The Complex Trauma Podcast

In this episode, Sarah and Emily celebrate the one-year anniversary of their podcast and share tips for starting therapy. 

They discuss how to find a therapist, including using online search tools and social media, and the importance of finding a therapist who specializes in the specific issues you want to work on. 

They also talk about the initial consultation process, including questions to ask and how to assess if the therapist is a good fit. They emphasize the importance of open communication with your therapist and being willing to make changes if the fit isn't right. 

Overall, they encourage listeners to take the step of starting therapy and offer support and guidance along the way.

Takeaways

• Finding the right therapist is important, so be specific about the issues you want to work on and use online search tools and social media to find therapists who specialize in those areas.
• During the initial consultation, ask questions about the therapist's background, training, and approach, and discuss any specific needs or preferences you have.
• Be open and honest with your therapist about your goals and what you want them to know about you, and don't be afraid to ask questions or make requests.
• If after a few sessions it doesn't feel like the right fit, communicate with your therapist and consider finding someone else who is a better match for your needs.
• Starting therapy is a big step, and it's important to be proud of yourself for taking that step and seeking support for your mental health.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw 

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this conversation, Sarah and Abby discuss the traits and strategies that adult children of alcoholics and addicts develop as a result of their childhood experiences. They explore the fight, flight, freeze, fawn, and attach responses and how these responses manifest in different ways. They emphasize that these strategies were adaptive and helped individuals survive in their challenging environments. The conversation highlights the importance of understanding and exploring these strategies to gain insight into one's own patterns and behaviors.

Takeaways

• Adult children of alcoholics and addicts develop strategies for survival, such as fight, flight, freeze, fawn, and attach responses.
• These strategies were adaptive and helped individuals navigate their challenging environments.
• Understanding and exploring these strategies can provide insight into one's own patterns and behaviors.
• The fight response may manifest as addiction to excitement or an overdeveloped sense of responsibility.
• The flight response may lead to isolation or the suppression of feelings.
• The freeze response may result in fear of angry people or personal criticism.
• The fawn response may involve seeking approval, losing one's identity, or feeling guilt.
• The attach response may include dependence, fear of abandonment, and a strong desire for connection.
• Exploring these responses through a trauma lens can contribute to healing and growth.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw 

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this conversation, Sarah and Laura discuss the challenges and pressures that come with wedding planning, particularly related to body image and disordered eating. They emphasize the importance of considering financial well-being, inclusivity, and accessibility when making wedding-related decisions. They also provide tips for navigating dress shopping, staying resilient against societal pressures, and maintaining a focus on the relationship rather than the wedding itself. Additionally, they discuss the dynamics of family involvement and offer advice for setting boundaries and communicating effectively. Planning a wedding can be overwhelming, but there are ways to navigate the process with ease.

Takeaways

• Consider your financial well-being when making wedding-related decisions and be mindful of budgeting.
• Prioritize inclusivity and accessibility in your wedding planning, such as choosing a venue that accommodates all sizes and abilities.
• Find a supportive person to accompany you during dress shopping and focus on feeling comfortable and beautiful in your chosen outfit.
• Stay resilient against societal pressures, such as 'shredding for the wedding,' by grounding yourself, practicing body neutrality, and seeking support from professionals.
• Remember that the wedding is about the relationship with your partner and the commitment you are making to each other, rather than the external details.
• Set clear boundaries with family members and communicate openly about their involvement in the wedding planning process.
• Prioritize effective communication and seek therapy if needed to navigate family dynamics and conflicts that may arise during wedding planning. Set boundaries with family members and be prepared for potential conflicts.
• Take care of yourself throughout the planning process by getting enough sleep, eating well, and taking breaks.
• Establish a budget and prioritize what is most important to you and your partner.
• Stay grounded, be present, and enjoy the moment on the day of the wedding.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw 

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

On today's episode, Sarah and Casey are diving back into shame.  They share some recent personal experiences with shame and how they've navigated through it. They emphasize the importance of recognizing shame not only cognitively, but also in the body, and connecting with others for empathy and support. They also discuss the relationship between shame and anxiety, answering a listener's question. The conversation highlights the concept of shame resiliency and the importance of addressing shame in a compassionate and understanding way.

Takeaways

• Shame is an emotion, and in small healthy doses, can be helpful in certain situations, but it's important to recognize and address it. Toxic shame on the other hand is often destructive.
• Connecting with others and receiving empathy and support can help in navigating through shame.
• Slowing down and checking in with the body can be helpful in understanding and working through shame.
• Shame resiliency involves recognizing personal vulnerability, understanding external factors, connecting with others, and discussing and deconstructing shame.
• Shame and anxiety can be interconnected, and addressing one can help in addressing the other.
• Working through shame is a process and progress can be made by taking small steps and being compassionate with oneself.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw 

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this conversation, Sarah and Emily discuss health anxiety and how it can manifest in individuals. 

They define health anxiety as anxiety focused on physical health and discuss the similarities and differences between health anxiety and hypochondria. They also explore the impact of medical trauma and weight stigma on health anxiety. 

The conversation highlights the importance of finding a trusted care team, avoiding excessive Googling and seeking validation, and developing coping strategies to manage health anxiety.

Takeaways:

• Health anxiety is a real struggle and can have a significant impact on individuals' daily lives.
• It is important to find a care team that is validating, thorough, and respectful.
• Avoid excessive Googling and be mindful of the information consumed on social media platforms.
• Develop coping strategies such as deep breathing, mindfulness, and engaging in activities that distract from health anxiety.
• Work on developing a better understanding of the body's sensations and learning to differentiate between normal sensations and anxiety-driven perceptions.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw 

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this conversation, Sarah and Abby discuss the experiences of adult children of alcoholics (ACOA) and the impact of childhood trauma. They explore related terms and labels, such as codependency and Al-Anon, and address the question of whether the trauma experienced by ACOAs is severe enough. The conversation dives into the three components of complex trauma: too much too soon, too much for too long, and too little for too long. Abby emphasizes the importance of recognizing the impact of childhood trauma and offers hope for healing through support and therapy.

