Podcast
CPTSD: Making Sense of It
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/cptsd-making-sense-of-it--6331440/support.
Become a supporter of this podcast: https://www.spreaker.com/podcast/cptsd-making-sense-of-it--6331440/support.
55episodes
Episodes
Newest firstAll episodes
CPTSD Window of Tolerance: Spot the Edges Before You Flood
1w ago00:10:27Tap to summarizeIn this episode, we explore how to catch the first signs that your nervous system is nearing the edge of its window of tolerance before CPTSD flooding takes over. Gregory shares a short somatic body scan you can do anywhere to notice physical signals like jaw tension or breath changes while there is still time to respond instead of react. Drawing on ideas from Dan Siegel and Bessel van der Kolk, the episode explains why complex trauma narrows this window and how early awareness restores choice. You will practice simple labeling of sensations and temperature shifts, then map recent triggers to spot patterns. These tools help you stay grounded, interrupt overwhelm sooner, and build steadier days even when your system stays on alert. The focus stays practical so you can use the steps right away without extra time or tools.What You'll Learn:• Spot physical signals before flooding starts and respond calmly• Use a quick body scan to track tension and alertness anywhere• Map personal triggers to see patterns that shrink your window• Label sensations early to keep thinking and feeling connected• Practice small boundaries that protect your nervous system dailyKey Insights• Body sensations often reveal window edges before thoughts catch up• Complex trauma trains the system to exit the window faster• Naming warmth or breath shifts can interrupt rising arousal• Shoulder tightening may still sit inside the window and allow choice• Reflection on past moments reveals shared triggers worth addressingRecommended Resources:• The Body Keeps the Score by Bessel van der Kolk• The Developing Mind by Daniel J. Siegel• The Polyvagal Theory by Stephen W. Porges• Journal of Traumatic Stress research on early regulation cuesComing Up NextLearn how to widen your window of tolerance with repeatable daily habits that build lasting emotional steadiness and reduce surprise flooding.📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.💛 Join Our Supporters Club ($3 a month) 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/supportIf you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.
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CPTSD People-Pleasing: How Fawn Survival Rewrites Your Yes
1w ago00:35:54Tap to summarizeIn this episode, we explore how the fawn survival response in CPTSD turns into automatic people-pleasing that rewrites your yes even when you mean no. Drawing from real life patterns between therapy sessions, this discussion reveals why quick agreements drain you and build resentment. Listeners discover practical ways to notice these moments and create space for honest choices. By naming the old wiring from complex trauma, you gain tools to pause before over-accommodating. This episode focuses on small daily decisions at work, with friends, and in texts that keep the peace at your expense. Understanding these patterns helps loosen their grip without judgment, leading to more authentic connections and less exhaustion in ordinary weeks.What You'll Learn:• Spot automatic yeses before they form to protect your energy• Reduce resentment from unwanted commitments in daily life• Build brief pauses that support honest responses over time• Ease post-session anxiety by recognizing old survival habits• Create space for authentic choices without losing connectionsKey Insights• Fawn shows up strongest right after therapy due to closeness fears• Quick texts or apologies often rewrite real feelings for safety• The pattern runs on old rules even when current danger is gone• Over-accommodation trains others to expect only the bright version• Naming it as survival separates the habit from your true selfRecommended Resources:• Complex PTSD: From Surviving to Thriving by Pete Walker• The Body Keeps the Score by Bessel van der Kolk• Treating Complex Traumatic Stress Disorders by Julian Ford and Christine Courtois• Psychology Today articles on trauma responses and fawn behaviorComing Up NextNext time we unpack how freeze responses show up in everyday decisions so you can reclaim more freedom without overwhelm.📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.💛 Join Our Supporters Club ($3 a month) 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/supportIf you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.
