In this episode, we'll explore why celebrating our small wins is a crucial part of the trauma recovery journey. Too often, we get caught up in the big picture and forget to acknowledge the daily progress we're making. But those little steps are what add up to create lasting change.

What You'll Learn:
• The science-backed benefits of celebrating small wins
• Practical tips for recognizing and savoring your progress
• How to reframe setbacks as opportunities for growth
• Ways to cultivate self-compassion and inner validation
• Simple rituals and reminders to keep you motivated

Recommended Resources:
• Books: "The Body Keeps the Score" by Bessel van der Kolk, "Complex PTSD: From Surviving to Thriving" by Pete Walker, "Adult Children of Emotionally Immature Parents" by Lindsay Gibson
• Techniques: EMDR therapy, IFS (Internal Family Systems), somatic experiencing, grounding exercises
• Podcasts: "The Hilarious World of Depression," "The Trauma Therapist Podcast," "Unlocking Us with Brené Brown"

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

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In this episode, we'll explore the powerful journey of reclaiming your inner peace and emotional stability after the challenges of complex trauma and CPTSD. Whether you've struggled with anxiety, intrusive thoughts, or feeling disconnected from yourself, you'll learn practical tools and mindsets to help you find lasting healing and self-acceptance.

What You'll Learn:
• Understand the root causes of CPTSD and how to start the healing process
• Develop self-compassion and let go of shame around your trauma experiences
• Implement grounding techniques to calm your nervous system and regulate emotions
• Rewrite limiting beliefs about your worthiness and cultivate self-love
• Build resilience and learn to set healthy boundaries for your mental wellbeing

Recommended Resources:
• Books: "The Body Keeps the Score" by Bessel van der Kolk, "Complex PTSD: From Surviving to Thriving" by Pete Walker, "Adult Children of Emotionally Immature Parents" by Lindsay Gibson
• Techniques: EMDR therapy, IFS (Internal Family Systems), somatic experiencing, grounding exercises
• Podcasts: "The Hilarious World of Depression

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

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In this episode, you'll discover the path to reclaiming your power and finding inner peace after the trauma of complex PTSD. Embracing vulnerability is the key to unlocking your true resilience and self-worth.

What You'll Learn:
• How to cultivate self-compassion and release shame around your trauma
• Practical tools to manage anxiety, flashbacks, and emotional dysregulation
• The importance of setting healthy boundaries and learning to trust yourself again
• Strategies for reconnecting with your authentic self and finding your voice
• Guidance on navigating the ups and downs of the healing journey with patience and grace

Recommended Resources:
• Books: "The Body Keeps the Score" by Bessel van der Kolk, "Complex PTSD: From Surviving to Thriving" by Pete Walker, "Adult Children of Emotionally Immature Parents" by Lindsay Gibson
• Techniques: EMDR therapy, IFS (Internal Family Systems), somatic experiencing, grounding exercises
• Podcasts: Other trauma-focused podcasts or mental health resources

📩 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/podca...

In this episode, you'll discover how somatic therapy can be a powerful pathway to healing trauma and reclaiming your inner peace. As a fellow trauma warrior, I'll share my personal journey and the life-changing insights I've gained through this profound approach to recovery.

What You'll Learn:
• The science behind how trauma is stored in the body and how somatic therapy can release it
• Simple somatic exercises and techniques you can use to regulate your nervous system and find grounding
• Ways to build self-compassion, reconnect with your body, and cultivate a sense of safety within
• Tips for choosing the right somatic practitioner and making the most of your therapeutic sessions
• Practical strategies for integrating somatic work into your daily self-care routine

Recommended Resources:
• Books: "The Body Keeps the Score" by Bessel van der Kolk, "Complex PTSD: From Surviving to Thriving" by Pete Walker, "Adult Children of Emotionally Immature Parents" by Lindsay Gibson
• Techniques: EMDR therapy, IFS (Internal Family Systems), somatic experiencing, grounding exercises
• Podcasts: Therapy Chat, The Hilarious World of Depression, The Trauma Therapist Podcast

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

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In this episode, we'll explore practical strategies to help you navigate and heal from the unwanted memories and intrusive thoughts that often come with complex trauma. You'll learn how to reclaim your sense of safety, control, and inner strength as you move towards a life of greater peace and self-acceptance.

