Épisodes

  • Handling Emotional Overwhelm: Strategies for Calm

    Handling Emotional Overwhelm: Strategies for Calm
    Jul 25 2025
    In this episode, we dive into the reality of emotional overwhelm—how it hijacks your mind and body, and why it’s so common for those living with CPTSD. Gregory brings warmth, validation, and a dose of gently irreverent humor as he guides you through the science behind overwhelm, shares practical grounding techniques, and explains how self-compassion can be a lifeline in the storm. Real listener stories remind you that you’re not alone, and you’ll walk away with fresh hope, knowing your feelings are valid and there are tools to help you find steadier ground.

    Key Takeaways
    • Emotional overwhelm is a normal trauma response, not a personal failure
    • Grounding techniques help anchor you in the present moment
    • Self-compassion is a powerful tool for calming your nervous system
    • Breaking big worries into smaller steps can make things feel manageable
    • Progress is about kindness, not perfection

    What You’ll Discover
    • Why the brain and body react so intensely to overwhelm
    • The 5-4-3-2-1 grounding exercise and how to use it
    • How to recognize emotional overwhelm as a wave, not a permanent state
    • Tips for planning ahead when you know overwhelm might hit
    • Ways to talk to yourself with the same kindness you’d give a friend

    Resources Mentioned
    • “The Body Keeps the Score” by Bessel van der Kolk
    • “Self-Compassion” by Kristin Neff
    • Insight Timer app (grounding & mindfulness)
    • National Center for PTSD: ptsd.va.gov
    • “Radical Acceptance” by Tara Brach

    Next Episode Preview
    Next time, we’ll explore how to reconnect with joy and rediscover happiness, even after trauma. Join us as we find light after the storm.

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

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    12 min
  • CPTSD: Coping with Loneliness

    CPTSD: Coping with Loneliness
    Jul 21 2025
    In this episode, we explore the deeply human experience of loneliness through the lens of CPTSD, breaking the silence around isolation and the old stories trauma can tell us. With compassion and practicality, Gregory guides listeners through the real reasons loneliness takes root after trauma—and how to start gently shifting it. You’ll hear honest stories, research-backed strategies, and hope for finding your way back to meaningful connection, both with others and with yourself. Whether you’re surrounded by people or physically alone, this episode offers validation and real tools to help you move through loneliness at your own pace. If loneliness feels like a stubborn shadow in your healing journey, know you’re not alone—and that healing, even in tiny steps, is possible.

    Key Takeaways
    • Loneliness with CPTSD is rooted in nervous system responses, not personal failure
    • Shame and self-criticism often intensify isolation for trauma survivors
    • Small, safe steps toward connection can gently retrain your brain over time
    • Self-compassion and self-soothing are essential skills for coping with loneliness
    • Healthy boundaries create safer, more sustainable connectionsWhat You’ll Discover
    • How trauma wires the brain to fear connection and crave isolation
    • Practical grounding and reframing techniques for lonely moments
    • Ways to redefine connection and find community that fits you
    • The role of grief and self-rediscovery in healing from loneliness
    • How to turn self-kindness into a foundation for future relationships

    Resources Mentioned
    • “The Body Keeps the Score” by Bessel van der Kolk
    • “Attached” by Amir Levine & Rachel Heller
    • “Braving the Wilderness” by Brené Brown
    • “Loneliness and Social Isolation as Risk Factors for Mortality” (Holt-Lunstad et al., 2015)
    • CPTSD Foundation online community

    Next Episode Preview
    Next week, we’ll unpack strategies for handling emotional overwhelm and finding your center in the storm. Join us for tools you can use in the heat of the moment.

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

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    37 min
  • Healing Trauma Through Breathwork and Meditation

    Healing Trauma Through Breathwork and Meditation
    Jul 18 2025
    In this episode, Gregory gently guides listeners through the transformative potential of breathwork and meditation as tools for healing complex trauma. Drawing from lived experience and community stories, he explores how intentional breathing and mindful presence can help soothe a chronically overactive nervous system, build a sense of safety in the body, and begin the process of reconnecting with oneself after trauma. With warmth, humor, and deep compassion, Gregory offers simple, actionable practices you can try anywhere—reminding us that healing isn’t about perfection, but about showing up for yourself, one breath at a time. Whether you’re brand new to meditation or returning after setbacks, you’ll find validation, encouragement, and practical hope in this conversation. As always, the invitation is to honor your own pace, celebrate every small step, and know you’re never alone on this journey.

