Podcast
C-PTSD: Let's Make Sense Of This Sh*t
Hosted by Let's Work This Sh*t Out · EN
CPTSD: Let’s Make Sense of This Sh*t
Living with Complex Post-Traumatic Stress Disorder (CPTSD) can be overwhelming, confusing, and lonely—but you don't have to face it alone. CPTSD: Let’s Make Sense of This Sh*t is your go-to podcast for breaking down trauma recovery with honesty, compassion, and a touch of humor to keep things real.
Whether you’re just starting your healing journey or have been working on it for years, this podcast offers practical strategies, emotional support, and relatable stories from those who've walked in your shoes.
Tune in twice a week as we explore what it truly means to live with CPTSD. Our Main Podcast episodes (Tuesdays) feature in-depth discussions, expert advice, and actionable tools to help you understand and navigate CPTSD. On Fridays, our Healing Episodes deliver short, calming exercises and grounding techniques to help you find balance and relief in the moment.
Through raw conversations, expert insights, and an unshakeable sense of empathy, we’re here to help you make sense of the tough stuff and remind you that healing is within reach—even when it feels impossible. Whether you’re battling anxiety, emotional flashbacks, or the daily weight of trauma, this podcast is your companion on the path to recovery. You’re not alone, and just by showing up, you’re already doing great.
💛 Join Our Supporters Club 💛
If this podcast has helped you make sense of C-PTSD, consider joining our Supporters Club. Your support helps us continue these crucial conversations on trauma and healing—conversations that can be hard to find but deeply needed.
By joining, you ensure we can keep offering insights, support, and real talk to those navigating their journey with C-PTSD. Together, we can make sure no one faces this alone.
Click here to join our Supporters Club and support more people.
We’re in this together. 💛
Living with Complex Post-Traumatic Stress Disorder (CPTSD) can be overwhelming, confusing, and lonely—but you don't have to face it alone. CPTSD: Let’s Make Sense of This Sh*t is your go-to podcast for breaking down trauma recovery with honesty, compassion, and a touch of humor to keep things real.
Whether you’re just starting your healing journey or have been working on it for years, this podcast offers practical strategies, emotional support, and relatable stories from those who've walked in your shoes.
Tune in twice a week as we explore what it truly means to live with CPTSD. Our Main Podcast episodes (Tuesdays) feature in-depth discussions, expert advice, and actionable tools to help you understand and navigate CPTSD. On Fridays, our Healing Episodes deliver short, calming exercises and grounding techniques to help you find balance and relief in the moment.
Through raw conversations, expert insights, and an unshakeable sense of empathy, we’re here to help you make sense of the tough stuff and remind you that healing is within reach—even when it feels impossible. Whether you’re battling anxiety, emotional flashbacks, or the daily weight of trauma, this podcast is your companion on the path to recovery. You’re not alone, and just by showing up, you’re already doing great.
💛 Join Our Supporters Club 💛
If this podcast has helped you make sense of C-PTSD, consider joining our Supporters Club. Your support helps us continue these crucial conversations on trauma and healing—conversations that can be hard to find but deeply needed.
By joining, you ensure we can keep offering insights, support, and real talk to those navigating their journey with C-PTSD. Together, we can make sure no one faces this alone.
Click here to join our Supporters Club and support more people.
We’re in this together. 💛
29episodes
Episodes
Newest firstAll episodes
Body Stores Old Pain: How to Finish Interrupted Stress Cycles
1w ago00:34:23Tap to summarizeIn this episode we explore how complex trauma embeds itself in the body as tight shoulders, shallow breathing, or sudden stomach flips long after danger has passed. You will hear personal stories of recognizing these physical echoes during ordinary moments like phone calls or drives home. We unpack why talk therapy alone often leaves leftover tension and how gentle bodybased awareness can help complete unfinished stress responses. Listeners share small experiments such as shoulder rolls or focused breathing that bring gradual softening without forcing big breakthroughs. The conversation highlights practical ways to treat these signals as useful information rather than random glitches. By the end you will see how the nervous system can learn new patterns of safety through steady, patient attention to physical sensations. What You'll Learn: • Notice where your body stores old stress for clearer daily awareness • Use simple movements to ease tension without needing dramatic change • Combine body focus with talk therapy for fuller trauma recovery • Interrupt looping physical patterns during routine activities like driving • Build patience with your nervous system to support lasting ease Key Insights • Shoulders and jaw often hold anxiety that thoughts alone cannot reach • Animals release stress through shaking while humans often interrupt this • Small daily movements send safety signals to reset the nervous system • Physical tracking reveals links between memories and ongoing body bracing • Somatic awareness works best when paired with other established supports Recommended Resources: • The Body Keeps the Score by Bessel van der Kolk • Waking the Tiger by Peter A. Levine • The Polyvagal Theory by Stephen W. Porges • Journal of Traumatic Stress somatic experiencing study 2017 • Somatic Experiencing International official resources and training Coming Up Next Tune in next time to discover how to handle emotional flashbacks with the same bodyaware approach that builds on these physical tools for even steadier progress. 📩 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 →Create Your CPTSD Healing Playlist: Music That Actually Helps
