In this episode, Gregory explores the transformative journey of finding purpose after trauma. He discusses how Complex PTSD can disconnect us from meaning, leaving survivors in survival mode where purpose feels like a luxury. Through personal stories, listener experiences, and research-backed insights, Gregory explains how purpose often emerges gradually through small moments of genuine connection rather than grand epiphanies. He addresses the delicate balance between honoring how trauma has shaped us without letting it completely define our identity, emphasizing that recovery and purpose-finding work in tandem as we heal.
 
Key Takeaways
• Purpose after trauma often emerges gradually through small moments of genuine connection, not grand epiphanies • Finding meaning is neurologically healing, increasing prefrontal cortex activity while decreasing amygdala activation • Your purpose doesn't need to be directly connected to your trauma or involve helping others to be valid • Recovery and purpose-finding work together—basic safety and regulation form the foundation for exploring meaning • Purpose evolves throughout recovery, changing as you heal and grow in your relationship with yourself and the world
 
What You'll Discover
• How trauma disrupts our sense of meaning and connection to what makes life worthwhile • Practical tools like "permission slips" and "tiny purpose pilots" to explore meaning without overwhelming pressure • Why focusing on what brings you into a flow state provides valuable clues about your potential purpose • The importance of celebrating small wins and creating personalized rituals that anchor meaning in daily life • How embodied practices help integrate fragmented parts of self and create space for purpose to emerge
 
Resources Mentioned
• "Trauma and Recovery" by Dr. Judith Herman, exploring the final stage of trauma recovery as reconnection • "Man's Search for Meaning" by Dr. Viktor Frankl, on finding purpose as essential for psychological survival • "The Body Keeps the Score" by Dr. Bessel van der Kolk, on how purposeful engagement rewires neural pathways • 2019 study in Psychological Trauma journal on meaningful activities' impact on brain function in trauma survivors • 2020 longitudinal study in Psychological Science on the timing and emergence of meaning after trauma
 
Next Episode Preview
Next week, Gregory will tackle the challenging topic of trauma-induced insomnia, sharing practical strategies and insights to help you reclaim restful sleep as part of your healing journey.
 
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In this episode, Gregory explores the transformative power of SELF-COMPASSION for trauma survivors. He breaks down why those with C-PTSD often struggle with harsh INNER CRITICS and explains the scientific evidence showing that self-kindness actually increases motivation and resilience rather than promoting complacency. Through listener stories and research findings, Gregory demonstrates how TRAUMA RECOVERY accelerates when we create PSYCHOLOGICAL SAFETY through compassionate self-talk, challenging the belief that self-criticism somehow protects us.

Key Takeaways
• Self-compassion isn't self-indulgence but creates the emotional safety needed for genuine healing • Research shows self-compassion reduces depression, anxiety, rumination and PTSD symptom severity • The harshest inner critic often appears precisely when we most need self-kindness • Self-compassion practices activate the parasympathetic nervous system and reduce stress hormones • Small, consistent acts of self-kindness create measurable changes in our brains and bodies

What You'll Discover
• Simple practices like the hand-on-heart technique that activate your body's caregiving system • How to recognize when your inner critic is perpetuating abuse cycles • Why self-compassion actually increases motivation rather than leading to complacency • Real stories from listeners who transformed their recovery through self-compassion • How to work with resistance when self-kindness feels threatening or undeserved

Resources Mentioned
• Research by Dr. Kristin Neff on self-compassion and psychological wellbeing • 2018 study by Biron and van Veldhoven on self-compassion as a buffer against chronic stress • 2012 study by Breines and Chen demonstrating how self-compassion motivates self-improvement • 2019 study by Winders et al. on self-compassion's association with reduced PTSD symptoms • 2019 meta-analysis by Ferrari et al. examining 27 randomized controlled trials on self-compassion interventions

Next Episode Preview
Next week, Gregory will explore finding purpose in recovery and how to discover what truly matters to you when your life has been defined by surviving rather than thriving.

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In this episode, Gregory explores how Nature Therapy can support Trauma Healing for those with CPTSD.
Drawing from both scientific research and personal experience, he explains how even brief natural encounters can help regulate an overwhelmed nervous system, reduce hypervigilance, and interrupt dissociative states. From forest bathing to simple windowsill gardening, Gregory offers trauma-informed approaches accessible to everyone — regardless of mobility, living situation, or energy levels — emphasizing that healing connections with nature don’t require special training or perfect circumstances.
 
