In this episode, we explore the complex journey from isolation to meaningful connection after trauma. Gregory shares how isolation can feel like watching life through bulletproof glass, discusses the protective wisdom in our brain's withdrawal, and offers practical strategies for reconnecting without overwhelming your nervous system. Through real listener stories and research-backed approaches, we discover that healing happens in relationship, and even the smallest steps toward connection can rewire our trauma responses.

Key Takeaways

• Isolation after trauma is protective but can become harmful when it prevents healing
• Connection doesn't require sharing your whole story or being perfectly healed
• Small, consistent social interactions can rewire your nervous system over time
• Quality relationships matter more than quantity when rebuilding social connections
• Your brain needs corrective emotional experiences to learn that connection is safe

What You'll Discover

• The difference between healing solitude and harmful isolation patterns
• How to practice "micro-connections" and "parallel presence" for gentle reentry
• Why your nervous system screams danger during early reconnection attempts
• Real stories from listeners who moved from isolation to genuine community
• The five-minute rule and other practical tools for overwhelmed social anxiety

Resources Mentioned

• Dr. John Cacioppo's research on loneliness and neural rewiring
• Dr. Judith Herman's work on complex trauma and relational healing
• Polyvagal Theory by Dr. Stephen Porges on nervous system states
• Dr. Kristin Neff's self-compassion research and shared humanity
• Harvard Study of Adult Development on relationship quality and wellbeing

Next Episode Preview Next week we'll explore how physical activity can literally shake trauma out of your body and why traditional gym culture might feel triggering for trauma survivors.

📩 Have questions or want to share your experience? Reach out at [email protected].

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In this episode, Gregory dives deep into the transformative power of using affirmations for trauma healing. Unlike traditional positive thinking, this approach focuses on trauma-informed affirmations that honor your pain while supporting your healing journey. You'll discover how to work with your nervous system instead of against it, creating gentle bridges between acknowledging your trauma and nurturing recovery. Gregory shares compelling research on neuroplasticity and how specific, authentic affirmations can literally rewire your brain, plus practical techniques for creating statements that feel true to your experience. Through real listener stories and evidence-based strategies, you'll learn to transform your inner dialogue from self-criticism to self-compassion.

Key Takeaways

• Traditional affirmations often fail trauma survivors because they ignore nervous system responses
• Trauma-informed affirmations acknowledge current reality while opening doors to healing possibilities
• Your brain's resistance to positive statements is protective, not defiant
• Bridge affirmations create stepping stones from pain to self-compassion
• Consistency matters more than immediate belief when rewiring neural pathways

What You'll Discover

• How to create affirmations that work with your nervous system states
• The difference between toxic positivity and authentic self-compassion practices
• Specific techniques for emergency affirmations during trauma responses
• Evidence-based approaches to building personalized affirmation practices
• Body-based methods for making affirmations feel real rather than hollow

Resources Mentioned

• Dr. Lisa Feldman Barrett's research on constructed emotion and affect labeling
• Dr. Bessel van der Kolk's "The Body Keeps the Score" trauma research
• Dr. Stephen Porges' polyvagal theory and nervous system regulation
• Dr. Kristin Neff's work on self-compassion and cortisol reduction
• Internal Family Systems therapy approach to working with wounded parts

Next Episode Preview Next week, we'll explore overcoming isolation and finding meaningful ways to reconnect with others and yourself. We'll discuss practical strategies for bridging the gap between surviving and truly living. 

📩 Have questions or want to share your experience? Reach out at [email protected].

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In this episode, we tackle guilt and shame - the twin monsters that follow trauma survivors like emotional shadows. We explore how these feelings aren't just emotions but survival strategies your brain developed to keep you safe in unsafe situations. Through real listener stories and neuroscience research, we'll understand why shame feels so overwhelming and discover practical tools you can use right now to break free from patterns that once protected you but now suffocate you. This isn't about toxic positivity - it's about becoming whole, not perfect.

