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  • Guided Progressive Muscle Relaxation for Stress Relief & Inner Calm

    Guided Progressive Muscle Relaxation for Stress Relief & Inner Calm
    2025/04/25
    In this Friday Healing session, we dive into a full‑body Progressive Muscle Relaxation (PMR) practice designed to release built‑up tension and cultivate lasting calm. You’ll be gently guided through each muscle group—from the soles of your feet to the crown of your head—using imagery, breath awareness, and micro‑movements to deepen your mind‑body connection. Backed by neuroscience and real‑world listener stories, this episode shows you how a simple tension‑and‑release cycle can reset your nervous system anytime, anywhere.

    Key Takeaways
    • You’ll learn a step‑by‑step PMR sequence to systematically contract and release every major muscle group.
    • Discover the physiology behind PMR—how contrast signals to the vagus nerve translate into lowered heart rate and reduced cortisol.
    • Find out how mental rehearsal and micro‑movements can deliver similar benefits when you’re short on time or space.
    • See how personalized anchors (scents, stones, mantras) make relaxation more accessible and sustainable.
    • Hear evidence from a 2019 University of Queensland trial showing a 32 % stress‑reduction after just two weeks of daily PMR.
    What You’ll Discover
    • How to ground yourself in the present before beginning any relaxation practice.
    • The precise inhale‑hold‑exhale pattern for each body region, with vivid imagery to deepen release.
    • Techniques for noticing and witnessing emotions that arise as your body softens.
    • Creative ways to integrate mini‑PMR breaks into your morning routine, workday, and bedtime.
    • Strategies to track your progress—journal prompts and sensory inventories that reinforce calm.
    Resources Mentioned
    • Anderson et al., 2019 randomized trial on PMR at the University of Queensland
    • Free online guide to Progressive Muscle Relaxation (PDF)
    • Lavender scent strip for enhanced bedtime relaxation
    • Worry beads or grounding stones as tactile anchors
    • Spreaker page and show notes with timestamped chapters
    Next Episode Preview
    In our next main session, we’ll explore Understanding Triggers in Trauma Recovery, learning to recognize subtle signals in mind and body and forging pathways to choice and safety.
    📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.

    💛 Join Our Supporters Club 💛
    If this podcast has helped you make sense of C‑PTSD, consider joining our Supporters Club.
    Your support allows us to continue vital conversations about trauma and healing.
    Join here
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    14 分
  • Optimizing Somatic Practices: Rewriting Body Memory in CPTSD

    Optimizing Somatic Practices: Rewriting Body Memory in CPTSD
    2025/04/22
    In this episode, Gregory guides us through the subtle language of body memory—those physical sensations and tension patterns that carry our trauma history. You’ll hear powerful listener stories of how trembling, tethered breath, and stifled yawns revealed years of hidden stress, and learn three practical somatic invitations—anchoring with the ground, four‑part breathwork, and a mindful body scan—that retrain your nervous system toward safety. Whether you’re new to trauma recovery or deep into your healing journey, you’ll discover how even micro‑moments of embodied awareness can transform trapped stress into profound calm.

    Key Takeaways
    • Recognize body memory as nonverbal “sentences” of past danger held in muscle and breath.
    • Practice three somatic invitations—Anchor & Release, Four‑Part Breath, Guided Body Scan—to shift your autonomic nervous system from fight/flight into rest and digest.
    • Use micro‑movements (shaking, vocal toning) and sensory anchors (lavender, silk scarf) to signal safety anytime, anywhere.
    • Learn the “Pause of Compassion” four‑step method for meeting sudden triggers with curiosity rather than avoidance.
    • Track progress in a simple journal: note shifts in tension, emerging ease, and new felt-sense responses.

    What You’ll Discover
    • How body memory encodes trauma in posture, muscle tone, and breath patterns.
    • Two listener journeys—one liberated by rhythmic foot taps, another by reclaiming the yawn—to illustrate somatic rewiring in action.
    • The science of neuroplasticity and recent findings on how movement plus breath accelerates parasympathetic activation.
    • Gentle strategies for responding to unexpected triggers through pendulation and compassionate self‑touch.
    • Ways to integrate somatic practice into daily rituals—brushing teeth, washing dishes, even walking—to build ongoing safety.