🌿 Key Takeaways

• Nature exposure measurably reduces stress hormones and negative thought patterns in trauma survivors
• Even brief, simple nature interactions can help interrupt emotional flashbacks and hypervigilance
• Nature provides “soft fascination” that allows depleted attention systems to recover
• Sensory engagement with natural elements can help ground those experiencing dissociation
• Consistency matters more than duration — small daily nature connections yield significant benefits

🌼 What You’ll Discover

• Simple five-minute practices to use nature for nervous system regulation
• How to create a “nature emergency kit” for times when going outside isn’t possible
• Techniques for adapting nature therapy to urban environments and limited mobility
• The science behind why natural settings help reduce rumination and negative thought loops
• Real stories from listeners who’ve incorporated nature into their trauma recovery

📚 Resources Mentioned

• Attention Restoration Theory research by Rachel and Stephen Kaplan, University of Michigan
• Studies on “Shinrin-yoku” (forest bathing) from Japan and South Korea
• International Journal of Environmental Research and Public Health (2019) — study on sensory engagement
• UC Berkeley research on “awe experiences” and decreased inflammation markers
• Preventive Medicine Reports (2018) — meta-analysis on gardening and mental health

💫 Next Episode Preview Next week’s episode will explore “CPTSD and the Power of Self-Reflection,” offering compassionate approaches to recognizing patterns, celebrating progress, and navigating triggers with greater awareness.
 
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In this episode, Gregory explores how NATURE THERAPY can support TRAUMA HEALING for those with CPTSD. Drawing from both scientific research and personal experience, he explains how even brief natural encounters can help regulate an overwhelmed NERVOUS SYSTEM, reduce HYPERVIGILANCE, and interrupt DISSOCIATIVE STATES. From forest bathing to simple windowsill gardening, Gregory offers TRAUMA-INFORMED approaches accessible to everyone, regardless of mobility, living situation, or energy levels, emphasizing that healing connections with nature don't require special training or perfect circumstances.

Key Takeaways
• Nature exposure measurably reduces stress hormones and negative thought patterns in trauma survivors • Even brief, simple nature interactions can help interrupt emotional flashbacks and hypervigilance • Nature provides "soft fascination" that allows depleted attention systems to recover • Sensory engagement with natural elements can help ground those experiencing dissociation • Consistency matters more than duration—small daily nature connections yield significant benefits

What You'll Discover
• Simple five-minute practices to use nature for nervous system regulation • How to create a "nature emergency kit" for times when going outside isn't possible • Techniques for adapting nature therapy to urban environments and limited mobility • The science behind why natural settings help reduce rumination and negative thought loops • Real stories from listeners who've incorporated nature into their trauma recovery

Resources Mentioned
• Attention Restoration Theory research by Rachel and Stephen Kaplan, University of Michigan • Studies on "shinrin-yoku" (forest bathing) from Japan and South Korea • 2019 study in International Journal of Environmental Research and Public Health on sensory engagement • UC Berkeley research on "awe experiences" in nature and decreased inflammation markers • 2018 meta-analysis in Preventive Medicine Reports on gardening and mental health

Next Episode Preview
Next week's episode will explore "CPTSD and the Power of Self-Reflection," offering compassionate approaches to recognizing patterns, celebrating progress, and navigating triggers with greater awareness.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
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In this episode, Gregory tackles the challenging intersection of SOCIAL ANXIETY and CPTSD, exploring why trauma survivors often experience heightened fear in social situations. He explains how our NERVOUS SYSTEMS become wired to perceive social interactions as threats rather than opportunities for connection, creating a vicious cycle where HYPERVIGILANCE and SHAME reinforce each other. Through listener stories and research-backed insights, Gregory offers compassionate understanding of why these responses make perfect sense given what trauma survivors have experienced.
Key Takeaways • Social anxiety with CPTSD is a physiological response, not just irrational thinking or personal weakness • Traditional exposure therapy often fails because trauma survivors start from a dysregulated baseline • Shame intensifies social anxiety by creating a feedback loop of self-consciousness and hypervigilance • Healing requires "regulate-then-engage" rather than forcing yourself into overwhelming situations • Small victories in social settings represent significant shifts in your nervous system's perception of safety
 
What You'll Discover • How trauma creates a "rejection radar" that misinterprets normal social cues as threats • The science behind why your body responds to social situations as if they're life-threatening • Practical grounding techniques you can discreetly use when anxiety spikes in social settings • Why selective vulnerability creates more authentic connections than either hiding or oversharing • How to create personalized "social exposure ladders" that gradually expand your comfort zone
 
Resources Mentioned • "The Body Keeps the Score" by Bessel van der Kolk • Research by Stephen Porges on Polyvagal Theory and social engagement • Studies by Karatzias et al. (2019) on the connection between CPTSD and social anxiety • Kristin Neff's research on self-compassion practices for trauma survivors • Trauma-sensitive mindfulness approaches by David Treleaven
 
Next Episode Preview We'll explore how to navigate intimate relationships when you have CPTSD, including how trauma affects attachment styles and practical tools for building secure connection without sacrificing your boundaries or authentic self.
 