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CPTSD Body Reset: Two-Minute Grounding When Panic Feels Far Away
1w ago00:11:06Tap to summarizeIn this episode we explore a quick two minute body grounding practice designed for CPTSD hypervigilance spikes that appear even when no visible threat exists. Many listeners notice tight shoulders or a racing mind on quiet days because the nervous system continues scanning for danger long after the original stress has passed. This short Friday reset helps interrupt that loop by focusing on simple physical contact with the floor or chair followed by gentle presses and a brief hand placement on the chest. You will learn how to notice tension without trying to fix it right away and how repeated small actions send safety signals to the brainstem. The steps fit between daily tasks and support whatever therapy or routines you already have in place. Over time these brief moments build a new reference point that the present is safer than old patterns suggest.What You'll Learn:• Reduce shoulder and jaw tension in under three minutes• Interrupt hypervigilance loops using body contact alone• Create a repeatable reset that fits between daily tasks• Notice physical signals without needing to analyze them• Support existing therapy with simple nervous system cuesKey Insights• The body stores alert patterns faster than conscious reasoning• Brief ground contact updates the brainstem more directly than thoughts• Noticing tension without fixing it lowers the urge to judge responses• Friday leftover alertness often gathers in the jaw or lower back• Repeated physical signals build a calmer default over weeksRecommended Resources:• The Body Keeps the Score by Bessel van der Kolk• The Polyvagal Theory by Stephen Porges• Waking the Tiger by Peter LevineComing Up NextNext week we examine how to extend this grounding approach into brief daily anchors that protect your weekend reset and reduce Monday morning spikes.📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.💛 Join Our Supporters Club ($3 a month) 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/supportIf you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.
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CPTSD Hypervigilance: Trauma-Safe Box Breathing After Spikes
1w ago00:11:15Tap to summarizeIn this episode, we explore practical ways to handle hypervigilance spikes in CPTSD using trauma-safe box breathing techniques. Gregory guides listeners through a body scan to notice alertness without judgment, then introduces adjustable breathing patterns that respect the nervous system's current state. Drawing from polyvagal insights and real experiences, the episode shows how to settle the body first and choose tools that work even after tension rises. Listeners learn to track brief windows where spikes ease naturally while staying in control. The focus stays on repeatable steps that build safety signals over time, helping reduce the lingering effects of hypervigilance in daily life without forcing change.What You'll Learn:• Notice body alertness levels without self-judgment to start calming• Apply box breathing safely after emotional spikes occur• Shorten hypervigilance duration with optional hold patterns• Choose between longer and shorter breathing tools based on time• Build repeatable safety signals for your nervous system dailyKey Insights• Hypervigilance belongs to disturbance in self-organization per ICD-11• Body scanning reveals tension before any breathing work begins• Spikes often crest and ease within ninety seconds naturally• Attention moving steadily through the body supports settling• Shorter breath counts still send safety messages via the vagus nerveRecommended Resources:• The Body Keeps the Score by Bessel van der Kolk• The Polyvagal Theory by Stephen Porges• Mindsight by Daniel Siegel• Unbeatable Mind by Mark Divine• ICD-11 CPTSD criteria from the World Health OrganizationComing Up NextTune in next time to explore another key CPTSD challenge with fresh tools that support steady daily progress and greater ease.📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.💛 Join Our Supporters Club ($3 a month) 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/supportIf you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.
