The Complex Trauma Podcast

By Sarah HerstichSociety & Culture Health & Fitness Mental Health Education Self-Improvement

The Complex Trauma Podcast episodes

June 26, 2025Therapy Isn’t Working… or Is It? 3 Reasons You Might Feel Stuck
You’ve been showing up to therapy. You’re naming your patterns, doing the work and still wondering: Why am I not feeling better?
In this episode, Sarah is joined by trauma and EMDR therapist Ashley Fox to explore why therapy can feel stagnant, confusing, or even discouraging at times and how those exact moments might reflect slow, meaningful change beneath the surface.
Together, they unpack three reasons therapy might feel like it’s not working, including:
Why insight isn’t the same as nervous system readiness
What it means when emotional discomfort increases in recovery
How “nothing happened today” sessions are often signs of deepening trust
The role of relational healing, body awareness, and pacing in long-term change
If you’re navigating trauma or eating disorder recovery and questioning your progress, this conversation will help you recognize the more nuanced signs of healing and reconnect with the work you’re doing.
Be sure to:
→ Subscribe to Reclaim You for more conversations on healing, embodiment, and recovery
→ Visit https://www.sarahherstichlcsw.com/ashley-fox-trauma-therapist-pennsylvania to learn more about Ashley’s clinical work and availability at Reclaim Therapy

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.
31 min
June 11, 2025 Why Self-Compassion Feels So Cringey
If the words “be kind to yourself” make you want to roll your eyes (or run) you’re not alone. For many trauma survivors, self-compassion doesn’t feel good. It feels awkward. Threatening. Even fake.
In this episode, Sarah is joined by trauma therapist Erin Witmer for an honest conversation about what makes self-compassion so hard to access, and why the resistance itself is often a form of protection.
Erin shares her personal and professional journey with softening toward herself, the early life messages that shape people's inner voice, and what it looks like to meet shame and perfectionism with something gentler.
They explore:
→ What self-compassion actually is (and isn’t)
→ Why it can feel so cringey—even in recovery
→ The inner critic’s role in survival
→ Tiny ways to begin practicing self-kindness without forcing it
Looking for a trauma therapist or an EMDR therapist? Learn more about Erin here:
https://www.sarahherstichlcsw.com/erin-witmer-trauma-therapist-horsham-pa
And, be sure to grab the FREE Self-Compassion Myth-Buster PDF here:
https://www.subscribepage.com/self-compassion-myth-buster

