Podcast
C-PTSD: Let's Make Sense Of This Sh*t
Hosted by Gregory · EN
This show is for adults living with complex PTSD who need trauma-framed, 8–12 minute explainers and micro-tools they can use between therapy sessions—not generic wellness content. We own the lexicon of complex trauma, CPTSD, flashbacks, dissociation, fawn response, hypervigilance, and trauma boundaries. Every title leads with CPTSD or trauma context. We never publish bare "grounding," "breathing," or "healing journey" episodes that compete with `anxiety` or `grief`; we never promise cures, diagnose listeners, or replace licensed trauma therapy. --- Topics include: CPTSD: Let's Make Sense of This Shit. Audio for this show is produced with AI assistance. Episodes are researched, scripted, and reviewed for accuracy before release.
Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.
Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.
48episodes
Episodes
Newest firstAll episodes
CPTSD Isolation: When Trauma Shrinks Your World and Social
2w ago00:30:18Tap to summarizeIn this episode, we explore how complex trauma can make your social world feel smaller and smaller over time. Isolation often starts as a way to stay safe after painful experiences, but it can linger even when the danger has passed. Gregory shares personal stories and breaks down the nervous system patterns behind this shrinking, including hypervigilance, emotional flashbacks, and shame. You will discover why these responses make sense and learn a simple protocol to gently test small steps back toward connection. Understanding these mechanisms helps turn self-blame into clarity and opens the door to practical changes that rebuild your sense of safety in relationships.What You'll Learn:• Recognize isolation as a trauma response rather than a personal flaw• Understand how hypervigilance and flashbacks shrink your social options• Reframe your experiences to reduce shame around withdrawal• Apply a repeatable protocol for managing urges to pull away• Take small steps that gradually widen your world and build connectionKey Insights• The shrinking world builds through hundreds of small avoided interactions• Relief from canceling plans reinforces the isolation habit over time• Emotional flashbacks make neutral social cues feel like immediate threats• Shame locks in avoidance by framing it as evidence of brokenness• Safety can be rebuilt gradually through consistent low-pressure contactsRecommended Resources:• The Body Keeps the Score by Bessel van der Kolk• Trauma and Recovery by Judith Herman• Journal of Traumatic Stress article on withdrawal in complex trauma by Cloitre and colleagues (2018)Coming Up NextNext time we dive into practical ways to rebuild trust after betrayal and how to spot safe connections without overwhelming your nervous system.📩 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: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support
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CPTSD Identity: Who Am I After Complex Trauma Rewrites Me?
2w ago00:33:42Tap to summarizeIn this episode, we explore how complex trauma reshapes your sense of identity over time. Complex PTSD often leaves you questioning who you are after years of adapting to survive. Through personal stories and research, we unpack the gradual rewrite of self that happens without you noticing. You'll see how old protective responses become part of your daily choices and self-view. This discussion helps separate survival habits from your authentic preferences. Understanding this process reduces self-blame and opens space for genuine self-discovery. Listeners gain tools to notice when reactions come from past threats rather than present reality. The episode connects these patterns to real moments like second-guessing opinions or feeling blank about future plans. (102 words)What You'll Learn:• Separate trauma responses from your authentic self with clarity• Reduce daily confusion about personal preferences and choices• Recognize how early adaptations shape later identity• Apply simple noticing techniques to independent decisions• Ease self-blame by understanding developmental timing effectsKey Insights• Identity often feels borrowed after repeated caregiver invalidation• Memory gaps arise when survival overrides self-knowledge tracking• CPTSD shows higher identity disturbance than standard PTSD alone• Triggers temporarily erase self-view but it returns afterward• Small daily choices reveal old wiring versus current realityRecommended Resources:• Trauma and Recovery by Judith L. Herman• The Body Keeps the Score by Bessel van der Kolk• ICD-11 Complex PTSD Criteria from World Health Organization• Cloitre et al. study in European Journal of Psychotraumatology 2020Coming Up NextLearn practical ways complex trauma shows up in relationships and how to build safer connections moving forward.📩 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: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support
Transcribe →Abandonment Fear Shapes Conflict: How to Improve Repair Attempts