1w ago00:25:36Tap to summarizeIn this episode, we explore how to create a personalized music playlist that supports your nervous system during tough moments with CPTSD. Drawing from personal experiences and research on trauma, discover a practical method to choose tracks that help with grounding, processing emotions, and reentering daily life. Learn why generic playlists often fall short and how tailoring your own can make a real difference in managing stress responses without needing perfection or special fixes. The approach focuses on noticing your body's reactions and building a repeatable tool that fits real daily patterns rather than chasing ideal fixes. What You'll Learn: • Create a playlist that matches your unique nervous system responses for better regulation. • Reduce lingering tension after stressful moments using tailored music tracks. • Build consistent habits that signal safety through repeated listening patterns. • Improve heart rate variability and breathing with rhythmfocused song choices. • Gain practical steps to test and refine your playlist over time. Key Insights: • Music reaches the body through rhythm before lyrics affect emotions. • Personalized selections outperform generic relaxing playlists for trauma survivors. • Steady beats encourage rhythmic entrainment leading to calmer states. • Short repeated listens build familiarity and reduce surprise from emotional waves. • Ordering tracks from grounding to processing creates effective support sequences. Recommended Resources: • The Body Keeps the Score by Bessel van der Kolk • American Music Therapy Association resources on traumainformed music therapy • Music Therapy Perspectives journal articles on heart rate variability • Journal of Traumatic Stress studies on music interventions for PTSD Coming Up Next Next time we dive deeper into advanced techniques for integrating sensory tools beyond music into your daily recovery routine, helping you feel more equipped every step of the way. 📩 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 →Grounding Toolkit: Instant Calm When Thinking Stops
2w ago00:42:25Tap to summarizeIn this episode, Gregory dives deep into building a personalized grounding object toolkit designed specifically for interrupting emotional flashbacks and nervous system dysregulation. If you've ever felt trapped in a past moment that isn't actually happening, or struggled to access breathing techniques when your brain goes offline, this episode is for you. You'll discover why standard grounding advice often fails during intense activation, and learn how to create a collection of sensory tools that your nervous system actually recognizes as safe. Gregory shares his own hard-won discoveries about what works when your thinking brain isn't available, and how to build real survival gear that travels with you. This isn't theoretical. This is practical neuroscience applied to your actual life. What You'll Learn: • How emotional flashbacks hijack your nervous system and why standard grounding techniques fail when you need them most • The neuroscience behind why certain physical sensations interrupt flashback loops better than others • How to identify your personal sensory preferences and build a toolkit tailored to your unique nervous system • Practical strategies for keeping grounding objects accessible so you can use them instantly when activated • Why consistency and association matter more than the object itself in creating lasting nervous system regulation Key Insights • Your nervous system learns to recognize safety through repeated pairing with specific objects and sensations over time • When your prefrontal cortex goes offline during flashbacks, abstract concepts fail but concrete sensory evidence still works • Tactile input with the right weight, temperature, and texture can interrupt threat signals faster than rational thinking • Having access to your grounding object itself becomes grounding because it restores your sense of control and autonomy • Your trauma history and sensory preferences are unique, so someone else's toolkit will never be as effective as your own Recommended Resources: • The Body Keeps the Score by Bessel van der Kolk - comprehensive exploration of trauma, nervous system regulation, and somatic healing • Complex PTSD: From Surviving to Thriving by Pete Walker - foundational resource on emotional flashbacks and practical recovery strategies • Polyvagal Theory research by Stephen Porges - scientific framework explaining how your nervous system responds to safety and threat • The National Institute for Trauma and Loss in Children (TFLC) - evidence-based resources on nervous system dysregulation and grounding techniques • Mindful.org's guide to sensory grounding practices - practical applications of mindfulness for trauma recovery Coming Up Next In our next episode, we're exploring what happens when your grounding toolkit isn't working and you're still stuck in activation. We'll talk about layering techniques and when it's time to reach out for additional support. You don't have to white-knuckle your way through this alone. 📩 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 →The Butterfly Hug: Your Portable Trauma Reset Button
