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

• Guided Progressive Muscle Relaxation for Stress Relief & Inner Calm

  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 TakeawaysYou’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 DiscoverHow 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 MentionedAnderson et al., 2019 randomized trial on PMR at the University of QueenslandFree online guide to Progressive Muscle Relaxation (PDF)Lavender scent strip for enhanced bedtime relaxationWorry beads or grounding stones as tactile anchorsSpreaker page and show notes with timestamped chaptersNext Episode PreviewIn 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 [email protected].💛 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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  14:11
• Optimizing Somatic Practices: Rewriting Body Memory in CPTSD

  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: [email protected] Episode PreviewWe’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 [email protected].💛 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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  21:10
• Surviving Stressful Family Gatherings with CPTSD - Proven Tools for Calm and Connection

  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 TakeawaysMaster the 4‑7‑8 breathing hack to soothe your nervous system in just minutesIdentify a “safe spot” and practice the 5‑4‑3‑2‑1 grounding exercise under tables or in linesUse rehearsed boundary scripts (“I need a quick break,” “Let’s change the subject”) to protect your calm without guiltCultivate self‑compassion mantras (“I’m doing my best,” “This feeling will pass”) to quiet your inner criticDebrief with a simple recovery ritual—journaling, a walk, a warm bath—to reinforce safety cues post‑eventWhat You’ll DiscoverHow CPTSD rewires your brain to scan for danger—and why that can misfire at family functionsPractical steps to prep your mind with visualization and phone‑based breathing appsReal‑life listener stories of staying calm at weddings, reunions, and holiday dinnersLong‑term strategies from polyvagal theory and mindful self‑compassion to shift your baseline toward safetyResources MentionedThe Polyvagal Theory in Therapy by Deb DanaMindful Self‑Compassion by Kristin Neff & Christopher GermerInsight Timer & Breathwrk apps for guided breathing and meditationOnline CPTSD support groups (Facebook, Meetup)Next Episode PreviewComing 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: [email protected]💛 Support Our Work: Join our Supporters Club at spreaker.com/c‐ptsd‐let‐s‐make‐sense‐of‐this‐sh‐t--6331440/supportSubscribe 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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  12:37
• Visual Sanctuary: Guided Imagery & Breathwork to Calm Panic Attacks

  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 workshopsNext Episode PreviewGet 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.Hashtags & Keywords for 📩 Have questions or want to share your experience? Reach out at [email protected]💛 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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  28:54
• Home Sanctuary: Healing CPTSD Through Safe Spaces

  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 [email protected] 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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  10:45

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