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  • Taming Overstimulation When Your Nervous System Screams

    Taming Overstimulation When Your Nervous System Screams
    2025/09/08
    In this episode, Gregory explores the challenging experience of OVERSTIMULATION in those with COMPLEX TRAUMA. He explains why trauma survivors often have nervous systems that react intensely to ordinary stimuli, creating overwhelming sensory experiences that can trigger FIGHT-FLIGHT-FREEZE responses. Through personal stories and listener experiences, Gregory compassionately unpacks the NEUROBIOLOGICAL foundations of sensory sensitivity while offering practical REGULATION TECHNIQUES to help listeners manage overwhelming moments and gradually expand their WINDOW OF TOLERANCE.

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

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

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

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

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

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    56 分
  • Creating a Calm Mind When Your Brain Craves Chaos

    Creating a Calm Mind When Your Brain Craves Chaos
    2025/09/08
    In this episode, Gregory explores the challenging yet essential journey of creating a calm mind for trauma survivors. He unpacks what true calm means for those with CPTSD and shares research-backed nervous system regulation techniques specifically designed for trauma-affected brains. Through community stories and scientific insights, Gregory offers practical tools that acknowledge the reality of hypervigilance while providing accessible pathways to finding islands of peace, even when your brain is convinced that scanning for danger is a full-time job.

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

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

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

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

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

    Calming Your Racing Mind - Proven Peace Techniques
    2025/09/06
    In this episode, Gregory tackles the vital skill of creating a calm mind for CPTSD survivors, exploring accessible techniques to quiet the internal chaos that trauma creates. From breathing exercises that actually work to personalized grounding practices, he shares both scientific evidence and real listener success stories that demonstrate how finding moments of peace isn't just possible—it's essential medicine for those with trauma histories. The episode breaks down how our nervous systems become wired for danger and offers practical tools to help them gradually stand down from constant high alert.

    Key Takeaways
    • Creating calm is about teaching your nervous system it's safe to stand down from hypervigilance
    • Finding inner peace is deeply personal—what works for one trauma survivor may trigger another
    • Neuroplasticity research confirms we can reset trauma-disrupted regulatory systems
    • Consistency matters more than duration when practicing mindfulness techniques
    • The goal isn't perfection but expanding your window of tolerance for difficult emotions
    What You'll Discover
    • Five specific techniques including the Five Senses Check-in and Square Breathing
    • How mindfulness practices physically change brain structure after just eight weeks
    • Why traditional relaxation methods often fail for trauma survivors
    • Creative adaptations like the "fuck-it-all fort" that listeners have developed
    • The connection between vagus nerve stimulation and the body's relaxation response
    Resources Mentioned
    • "The Body Keeps the Score" by Bessel van der Kolk
    • Harvard research on mindfulness and brain structure changes
    • 2019 Journal of Traumatic Stress study on mindfulness-based interventions for PTSD
    • Dr. Stephen Porges' polyvagal theory research
    • Somatic Experiencing technique of pendulation for nervous system regulation
    Next Episode Preview Next week we'll explore "CPTSD: Coping with Overstimulation," diving into why trauma survivors often feel their nervous systems are perpetually turned up to eleven and sharing practical strategies for recognizing your personal overstimulation signals.

    📩 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
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    19 分
  • CPTSD: Reclaiming Your Body Through Movement - Healing Pathways

    CPTSD: Reclaiming Your Body Through Movement - Healing Pathways
    2025/09/03
    In this episode, Gregory explores the transformative role of PHYSICAL ACTIVITY in trauma recovery, offering a compassionate alternative to typical "just exercise" advice. He explains how TRAUMA LIVES IN THE BODY – not just in our thoughts – and how mindful MOVEMENT can help reclaim our relationship with our physical selves. Through research, personal stories, and practical guidance, Gregory demonstrates why reconnecting with our bodies through intentional movement might be one of the most powerful HEALING TOOLS available to TRAUMA SURVIVORS.

    Key Takeaways
    • Trauma is stored physically in our bodies, not just in our memories or thoughts • Movement helps rewire trauma responses in the brain and regulates the nervous system • Small, consistent movement "snacks" are more effective than occasional intense workouts • Trauma-informed approaches emphasize choice, safety, and internal awareness over performance • Rhythmic, bilateral movements specifically help process traumatic memories

    What You'll Discover
    • How physical activity creates "bottom-up" processing that talk therapy alone cannot achieve • Why gentle movement often works better for trauma survivors than high-intensity exercise • Practical techniques for staying grounded and present during physical activity • Research showing how exercise affects brain structure and stress hormone regulation • Real stories from trauma survivors who found healing through different movement practices

    Resources Mentioned
    • "The Body Keeps the Score" by Bessel van der Kolk • Journal of Traumatic Stress study on movement's effect on trauma processing • Mind Body Solutions for adaptive movement resources • Trauma-sensitive yoga and movement therapy approaches • Polyvagal Theory by Dr. Stephen Porges

    Next Episode Preview
    Next time, we'll explore "Creating a Calm Mind: Techniques for Inner Peace," which pairs perfectly with body-based healing approaches to create a complete mind-body recovery toolkit.