    Resources Mentioned
    • Van der Kolk, Bessel: The Body Keeps the Score
    • Levine, Peter: Waking the Tiger
    • Journal of Traumatic Stress (2022): “Movement‑Based Somatic Exercises in PTSD Recovery”
    • Insight Timer App – Somatic Meditation Tracks
    • Supporters Club & Contact: cptsd@senseofthisshit.com

    Next Episode Preview
    We’ll explore Reducing Hypervigilance in Trauma Recovery, diving into tools that quiet the alarm bell of the amygdala and re‑establish a sense of calm in everyday life.

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

    💛 Join Our Supporters Club 💛 Your support keeps these vital conversations alive—ensuring no one has to face this journey alone. Join here
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    21 分
  • Surviving Stressful Family Gatherings with CPTSD - Proven Tools for Calm and Connection

    Surviving Stressful Family Gatherings with CPTSD - Proven Tools for Calm and Connection
    2025/04/20
    Family weddings, reunions, birthday dinners—even small get‑togethers—can trigger deep anxiety when you’re living with CPTSD. In this episode, Gregory shares research‑backed breathing, grounding, and self‑compassion techniques you can use before, during, and after any family event. Learn how to spot your personal triggers, claim quick “safe spots,” and set gentle boundaries so you can stay present, enjoy the moments that matter, and avoid burnout.

    Key Takeaways
    • Master the 4‑7‑8 breathing hack to soothe your nervous system in just minutes
    • Identify a “safe spot” and practice the 5‑4‑3‑2‑1 grounding exercise under tables or in lines
    • Use rehearsed boundary scripts (“I need a quick break,” “Let’s change the subject”) to protect your calm without guilt
    • Cultivate self‑compassion mantras (“I’m doing my best,” “This feeling will pass”) to quiet your inner critic
    • Debrief with a simple recovery ritual—journaling, a walk, a warm bath—to reinforce safety cues post‑event
    What You’ll Discover
    • How CPTSD rewires your brain to scan for danger—and why that can misfire at family functions
    • Practical steps to prep your mind with visualization and phone‑based breathing apps
    • Real‑life listener stories of staying calm at weddings, reunions, and holiday dinners
    • Long‑term strategies from polyvagal theory and mindful self‑compassion to shift your baseline toward safety
    Resources Mentioned
    • The Polyvagal Theory in Therapy by Deb Dana
    • Mindful Self‑Compassion by Kristin Neff & Christopher Germer
    • Insight Timer & Breathwrk apps for guided breathing and meditation
    • Online CPTSD support groups (Facebook, Meetup)
    Next Episode Preview
    Coming up: “Daily Grounding Practices for Lasting CPTSD Recovery”—learn five simple rituals you can weave into your mornings and evenings to gradually retrain your brain and body toward calm.

    📩 Share Your Story: cptsd@senseofthisshit.com
    💛 Support Our Work: Join our Supporters Club at spreaker.com/c‐ptsd‐let‐s‐make‐sense‐of‐this‐sh‐t--6331440/support

    Subscribe now and never miss an episode on healing from complex trauma—because you deserve peace, even at the family table.

    Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.
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    13 分
  • Visual Sanctuary: Guided Imagery & Breathwork to Calm Panic Attacks

    Visual Sanctuary: Guided Imagery & Breathwork to Calm Panic Attacks
    2025/04/17
    In this episode of CPTSD – Let’s Make Sense of This Shit, Gregory teaches you how to create a personalized “mental sanctuary” and pair it with simple breathwork to interrupt panic attacks in seconds. You’ll hear listener success stories, learn micro‑visualizations for moments when you can’t close your eyes, and finish with a complete 20‑minute guided session you can record in your own voice. Whether you need relief in a crowded mall or calm at home, this practical, research‑backed toolkit will help you reclaim safety—one image and one breath at a time.

    Key Takeaways
    • How to design a vivid, multi‑sensory safe‑place visualization that your brain will recognize as “all clear.”
    • Breathing patterns (4‑count inhale, 6‑count exhale) that amplify the calming power of imagery.
    • Strategies for micro‑visualizations when you’re pressed for time or space.
    • Tips for journaling and biofeedback to track your nervous system’s transformation.

    What You’ll Discover
    • Why visualization isn’t avoidance but a form of self‑soothing that retrains your stress response.
    • How to anchor calm with color, movement, and sensory details.
    • Real‑world examples of people who stopped panic in grocery aisles, offices, and hospitals.
    • Ways to integrate imagery with other grounding tools—body scans, 5‑4‑3‑2‑1, and gentle motion.