Key Takeaways

• Guilt and shame in CPTSD are survival mechanisms that have outlived their usefulness
• Shame loses power when we break silence and talk about it with safe people
• Self-compassion literally rewires your brain and increases motivation, not decreases it
• Healing means coexisting with shame without being controlled by it
• You're not broken - you're incredibly good at surviving difficult circumstances

What You'll Discover

• How childhood trauma creates lasting physiological changes that can be reversed
• The neuroscience behind why shame feels like a four-year-old's survival response
• Real tools like the shame spiral circuit breaker and good enough practice
• Why perfectionism is shame's favorite weapon and how to disarm it
• How to build a shame emergency kit for those 3 AM crisis moments

Resources Mentioned

• Dr. Brené Brown's research on shame resilience and vulnerability
• Dr. Pete Walker's work on emotional flashbacks and Complex PTSD
• Dr. Dan Siegel's research on neuroplasticity and the developing brain
• Kristin Neff's studies on self-compassion and cortisol reduction
• Dr. Gabor Maté's work on trauma, addiction, and toxic shame
• The ACE Study (Adverse Childhood Experiences) and Dr. Nadine Burke Harris's research
• Dr. Janina Fisher's work on structural dissociation and trauma parts

Next Episode Preview Next week we'll explore using affirmations to heal trauma - not toxic positivity, but trauma-informed ways to rewire automatic negative thoughts. We'll discover how to work with your trauma brain instead of against it.

📩 Have questions or want to share your experience? Reach out at [email protected].

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Setting boundaries after trauma isn’t just hard—it can feel impossible. In this deeply honest episode, Gregory tackles why those of us with CPTSD struggle to say no, feel guilty for protecting ourselves, and often lose our sense of self in the process. Through raw listener stories, science-backed insights, and practical tools, Gregory explores how healthy boundaries can transform not only your relationships but your relationship with yourself. If you’ve ever felt like your needs don’t matter or that “no” is a dirty word, this episode will help you reclaim your right to take up space and choose yourself, guilt-free.

Key Takeaways

• Why boundary-setting feels so threatening for trauma survivors—and why it’s a vital skill for recovery.
• How to identify the difference between boundaries and walls (and why both show up).
• Practical scripts, tools, and body-based techniques to start setting boundaries—without over-explaining or crumbling at the first sign of pushback.
• How to handle the inevitable guilt, grief, and relationship changes that come with healthier limits.
• The neuroscience of boundaries: how practicing them actually rewires your brain for healing.

What You’ll Discover

• Why people-pleasing and boundary collapse are survival strategies—not character flaws.
• Real listener stories of messy, brave boundary-setting (and what happened after).
• What to do when loved ones test your limits, and how to respond to guilt-trips and emotional blackmail.
• The link between boundaries, self-worth, and physical health.
• Why “no” is a complete sentence—and how boundaries can actually create deeper intimacy.

Resources Mentioned

• Trauma and Recovery by Dr. Judith Herman
• Dr. Dan Siegel’s work on neuroplasticity and trauma
• Dr. John Gottman’s research on boundaries in relationships
• Dr. Bessel van der Kolk’s The Body Keeps the Score
• Dr. Gabor Maté on boundaries and chronic health
• Dr. Kristin Neff’s self-compassion research
• Dr. Martha Stout on dissociation and boundary repair

Coming up next: We’ll dig into the connection between CPTSD and triggers—why certain moments, sounds, or situations can hijack your brain and body, and the most effective tools for grounding and regaining control. Plus: simple, research-backed ways to build emotional safety even in stressful environments. Don’t miss it!

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In this episode, we're diving deep into building authentic support systems for CPTSD recovery. If you've ever felt overwhelmed by the idea of asking for help or wondered why traditional advice about "reaching out" doesn't work for trauma survivors, this one's for you. Gregory breaks down the neuroscience behind co-regulation, shares real stories from our community, and provides practical tools you can use today to create meaningful connections. We'll explore why quality trumps quantity in relationships, how to identify truly safe people, and why your healing literally happens in relationship with others.

Key Takeaways

• Support systems for trauma survivors look different than conventional friendship advice
• Co-regulation with safe people literally rewires your nervous system for healing
• Three to five quality connections are more effective than large social networks
• Building support means finding people who witness you without trying to fix you
• Your brain is designed for connection and healing happens in relationship

What You'll Discover

• The two-question check-in method for identifying what support you actually need
• How to use the vulnerability ladder to build trust gradually with new people
• Why the support system audit helps you identify energy-draining versus nourishing relationships
• The shared activity strategy for meeting like-minded people naturally through common interests
• How to practice the gradual share technique to test safety in new connections

Resources Mentioned

• Dr. Stephen Porges' Polyvagal Theory and co-regulation research
• Journal of Traumatic Stress study on social support and PTSD recovery
• UCLA Social Cognitive Neuroscience Lab findings on social pain and rejection
• Dr. Kristin Neff's work on self-compassion and relationship quality
• Harvard Study of Adult Development longitudinal research on relationships and health

Next Episode Preview

Next week we'll explore "The Power of Boundaries in Trauma Healing" and discover why boundaries aren't walls but gates with really good locks. We'll discuss how to set healthy limits without feeling like a complete asshole.