What You'll Learn:
• 5 grounding techniques to calm your mind and body in the midst of a trauma trigger
• How to reframe and reprocess traumatic memories using EMDR or Internal Family Systems therapy
• Simple self-care rituals to nurture your emotional well-being on a daily basis
• The importance of setting healthy boundaries and saying no to protect your energy
• Proven methods for cultivating self-compassion and rebuilding your sense of self-worth

Recommended Resources:
• Books: "The Body Keeps the Score" by Bessel van der Kolk, "Complex PTSD: From Surviving to Thriving" by Pete Walker, "Adult Children of Emotionally Immature Parents" by Lindsay Gibson
• Techniques: EMDR therapy, IFS (Internal Family Systems), somatic experiencing, grounding exercises
• Podcasts: "The Hilarious World of Depression

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

In this episode, you'll discover powerful strategies to heal from the impact of complex trauma and build healthy relationships with your family. Whether you're struggling with boundaries, emotional triggers, or the legacy of an unstable upbringing, you'll learn practical tools to reclaim your sense of self-worth and find lasting inner peace.

What You'll Learn:
• Proven techniques to process and release traumatic emotions
• Effective communication skills for setting boundaries with family members
• Mindful practices to regulate your nervous system and manage anxiety
• Guidance on building a supportive network and cultivating self-compassion
• Practical steps to break free from unhealthy family patterns and build the life you deserve

Recommended Resources:
• Books: "The Body Keeps the Score" by Bessel van der Kolk, "Complex PTSD: From Surviving to Thriving" by Pete Walker, "Adult Children of Emotionally Immature Parents" by Lindsay Gibson
• Techniques: EMDR therapy, IFS (Internal Family Systems), somatic experiencing, grounding exercises
• Podcasts: Other trauma-focused podcasts or mental health resources

📩 Questions? Reach out at cptsd@senseofthisshit.com
💛 Support the show: https://www.spreaker.com/podca...

In this episode, discover how the power of visualization can help you overcome the emotional scars of trauma and reclaim your inner strength. Whether you're struggling with anxiety, PTSD, or feelings of unworthiness, this episode will provide you with practical tools and strategies to find peace, cultivate self-love, and build resilience.

What You'll Learn:
• 5 visualization techniques to release trapped emotions and promote inner healing
• How to use imagery to establish healthy boundaries and protect your energy
• Steps to visualize your ideal future and manifest a life of purpose and fulfillment
• Strategies to overcome negative thought patterns and rewire your mindset for growth
• Ways to tap into your innate resilience and cultivate a deep sense of self-worth

Recommended Resources:
• Books: "The Body Keeps the Score" by Bessel van der Kolk, "Complex PTSD: From Surviving to Thriving" by Pete Walker, "Adult Children of Emotionally Immature Parents" by Lindsay Gibson
• Techniques: EMDR therapy, IFS (Internal Family Systems), somatic experiencing, grounding exercises
• Podcasts: "The Trauma Therapist Podcast

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

In this episode, you'll discover powerful strategies to find inner peace and heal from past traumas through the transformative process of forgiveness. Reclaim your self-worth, release emotional burdens, and cultivate the resilience to move forward with hope and clarity.

What You'll Learn:
• Understand the science-backed benefits of forgiveness for mental and physical health
• Practical steps to forgive yourself and others, even in the face of deep hurt
• Techniques to release anger, shame, and other toxic emotions holding you back
• How to rebuild self-trust and set healthy boundaries after betrayal or abuse
• Strategies to nurture self-compassion and rediscover your inherent self-worth

Recommended Resources:
• Books: "The Body Keeps the Score" by Bessel van der Kolk, "Complex PTSD: From Surviving to Thriving" by Pete Walker, "Adult Children of Emotionally Immature Parents" by Lindsay Gibson
• Techniques: EMDR therapy, IFS (Internal Family Systems), somatic experiencing, grounding exercises
• Podcasts: "Unlocking Us" by Brené Brown, "Therapy Chat" by Laura Reagan, LCSW-C

📩 Questions? Reach out at cptsd@senseofthisshit.com
💛 Support the show: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support

In this episode, you'll discover powerful strategies to rebuild your sense of self-worth and inner strength after experiencing complex trauma. Learn how to overcome feelings of shame, self-doubt, and unworthiness as you embark on a journey of healing and personal growth.

What You'll Learn:
• Practical tools to challenge negative self-beliefs and cultivate self-compassion
• Effective techniques to set healthy boundaries and reclaim your personal power
• Strategies to reconnect with your authentic self and find purpose in your life
• Ways to manage anxiety, triggers, and emotional overwhelm during the recovery process
• Guidance on building a supportive network and accessing resources for ongoing healing

📩 Questions? Reach out at cptsd@senseofthisshit.com
💛 Support the show: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support

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.
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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.
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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.
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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.
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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.
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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.
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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.

📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
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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.
 
📩 Have questions or want to share your experience?
Reach out at: cptsd@senseofthisshit.com 💛 Join Our Supporters Club 💛

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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.
💛 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.
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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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