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C-PTSD: Let's Make Sense Of This Sh*t

C-PTSD: Let's Make Sense Of This Sh*t

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 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. 💛Copyright Let's Work This Sh*t Out Desarrollo Personal Hygiene & Healthy Living Psicología Psicología y Salud Mental Éxito Personal
Episodios
  • Guided Progressive Muscle Relaxation for Stress Relief & Inner Calm

    Guided Progressive Muscle Relaxation for Stress Relief & Inner Calm
    Apr 25 2025
    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
    Más Menos
    14 m
  • Optimizing Somatic Practices: Rewriting Body Memory in CPTSD

    Optimizing Somatic Practices: Rewriting Body Memory in CPTSD
    Apr 22 2025
    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
    Más Menos
    21 m
  • Surviving Stressful Family Gatherings with CPTSD - Proven Tools for Calm and Connection

    Surviving Stressful Family Gatherings with CPTSD - Proven Tools for Calm and Connection
    Apr 20 2025
    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.
    Más Menos
    13 m
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