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In this episode, we explore the challenging world of EMOTIONAL FLASHBACKS - those moments when you suddenly feel like a terrified child rather than a functional adult, overwhelmed by feelings disconnected from your present reality. Gregory dives into the NEUROSCIENCE behind these invisible ambushes, explaining why they differ from traditional flashbacks portrayed in media. Learn practical GROUNDING TECHNIQUES that go beyond basic advice, discover how your NERVOUS SYSTEM responds during these episodes, and hear inspiring COMMUNITY STORIES of people who've learned to navigate these overwhelming experiences.

Key Takeaways
• Emotional flashbacks are emotional states from childhood trauma without visual memory components • Your nervous system responds exactly as it was programmed to by developmental trauma • Recognizing "this is a flashback" creates space between you and the overwhelming experience • Healing isn't about eliminating triggers but changing your relationship with being triggered • Community support plays a crucial role in making progress on this healing journey

What You'll Discover
• How emotional flashbacks differ from traditional flashbacks portrayed in media • Scientific research validating the neurobiological basis of emotional flashbacks • Practical grounding techniques like the 5-4-3-2-1 sensory awareness exercise • Real stories from community members who've made progress managing flashbacks • How developing a "compassionate witness" perspective can transform your experience

Resources Mentioned
• "The Body Keeps the Score" by Bessel van der Kolk • Pete Walker's work on emotional flashbacks and Complex PTSD • Journal of Traumatic Stress (2018) study on non-visual flashback components • Dr. Stephen Porges' Polyvagal Theory on autonomic nervous system responses • Frontiers in Psychology (2020) meta-analysis on trauma treatment approaches

Next Episode Preview
Next week's episode will tackle social anxiety in CPTSD, exploring how hypervigilance affects social interactions with a special guest who specializes in trauma-informed social skills coaching.

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In this episode, Gregory explores the challenging world of panic attacks and shares effective grounding techniques specifically designed for people with CPTSD. Drawing from personal experience and listener stories, he breaks down the science behind why panic attacks happen and offers practical, trauma-informed strategies to help you reconnect with your body and the present moment when your nervous system goes into overdrive. This episode combines neurobiological research with real-world applications to create a comprehensive toolkit for managing panic in ways that acknowledge your unique trauma history.

Key Takeaways
• Panic attacks are your body's false alarm system, not dangerous though they feel life-threatening • Grounding techniques interrupt the panic cycle by engaging your senses and prefrontal cortex • The 5-4-3-2-1 technique uses all five senses to anchor you to the present moment • Temperature changes like cold water can trigger the mammalian dive reflex to calm your system • Consistent practice of grounding techniques strengthens neural pathways for better future regulation

What You'll Discover
• Why traditional advice like "just breathe" often fails during panic attacks • How bilateral stimulation helps integrate emotional and logical brain processing • Personalized approaches for adapting grounding techniques to your specific trauma history • The importance of practicing grounding skills regularly, not just during crisis moments • Real stories from listeners who found unique and effective ways to manage panic

Resources Mentioned
• Journal of Anxiety Disorders (2019) - Study on grounding techniques engaging the prefrontal cortex • The Body Keeps the Score by Bessel van der Kolk - Research on trauma and sensory awareness • Frontiers in Psychology (2021) - Review on bilateral sensory stimulation for trauma processing • PLOS ONE (2018) - Study on cold water exposure activating the mammalian diving reflex • Clinical Psychology Review (2020) - Meta-analysis on repetitive bilateral movements for neural integration

Next Episode Preview
In our next conversation, we'll explore emotional flashbacks—those intense, disorienting experiences unique to CPTSD—and discover practical strategies for recognizing and managing them in daily life.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
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In this episode, Gregory explores the HEALING POWER OF CREATIVITY in trauma recovery. He shares how ART AND WRITING can access parts of our brain where TRAUMA is stored but words often can't reach. Through personal stories, listener experiences, and SCIENTIFIC RESEARCH, he demonstrates how creative expression provides a bridge between our IMPLICIT MEMORY and EXPLICIT MEMORY, helping survivors externalize pain, gain perspective, and reconnect with their pre-trauma selves. This accessible approach to healing requires no artistic skill—just willingness to express what's inside without judgment.