📩 Have questions or want to share your experience? Reach out at [email protected].

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In this episode, we explore the complex journey of reconnecting with joy after trauma, addressing why happiness can feel dangerous when you're healing from CPTSD. Gregory shares personal insights about falling into the "healing trap" where managing trauma becomes so consuming that we forget how to actually enjoy life. Through listener stories, scientific research, and practical tools, we discover that joy isn't something we earn through perfect healing—it's a birthright that trauma tried to steal, and we can reclaim it one micro-moment at a time.

Key Takeaways
• Joy and trauma recovery aren't mutually exclusive—they can coexist as part of your healing journey
• "Joy guilt" is a common trauma response that doesn't reflect your worth or right to happiness
• Micro-moments of pleasure are valid building blocks of joy, not consolation prizes
• Your post-trauma joy may look different than before, and that's perfectly okay
• Small, consistent practices create neural pathways that make joy more accessible over time

What You'll Discover
• Why trauma creates "joy anxiety" and how to work with this protective mechanism
• The neuroscience behind how positive emotions literally rewire your brain for resilience
• Practical tools like "joy archaeology" and "joy stalking" to rebuild your happiness capacity
• How to create joy rituals that work even when you don't feel joyful
• Stories from listeners who found unexpected pathways back to authentic happiness

Resources Mentioned
• "The Body Keeps the Score" by Dr. Bessel van der Kolk - trauma's impact on the nervous system
• Dr. Barbara Fredrickson's research on positive emotions and the "broaden-and-build theory"
• Dr. Rick Hanson's work on neuroplasticity and "taking in the good" practices
• Dr. Deb Dana's polyvagal theory and nervous system states
• Dr. Kristin Neff's self-compassion research and its connection to life satisfaction

Next Episode Preview
We'll be diving into the tricky territory of setting boundaries with family members who don't understand your healing journey, including scripts and strategies for protecting your progress during the holidays.

📩 Have questions or want to share your experience? Reach out at [email protected].

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In this episode, we dive into the reality of emotional overwhelm—how it hijacks your mind and body, and why it’s so common for those living with CPTSD. Gregory brings warmth, validation, and a dose of gently irreverent humor as he guides you through the science behind overwhelm, shares practical grounding techniques, and explains how self-compassion can be a lifeline in the storm. Real listener stories remind you that you’re not alone, and you’ll walk away with fresh hope, knowing your feelings are valid and there are tools to help you find steadier ground.

Key Takeaways
• Emotional overwhelm is a normal trauma response, not a personal failure
• Grounding techniques help anchor you in the present moment
• Self-compassion is a powerful tool for calming your nervous system
• Breaking big worries into smaller steps can make things feel manageable
• Progress is about kindness, not perfection

What You’ll Discover
• Why the brain and body react so intensely to overwhelm
• The 5-4-3-2-1 grounding exercise and how to use it
• How to recognize emotional overwhelm as a wave, not a permanent state
• Tips for planning ahead when you know overwhelm might hit
• Ways to talk to yourself with the same kindness you’d give a friend

Resources Mentioned
• “The Body Keeps the Score” by Bessel van der Kolk
• “Self-Compassion” by Kristin Neff
• Insight Timer app (grounding & mindfulness)
• National Center for PTSD: ptsd.va.gov
• “Radical Acceptance” by Tara Brach

Next Episode Preview
Next time, we’ll explore how to reconnect with joy and rediscover happiness, even after trauma. Join us as we find light after the storm.

📩 Have questions or want to share your experience? Reach out at [email protected].

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In this episode, we explore the deeply human experience of loneliness through the lens of CPTSD, breaking the silence around isolation and the old stories trauma can tell us. With compassion and practicality, Gregory guides listeners through the real reasons loneliness takes root after trauma—and how to start gently shifting it. You’ll hear honest stories, research-backed strategies, and hope for finding your way back to meaningful connection, both with others and with yourself. Whether you’re surrounded by people or physically alone, this episode offers validation and real tools to help you move through loneliness at your own pace. If loneliness feels like a stubborn shadow in your healing journey, know you’re not alone—and that healing, even in tiny steps, is possible.

