In this episode, Gregory tackles the vital skill of creating a calm mind for CPTSD survivors, exploring accessible techniques to quiet the internal chaos that trauma creates. From breathing exercises that actually work to personalized grounding practices, he shares both scientific evidence and real listener success stories that demonstrate how finding moments of peace isn't just possible—it's essential medicine for those with trauma histories. The episode breaks down how our nervous systems become wired for danger and offers practical tools to help them gradually stand down from constant high alert.
 
Key Takeaways

• Creating calm is about teaching your nervous system it's safe to stand down from hypervigilance
• Finding inner peace is deeply personal—what works for one trauma survivor may trigger another
• Neuroplasticity research confirms we can reset trauma-disrupted regulatory systems
• Consistency matters more than duration when practicing mindfulness techniques
• The goal isn't perfection but expanding your window of tolerance for difficult emotions

What You'll Discover

• Five specific techniques including the Five Senses Check-in and Square Breathing
• How mindfulness practices physically change brain structure after just eight weeks
• Why traditional relaxation methods often fail for trauma survivors
• Creative adaptations like the "fuck-it-all fort" that listeners have developed
• The connection between vagus nerve stimulation and the body's relaxation response

Resources Mentioned

• "The Body Keeps the Score" by Bessel van der Kolk
• Harvard research on mindfulness and brain structure changes
• 2019 Journal of Traumatic Stress study on mindfulness-based interventions for PTSD
• Dr. Stephen Porges' polyvagal theory research
• Somatic Experiencing technique of pendulation for nervous system regulation

Next Episode Preview Next week we'll explore "CPTSD: Coping with Overstimulation," diving into why trauma survivors often feel their nervous systems are perpetually turned up to eleven and sharing practical strategies for recognizing your personal overstimulation signals.
 
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