Key Takeaways
• Creative expression accesses non-verbal brain regions where trauma is often stored • Art and writing can be effective when traditional talk therapy reaches its limits • Creating externalized representations of trauma helps reduce its internal power • Consistent small creative practices are more effective than occasional intense sessions • Creativity reconnects survivors with their agency and capacity for transformation

What You'll Discover
• Specific creative techniques anyone can use regardless of artistic ability • How expressive writing for just 15-20 minutes can improve psychological health • Real stories from listeners who've healed through various creative practices • The neurobiological explanation for why creativity bypasses trauma defenses • Ways to overcome creative blocks and handle emotions that arise during the process

Resources Mentioned
• "The Body Keeps the Score" by Dr. Bessel van der Kolk • James Pennebaker's research on expressive writing at University of Texas • 2018 Meta-analysis in Journal of Trauma & Dissociation on art therapy for trauma • 2019 USC Brain imaging study on art-making and neural integration • 2020 Study in Psychological Trauma showing benefits of combined art and talk therapy

Next Episode Preview
Next week, Gregory will address how to ground yourself during panic attacks, exploring specific techniques that work even when your brain feels like it's short-circuiting, plus explaining what's happening physiologically during these intense moments.

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In this episode, Gregory dives deep into the complex relationship between TRANSITIONS and COMPLEX PTSD. Whether you're changing jobs, ending relationships, or moving to a new city, transitions can trigger profound nervous system responses in trauma survivors. Gregory explores how our TRAUMA-WIRED BRAINS interpret change as threat, why seemingly positive transitions can cause distress, and shares evidence-based approaches to navigate these challenging periods with greater SELF-COMPASSION and NERVOUS SYSTEM REGULATION.

Key Takeaways
• Transitions activate our attachment systems and can trigger temporal confusion between past trauma and present circumstances • Our trauma responses during transitions aren't weakness—they're adaptations that once protected us • Creating "transition anchors" provides continuity and helps ground your nervous system during change • Self-compassion and titration (introducing change gradually) are essential for managing transition stress • Each transition offers an opportunity to rewire old patterns and create new neural pathways

What You'll Discover
• How developmental trauma physically changes brain structure, impacting our ability to manage transitions • Why positive transitions can be just as triggering as negative ones for trauma survivors • Practical somatic techniques to regulate your nervous system when change feels overwhelming • The importance of creating intentional rituals to help your brain process transitions • How to build a "transition team" for support when navigating major life changes

Resources Mentioned
• "The Body Keeps the Score" by Bessel van der Kolk, M.D. • Polyvagal Theory research by Dr. Stephen Porges on nervous system responses to perceived threats • Dr. Kristin Neff's research on self-compassion for emotional resilience and stress management • Internal Family Systems (IFS) therapy for working with different parts of ourselves during transitions • Journal of Traumatic Stress studies on state-dependent memory and trauma responses

Next Episode Preview
In our next conversation, we'll explore how to rebuild trust after relational trauma. We'll examine the neurobiology of betrayal, practical steps for establishing safety, and how to discern who is trustworthy in your healing journey.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
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In this episode, Gregory explores the fundamentals of building EMOTIONAL RESILIENCE for TRAUMA SURVIVORS. He explains how resilience isn't about "toughing it out" but developing internal flexibility that helps us bend without breaking through life's challenges. The episode covers practical tools for developing NERVOUS SYSTEM REGULATION, shares inspiring COMMUNITY STORIES of resilience in action, and examines fascinating RESEARCH showing how we can retrain our systems to handle emotional intensity better. Gregory emphasizes that resilience isn't something you either have or don't—it's a skill that can be cultivated through SELF-COMPASSION and CONNECTION.

Key Takeaways
• Resilience isn't about never breaking down but having the capacity to move through emotions without getting stuck • Small, consistent practices like body scans and emotional awareness build resilience more effectively than dramatic changes • Connection with safe people who validate our experiences is crucial for developing resilience after trauma • Research shows our brains remain plastic throughout life, allowing us to develop new patterns at any age • Self-compassion builds resilience more effectively than self-criticism or "tough love" approaches

What You'll Discover
• Practical body-based regulation techniques that signal safety to your nervous system • How to set small, manageable boundaries as "reps" for your emotional resilience muscles • Ways to create distance from critical thoughts without trying to stop them completely • Stories from community members who've developed resilience through various practices • The science behind post-traumatic growth and how trauma can become a source of wisdom

Resources Mentioned
• "The Body Keeps the Score" by Dr. Bessel van der Kolk • Research by Dr. Richard Davidson on neurobiological foundations of resilience • Dr. Kristin Neff's studies on self-compassion and resilience • The Adverse Childhood Experiences (ACEs) study and subsequent protective factors research • Dr. Dan Siegel's work on interpersonal neurobiology and neuroplasticity

Next Episode Preview
Next week's episode will explore "Managing Stress During Transitions," examining why changes like moving, changing jobs, or ending relationships can be especially triggering for those with CPTSD and offering practical grounding techniques.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.

