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This show is for adults living with complex PTSD who need trauma-framed, 8–12 minute explainers and micro-tools they can use between therapy sessions—not generic wellness content. We own the lexicon...
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This show is for adults living with complex PTSD who need trauma-framed, 8–12 minute explainers and micro-tools they can use between therapy sessions—not generic wellness content. We own the lexicon of complex trauma, CPTSD, flashbacks, dissociation, fawn response, hypervigilance, and trauma boundaries. Every title leads with CPTSD or trauma context. We never publish bare "grounding," "breathing," or "healing journey" episodes that compete with `anxiety` or `grief`; we never promise cures, diagnose listeners, or replace licensed trauma therapy. --- Topics include: CPTSD: Let's Make Sense of This Shit. Audio for this show is produced with AI assistance. Episodes are researched, scripted, and reviewed for accuracy before release.
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Transcribed
5 OCT 2024 · In this episode, we break down the basics of Complex PTSD (CPTSD) — what it is, how it differs from PTSD, and why understanding your trauma is the first step toward real healing. Whether you're newly diagnosed or just starting to make sense of your experiences, this episode provides a clear, compassionate introduction to CPTSD and the path to recovery.
What You'll Learn:
• The key differences between PTSD and CPTSD
• How childhood trauma shapes your nervous system
• Why emotional flashbacks are a core symptom
• The role of shame and self-criticism in CPTSD
• Practical first steps for starting your healing journey
Key Insights:
• CPTSD often results from prolonged, repeated trauma
• Healing involves reconnecting with your authentic self
• Validation of your experiences is crucial for recovery
• Small, consistent steps lead to lasting change
• You are not broken — your brain adapted to survive
Recommended Resources:
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "The Body Keeps the Score" by Bessel van der Kolk
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/cptsd-making-sense-of-it--6331440/support
Transcribed
11 OCT 2024 · In this episode, we break down the critical differences between CPTSD and PTSD, and why understanding them is a game-changer for your recovery. Many people struggle for years with symptoms that don't quite fit the standard PTSD framework, leaving them feeling stuck, misunderstood, or misdiagnosed. We clarify the distinct signs of Complex PTSD, including emotional flashbacks, toxic shame, and relational difficulties, and explain why standard PTSD treatments often fall short. You will learn practical, trauma-informed strategies to address the unique challenges of CPTSD, from inner child work to nervous system regulation. This episode offers hope and clarity for anyone navigating the messy, non-linear path of healing from prolonged trauma.
What You'll Learn:
• How to tell if your symptoms point to CPTSD versus PTSD
• Why emotional flashbacks are different and how to handle them
• The role of toxic shame in CPTSD and steps to release it
• Simple nervous system tools to calm chronic hyperarousal
• How to rebuild trust in yourself and others after relational trauma
Key Insights
• CPTSD stems from repeated, inescapable trauma, not a single event
• Emotional flashbacks feel like being flooded with shame and helplessness
• Healing requires addressing the inner critic, not just the trauma memory
• Safe relationships are the most powerful agent of change for CPTSD
• Your symptoms are survival adaptations, not character flaws
Recommended Resources:
• Pete Walker, Complex PTSD: From Surviving to Thriving
• The Body Keeps the Score by Bessel van der Kolk
• CPTSD Foundation (cptsd.org) for free educational resources
• The Crappy Childhood Fairy YouTube channel for practical daily tools
Coming Up Next
Next episode, we explore the often-overlooked role of grief in CPTSD recovery and how allowing yourself to mourn can unlock deeper healing.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/cptsd-making-sense-of-it--6331440/support
Transcribed
14 OCT 2024 · In this episode, we break down the critical differences between CPTSD and PTSD, and why understanding them is a game-changer for your recovery. Many people struggle for years with symptoms that don't quite fit the standard PTSD framework, leaving them feeling stuck, misunderstood, or misdiagnosed. We clarify the distinct signs of Complex PTSD, including emotional flashbacks, toxic shame, and relational difficulties, and explain why standard PTSD treatments often fall short. You will learn practical, trauma-informed strategies to address the unique challenges of CPTSD, from inner child work to nervous system regulation. This episode offers hope and clarity for anyone navigating the messy, non-linear path of healing from prolonged trauma.
