エピソード

  • CPTSD: Reclaim Sleep - Trauma-Informed Night Routines

    CPTSD: Reclaim Sleep - Trauma-Informed Night Routines
    2025/11/05
    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
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    49 分
  • CPTSD__Breaking_the_Social_Anxiety_Cycle___Trauma_Healing_Podcast

    CPTSD__Breaking_the_Social_Anxiety_Cycle___Trauma_Healing_Podcast
    2025/11/03
    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
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    54 分
  • CPTSD: Finding Purpose After Trauma - From Survival to Meaning

    CPTSD: Finding Purpose After Trauma - From Survival to Meaning
    2025/11/02
    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
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    54 分
  • CPTSD: Breaking the Inner Critic Cycle - Self-Compassion That Heals

    CPTSD: Breaking the Inner Critic Cycle - Self-Compassion That Heals
    2025/11/01
    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
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    19 分
  • Unlocking Healing Through Self-Reflection| Trauma Recovery

    Unlocking Healing Through Self-Reflection| Trauma Recovery
    2025/10/31
    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
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    54 分
  • CPTSD: Nature Therapy's Healing Power for Trauma Survivors

    CPTSD: Nature Therapy's Healing Power for Trauma Survivors
    2025/10/30
    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
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    20 分
  • Breaking the Social Anxiety Cycle | Trauma Healing Podcast

    Breaking the Social Anxiety Cycle | Trauma Healing Podcast
    2025/10/29
    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
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    19 分
  • Taming Emotional Flashbacks - From Hijacked to Healing | CPTSD Podcast

    Taming Emotional Flashbacks - From Hijacked to Healing | CPTSD Podcast
    2025/10/29
    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
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    19 分