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In this episode, Gregory explores the complex relationship between GRATITUDE and TRAUMA RECOVERY, challenging the notion that gratitude must feel like toxic positivity. He examines how AUTHENTIC GRATITUDE PRACTICES can serve as a valuable tool in healing from COMPLEX TRAUMA, sharing both scientific research and powerful community stories that demonstrate how acknowledging small moments of goodness can help REWIRE NEURAL PATHWAYS without invalidating painful experiences.

Key Takeaways
• Trauma-informed gratitude acknowledges pain while creating space for noticing moments of safety and connection • Genuine gratitude practice can help rewire the brain's threat-detection systems and reduce PTSD symptoms • Starting with "micro-gratitude" for tiny sensory experiences can bypass resistance and shame • Timing matters—gratitude practices work best when you're within your window of tolerance • Consistency in small practices is more effective than occasional intense gratitude sessions

What You'll Discover
• How traditional gratitude approaches can feel triggering for trauma survivors • The neurobiological benefits of gratitude for reducing cortisol and activating the prefrontal cortex • Why "both/and" thinking allows space for pain alongside moments of appreciation • Practical alternatives like "contrast practice" and "sensory gratitude" for those with developmental trauma • How gratitude can strengthen boundaries rather than weaken them

Resources Mentioned
• "The Body Keeps the Score" by Bessel van der Kolk • "Radical Acceptance" by Tara Brach • The Greater Good Science Center's "Science of Happiness" online course • Rick Hanson's research on "taking in the good" and neuroplasticity • Journal of Positive Psychology's 2019 longitudinal study on trauma survivors and gratitude

Next Episode Preview
Next week, Gregory will explore strategies for building emotional resilience—another crucial component of recovery that works hand-in-hand with gratitude practice. He'll share practical techniques for strengthening your capacity to navigate difficult emotions without becoming overwhelmed.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.

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In this episode, Gregory explores the journey of RECLAIMING INDEPENDENCE after COMPLEX TRAUMA. Whether you were forced into premature self-sufficiency or had your autonomy systematically stripped away, finding that healthy middle ground is essential for healing. This episode unpacks what HEALTHY INDEPENDENCE looks like for trauma survivors, backed by NEUROLOGICAL RESEARCH and powerful listener stories. Learn practical tools to rebuild your relationship with yourself and make choices based on your authentic needs rather than fear or PEOPLE-PLEASING patterns.

Key Takeaways
• Independence after trauma means rebuilding agency, not isolation or toxic self-sufficiency • Trauma rewires your brain's threat detection system, making autonomous decisions feel terrifying • Recovery happens gradually through small, consistent choices that create new neural pathways • True independence includes the freedom to choose interdependence when you want connection • Setbacks are normal parts of the healing process, not evidence of failure

What You'll Discover
• Evidence-based approaches to building independence without triggering abandonment wounds • How to create an "Independence Inventory" to recognize and celebrate your autonomous choices • The relationship between physical boundaries and reclaiming your sense of self • Practical techniques to pause people-pleasing responses and access your authentic needs • How listener stories demonstrate the power of small, consistent steps toward autonomy

Resources Mentioned
• "The Body Keeps the Score" by Dr. Bessel van der Kolk • 2018 Study in the Journal of Traumatic Stress on autonomous decision-making • Dr. Judith Herman's research on stages of trauma recovery • Polyvagal Theory developed by Dr. Stephen Porges • Internal Family Systems therapy by Richard Schwartz

Next Episode Preview
Next Friday's episode will explore "The Role of Gratitude in Trauma Recovery," examining how gratitude practices can support healing without falling into toxic positivity or spiritual bypassing.

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In this episode, Gregory explores the complex role of THERAPY in long-term CPTSD RECOVERY. Drawing from personal experience and listener stories, he examines how the THERAPEUTIC RELATIONSHIP can heal relational trauma, the importance of finding the right TRAUMA-INFORMED approach, and the reality that healing is rarely linear. The episode addresses common challenges including TRANSFERENCE, therapy plateaus, and accessibility barriers while providing evidence-based insights on what makes therapy effective for complex trauma survivors.