2w ago00:28:16Tap to summarizeIn this episode, we explore how trauma recovery transforms the way conflict, repair, and emotional wellness show up in daily relationships. If arguments feel like life-or-death threats or a simple canceled plan triggers waves of panic, you are not alone. Many people on a healing journey carry the same fear of abandonment that turns ordinary tension into survival mode. Together we unpack why the nervous system reacts so fast and how naming the pattern creates space for new choices. You will discover gentle, practical steps toward inner peace and stronger self-worth that actually work in real life. What You'll Learn Recognize early signs your nervous system reads conflict as dangerPractice pausing before old fawn or fight responses take overBuild confidence that relationships can survive ordinary disagreementsExperience less shame when fear of abandonment surfaces againLeave with one small repair step you can try today Key Insights Trauma turns neutral moments into perceived threats of lossEarly abandonment wiring makes silence feel like rejectionNaming the pattern interrupts the automatic panic spiralResearch links childhood stress to adult relationship instabilityNew consistent experiences can rewrite old attachment models Recommended Resources Complex PTSD: From Surviving to Thriving by Pete WalkerCDC Adverse Childhood Experiences (ACE) StudyAttachment and Loss by John Bowlby Coming Up Next Next time we explore how personal growth continues when you practice staying present during small moments of tension. 📩 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 HereBecome a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.
Transcribe →Progressive Muscle Release: Interrupt CPTSD Bracing in 2 Minutes
3w ago00:09:12Tap to summarizeIn this episode, struggling with chaotic CPTSD symptoms that spike right before the weekend? Discover how trauma recovery tools can turn emotional flashbacks, toxic shame, and relationship patterns into manageable parts of your healing journey. Learn simple body-based resets that support emotional wellness, rebuild self-worth, and guide you toward lasting inner peace and personal growth—no perfect timing required. What You'll Learn Anchor chaotic CPTSD symptoms with quick body resets for steadier days.Recognize emotional flashbacks as old survival patterns, not personal failure.Use a 60-second body scan to spot hidden tension and reduce overwhelm.Practice sensory grounding to interrupt shame spirals and regain calm.Release muscle bracing with simple holds that build long-term inner peace. Key Insights CPTSD symptoms cluster around flashbacks, shame, and relationships because of repeated early threat.The body stores timelines the mind cannot name, creating sudden mood and energy shifts.Old responses were adaptations for safety, not signs something is wrong with you.Naming tension shifts the focus from fixing yourself to updating outdated tools.Two-minute practices work best in real time, building new nervous system options through repetition. Recommended Resources Trauma and Recovery by Judith L. HermanThe Body Keeps the Score by Bessel van der KolkICD-11 Complex PTSD guidelines on who.intComplex PTSD: From Surviving to Thriving by Pete Walker Coming Up Next Explore deeper practices for rebuilding self-worth and creating more inner peace on your healing journey. 📩 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 HereBecome a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.
Transcribe →Self-Orientation for Dissociation: How to Notice
3w ago00:36:54Tap to summarizeIn this episode, Gregory shares a practical self-orientation exercise designed to help when dissociation makes the world feel distant during everyday tasks. Listeners follow clear steps they can try immediately, such as naming objects or noticing sensations, to reconnect with the present moment. The method draws from real experiences with complex trauma and stays simple enough for daily use without extra preparation. Gregory explains how trauma affects attention and why focusing on external details interrupts the internal loop that keeps people disconnected. The episode also covers supporting research while offering a repeatable habit that builds steadier awareness over time. What You'll Learn: • Regain presence faster during ordinary moments of dissociation • Use simple sensory anchors without special tools or settings • Shorten dissociative episodes through repeatable daily practice • Understand trauma responses without needing deep analysis • Build consistent grounding skills that fit into routines Key Insights • Dissociation often starts with small internal shifts before expanding • External naming interrupts survival circuits more effectively than thinking • Real objects like sinks or towels provide immediate stabilizing input • Trauma narrows awareness while orientation widens it gradually • Consistent repetition strengthens the return to the present moment Recommended Resources: • The Body Keeps the Score by Bessel van der Kolk • Trauma and Recovery by Judith Herman • Guidelines from the International Society for the Study of Trauma and Dissociation • EMDR International Association training materials on grounding Coming Up Next Tune in next time to explore another accessible skill that supports nervous system regulation during daily challenges. 📩 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: https://www.spreaker.com/podca...