Takeaways

• Adult children of alcoholics (ACOAs) may have experienced childhood trauma that has lasting impacts on their lives.
• Related terms and labels, such as codependency and Al-Anon, can help individuals identify and understand their experiences.
• The severity of childhood trauma experienced by ACOAs may be questioned due to societal normalization of drinking and the silencing and shame often associated with addiction.
• Complex trauma, characterized by repeated exposure to emotionally overwhelming experiences, can result in long-term effects on the nervous system and self-beliefs.
• Experiences of too much too soon, too much for too long, and too little for too long are common among ACOAs and contribute to the trauma they experience.
• There is hope for healing and support through therapy, support groups, and individual exploration of healing modalities.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw 

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this conversation, Sarah and Laura discuss the link between eating disorders and control. 

They explore how control can be a response to feeling out of control in other areas of life and how trauma can contribute to disordered eating behaviors. 

They emphasize the importance of creating stability and safety in recovery, while also challenging rigid structures and exploring flexibility. They also encourage listeners to reflect on their needs and seek support in their recovery journey.

Takeaways

• Eating disorders can be a response to feeling out of control in other areas of life.
• Trauma can contribute to disordered eating behaviors.
• Creating stability and safety is important in recovery, but it's also important to challenge rigid structures and explore flexibility.
• Meal plans can be a starting point for recovery, but it's important to expand trust and safety in one's relationship with food.
• Reflecting on needs and building safety are key aspects of recovery.
• Seeking support from providers who can offer different approaches to healing is important.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw 

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this episode, Sarah and Casey discuss the topic of shame. They explore the definition of shame and differentiate it from guilt. They also delve into the origins of shame, including childhood experiences and societal influences. The impact of shame on relationships and body image is examined, highlighting the importance of understanding and addressing shame. The episode concludes with a discussion on healing from shame and the role of self-compassion in the process.

Takeaways

• Shame is a deep sense of wrongness about oneself, often rooted in childhood experiences and societal influences.
• Understanding the difference between shame and guilt is crucial, as guilt is related to actions while shame is an identity-driven belief.
• Shame can impact relationships and body image, leading to negative core beliefs and confirmation bias.
• Healing from shame requires understanding its origins, mapping out shame beliefs, and practicing self-compassion and self-care.
• Recognizing that shame is a survival response can help individuals navigate their healing journey with patience and self-acceptance.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw 

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In today's episode, Sarah and our special guest Rachael McLaughlin discuss the journey of reclaiming oneself throughout different seasons of life. They chat about what that might look like in eating disorder recovery and in motherhood, particularly in the context of postpartum depression. 

Sarah and Rachael explore the challenges of navigating multiple roles and identities, the loss and grief associated with motherhood, and the fear of empty spaces when letting go of certain identities. They also discuss the complexity of shifting identities and the comfort in being uncomfortable. Additionally, they touch on the challenges of balancing business and motherhood and the importance of prioritizing and focusing energy.
 
They dive into the idea of the spiral staircase of healing and self-discovery, where each phase of recovery leads to a deeper understanding of oneself. They emphasize the importance of making space for one's own aliveness and stepping off the staircase to enjoy the present. They also discuss the impact of comparisons and expectations in society and the need to tune out external noise and turn up internal volume.

Takeaways

• Motherhood can bring about a need to reclaim oneself and navigate multiple roles and identities.
• Postpartum depression can complicate the journey of reclaiming oneself in motherhood.
• There is a sense of loss and grief associated with motherhood and the need to let go of certain identities.
• Shifting identities can be complex and may require prioritizing and focusing energy.
• The mental load of motherhood, including managing household tasks and childcare responsibilities, can be overwhelming.
• Creating space for self-care is essential for maintaining mental and emotional well-being.
• The healing and self-discovery process is like a spiral staircase, with each phase leading to a deeper understanding of oneself.
• Making space for one's own aliveness and stepping off the staircase can bring a sense of peace and enjoyment.
• Comparisons and societal expectations can contribute to feelings of inadequacy and the need to constantly strive for more.
• Tuning out external noise and turning up internal volume is crucial for finding balance and prioritizing personal growth.

Be sure to check out Rachael's practice, Beyond Therapy and Nutrition Center and follow them on Instagram!

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw 

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this episode, Sarah and Emily bust common myths about therapy. They discuss the misconception that you have to be struggling to go to therapy, the idea that therapy leads to major insights every session, and the belief that something is wrong if progress in therapy isn't happening quickly. They also address the myth that therapy is just talking or receiving advice from your therapist, the misconception that you're not allowed to give feedback to your therapist, and the idea that you're not allowed to ask your therapist questions about themselves. Finally, they debunk the myth that therapists have it all together.

Takeaways

• Therapy is not just for people who are struggling; it can benefit anyone, regardless of their specific issues or goals.
• Progress in therapy is a gradual process and major insights may not happen in every session.
• Therapy is a collaborative process, and therapists are there to support and guide clients, not just give advice.
• Clients are encouraged to provide feedback to their therapists and ask questions about their therapist's background or experience.
• Therapists are human too and have their own struggles.

Below are the episode referenced in today's episdoe:

https://www.sarahherstichlcsw.com/blog/self-care-according-to-trauma-therapist-near-me

https://www.sarahherstichlcsw.com/blog/breaking-up-with-your-therapist

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw 

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.