Key Takeaways
• Finding the right therapeutic match matters more than specific modalities for trauma healing • Recovery from complex trauma typically takes years, not weeks or months • Therapy provides corrective emotional experiences that self-help alone often cannot • Different therapeutic approaches may be needed at different stages of healing • Good therapy works toward making itself obsolete by building your internal resources

What You'll Discover
• How therapy can rewire neural pathways formed during developmental trauma • The importance of the therapeutic alliance in predicting positive outcomes • Why plateaus in therapy are often when the deepest work happens beneath the surface • Practical tools for maximizing your therapy experience and tracking progress • Research evidence supporting therapy's effectiveness for complex trauma recovery

Resources Mentioned
• "The Body Keeps the Score" by Bessel van der Kolk • International Society for Traumatic Stress Studies research on trauma-focused therapies • Journal of Traumatic Stress study on phase-based approaches for complex trauma • Meta-analysis by Norcross and Lambert on therapeutic relationship outcomes • 2020 Psychological Trauma study on multiple complementary treatment modalities

Next Episode Preview
Next week, we'll explore CPTSD and reclaiming your independence, examining how trauma impacts your sense of autonomy and practical steps for rebuilding trust in your own judgment and capabilities.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.

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In this episode, Gregory tackles the pervasive issue of NEGATIVE SELF-TALK in trauma survivors. He explores how these critical inner voices develop as PROTECTIVE MECHANISMS during trauma, but become harmful patterns that persist long after the danger has passed. Through NEUROSCIENCE RESEARCH, listener stories, and personal experience, Gregory offers practical COGNITIVE RESTRUCTURING techniques and SELF-COMPASSION practices that can help create space between yourself and these thoughts, allowing for more accurate and kind self-perception.

Key Takeaways
• Negative self-talk in CPTSD isn't random but echoes internalized messages from traumatic experiences • Self-criticism often functions as an outdated survival mechanism trying to keep us safe • Creating distance between yourself and negative thoughts is more effective than trying to eliminate them • Neuroplasticity means we can literally reshape the neural pathways that facilitate negative self-talk • Healing isn't about perfection but consistent practice and recognizing small wins

What You'll Discover
• How trauma physically alters brain activity patterns related to self-criticism • Practical techniques like "The Compassionate Observer" and naming your inner critic • Why body-based approaches help interrupt negative thought spirals • How externalizing critical thoughts creates psychological distance from them • Personal stories from listeners who've transformed their relationship with negative self-talk

Resources Mentioned
• Research by Bessel van der Kolk on trauma's impact on brain function and interoception • 2018 Journal of Traumatic Stress study on amygdala activation in CPTSD • Kristin Neff's research on self-compassion for emotional resilience • 2019 Journal of Trauma & Dissociation study on Internal Family Systems therapy • 2020 study demonstrating how mindfulness practices alter brain activity patterns

Next Episode Preview
Next week's episode will explore "The Role of Therapy in Long-Term CPTSD Recovery," covering different therapeutic approaches, finding the right therapist, and maximizing benefits when therapy is accessible.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
 
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In this episode, Gregory explores mindfulness techniques specifically designed for trauma survivors, offering a nuanced approach that respects the unique challenges faced when trying to be present in bodies and minds affected by complex trauma. Moving beyond simplified wellness advice, he unpacks how trauma-informed mindfulness practices can help build a different relationship with thoughts, feelings, and sensations—creating more space to breathe and more choice in how we respond. The episode features powerful listener stories that illustrate both struggles and breakthroughs with mindfulness for trauma healing.

Key Takeaways
• Traditional mindfulness approaches often need modification for trauma survivors to prevent retraumatization • Safety comes before awareness—practices should include "escape hatches" and permission to stop • Start with external focus or brief practices before gradually moving to internal awareness • Mindfulness creates space between stimulus and response, allowing more choice in trauma reactions • Consistent short practices are more effective than occasional longer sessions for building capacity

What You'll Discover
• Practical grounding techniques like the 5-4-3-2-1 sensory awareness exercise • How mindfulness physically changes the brain's trauma response patterns • Ways to adapt meditation for those who struggle with sitting still or closing eyes • The connection between mindfulness and expanding your window of tolerance • How "stealth mindfulness" can be incorporated into everyday activities

Resources Mentioned
• "The Body Keeps the Score" by Bessel van der Kolk • "Trauma-Sensitive Mindfulness" by David Treleaven • 2018 study in Biological Psychiatry on mindfulness and amygdala reactivity • Dr. Stephen Porges' Polyvagal Theory research on nervous system regulation • 2019 study in Frontiers in Human Neuroscience on mindfulness and vagal tone

Next Episode Preview
Next time, we'll be diving into managing negative self-talk in CPTSD, exploring how to recognize harsh inner critics that developed as protective mechanisms and respond to them with mindfulness.