Transcribe →Freeze Response Motivation: How to Restart Drive After
3w ago00:33:07Tap to summarizeIn this episode, we explore the freeze response in CPTSD and why motivation can suddenly disappear when stress builds. The nervous system shifts into energy conservation mode as an old survival strategy, leaving you feeling stuck even on simple tasks. You will learn how this automatic shutdown stems from past complex trauma rather than any personal flaw. The discussion draws on real research to explain the biological sequence behind lost drive and blank focus. Listeners gain practical ways to recognize these patterns earlier and reduce self-blame around everyday pressures. What You'll Learn: • Understand why motivation drops without warning during stress • Recognize freeze as a survival response instead of failure • Spot early signs of nervous system shutdown in daily life • Reduce self-blame by seeing the biological mechanism at work • Learn how past trauma sensitizes the body to ordinary pressure Key Insights • The dorsal vagal pathway triggers conservation mode after threat detection • Prefrontal changes from chronic stress lower dopamine and planning ability • Freeze can activate before conscious thought catches up to the situation • Short rest periods allow partial recovery while repeated stress strengthens shutdown • Shame often prolongs the freeze by adding extra internal pressure Recommended Resources: • The Polyvagal Theory by Stephen Porges • The Body Keeps the Score by Bessel van der Kolk • Neurobiology of Stress journal articles by Bruce McEwen • Polyvagal Institute resources on nervous system states Coming Up Next Discover how small safety signals can help the nervous system release prolonged freeze states and restore steady motivation over time. 📩 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: https://www.spreaker.com/podca...
Transcribe →Somatic Check-In: Name Three Sensations in One Minute
4w ago00:09:46Tap to summarizeIn this episode, discover how tuning into your body can ease the scattered symptoms of complex trauma without needing to analyze every memory. Many listeners struggle with sudden tension, racing thoughts, or feeling disconnected during daily life, and this practical somatic check-in offers a gentle path toward steadier emotional wellness and greater self-worth. By focusing on simple body awareness you can create space for inner peace and support your personal growth one small moment at a time. What You'll Learn Notice physical tension as an early signal of trauma recovery needsBuild steadiness through short body scans that fit busy schedulesGain practical tools to respond to body messages with careExperience reduced secondary shame around emotional wellness signalsTake one small action that supports your healing journey today Key Insights The body often registers threat before the mind forms a storySimple posture and breath awareness interrupts automatic survival loopsCPTSD symptoms make sense when viewed through nervous system patternsSmall, repeated responses to body cues build familiarity over timeValidation comes from recognizing these patterns as survival adaptations Recommended Resources The Body Keeps the Score by Bessel van der Kolk (book on trauma and the body)World Health Organization ICD-11 entry on Complex Post-Traumatic Stress DisorderSomatic Experiencing resources from the Somatic Experiencing International websiteFree guided body scan practices on the UCLA Mindful Awareness Research Center site Coming Up Next Continue your healing journey with deeper explorations into reclaiming inner peace and personal growth after trauma. 📩 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 HereBecome a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.