    Key Takeaways
    • Intentional breathwork signals safety to the nervous system
    • Meditation is about noticing, not silencing the mind
    • Healing happens in tiny, consistent steps over time
    • Breathwork and movement can be combined for grounding
    • Progress is measured in moments of self-compassion

    What You’ll Discover
    • Why trauma disrupts breathing and body awareness
    • How to use box breathing and visualizations for calm
    • The science behind neuroplasticity and trauma healing
    • Ways to adapt meditation for busy or anxious minds
    • Strategies for honoring your own pace in recovery

    Resources Mentioned
    • The Body Keeps the Score by Bessel van der Kolk
    • Trauma-Sensitive Mindfulness by David Treleaven
    • Insight Timer app (meditation guides)
    • Calm app (guided breathwork)
    • Polyvagal Theory resources (nervous system regulation)

    Next Episode Preview
    Next week, we’ll explore real-world strategies for coping with loneliness in trauma recovery—and how to find connection even when it feels impossible.

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

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    15 min
  • Morning Anxiety: Starting Your Day with Calm

    Morning Anxiety: Starting Your Day with Calm
    Jul 14 2025
    In this episode, we unpack the real-life experience of waking up with anxiety—and how living with CPTSD can turn mornings into the hardest part of the day. You’ll hear why your body and brain might default to “danger mode” before you even open your eyes, and how gentle routines, grounding techniques, and self-compassion can start to shift your mornings from chaos to calm. Listener stories, science-backed tools, and honest conversation create a space where you’re not alone in your struggle—and where hope is more than just a buzzword. If mornings have ever felt impossible, this episode will give you permission to go slow, to choose kindness over criticism, and to try one small thing tomorrow that might just make all the difference.

    Key Takeaways
    • Morning anxiety is common for people with CPTSD and not a personal failure
    • Gentle routines and sensory grounding can help calm your nervous system
    • Self-compassion is essential, especially on tough mornings
    • Progress comes in small, personal steps, not perfection
    • You’re not alone—community and support matter in healing

    What You’ll Discover
    • Why CPTSD makes mornings uniquely difficult for many people
    • The role of cortisol and nervous system patterns in morning anxiety
    • Practical micro-resets and morning “buffers” to break the anxiety cycle
    • How to challenge self-criticism with kindness and humor
    • Real listener stories about reclaiming mornings, one small act at a time

    Resources Mentioned
    • “The Body Keeps the Score” by Bessel van der Kolk
    • “Self-Compassion: The Proven Power of Being Kind to Yourself” by Kristin Neff
    • “Waking the Tiger: Healing Trauma” by Peter Levine
    • Mindfulness and grounding research in trauma recovery (Journal of Anxiety Disorders, 2010)

    Next Episode Preview
    Next time, we’ll explore how breathwork and meditation can help regulate your nervous system and support trauma recovery—even on the toughest mornings.

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

    💛 Join Our Supporters Club 💛
    Help keep these vital conversations alive—join here: Click Here
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    35 min
  • CPTSD: Navigating Romantic Relationships After Trauma

    CPTSD: Navigating Romantic Relationships After Trauma
    Jul 11 2025
    In this episode, we dive deep into what it means to love—and be loved—after complex trauma. With compassion, humor, and honesty, Gregory unpacks why relationships can feel so terrifying yet hopeful for those with CPTSD. You’ll learn how past wounds show up in new connections, why self-sabotage is so common, and how gentle awareness can slowly reshape the way you approach love. Whether you’re single, dating, or partnered, this conversation is a heartfelt guide to healing, connection, and finding the courage to show up as your real self.

    Key Takeaways
    • Trauma can make intimacy feel both alluring and dangerous
    • Relationship fears often come from old survival patterns
    • Self-sabotage is a protective instinct that can be unlearned
    • Clear communication and boundaries build real intimacy
    • Healing is possible, even if love feels overwhelming

    What You’ll Discover
    • How CPTSD shapes attachment and triggers in romance
    • Tools to ground yourself in moments of fear or doubt
    • The difference between real red flags and trauma triggers
    • Steps for gentle, honest communication with partners
    • Stories and hope from listeners on their own healing journey

    Resources Mentioned
    • Attached by Amir Levine and Rachel Heller
    • The Body Keeps the Score by Bessel van der Kolk
    • Hold Me Tight by Dr. Sue Johnson
    • Trauma-informed therapy (in-person or online)

    Next Episode Preview
    Next week, we’ll explore gentle tools to tackle morning anxiety and help you start your day with calm and confidence.

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

    💛 Join Our Supporters Club 💛
    Help keep these vital conversations alive—Click Here.
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    15 min
  • Meditation for Emotional Healing: Reclaiming Calm, Connection, and Self-Compassion with CPTSD

    Meditation for Emotional Healing: Reclaiming Calm, Connection, and Self-Compassion with CPTSD
    Jul 7 2025
    In this episode, we explore how meditation can become a powerful, practical tool for emotional healing, especially for those living with CPTSD. With gentle guidance, relatable stories, and a down-to-earth approach, you’ll discover how meditation doesn’t require perfection or quieting your mind—it’s about building a kinder relationship with yourself, breath by breath. Whether you’re brand new to meditation or returning after setbacks, you’ll find hope, validation, and realistic strategies for weaving mindfulness into daily life—no incense or pretzel poses required.

