In this episode, Gregory explores trust issues after trauma with depth and compassion, breaking down why your brain built those protective walls and what you can actually do about it. Moving beyond surface-level advice, you'll discover the neurobiology of trauma and trust, learn why your nervous system is doing exactly what it was designed to do, and gain practical, research-backed tools for rebuilding trust in others and yourself. Through somatic practices, real-life scenarios, and actionable frameworks, this conversation equips you to move forward on your own terms—because healing trust means working with your body, not just your mind.

Key Takeaways
• Trauma rewires your brain's trust capacity as a survival mechanism, not a character flaw • Trust rebuilds through small, incremental nervous system recalibration, not linear progression • Self-trust is equally important as trusting others when healing from relational trauma • Your body holds memories and patterns that need somatic work, not just intellectual understanding • Discernment and healthy boundaries are wisdom, not signs you're too guarded or broken

What You'll Discover
• The neurobiology behind why your nervous system shut down trust after trauma • How hypervigilance and somatic responses sabotage trust even in safe relationships • The Trust Audit practice to create space between triggers and conscious responses • Three essential questions to distinguish instinct from projection in relationships • Integration techniques for building a trustworthy relationship with yourself first

Resources Mentioned
• Somatic experiencing and vagal nerve regulation practices for nervous system safety • The Trust Audit framework for identifying trauma responses versus accurate instincts • Body-based awareness practices for recognizing hypervigilance patterns • Relational trauma recovery through incremental nervous system recalibration • Integration work combining somatic practice with cognitive understanding

Next Episode Preview
We're diving deeper into the relationship between self-trust and boundary-setting in your next episode—exploring how protecting yourself doesn't have to mean isolating. Stick around as we unpack the nuance between healthy caution and trauma-driven walls.

📩 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

In this episode, Gregory explores the transformative power of support groups for CPTSD recovery, breaking down the neuroscience behind why community healing works when isolation fails. Discover how peer connection, nervous system regulation, and witnessed vulnerability create lasting change that individual therapy alone cannot achieve. Through real listener stories, research-backed insights, and practical tools, you'll learn exactly how to find the right group, show up authentically, and let your nervous system learn that safety through connection is possible.

Key Takeaways
• Support groups rewire trauma responses through nervous system co-regulation with others who understand • Peer-led connection addresses isolation and shame in ways individual therapy cannot replicate • Vulnerability in trusted community literally changes brain architecture and neural pathways • Consistency and ritual in group attendance create predictable safety your nervous system needs • You don't have to share immediately—listening and observation are equally valuable healing tools

What You'll Discover
• Why your nervous system learns safety differently in community than in isolation • Research-backed evidence showing group therapy outcomes comparable to or better than individual therapy • Real listener stories of transformation through support group participation and connection • Practical grounding techniques to manage activation during vulnerable group moments • How to find the right group, navigate first meetings, and integrate experiences afterward

Resources Mentioned
• *The Body Keeps the Score* by Bessel van der Kolk—foundational understanding of trauma storage in the nervous system • National Center for PTSD research on group-based trauma interventions and measurable symptom reduction • Polyvagal Theory by Stephen Porges—explains how nervous systems recognize and respond to safety cues • International Society for the Study of Trauma and Dissociation research on peer-led support benefits • Cognitive Processing Therapy (CPT) studies showing comparable outcomes in group versus individual formats

Next Episode Preview
Next week, we're tackling one of the biggest barriers to healing: overcoming trust issues after trauma. If you struggle with letting people in or believing that connection is safe, you won't want to miss this one.

📩 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

In this episode, we explore healing through movement and how yoga can rewire your nervous system when stuck in survival mode from CPTSD. Discover the science behind why intentional movement matters for trauma recovery, practical tools you can start using today, and how to approach yoga in ways that feel safe and honoring to your body. We walk through real-life examples, a somatic check-in practice, and a gentle nervous system flow you can try immediately—because your body isn't your enemy; it's been protecting you all along.

Key Takeaways
• Yoga rewires your nervous system by activating parasympathetic response and teaching safety through intentional movement
• Your body stores trauma in muscles; movement helps reclaim it as a place of safety rather than alarm
• Trauma-informed instruction matters—traditional classes can trigger hypervigilance without proper support and boundaries
• Permission to listen to your body's needs matters more than achieving perfect poses or intense flows
• Healing through movement doesn't require studios, classes, or perfect conditions—just genuine attention and curiosity

What You'll Discover
• Why traditional yoga can be triggering for CPTSD and what trauma-informed practice looks like
• The neuroscience of how slow, intentional movement signals safety to your vagus nerve and nervous system
• A practical five-minute grounding flow you can practice today without experience or special equipment
• How to recognize and honor what your body actually needs instead of pushing through "shoulds"
• Real examples of breakthrough moments when listeners finally felt safe enough to release held trauma

Resources Mentioned
• Somatic Experiencing practices for trauma recovery and nervous system regulation
• Trauma-informed yoga instruction and finding qualified teachers in your area
• Vagus nerve science and parasympathetic nervous system activation through breathwork
• CPTSD research on body-based healing modalities and nervous system recalibration

Next Episode Preview
Next week, we're diving deeper into nervous system regulation techniques you can use when activation hits unexpectedly. We'll explore what actually works when you're in fight-or-flight and can't access your usual coping tools.