Transcribe →CPTSD 101: Complex Trauma Basics Without the Overwhelm
3w ago00:34:21Tap to summarizeA starter map for complex trauma between sessions — CPTSD basics without the overwhelm. Hosted by Gregory; about 8–12 minutes. Hello and welcome to CPTSD: Let's Make Sense of This Sh*t. I'm Gregory, and this episode is CPTSD 101. We will cover the basics of complex trauma and how it shows up in everyday reactions. The goal is to give you a clear starting point without extra fluff or complicated terms. What You'll Learn: • Core context for CPTSD primer • Practical steps you can use today • How stress shows up in the body during this pattern • What to watch for when intensity rises • One takeaway to practice after listening Key Insights: • Small actions compound over time • Body cues matter as much as thoughts • Support and pacing reduce overwhelm Recommended Resources: • The Body Keeps the Score by Bessel van der Kolk • grounding exercises • somatic experiencing 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
Transcribe →CPTSD Sleep Hypervigilance: Night Protocol Before Bed
3w ago00:30:25Tap to summarizeA night protocol for CPTSD sleep hypervigilance — what to do when your body stays on watch after the day is over. Hosted by Gregory. Welcome to CPTSD: Let's Make Sense of This Sh*t. I'm Gregory and tonight we are taking up CPTSD Sleep: Hypervigilance Night Protocol Before Bedtime. This show stays tightly focused on the thirty to sixty minutes right before lights out because those final moments often decide whether the nervous system settles or stays on guard. We will walk through one clear protocol you can use on the spot and take with you into future nights. What You'll Learn: • Core context for Sleep • Practical steps you can use today • How stress shows up in the body during this pattern • What to watch for when intensity rises • One takeaway to practice after listening Key Insights: • Small actions compound over time • Body cues matter as much as thoughts • Support and pacing reduce overwhelm Recommended Resources: • The Body Keeps the Score by Bessel van der Kolk • grounding exercises • somatic experiencing 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
Transcribe →CPTSD Sleep: Hypervigilance Night Protocol Before Bedtime
3w ago00:30:25Tap to summarizeIn this episode, we cover Sleep. The conversation opens with: Welcome to CPTSD: Let's Make Sense of This Shit. I'm Gregory and tonight we are taking up CPTSD Sleep: Hypervigilance Night Protocol Before Bedtime. This show stays tightly focused on the thirty to sixty minutes right before lights out because those final moments often decide whether the nervous system settles or stays on guard. We will walk through one clear protocol you can use on the spot and take with you into future nights. Listen for the key context, practical takeaways, and the most important points to carry forward.What You'll Learn:• Core context for Sleep• Practical steps you can use today• How stress shows up in the body during this pattern• What to watch for when intensity rises• One takeaway to practice after listeningKey Insights:• Small actions compound over time• Body cues matter as much as thoughts• Support and pacing reduce overwhelmRecommended Resources:• The Body Keeps the Score by Bessel van der Kolk• grounding exercises• somatic experiencing📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media 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 Isolation: When Trauma Shrinks Your World and Social
Jun 2900:30:18Tap 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 connection Key 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 contacts Recommended 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 Next Next 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 ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
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CPTSD Identity: Who Am I After Complex Trauma Rewrites Me?
Jun 2900:33:42Tap 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 effects Key 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 reality Recommended 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 2020 Coming Up Next Learn 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 ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
Transcribe →CPTSD Abandonment Fear: Repair After Conflict Spikes
Jun 2900:28:16Tap to summarizeHow abandonment fear shapes conflict repair in CPTSD — and one repair move you can try after a spike. Hosted by Gregory. In this episode, Gregory explores how trauma rewires everyday conflict into life-or-death fears of abandonment. He shares personal stories of shutdowns, over-apologies, and racing thoughts after simple plan changes or quiet moments. Listeners hear why the nervous system treats distance as danger and how old survival patterns like fawn or fight keep showing up. The conversation covers practical ways to notice these spikes early, name what is happening, and choose steadier responses. Research from the CDC and attachment theory explains why repair often stalls and how new experiences can slowly rewrite the old alarms. By the end you will see these reactions as understandable adaptations rather than personal failures, opening space for calmer connections that last. What You'll Learn: • Spot the first signs of abandonment panic before it takes over. • Pause and name the old pattern to regain choice in the moment. • Practice repair without rushing to fix or defend every tension. • Reduce the cost of lost friendships and strained family ties. • Build evidence that relationships can handle disagreement safely. Key Insights: • Trauma converts neutral schedule changes into survival threats. • Fawn and fight responses developed because early repair was never modeled. • A short text or raised eyebrow can trigger the same alarm as real loss. • Naming the reaction creates a brief window for a different response. • Consistent new experiences slowly update the nervous system's old predictions. Recommended Resources: • Complex PTSD: From Surviving to Thriving by Pete Walker • Attachment and Loss by John Bowlby • CDC Adverse Childhood Experiences (ACE) Study reports • The Body Keeps the Score by Bessel van der Kolk • National Institute of Mental Health attachment resources page Coming Up Next Tune in next time as we unpack how trauma affects self-trust and decision-making, giving you tools to move forward with more confidence. 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
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