Key Takeaways
• Loneliness with CPTSD is rooted in nervous system responses, not personal failure
• Shame and self-criticism often intensify isolation for trauma survivors
• Small, safe steps toward connection can gently retrain your brain over time
• Self-compassion and self-soothing are essential skills for coping with loneliness
• Healthy boundaries create safer, more sustainable connectionsWhat You’ll Discover
• How trauma wires the brain to fear connection and crave isolation
• Practical grounding and reframing techniques for lonely moments
• Ways to redefine connection and find community that fits you
• The role of grief and self-rediscovery in healing from loneliness
• How to turn self-kindness into a foundation for future relationships

Resources Mentioned
• “The Body Keeps the Score” by Bessel van der Kolk
• “Attached” by Amir Levine & Rachel Heller
• “Braving the Wilderness” by Brené Brown
• “Loneliness and Social Isolation as Risk Factors for Mortality” (Holt-Lunstad et al., 2015)
• CPTSD Foundation online community

Next Episode Preview
Next week, we’ll unpack strategies for handling emotional overwhelm and finding your center in the storm. Join us for tools you can use in the heat of the moment.

📩 Have questions or want to share your experience? Reach out at [email protected].

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In this episode, Gregory gently guides listeners through the transformative potential of breathwork and meditation as tools for healing complex trauma. Drawing from lived experience and community stories, he explores how intentional breathing and mindful presence can help soothe a chronically overactive nervous system, build a sense of safety in the body, and begin the process of reconnecting with oneself after trauma. With warmth, humor, and deep compassion, Gregory offers simple, actionable practices you can try anywhere—reminding us that healing isn’t about perfection, but about showing up for yourself, one breath at a time. Whether you’re brand new to meditation or returning after setbacks, you’ll find validation, encouragement, and practical hope in this conversation. As always, the invitation is to honor your own pace, celebrate every small step, and know you’re never alone on this journey.

Key Takeaways
• Intentional breathwork signals safety to the nervous system
• Meditation is about noticing, not silencing the mind
• Healing happens in tiny, consistent steps over time
• Breathwork and movement can be combined for grounding
• Progress is measured in moments of self-compassion

What You’ll Discover
• Why trauma disrupts breathing and body awareness
• How to use box breathing and visualizations for calm
• The science behind neuroplasticity and trauma healing
• Ways to adapt meditation for busy or anxious minds
• Strategies for honoring your own pace in recovery

Resources Mentioned
• The Body Keeps the Score by Bessel van der Kolk
• Trauma-Sensitive Mindfulness by David Treleaven
• Insight Timer app (meditation guides)
• Calm app (guided breathwork)
• Polyvagal Theory resources (nervous system regulation)

Next Episode Preview
Next week, we’ll explore real-world strategies for coping with loneliness in trauma recovery—and how to find connection even when it feels impossible.

📩 Have questions or want to share your experience? Reach out at [email protected].

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In this episode, we unpack the real-life experience of waking up with anxiety—and how living with CPTSD can turn mornings into the hardest part of the day. You’ll hear why your body and brain might default to “danger mode” before you even open your eyes, and how gentle routines, grounding techniques, and self-compassion can start to shift your mornings from chaos to calm. Listener stories, science-backed tools, and honest conversation create a space where you’re not alone in your struggle—and where hope is more than just a buzzword. If mornings have ever felt impossible, this episode will give you permission to go slow, to choose kindness over criticism, and to try one small thing tomorrow that might just make all the difference.

Key Takeaways
• Morning anxiety is common for people with CPTSD and not a personal failure
• Gentle routines and sensory grounding can help calm your nervous system
• Self-compassion is essential, especially on tough mornings
• Progress comes in small, personal steps, not perfection
• You’re not alone—community and support matter in healing

What You’ll Discover
• Why CPTSD makes mornings uniquely difficult for many people
• The role of cortisol and nervous system patterns in morning anxiety
• Practical micro-resets and morning “buffers” to break the anxiety cycle
• How to challenge self-criticism with kindness and humor
• Real listener stories about reclaiming mornings, one small act at a time

Resources Mentioned
• “The Body Keeps the Score” by Bessel van der Kolk
• “Self-Compassion: The Proven Power of Being Kind to Yourself” by Kristin Neff
• “Waking the Tiger: Healing Trauma” by Peter Levine
• Mindfulness and grounding research in trauma recovery (Journal of Anxiety Disorders, 2010)

Next Episode Preview
Next time, we’ll explore how breathwork and meditation can help regulate your nervous system and support trauma recovery—even on the toughest mornings.

📩 Have questions or want to share your experience? Reach out at [email protected].

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