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.
24 min
May 28, 2025 Hyper-Independent and Burnt Out? It’s Not Your Fault
If asking for help feels like a risk…
If you pride yourself on being “the strong one”…
If burnout sneaks up on you even when you're doing everything right, this episode is for you.
Sarah and Abby are talking about the hidden costs of hyper-independence. They unpack how this survival strategy gets wired into your nervous system, why it often stems from trauma or emotional neglect, and how it can quietly erode your capacity for rest, trust, and connection.
They explore:
→ Why over-functioning is often a form of self-protection
→ How hyper-independence shows up in recovery from CPTSD and eating disorders
→ What it takes to unlearn “I’m fine” conditioning
→ The power of nervous system safety and relational healing
As always, this one’s not about blame, it’s about awareness, self-compassion, and tiny ways to soften.
Download the FREE Hyper-Independence Self-Inventory
A reflection tool to help you name where over-functioning is showing up, and what it might be protecting.
👉 https://www.subscribepage.com/hyper-independence-self-inventory
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.
30 min
May 21, 2025What Safety Might Feel Like in Recovery (It’s Not What You Think)
What if the biggest signs of healing aren’t big at all?
In this episode, Sarah is joined by Laura for a conversation about the micro-moments that might mark recovery from trauma and disordered eating. Together, they unpack five powerful cues that your nervous system is shifting toward safety: like noticing your body, making a small choice, or feeling a flicker of joy without shutting it down.
You’ll hear:
Why awareness is a milestone, not a “first step”
How setting the tiniest limit can signal huge change
Why pleasure often feels threatening before it feels good
What reconnection really looks like after bingeing, freezing, or shutting down
This is your permission to stop waiting for the “aha” moment—and start honoring the quiet ones.
🎧 Plus: Grab our free Micro-Moments Tracker to help you notice what’s already healing. https://www.subscribepage.com/tiny-moments-tracker
✍🏼 Check Out This Week's Blog: Signs of Safety to Look for in Trauma Recovery: https://www.sarahherstichlcsw.com/blog/signs-of-safety-to-look-for-in-trauma-recovery
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.
40 min
May 14, 2025You Don't Need to Be Calm to Be Healing (and Other Nervous System Truths)
What if your anxiety, shutdown, or overwhelm aren’t signs of failure—but signs your body is finally healing?
In this episode of Reclaim You, Sarah breaks down one of the most misunderstood ideas in trauma recovery: that nervous system regulation = being calm. (Spoiler: it doesn’t.)
You’ll learn:
Why calm isn’t always regulation—and why stillness can be a shutdown in disguise
What dysregulation actually means in a trauma-informed framework
How real healing builds nervous system flexibility, not perfection
The truth about survival states, and how your body completes what it never got to finish
If you’ve been doing the work and still feel overwhelmed, this conversation will reframe how you see your nervous system—and help you stop judging what’s actually progress.
🔗 Free downloads:
[Regulation Isn’t the Goal Worksheet] https://www.subscribepage.com/nervous-system-regulation
[Window of Tolerance Worksheet]
https://www.subscribepage.com/windowoftolerance
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.
12 min
May 07, 2025Feeling Numb, Floaty, or Shut Down? It Might Be Dissociation
Ever felt like you’re floating through life, watching it all happen from the outside? That might be dissociation—and no, it's not as scary as it sounds
In this episode, Sarah and Casey unpack what dissociation really is (hint: it’s more common than you think). They explore how it shows up across a spectrum, from zoning out during conversations to feeling completely disconnected from your body—and why these responses make so much sense in the context of trauma.
You'll hear:
How dissociation functions as protection, not pathology
Ways it can show up in daily life without you realizing
Personal stories from Sarah and Casey’s own healing journeys
Why reconnecting with your body takes time, care, and zero shame
💌 Grab the free resource mentioned in the episode:
Free Embodiment Map: Tiny Bridges Back to Your Body — a gentle guide to help you feel a little more here.
Grab our Window of Tolerance Worksheet here
If this episode resonates, share it with someone who’s healing from disconnection too. And make sure you're following Reclaim You so you don’t miss what’s next 🧡.
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.
33 min
April 30, 2025 Mini Episode: The Grief of Emotional Neglect
What if the thing you're grieving never even happened?
In this mini episode, Sarah explores the quiet ache of emotional neglect—the grief of what you didn’t get. No big event. No goodbye. Just an invisible heaviness that lingers. If you've ever felt sadness you can't explain, this one’s for you.
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.
7 min
March 26, 2025 What Body Image Work Actually Looks Like with Heather Rudalavage
What if your body was never the problem?
In this episode, Sarah sits down with Registered Dietitian, Heather Rudalavage for a real, unfiltered conversation about body image, intuitive eating, and the messy truth behind self-acceptance. Together, they unpack the unrealistic expectations we’re taught to have about our bodies, and explore what it actually looks like to build a more compassionate relationship with ourselves.
They talk about:
✨ Letting go of “shoulds” around body size and health
✨ How aging impacts body image (and why that’s not a bad thing)
✨ Why intuitive eating isn’t about rules—it’s about trust
✨ Moving beyond appearance to appreciate what your body can do
This episode is a gentle reminder: you don’t have to earn your worth through your appearance. Coming home to your body is possible—at any age, in any size.
Learn more about Heather and her work at https://intuitive-nutrition.com or follow her on Instagram at antidiet.heather
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.
34 min
March 12, 2025ADHD, Sober Curiosity & Healing from the Inside Out with Kri Gore LMFT
In this episode, Sarah and Kri Gore LMFT dive into ADHD, neurodivergence, and sober curiosity, exploring how societal norms shape our identities and what it takes to break free. They unpack the power of self-compassion, the impact of sensory overload, and how somatic practices can help you reconnect with your body.
Takeaways:
Why ADHD can make you feel different, and how to embrace it.
The truth about sober curiosity (no labels, just exploration).
How somatic practices support healing and emotional regulation.
The role of community in reclaiming your identity.
Be sure to check Kri out on Instagram @the_introvertish_therapist and on her website at https://www.healingfromthecouch.com/
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.
40 min
March 07, 2025 Monthly Mindful Moment with Abby: Rest
Join Abby Albright, a trauma and EMDR therapist, each month for a mindful moment.

This month's meditation is centered around rest.

We trust that you'll use your discretion, listening and/or participating when you are safe (not driving) and distraction free. Feel free to download this episode to refer back to the meditation as you need.
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.
9 min