    Key Takeaways
    • Meditation builds emotional resilience, even if your mind feels busy
    • Safety, self-compassion, and choice are essential for trauma-sensitive practice
    • Tiny, regular moments of mindfulness rewire the brain over time
    • Guided, movement-based, or micro-meditations can all support healing
    • Progress means showing up—perfection isn’t required

    What You’ll Discover
    • Why meditation feels different for trauma survivors
    • Research-backed benefits for the CPTSD brain and body
    • How to make meditation safe, gentle, and your own
    • Practical tools for handling triggers and setbacks
    • Tips for building a practice that fits real, imperfect life

    Resources Mentioned
    • “The Body Keeps the Score” by Bessel van der Kolk
    • “Trauma-Sensitive Mindfulness” by David Treleaven
    • Insight Timer app (free meditations, trauma-sensitive options)
    • Research: Farb et al., 2010, mindfulness and emotion regulation
    • Tara Brach’s guided self-compassion meditations

    Next Episode Preview
    Next time, we’ll explore using visualization practices to calm panic attacks and create an inner sense of safety you can access anytime.

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

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    37 min
  • Building Trust in Yourself and Others: Gentle Foundations for CPTSD Healing

    Building Trust in Yourself and Others: Gentle Foundations for CPTSD Healing
    Jul 4 2025
    In this episode, we gently explore what it means to rebuild trust after complex trauma—starting with yourself, and extending to the people around you. With warmth, honesty, and practical tools, Gregory shares how trust is not a one-time leap but a series of small, everyday actions. From keeping tiny promises to yourself to learning how to test and honor boundaries with others, we dig into the fears, hopes, and setbacks that make trust such a challenging but essential part of recovery. Listener stories bring these ideas to life, and research-backed strategies help you move at your own pace. Whether you’re learning to trust your own gut again or considering how to open up to someone new, this episode is your companion for the messy, beautiful journey of learning to trust after CPTSD.

    Key Takeaways
    • Trust is built through small, consistent acts, not grand gestures
    • Self-trust means honoring your needs, limits, and feelings
    • Trusting others requires gentle risk and discernment, not blind faith
    • Boundaries are the scaffolding for healthy trust
    • Compassion and patience with setbacks make trust sustainable

    What You’ll Discover
    • Why CPTSD makes trust so hard—and why that’s not your fault
    • How to rebuild trust with yourself through daily micro-promises
    • Ways to test trust in relationships safely and gradually
    • Tools to handle setbacks without shaming yourself
    • Next steps for creating safe spaces at home for trauma recovery

    Resources Mentioned
    • “The Body Keeps the Score” by Bessel van der Kolk
    • “Complex PTSD: From Surviving to Thriving” by Pete Walker
    • Journal of Traumatic Stress – research on trust and trauma recovery
    • Insight Timer (app) for guided mindfulness and grounding

    Next Episode Preview
    In our next episode, we’ll explore how to create a safe, healing space at home—practical strategies for comfort, calm, and trauma recovery.

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

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    16 min
  • Staying Grounded Through Difficult Conversations: CPTSD Survival Skills for Tough Talks

    Staying Grounded Through Difficult Conversations: CPTSD Survival Skills for Tough Talks
    Jun 30 2025
    In this episode, we unpack how to stay grounded through difficult conversations—a challenge almost everyone with CPTSD faces. Whether it’s a tense talk with family, a tough moment at work, or setting boundaries with someone who drains you, you’ll find practical tools, gentle validation, and real-life stories that remind you you’re not alone. Host Gregory guides you through the why and how of grounding before, during, and after high-stress interactions, offering hope that it really can get easier—one conversation at a time.

    Key Takeaways
    • Grounding skills help interrupt panic and freeze during tense conversations
    • Preparation and self-compassion are the foundation for difficult talks
    • Aftercare rituals support healing and emotional recovery
    • Boundaries are healthy and your needs matter
    • Progress is measured in small steps, not perfection

    What You’ll Discover
    • Why your brain and body react so strongly to confrontation
    • How to prepare for and recover from high-stress conversations
    • Powerful grounding exercises for use in real time
    • The link between self-compassion and resilience
    • Listener stories of overcoming old patterns

    Resources Mentioned
    • “The Body Keeps the Score” by Bessel van der Kolk
    • “Complex PTSD: From Surviving to Thriving” by Pete Walker
    • “Self-Compassion” by Kristin Neff
    • National Center for PTSD – PTSD Coach App
    • Polyvagal Theory by Stephen Porges

    Next Episode Preview
    Next time, we’ll explore how journaling can become a powerful tool for healing, self-discovery, and long-term trauma recovery. 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 💛
    Help keep these vital conversations alive—join here: Click Here
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    41 min