Transcribe →Shame Spirals Interrupt: How to Redirect with Five
4w ago00:35:17Tap to summarizeIn this episode, discover a simple five minute practice designed to catch shame spirals early before they take over your afternoon. Complex trauma often brings sudden waves of self blame that feel automatic and overwhelming yet remain a normal response rather than a personal flaw. The approach stays practical and gentle using recognition of what is happening followed by a quick grounding step to redirect attention. Listeners learn how these spirals gain speed through old nervous system patterns triggered by small events like a missed text or brief comment. The tool helps shorten the loop without forcing positivity or erasing every feeling. By meeting the wave where it starts the practice returns some steadiness so the rest of the day feels more manageable even when past experiences still echo. This episode offers clear steps anyone can try during daily routines like walking or waiting in line. What You'll Learn: • Reduce shame spiral length with one repeatable daily tool • Recognize early signs before self blame takes full hold • Shift attention using grounding to calm body responses • Separate shame from guilt for clearer next steps • Build steadiness over weeks through consistent short practice Key Insights • Shame acts as the bridge turning small events into self attack • Body sensations and racing thoughts form a fast feedback loop • Naming the spiral without judgment interrupts automatic patterns • Self compassion paired with sensory focus changes episode outcomes • Old protective wiring explains why neutral moments feel threatening Recommended Resources: • Daring Greatly by Brené Brown (2012) • Andrews study on shame in Journal of Traumatic Stress (2000) • Wong and Yeung self compassion study in Mindfulness (2018) • National Center for PTSD 5-4-3-2-1 grounding guidelines (2021) • International Society for the Study of Trauma and Dissociation sensory anchor guidelines (2020) Coming Up Next Tune in next time to explore how emotional flashbacks connect to daily triggers and practical ways to regain choice after they land. 📩 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: https://www.spreaker.com/podca...
Transcribe →Conditional Safety Wiring: How to Ease Nervous System
Jun 1500:36:14Tap to summarizeIn this episode, we explore how relationships that tie safety to compliance can leave lasting effects on the nervous system. You'll hear about the patterns of hypervigilance and self-editing that emerge when affection depends on meeting unspoken rules. We discuss practical ways to notice these old habits and begin building new experiences of trust that don't require perfect performance. This conversation draws on personal stories and research to show why the body stays on guard and how small steps can help loosen that grip over time. Listeners learn to separate old wiring from present reality through steady noticing and low stakes tests that rebuild internal safety signals gradually. What You'll Learn: • Spot conditional safety patterns without self blame • Reduce hypervigilance in everyday interactions • Test small choices that rebuild trust signals • Separate past rules from current neutral moments • Lower daily energy spent on monitoring others Key Insights • Nervous system treats neutral signals as threats after conditional safety • Double monitoring drains energy without creating lasting relief • Betrayal trauma numbs internal cues to preserve relationships • Repeated small tests update old wiring over time • External approval shifts never deliver steady safety Recommended Resources: • Trauma and Recovery by Judith Herman • The Body Keeps the Score by Bessel van der Kolk • Betrayal trauma research by Jennifer Freyd in Journal of Traumatic Stress • Journal of Clinical Psychology study on betrayal sensitivity 2020 Coming Up Next Discover how to handle emotional flashbacks triggered by everyday situations and build steadier responses that honor your nervous system needs. 📩 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: https://www.spreaker.com/podca...
Transcribe →5-4-3 Grounding: Interrupt Four F Responses in 3 Minutes
Jun 1200:10:25Tap to summarizeIn this episode, we explore how trauma recovery starts with understanding your body's automatic reactions instead of fighting them. If you often feel hijacked by sudden anger, the urge to escape, shutting down, or people-pleasing, this healing journey offers a gentle path forward. Through simple body awareness practices, you'll discover how old survival patterns can soften, creating more space for emotional wellness, self-worth, inner peace, and steady personal growth without forcing change or self-judgment. What You'll Learn Recognize your body's signals before old patterns take overBuild quick awareness that creates real choice in daily momentsUse simple grounding steps to return to the presentFeel less exhausted by automatic stress responses over timeTurn vague discomfort into clear, workable information Key Insights The four F responses are neutral survival tools, not personal flawsBody sensations often reveal which response is active firstSmall sensory interruptions can shift long-standing patternsBreath paired with a simple phrase builds steadier groundOne tracked response shows more than trying to catch every reaction Recommended Resources Complex PTSD: From Surviving to Thriving by Pete WalkerThe Body Keeps the Score by Bessel van der KolkCPTSD Foundation website and support resourcesNational Center for PTSD educational materials Coming Up Next We'll go deeper into nervous system regulation and how to create lasting safety in your daily life. 📩 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 HereBecome 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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