    Resources Mentioned
    • The Healing Power of the Breath by Richard P. Brown & Patricia L. Gerbarg
    • InnerBalance™ heart‑rate variability biofeedback app
    • Local and online guided‑imagery workshops

    Next Episode Preview
    Get ready to transform your evenings in Episode 57: “Establishing a Night Routine for Better Sleep.” We’ll explore how to wind down anxiety, build a calming bedtime ritual, and cue your body for deep rest—because healing doesn’t stop when the sun goes down.

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

    💛 Join Our Supporters Club 💛
    Your $3/month helps us keep these vital conversations going and reach more people on their healing journeys. Join here
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    29 分
  • Home Sanctuary: Healing CPTSD Through Safe Spaces

    Home Sanctuary: Healing CPTSD Through Safe Spaces
    2025/04/16
    In this episode of “CPTSD: Let’s Make Sense of This Shit,” Gregory guides you through the art and science of turning your living space into a refuge for trauma recovery. You’ll learn why even small sensory shifts—like swapping harsh overhead lights for warm lamps or adding a simple threshold anchor—send powerful signals of safety to your nervous system. We explore practical micro‑decluttering, sensory curation (sight, sound, touch, scent), simple boundary rituals, affirmation anchoring, guided visualization, and self‑compassion practices that transform your home into a living sanctuary. Real listener stories and expert resources show how these approaches rewire hypervigilance into calm, so you can step inside, exhale, and feel held every time you cross your threshold.

    Key Takeaways
    • Threshold anchoring at your entryway creates an immediate “in‑house” cue for safety.
    • Curating each sense—warm lighting, gentle water sounds, cozy textures, healing scents—reprograms the amygdala away from threat.
    • Micro‑decluttering one drawer or shelf at a time builds confidence and control over your environment.
    • Establishing brief, daily boundary rituals and affirmation cards teaches predictability and rest in a once‑chaotic space.

    What You’ll Discover
    • How to choose and place a meaningful threshold object for instant calm.
    • Techniques for replacing harsh lighting and distracting noises with softly glowing lamps and steady ambient sounds.
    • The power of tactile “self‑hugs” through blankets, cushions, and rugs.
    • Scent‑based nervous‑system resets using essential oils or simmer‑pot rituals.
    • The neuroscience behind micro‑decluttering and why small acts of order reduce overwhelm.
    • Ways to embed brief emotional‑safety rituals—like Quiet Half‑Hours—and affirmation‑anchoring into daily life.
    • Guided visualization exercises and simple self‑compassion phrases that deepen your sense of sanctuary.

    Resources Mentioned
    • The Body Keeps the Score by Bessel van der Kolk — for understanding how trauma reshapes the brain.
    • Self‑Compassion by Kristin Neff — for practical exercises in inner kindness.
    • Insight Timer app — featuring the “Home Sanctuary” guided meditation by Gregory.
    • r/ComplexPTSD subreddit and private CPTSD support Facebook groups — for community and shared tips.
    • Reach out at cptsd@senseofthisshit.com with your questions or stories.
    • 💛 Join Our Supporters Club: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support
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    11 分
  • Journaling for Trauma Recovery - Reclaiming Your Voice with Compassion

    Journaling for Trauma Recovery - Reclaiming Your Voice with Compassion
    2025/04/13
    📝 Summary
    In this episode, Gregory dives deep into how journaling can be a powerful tool for healing from complex PTSD. With a grounded blend of science, lived experience, and guided reflection, you'll explore how to create space for your inner voice, process painful memories, and regulate your nervous system. Whether journaling is brand new to you or something you've struggled to keep up, this episode is a soft invitation to meet yourself with compassion and curiosity.

    ✨ Key Takeaways
    • Journaling can calm the nervous system and help integrate fragmented trauma memories.
    • You don’t need to write perfectly—showing up honestly is what matters most.
    • There are many ways to journal: freewriting, prompts, art, or even short check-ins.
    • Creating safety around your journaling practice is key to making it sustainable.

    🔍 What You’ll Discover
    • Why journaling works neurologically for trauma survivors
    • Common obstacles to journaling and how to move past them
    • Practical journaling techniques that meet you where you are
    • A guided 5-minute journaling session you can return to anytime

    📚 Resources Mentioned
    • Opening Up by Writing It Down by James Pennebaker and Joshua Smyth
    • The Artist’s Way by Julia Cameron
    • What My Bones Know by Stephanie Foo
    • Apps like Daylio, Journey, and Reflectly
    • Trauma-informed journal prompt guides (searchable online)

    🔜 Next Episode Preview
    Next week’s episode is called “Healing Through Social Connections and Support.” We’ll explore how relationships can be both challenging and healing, and how building safe, supportive connections is possible—even after trauma.


    Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.
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    38 分
  • From Shame to Self-Compassion: Rethinking Progress in Complex Trauma Recovery

    From Shame to Self-Compassion: Rethinking Progress in Complex Trauma Recovery
    2025/04/04
    In this Friday Healing episode, Gregory gently unpacks the often unspoken pressure trauma survivors put on themselves to “heal faster” or “do better.” If you’ve ever felt like you're failing your recovery because you’re not “there yet,” this episode is for you. Together, we explore how CPTSD warps our expectations, why shame often drives those internal “shoulds,” and how to shift toward realistic, grace-filled goals that actually support healing.

    Key Takeaways:
    • Learn why CPTSD survivors often develop unrealistic expectations around healing.
    • Understand how perfectionism and shame feed burnout in trauma recovery.
    • Discover practical, trauma-informed tools for setting gentler, more compassionate goals.
    • Hear real-life stories that illustrate how small mindset shifts can unlock meaningful change.

    What You’ll Discover:
    • Why “looping” and setbacks are actually normal in CPTSD recovery.
    • How to rewrite harmful internal narratives like “I should be over this.”
    • What micro-goals, spoon theory, and self-compassion practices can do for your nervous system.
    • Why healing is not a performance, and what it means to move forward without urgency.

    Resources Mentioned:
    • Spoon Theory by Christine Miserandino (conceptual reference)
    • Grounding practices: 5-4-3-2-1 method, breath counting
    • Journal prompts for self-reflection on expectations

    Next Episode Preview:

    Next Friday, we’ll be exploring “Using Mindfulness to Manage CPTSD Symptoms.” If you’ve struggled with staying present or feel overwhelmed by flashbacks or anxiety, this upcoming episode will offer grounding tools and gentle insights to help you anchor in the now.

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

    💛 Join Our Supporters Club 💛 If this podcast has helped you make sense of C-PTSD, consider joining. Your support keeps these honest, healing conversations going:
    👉 Support Here
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    14 分
  • Deep Breaths, Lasting Calm: How to Rewire Anxiety with Long-Term Breathwork

    Deep Breaths, Lasting Calm: How to Rewire Anxiety with Long-Term Breathwork
    2025/03/31
    In this episode of CPTSD: Let’s Make Sense of This Shit, Gregory explores how deep breathing isn’t just a crisis tool—it’s a long-term nervous system reset. If you’ve ever felt like anxiety is your baseline or that your body never learned how to “stand down,” this episode is for you. We’ll unpack how breathwork helps rewire your brain and body after trauma, share powerful listener stories, and guide you through a practice you can start today. No incense required.

    Key Takeaways
    • Deep breathing can reshape your nervous system and support long-term anxiety relief.
    • Breathwork helps regulate the vagus nerve and improve heart rate variability.
    • Consistent daily breathwork rewires hypervigilant trauma responses.
    • You don’t need to be perfect—just practicing for a few minutes a day can create lasting change.


    What You’ll Discover
    • Why trauma survivors often breathe shallowly—and how to change that.
    • The science behind sympathetic vs. parasympathetic nervous system states.
    • Techniques like box breathing, 4-7-8, and extended exhales explained and demystified.
    • Listener experiences: What worked, what triggered them, and how they adapted.
    • A guided practice you can return to anytime to help reset your body’s anxiety baseline.


    Resources Mentioned
    • Polyvagal Theory by Stephen Porges (concept referenced)
    • 4-7-8 Breathing by Dr. Andrew Weil
    • Apps: Insight Timer, Breathwrk, iBreathe
    • Guided breathing videos on YouTube (search “trauma-informed breathwork”)
    • Yoga Nidra and Coherent Breathing resources


    Next Episode Preview
    Up next: The Role of Nutrition in Healing Trauma. We’ll explore how blood sugar crashes, gut health, and nutrient deficiencies can play a surprising role in trauma recovery—and how eating differently might support emotional stability. 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 💛

    If this podcast has helped you make sense of C-PTSD, consider joining our Supporters Club. Your support allows us to keep creating these vital conversations about trauma, healing, and the tools we need to survive and thrive.

    👉 Click here to join our Supporters Club

    We’re in this together. 💛
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    27 分