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In this episode, Gregory explores the profound challenge of RECLAIMING YOUR VOICE after trauma. He delves into how COMPLEX TRAUMA can silence us—physically, emotionally, and socially—and offers both scientific insights and practical approaches to finding authentic self-expression again. Through LISTENER STORIES and RESEARCH EVIDENCE, he illustrates how voice suppression is a neurobiological response to trauma, not a personal failing, and how the journey back to your voice requires both internal and external SAFETY to fully express your truth.

Key Takeaways
• Voice loss after trauma isn't just about speaking but knowing what to say and feeling entitled to be heard • Neurobiological research shows trauma literally rewires brain speech centers, affecting verbal expression • Finding your voice isn't about becoming loud but reconnecting with what matters to you • The journey to authentic expression isn't linear and often includes pendulum swings • Reclaiming your voice requires both internal compassion and external safe relationships

What You'll Discover
• How developmental voicelessness creates patterns where self-expression becomes associated with threat • Practical exercises like whisper practice and voice recording to rebuild vocal confidence • Why many trauma survivors develop physical issues affecting their throat and voice • How polyvagal theory explains the connection between safety and vocal expression • Real stories from listeners who've made breakthrough progress in reclaiming their voices

Resources Mentioned
• "The Body Keeps the Score" by Dr. Bessel van der Kolk • Research from the International Society for Traumatic Stress Studies on voice suppression • Dr. Stephen Porges' work on polyvagal theory and voice modulation • Dr. Ruth Lanius' neuroimaging studies on trauma survivors' expression patterns • Dr. Pat Ogden's research on sensorimotor psychotherapy and embodiment exercises

Next Episode Preview
Next week, Gregory will explore mindfulness techniques specifically designed for trauma healing, including body-based approaches that don't require sitting still and can help rewire neural pathways that keep us trapped in old patterns.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
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In this episode, Gregory explores the crucial role of RELATIONSHIPS in healing from COMPLEX TRAUMA. He delves into how safe, supportive connections can literally REWIRE OUR NERVOUS SYSTEMS while acknowledging the complicated reality that not all relationships foster healing. Through listener stories and research insights, Gregory illustrates how CHOSEN FAMILY can provide corrective experiences that gradually reshape our expectations about connection, even when our TRAUMA RESPONSES make vulnerability feel dangerous.
 
Key Takeaways
• Healing happens in relationship because our nervous systems are designed to regulate through connection with others • Quality of relationships matters more than quantity—even one truly supportive person can make a significant difference • Not all connections are healing connections—discernment and boundaries are essential parts of recovery • "Earned secure attachment" can develop through reparative relationships despite difficult childhood experiences • Healing through connection requires gradually building trust through consistent small actions over time
 
What You'll Discover
• How supportive relationships can help counteract the neurobiological effects of trauma • Practical tools for building "connection capacity" when relationships feel threatening • The concept of "calibrated vulnerability" and how to share appropriately in different relationships • Ways to recognize which relationships nurture healing versus those requiring boundaries • Communication strategies that foster deeper connection while respecting trauma responses
 
Resources Mentioned
• "The Body Keeps the Score" by Dr. Bessel van der Kolk • Polyvagal Theory research by Dr. Stephen Porges • Interpersonal Neurobiology studies by Dr. Daniel Siegel • DEAR MAN communication technique from Dialectical Behavior Therapy (DBT) • The Adverse Childhood Experiences (ACE) study and research on protective factors
 
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In our next episode, we'll explore finding your authentic voice after trauma has silenced it. We'll discuss practical techniques for expressing your needs, opinions, and boundaries with confidence.
 
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
 
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In this episode, Gregory delves into the complex world of trauma triggers and our reactions to them, offering both scientific insights and practical wisdom. He explains how our nervous system creates these "invisible tripwires" as protective mechanisms based on past trauma, and why our reactions often feel disproportionate to current situations. Through personal stories, listener experiences, and research-backed explanations, Gregory compassionately guides us toward understanding that our triggers aren't character flaws but predictable neurobiological responses that we can learn to navigate with greater awareness and self-compassion.
 