    📩 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
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    55 分
  • CPTSD: Breaking Free from Isolation - Connection That Heals

    CPTSD: Breaking Free from Isolation - Connection That Heals
    2025/08/15
    In this episode, we explore the complex journey from isolation to meaningful connection after trauma. Gregory shares how isolation can feel like watching life through bulletproof glass, discusses the protective wisdom in our brain's withdrawal, and offers practical strategies for reconnecting without overwhelming your nervous system. Through real listener stories and research-backed approaches, we discover that healing happens in relationship, and even the smallest steps toward connection can rewire our trauma responses.

    Key Takeaways
    • Isolation after trauma is protective but can become harmful when it prevents healing
    • Connection doesn't require sharing your whole story or being perfectly healed
    • Small, consistent social interactions can rewire your nervous system over time
    • Quality relationships matter more than quantity when rebuilding social connections
    • Your brain needs corrective emotional experiences to learn that connection is safe
    What You'll Discover
    • The difference between healing solitude and harmful isolation patterns
    • How to practice "micro-connections" and "parallel presence" for gentle reentry
    • Why your nervous system screams danger during early reconnection attempts
    • Real stories from listeners who moved from isolation to genuine community
    • The five-minute rule and other practical tools for overwhelmed social anxiety
    Resources Mentioned
    • Dr. John Cacioppo's research on loneliness and neural rewiring
    • Dr. Judith Herman's work on complex trauma and relational healing
    • Polyvagal Theory by Dr. Stephen Porges on nervous system states
    • Dr. Kristin Neff's self-compassion research and shared humanity
    • Harvard Study of Adult Development on relationship quality and wellbeing
    Next Episode Preview Next week we'll explore how physical activity can literally shake trauma out of your body and why traditional gym culture might feel triggering for trauma survivors.

    📩 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
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    20 分
  • CPTSD: Trauma-Informed Affirmations - Beyond Toxic Positivity

    CPTSD: Trauma-Informed Affirmations - Beyond Toxic Positivity
    2025/08/11
    In this episode, Gregory dives deep into the transformative power of using affirmations for trauma healing. Unlike traditional positive thinking, this approach focuses on trauma-informed affirmations that honor your pain while supporting your healing journey. You'll discover how to work with your nervous system instead of against it, creating gentle bridges between acknowledging your trauma and nurturing recovery. Gregory shares compelling research on neuroplasticity and how specific, authentic affirmations can literally rewire your brain, plus practical techniques for creating statements that feel true to your experience. Through real listener stories and evidence-based strategies, you'll learn to transform your inner dialogue from self-criticism to self-compassion.

    Key Takeaways
    • Traditional affirmations often fail trauma survivors because they ignore nervous system responses
    • Trauma-informed affirmations acknowledge current reality while opening doors to healing possibilities
    • Your brain's resistance to positive statements is protective, not defiant
    • Bridge affirmations create stepping stones from pain to self-compassion
    • Consistency matters more than immediate belief when rewiring neural pathways
    What You'll Discover
    • How to create affirmations that work with your nervous system states
    • The difference between toxic positivity and authentic self-compassion practices
    • Specific techniques for emergency affirmations during trauma responses
    • Evidence-based approaches to building personalized affirmation practices
    • Body-based methods for making affirmations feel real rather than hollow
    Resources Mentioned
    • Dr. Lisa Feldman Barrett's research on constructed emotion and affect labeling
    • Dr. Bessel van der Kolk's "The Body Keeps the Score" trauma research
    • Dr. Stephen Porges' polyvagal theory and nervous system regulation
    • Dr. Kristin Neff's work on self-compassion and cortisol reduction
    • Internal Family Systems therapy approach to working with wounded parts
    Next Episode Preview Next week, we'll explore overcoming isolation and finding meaningful ways to reconnect with others and yourself. We'll discuss practical strategies for bridging the gap between surviving and truly living.