What You'll Learn:
• How to tell if your symptoms point to CPTSD versus PTSD
• Why emotional flashbacks are different and how to handle them
• The role of toxic shame in CPTSD and steps to release it
• Simple nervous system tools to calm chronic hyperarousal
• How to rebuild trust in yourself and others after relational trauma
Key Insights
• CPTSD stems from repeated, inescapable trauma, not a single event
• Emotional flashbacks feel like being flooded with shame and helplessness
• Healing requires addressing the inner critic, not just the trauma memory
• Safe relationships are the most powerful agent of change for CPTSD
• Your symptoms are survival adaptations, not character flaws
Recommended Resources:
• Pete Walker, Complex PTSD: From Surviving to Thriving
• The Body Keeps the Score by Bessel van der Kolk
• CPTSD Foundation (cptsd.org) for free educational resources
• The Crappy Childhood Fairy YouTube channel for practical daily tools
Coming Up Next
Next episode, we explore the often-overlooked role of grief in CPTSD recovery and how allowing yourself to mourn can unlock deeper healing.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/cptsd-making-sense-of-it--6331440/support
Transcribed
18 OCT 2024 · In this episode, we explore how simple breathing exercises can become a powerful tool for managing the intense stress and hyperarousal that come with Complex PTSD. Many of us feel trapped in a cycle of fight-or-flight, but your breath is an anchor you can access anytime, anywhere. We break down practical techniques like box breathing, diaphragmatic breathing, and the 4-7-8 method, explaining how they directly calm your nervous system and shift your brain out of survival mode. Whether you're dealing with a sudden flashback or just a day that feels overwhelming, these strategies offer immediate relief without needing medication or therapy. Learn why slow, conscious breathing actually lowers cortisol, activates your vagus nerve, and helps rewire your stress response over time. This episode is designed for anyone who has tried everything and still feels stuck in anxiety—your breath might be the simplest, most effective reset button you've never fully used.
What You'll Learn:
• How to activate your parasympathetic nervous system in under 60 seconds
• A simple breathing pattern that stops panic attacks in their tracks
• Why exhaling longer than inhaling triggers instant relaxation
• How to build a daily 5-minute practice that reduces overall stress
• The one mistake most people make when trying to breathe for calm
Key Insights
• Your breath is the only automatic body function you can consciously control
• Shallow chest breathing keeps your brain locked in threat detection mode
• The vagus nerve responds directly to the rhythm of your inhales and exhales
• Even one minute of slow breathing can lower your heart rate significantly
• Consistency matters more than duration for rewiring your stress response
Recommended Resources:
• The Wim Hof Method by Wim Hof – guided breathing techniques for resilience
• Breath: The New Science of a Lost Art by James Nestor – science of nasal breathing
• Calm App – free guided breathing exercises and timed sessions
• Anxiety Canada’s “Box Breathing” PDF – free downloadable practice sheet
• The Body Keeps the Score by Bessel van der Kolk – trauma and nervous system connection
Coming Up Next
Next episode, we dive into the science of sleep and CPTSD—discover three simple nighttime rituals that can help you fall asleep faster and wake up feeling restored, even after years of insomnia.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/cptsd-making-sense-of-it--6331440/support
Transcribed
21 OCT 2024 · In this episode, we break down exactly how trauma physically rewires your brain's stress response, memory processing, and emotional regulation centers. You will learn why common coping mechanisms like dissociation, hypervigilance, and emotional flashbacks are actually your brain's survival adaptations, not personal failures. We explain the science behind neuroplasticity and how targeted practices can gradually rebuild neural pathways for safety, connection, and calm. Whether you are newly diagnosed with CPTSD or have been on a healing journey for years, this episode gives you a clear, compassionate roadmap for understanding and retraining your brain.
What You'll Learn:
- How trauma shrinks the hippocampus and over-activates the amygdala.
- Why your brain's alarm system gets stuck in high alert.
- Simple daily practices to strengthen the prefrontal cortex.
- How to rewire shame-based neural loops with self-compassion.
- The role of sleep, nutrition, and movement in brain healing.
Key Insights:
- Your brain is not broken—it adapted to survive an unsafe world.
- Healing is not about forgetting trauma, but integrating it.
- The vagus nerve is a key pathway to reset your nervous system.
- Small, consistent actions create lasting neuroplastic change.
- Safety in relationships literally grows new brain tissue.
Recommended Resources:
- "The Body Keeps the Score" by Bessel van der Kolk – foundational book on trauma and the brain.
- "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher – practical workbook for structural dissociation.
- "The Brain That Changes Itself" by Norman Doidge – explores neuroplasticity in accessible language.
- CPTSD Foundation (cptsd.org) – free webinars and resources on trauma recovery.