Key Takeaways

• Triggers are neurobiological responses where your amygdala hijacks your prefrontal cortex
• Understanding trigger origins creates space between stimulus and response
• Triggers manifest uniquely for each person despite similar trauma backgrounds
• The goal isn't avoiding triggers but developing a healthier relationship with them
• Self-compassion accelerates recovery more effectively than self-criticism

What You'll Discover

• How to recognize when you're being triggered versus having an appropriate response
• Practical techniques to create space between trigger and reaction
• The science behind why seemingly small events can cause overwhelming reactions
• Real stories from listeners who've developed new relationships with their triggers
• Body-based interventions that help regulate your nervous system during triggering moments

Resources Mentioned

• "The Body Keeps the Score" by Dr. Bessel van der Kolk
• Dr. Stephen Porges' Polyvagal Theory research on autonomic nervous system states
• Dr. Ruth Lanius' neuroimaging studies on prefrontal cortex activity during triggers
• Dr. Kristin Neff's research on self-compassion for trauma recovery
• 2021 meta-analysis in Biological Psychiatry on amygdala reactivity in CPTSD

Next Episode Preview Next week, we'll explore "Healing Through Connection: The Role of Friends and Family" and discover how safe relationships can be powerful medicine for trauma responses and how to communicate your needs effectively.
 
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
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In this episode, Gregory explores the challenging experience of OVERSTIMULATION in those with COMPLEX TRAUMA. He explains why trauma survivors often have nervous systems that react intensely to ordinary stimuli, creating overwhelming sensory experiences that can trigger FIGHT-FLIGHT-FREEZE responses. Through personal stories and listener experiences, Gregory compassionately unpacks the NEUROBIOLOGICAL foundations of sensory sensitivity while offering practical REGULATION TECHNIQUES to help listeners manage overwhelming moments and gradually expand their WINDOW OF TOLERANCE.

Key Takeaways
• Overstimulation isn't weakness but your nervous system doing exactly what it learned to do to keep you safe • Trauma survivors often have narrower windows of tolerance and heightened sensory processing sensitivity • Recognizing early warning signs of overwhelm allows you to take action before reaching critical threshold • Creating sensory-friendly environments and practicing regular nervous system maintenance reduces overstimulation frequency • Self-compassion and boundary-setting are essential skills for managing sensory needs without shame

What You'll Discover
• How trauma physically rewires the brain's threat-detection and sensory processing systems • Why overstimulation can manifest differently for each person based on their unique trauma history • Practical techniques for calming your nervous system during acute overwhelm episodes • The importance of creating "sensory sanctuaries" and honoring your specific sensory needs • How to communicate your sensory requirements to others without apology or excessive explanation

Resources Mentioned
• "The Body Keeps the Score" by Dr. Bessel van der Kolk • Dr. Stephen Porges' Polyvagal Theory research on autonomic nervous system regulation • Dr. Dan Siegel's Window of Tolerance framework for understanding nervous system capacity • 2019 study in Journal of Affective Disorders on mindfulness interventions for sensory processing • Dr. Peter Levine's Somatic Experiencing approach for nervous system regulation

Next Episode Preview
Next week, Gregory will explore the difference between triggers and reactions, helping you distinguish when you've been triggered versus when you're having a normal response to difficult situations, along with skilled ways to handle both.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
 
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In this episode, Gregory explores the challenging yet essential journey of creating a calm mind for trauma survivors. He unpacks what true calm means for those with CPTSD and shares research-backed nervous system regulation techniques specifically designed for trauma-affected brains. Through community stories and scientific insights, Gregory offers practical tools that acknowledge the reality of hypervigilance while providing accessible pathways to finding islands of peace, even when your brain is convinced that scanning for danger is a full-time job.

Key Takeaways
• A calm mind for trauma survivors isn't about never feeling triggered but building a relationship with your nervous system • You can't think your way to calm—you must speak the language of sensation and rhythm • "State-dependent memory" helps you access regulation techniques when you need them most • Finding what works for YOUR unique nervous system matters more than following generic advice • Consistent practice of regulation techniques can literally rewire your nervous system over time

What You'll Discover
• Simple orienting techniques that help your brain locate itself in time and space • How physical interventions like cold water can instantly reset an activated nervous system • The science behind why rhythm and movement are powerful regulators for trauma survivors • Practical ways to create distance from racing thoughts without fighting them • Community stories of finding unexpected pathways to inner peace

Resources Mentioned
• "The Body Keeps the Score" by Dr. Bessel van der Kolk • Dr. Stephen Porges' research on Polyvagal Theory and safety signals • 2019 meta-analysis in Clinical Psychology Review on mindfulness interventions for trauma • Kristin Neff's research on self-compassion and physiological stress responses • 2020 review in Ecopsychology on nature-based interventions for mental health

Next Episode Preview
Next week, Gregory will explore overstimulation and sensory processing challenges common in trauma survivors. You'll discover why certain environments feel overwhelming and learn practical strategies that have been game-changers for the CPTSD community.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club 💛 Go ad-free and help keep these vital conversations alive—Click Here: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support