📩 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

In this episode, Gregory dives deep into sleep disruption with CPTSD, exploring why your trauma-informed nervous system sabotages rest and what actually works. Discover how hypervigilance, threat detection, and nervous system dysregulation keep you wired at night—and learn evidence-based techniques that meet your body where it actually is. From sensory resets to tactical breathing, from anchor points to body scans with permission, you'll get practical tools you can use tonight, plus real listener stories showing how consistency slowly rewires your nervous system toward safety. This isn't another generic sleep-hygiene episode. This is trauma-informed rest.

Key Takeaways
• Your nervous system learned hypervigilance for survival; nighttime feels dangerous to it • Consistency matters more than perfection—four to eight weeks shows measurable nervous system shifts • Anchor points and sensory engagement interrupt threat-detection patterns effectively • Small, repeated signals of safety gradually retrain your body to trust rest • Flexibility within routine prevents the rigid patterns that can trigger old trauma responses

What You'll Discover
• Why standard sleep advice fails for CPTSD and what neuroscience says actually works • The sensory reset technique that interrupts hypervigilance in five to ten minutes • Tactical breathing methods you can use when panic rises at three in the morning • How to create anchor points your nervous system recognizes as safety signals • Real listener stories showing non-linear healing and what sustainable progress looks like

Resources Mentioned
• Sleep Health journal study on trauma survivors and fragmented sleep architecture • Matthew Walker's research on sleep pressure and adenosine cycles in trauma recovery • Bessel van der Kolk's work on grounding techniques and parasympathetic activation • National Center for PTSD research on hyperarousal states and circadian trauma responses • American Psychological Association studies on behavioral consistency and nervous system regulation

Next Episode Preview
Next week we're exploring managing night sweats and temperature dysregulation—the physical symptoms that keep so many of you drenched and activated when you're trying to sleep. You won't want to miss it.

📩 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

In this episode, Gregory tackles the complex relationship between trauma and insomnia, exploring why traditional sleep advice often fails trauma survivors. Through personal experiences, listener stories, and research-backed insights, he explains how trauma rewires the brain's sleep mechanisms and creates a "paradoxical vigilance" where the body is exhausted but the nervous system remains on high alert. Most importantly, Gregory offers practical, trauma-informed strategies that work with—rather than against—your hypervigilant nervous system.
 
Key Takeaways

• 70-90% of people with PTSD report sleep disturbances—it's a core symptom, not a side effect
• Trauma creates "paradoxical vigilance" where your body is tired but your nervous system stays alert
• Many trauma survivors experience worst sleep difficulties between 2-4 AM when cortisol naturally dips
• Addressing sleep disturbances can significantly improve overall trauma healing
• Insomnia isn't a personal failure—it's your body trying to protect you

What You'll Discover

• Why traditional sleep hygiene advice often falls short for trauma survivors
• How neuroimaging shows trauma changes brain activity during sleep transitions
• Creative adaptations other survivors have developed for better rest
• Practical tools for grounding yourself during middle-of-the-night panic
• How to create a buffer zone between daytime activation and sleep

Resources Mentioned

• Journal of Clinical Sleep Medicine study on paradoxical vigilance in trauma survivors
• UC Berkeley Sleep and Neuroimaging Laboratory research on trauma and REM sleep
• 2019 meta-analysis in Journal of Traumatic Stress on cognitive-behavioral approaches for trauma-related sleep
• University of Arizona's Sleep Research Laboratory findings on targeted sleep interventions
• National Center for PTSD research on sleep disturbances following trauma exposure

Next Episode Preview Next week, we'll build on this foundation with "Building a Night Routine for Better Sleep with CPTSD," where we'll explore how to create consistent, trauma-informed bedtime rituals that signal safety to your nervous system.
 
📩 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

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.
 
📩 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

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.

📩 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

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.
 
📩 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

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.
💛 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

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.
 
📩 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 

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.

📩 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

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.
💛 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

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.

📩 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

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.
💛 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

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.

💛 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

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.

💛 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

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.

📩 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

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.

💛 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

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.
 
💛 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

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.

📩 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