    📩 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
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    52 分
  • CPTSD: Breaking Free from Guilt and Shame - Real Tools That Work

    CPTSD: Breaking Free from Guilt and Shame - Real Tools That Work
    2025/08/08
    In this episode, we tackle guilt and shame - the twin monsters that follow trauma survivors like emotional shadows. We explore how these feelings aren't just emotions but survival strategies your brain developed to keep you safe in unsafe situations. Through real listener stories and neuroscience research, we'll understand why shame feels so overwhelming and discover practical tools you can use right now to break free from patterns that once protected you but now suffocate you. This isn't about toxic positivity - it's about becoming whole, not perfect.

    Key Takeaways
    • Guilt and shame in CPTSD are survival mechanisms that have outlived their usefulness
    • Shame loses power when we break silence and talk about it with safe people
    • Self-compassion literally rewires your brain and increases motivation, not decreases it
    • Healing means coexisting with shame without being controlled by it
    • You're not broken - you're incredibly good at surviving difficult circumstances
    What You'll Discover
    • How childhood trauma creates lasting physiological changes that can be reversed
    • The neuroscience behind why shame feels like a four-year-old's survival response
    • Real tools like the shame spiral circuit breaker and good enough practice
    • Why perfectionism is shame's favorite weapon and how to disarm it
    • How to build a shame emergency kit for those 3 AM crisis moments
    Resources Mentioned
    • Dr. Brené Brown's research on shame resilience and vulnerability
    • Dr. Pete Walker's work on emotional flashbacks and Complex PTSD
    • Dr. Dan Siegel's research on neuroplasticity and the developing brain
    • Kristin Neff's studies on self-compassion and cortisol reduction
    • Dr. Gabor Maté's work on trauma, addiction, and toxic shame
    • The ACE Study (Adverse Childhood Experiences) and Dr. Nadine Burke Harris's research
    • Dr. Janina Fisher's work on structural dissociation and trauma parts
    Next Episode Preview Next week we'll explore using affirmations to heal trauma - not toxic positivity, but trauma-informed ways to rewire automatic negative thoughts. We'll discover how to work with your trauma brain instead of against 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
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    21 分
  • Boundaries, Guilt, and the Messy Miracle of Healing: Why Saying No is Essential for CPTSD Recovery

    Boundaries, Guilt, and the Messy Miracle of Healing: Why Saying No is Essential for CPTSD Recovery
    2025/08/04
    Setting boundaries after trauma isn’t just hard—it can feel impossible. In this deeply honest episode, Gregory tackles why those of us with CPTSD struggle to say no, feel guilty for protecting ourselves, and often lose our sense of self in the process. Through raw listener stories, science-backed insights, and practical tools, Gregory explores how healthy boundaries can transform not only your relationships but your relationship with yourself. If you’ve ever felt like your needs don’t matter or that “no” is a dirty word, this episode will help you reclaim your right to take up space and choose yourself, guilt-free.

    Key Takeaways
    • Why boundary-setting feels so threatening for trauma survivors—and why it’s a vital skill for recovery.
    • How to identify the difference between boundaries and walls (and why both show up).
    • Practical scripts, tools, and body-based techniques to start setting boundaries—without over-explaining or crumbling at the first sign of pushback.
    • How to handle the inevitable guilt, grief, and relationship changes that come with healthier limits.
    • The neuroscience of boundaries: how practicing them actually rewires your brain for healing.
    What You’ll Discover
    • Why people-pleasing and boundary collapse are survival strategies—not character flaws.
    • Real listener stories of messy, brave boundary-setting (and what happened after).
    • What to do when loved ones test your limits, and how to respond to guilt-trips and emotional blackmail.
    • The link between boundaries, self-worth, and physical health.
    • Why “no” is a complete sentence—and how boundaries can actually create deeper intimacy.
    Resources Mentioned
    • Trauma and Recovery by Dr. Judith Herman
    • Dr. Dan Siegel’s work on neuroplasticity and trauma
    • Dr. John Gottman’s research on boundaries in relationships
    • Dr. Bessel van der Kolk’s The Body Keeps the Score
    • Dr. Gabor Maté on boundaries and chronic health
    • Dr. Kristin Neff’s self-compassion research
    • Dr. Martha Stout on dissociation and boundary repair

    Coming up next: We’ll dig into the connection between CPTSD and triggers—why certain moments, sounds, or situations can hijack your brain and body, and the most effective tools for grounding and regaining control. Plus: simple, research-backed ways to build emotional safety even in stressful environments. Don’t miss it!

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    Questions or want to share your story?
    Email: cptsd@senseofthisshit.com
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    53 分