3w ago00:39:49Tap to summarizeIn this episode, we explore a simple, portable tool for those moments when you feel completely hijacked by overwhelming emotions—the kind where your heart races, your thoughts spin, and you feel stranded in a memory you feel but can't see. This is often an emotional flashback, a common experience in CPTSD. We'll break down the Butterfly Hug, a gentle, selfadministered technique developed in crisis zones to help ground your nervous system. You'll learn its origins, the simple science of why it can help, and exactly how to use it to create a small, reliable anchor when everything feels like too much, moving from selfcriticism to selfcompassion.What You'll Learn:• How to perform the Butterfly Hug for immediate grounding during emotional overwhelm.• Why this simple physical motion can help dial down your fightorflight response.• The origin story of this technique, forged in postdisaster trauma work.• How to shift from fighting your feelings to offering gentle, selfconnected care.• A practical tool to create space between you and a flashback's intensity.Key Insights• Emotional flashbacks are feelings, not visual memories, that can leave you feeling hijacked.• You cannot reason or shame your way out of a traumabased nervous system alarm.• Comfort often has a rhythm; bilateral stimulation taps into this soothing, organizing pattern.• The Butterfly Hug is a fieldtested intervention created for children after a hurricane.• The goal isn't to erase the feeling, but to be with yourself in it more gently.Recommended Resources:• EMDR International Association (EMDRIA) for information on bilateral stimulation.• The 2013 World Health Organization guidelines on stress management after trauma.• The systematic review "A systematic review of the Butterfly Hug method" by Moench & Billsten (2020).• The book "The Body Keeps the Score" by Bessel van der Kolk, which discusses somatic approaches.Coming Up NextWe'll delve deeper into understanding emotional flashbacks—how to identify their triggers and the subtle signs that one is beginning, so you can regain your footing even faster.📩 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/cptsdletsmakesenseofthissht6331440/support
Transcribe →Healthy Relationships After Complex Trauma: How to Break Trauma Bonds
Apr 1500:44:44Tap to summarizeIn this episode, we explore the challenging journey of building healthy relationships after complex trauma. We dive deep into why your nervous system often mistakes intensity for intimacy and how to stop the cycle of being drawn to familiar pain.What You'll Learn:• Why trauma bonds are survival adaptations, not personal weaknesses• How to recognize when stability feels boring due to trauma• Techniques to retrain your nervous system for genuine safety• The difference between trauma-based intensity and healthy connection• How to choose safe partners even when it feels strangeKey Insights:• Trauma bonds are proof of your system's ability to attach• Your body uses pattern recognition rather than logic for safety• Shame acts as a barrier to retraining your relational wiring• Healthy attachment requires learning to tolerate quiet connection• Safety is a felt experience, not just a cognitive decisionRecommended Resources:• Complex PTSD: From Surviving to Thriving by Pete Walker• The Body Keeps the Score by Bessel van der Kolk• IFS (Internal Family Systems) therapy📩 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 →Grounding Through Bilateral Stimulation: Simple Self-EMDR Techniques
Apr 1500:34:29Tap to summarizeIn this episode, discover immediate relief from overwhelm and dysregulation using simple, accessible bilateral stimulation techniques. Learn how to reset your nervous system and find calm when your world feels chaotic, without needing a therapist or special equipment.What You'll Learn::• How bilateral stimulation calms the nervous system.• Simple self-EMDR techniques for grounding.• When and where to use these tools.• How to personalize techniques for your body.• Integrating tools into your daily life.Key Insights:• Bilateral stimulation aids nervous system regulation.• DIY techniques offer immediate, free support.• Body's innate wisdom guides effective practice.• Not a replacement for therapy, but a valuable tool.• Promotes brain hemisphere integration for processing.Recommended Resources:• "Getting Past Your Past: Take Control of Your Life with Self-Help EMDR" by Francine Shapiro• "The Polyvagal Theory in Therapy" by Deb Dana• EMDR International Association (EMDRIA)📩 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 →Shatter Toxic Shame & CPTSD: How to Break Free From Self-Blame
Apr 700:32:53Tap to summarizeIn this episode, we dive deep into the pervasive weight of toxic shame and its profound connection to CPTSD. If you've ever felt fundamentally flawed or carried the burden of self-blame, this conversation offers a pathway to understanding why these patterns exist and, more importantly, how to begin dismantling them to reclaim your inherent worth. We explore the critical distinction between healthy shame and the destructive kind that keeps us trapped, offering practical tools and compassionate insights to help you shift from self-judgment to genuine self-compassion.What You'll Learn::• Recognize toxic shame's CPTSD roots• Distinguish healthy vs. destructive shame• Identify self-blame thought patterns• Develop self-compassion practices• Start releasing emotional baggageKey Insights:• Shame is a trauma response, not a defect• Our bodies hold emotional patterns physically• Unworthiness is often internalized, not inherent• Challenging old narratives creates healing space• Understanding trauma helps silence inner criticsRecommended Resources:• "Complex PTSD: From Surviving to Thriving" by Pete Walker• "The Body Keeps the Score" by Bessel van der Kolk• IFS (Internal Family Systems) therapy📩 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 →5-Minute Mental Sanctuary: Build Your Safe Space for CPTSD Relief
