of Resilience: Terry Waite and Post-Traumatic Growth 50:58 – Philippa’s Book and Resources for Healing 51:55 – Closing Thoughts & Takeaways Follow Philippa Smethurst YouTube: https://youtube.com/@philippasmethurst Newsletter: https://philippasmethurst.com/news#contactform Order 20 Ways to Break Free from Trauma: https://philippasmethurst.com/bookshop (Currently £13.79 on Amazon) Blogs: https://philippasmethurst.com/news | https://talkingtrauma.substack.com/ For This Episode Trauma Thermometer: A visual tool to understand trauma responses, from the “red zone” (hyperarousal) to the “blue zone” (hypoarousal). View image: https://drive.google.com/file/d/19MDNHPnfI5Y4k5xIrGGGTGvfOJOmTV7a/view?usp=drive_link Jam Jars Metaphor: From Appendix 2 of 20 Ways to Break Free from Trauma, illustrating how trauma accumulates and can be processed. View image: https://drive.google.com/file/d/1e5gbchTdzR1wRTI7Psazw0J_v_zaNebD/view?usp=drive_link Margaret Forster’s Over: Referenced as an illustration of incident trauma. View book cover: https://drive.google.com/file/d/1qk9pusrufnj_3vm-SuyKuhoLhDTmfjCj/view?usp=drive_link Breath Practice (p. 37, Chapter One): “Breathe in for a count of four, out for a count of seven, or use the child’s slide technique: inhale through your nose like climbing small steps, then exhale long through your mouth.” 20 Pathways to Resilience and Recovery After Trauma: A visual guide to the strategies in Philippa’s book. View image: https://drive.google.com/file/d/1bXQbyBkpHenI0zG7wV84FpHRUgmumRYj/view?usp=drive_link Trauma Kit: “In a medical trauma kit, you may find a stethoscope, needles, a trauma blanket, gloves, scissors… but what might we need in a psychological trauma kit? Because trauma is often hidden inside, we need an even wider array of self-help, and other kinds of help - one size does not fit all. Philippa Smethurst’s new book is your go-to handbook.” View image: https://drive.google.com/file/d/17hSkDG9KHgxtl2fdllXMnnEmi5gtHK_W/view?usp=drive_link Book Cover: Front cover of 20 Ways to Break Free from Trauma. View image: https://drive.google.com/file/d/1xmN