Mar 1300:31:00Tap to summarizeIn this episode, we explore a powerful yet accessible five-minute visualization technique for creating your personal mental sanctuary. Host Gregory shares both scientific research and personal experiences to demonstrate how this practice can provide immediate relief during overwhelming moments. Whether you're new to visualization or skeptical about meditation, this episode offers a practical, trauma-informed approach to building your own psychological safe space that you can access anytime, anywhere. What You'll Learn: • How to create a personalized mental sanctuary in just five minutes, even if visualization feels challenging • Why this specific technique works effectively for CPTSD, backed by recent neuroscience research • Practical strategies for accessing your safe space during high-stress situations or emotional overwhelm • Ways to adapt and modify the visualization process to match your unique safety needs • Simple steps to strengthen your practice and make it more reliable over time Key Insights: • The brain responds to visualization similarly to real experiences, making this tool particularly powerful • You don't need perfect visualization skills - even brief, imperfect practice produces meaningful benefits • Creating a mental sanctuary returns agency to trauma survivors by putting them in control • Regular practice strengthens neural pathways associated with feeling safe and secure • Your sanctuary can change and evolve - flexibility is a feature, not a flaw Recommended Resources: • "The Body Keeps the Score" by Bessel van der Kolk • Harvard Medical School's Guide to Healing Trauma • The Journal of Traumatic Stress (2021) - Special Issue on Visualization Techniques • "Transforming Trauma" by Peter Levine Coming Up Next: Join us next week as we explore practical grounding techniques for managing flashbacks and discover how to create an emergency toolkit for unexpected trauma responses. 📩 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 →Reparenting Wounds: Rewire Childhood Patterns Now
Mar 900:31:38Tap to summarizeIn this episode, we dive deep into the transformative practice of reparenting your inner child. Host Gregory guides listeners through understanding how childhood experiences shape adult behaviors and shares practical, science-backed strategies for healing old wounds. Through personal stories and expert insights, you'll discover how to recognize when your inner child needs attention and learn specific techniques to provide the nurturing support you might have missed growing up. What You'll Learn: • How to identify and respond to your inner child's needs with practical, daily techniques • Ways to transform self-criticism into self-compassion using neuroscience-based approaches • Specific strategies for rewiring negative thought patterns developed in childhood • Methods to create emotional safety and trust within yourself • Tools for managing overwhelming feelings through conscious self-parenting Key Insights • Early attachment patterns physically shape our brain but can be rewired through conscious practice • Small, consistent acts of self-compassion are more effective than occasional breakthrough moments • The nervous system can learn new patterns of safety at any age • Self-parenting activates the same brain regions as receiving care from others • Healing happens through both emotional and physical experiences, not just cognitive understanding Recommended Resources: • "The Body Keeps the Score" by Bessel van der Kolk • "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher • "The Polyvagal Theory" by Stephen Porges • "Parenting From the Inside Out" by Daniel Siegel Coming Up Next Join us next week as we explore practical techniques for managing emotional flashbacks and creating a personalized emotional safety plan that works for your unique 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 →Rapid Trauma Response Reset: Master the 60-Second STOP Technique
Mar 700:31:18Tap to summarizeIn this episode, we explore a powerful 60-second technique that can transform how you handle trauma responses in real-time. Host Gregory shares a science-backed method called the STOP technique, designed specifically for complex trauma survivors who find traditional grounding exercises challenging. Drawing from both clinical research and personal experience, this episode offers a practical tool you can use anywhere, anytime - whether you're in a meeting, on public transit, or dealing with unexpected triggers in daily life.What You'll Learn:• A practical 60-second technique to interrupt trauma responses when they feel overwhelming• How to use the STOP method discreetly in any situation without drawing attention• Ways to work with your nervous system instead of fighting against it• Scientific understanding of why this technique works, explained in accessible terms• How to adapt and personalize this approach for your specific trauma responsesKey Insights:• Trauma responses aren't your enemy - they're protective mechanisms that can be gently redirected• Even brief interventions can significantly impact your nervous system's threat response• You don't need perfect conditions or complete privacy to use effective grounding techniques• Small moments of conscious intervention can create lasting changes in trauma patterns• Recovery isn't about eliminating responses but building a reliable toolkit for managing themRecommended Resources:• "The Body Keeps the Score" by Bessel van der Kolk• "Polyvagal Theory" by Stephen Porges• "The Pocket Guide to Polyvagal Theory" by Deb Dana• Journal of Traumatic Stress (2021) study on brief interventions for trauma responsesComing Up Next:Join us next week as we explore how to adapt these techniques for specific trauma triggers and learn advanced strategies for long-term nervous system regulation.📩 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...
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