- "Polyvagal Theory in Therapy" by Deb Dana – exercises for nervous system regulation.
Coming Up Next
Next episode, we explore how to rebuild healthy relationships after CPTSD, including practical steps to set boundaries, trust your gut, and find safe connection without losing yourself.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/cptsd-making-sense-of-it--6331440/support
Transcribed
25 OCT 2024 · In this episode, we dive deep into what it really means to create safe spaces—both emotionally and physically—for those navigating complex trauma. For CPTSD survivors, safety isn't just a concept; it's a survival necessity that often feels elusive. We explore practical steps to establish internal and external safety, from setting boundaries to regulating your nervous system, so you can finally breathe and heal.
What You'll Learn:
• How to identify what emotional safety feels like in your body
• Practical strategies for creating physical safety in your environment
• The role of boundaries in building trust and security
• How to communicate your safety needs to others
• Ways to recognize and repair safety violations
Key Insights:
• Safety is a felt sense, not just a logical decision
• Your nervous system needs consistent cues of safety to calm down
• Safe spaces can be created internally through self-compassion and grounding
• Physical safety often requires modifying your environment and routines
• Emotional safety deepens when you honor your authentic responses
Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/cptsd-making-sense-of-it--6331440/support
Transcribed
28 OCT 2024 · In this episode, we tackle the often misunderstood and debated topic of trigger warnings for those living with Complex PTSD. What exactly are they, and how can you use them without falling into the trap of chronic avoidance? We explore the neuroscience behind why certain content sets off your nervous system and offer a balanced perspective on when a warning helps versus when it holds you back. You will learn practical strategies to assess your own window of tolerance, set boundaries that empower rather than isolate, and communicate with others about what you need. Whether you are new to the concept or have struggled with feeling controlled by triggers, this conversation provides a compassionate, evidence-based roadmap to navigate triggering content in daily life, online spaces, and relationships. We also address the common fear that using trigger warnings means you are broken or weak, and reframe it as a tool for informed self-care.
What You'll Learn:
• How to identify your unique trigger patterns without judgment.
• The difference between safety-seeking and avoidance in CPTSD recovery.
• Practical steps to prepare your nervous system before engaging content.
• Ways to ask for trigger warnings from others effectively.
• How to gradually expand your comfort zone with self-compassion.
Key Insights:
• Trigger warnings can reinforce fear if used as permanent shields.
• Your brain's alarm system is trying to protect you, not punish you.
• Small, controlled exposure teaches the nervous system it is safe.
• Community validation reduces the intensity of trigger responses.
• Self-compassion is the core skill that makes trigger management work.
Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk – foundational trauma book explaining how triggers live in the body.
• Complex PTSD: From Surviving to Thriving by Pete Walker – practical guide on flashbacks and trigger management.
• Trauma and Recovery by Judith Herman – classic text on the stages of trauma healing and safety.
• The Dialectical Behavior Therapy Skills Workbook by McKay, Wood, and Brantley – exercises for distress tolerance and emotional regulation.
• CPTSD Foundation website (cptsdfoundation.org) – free articles, support groups, and educational resources on triggers.
Coming Up Next
Next episode, we explore the inner critic – that relentless voice of shame and self-blame. Learn how to identify its origins in childhood trauma and transform it into a compassionate inner ally that supports your healing.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/cptsd-making-sense-of-it--6331440/support
Transcribed
13 NOV 2024 · In this episode, we dive into the 5-4-3-2-1 grounding technique—a powerful, five-sense tool to pull you out of flashbacks and into the present moment. If you live with CPTSD, you know how easily dissociation or panic can hijack your day. We break down exactly how to use each step to calm your nervous system and reclaim control, even in the middle of chaos.
What You'll Learn:
• How to activate the 5-4-3-2-1 technique in under 60 seconds
• Why grounding works on a neurological level for trauma survivors
• The difference between sensory grounding and emotional regulation
• Common mistakes that sabotage grounding (and how to avoid them)
• How to adapt the technique for public or high-stress situations
Key Insights:
• Grounding interrupts the freeze response by engaging the prefrontal cortex
• The technique works best when practiced daily, not just in crisis
• Each sense (sight, touch, hearing, smell, taste) targets a different trauma trigger
• Pairing grounding with slow breathing amplifies its calming effect
• Over time, grounding rewires neural pathways for greater present-moment awareness
Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• PTSD Coach app (free, from the U.S. Department of Veterans Affairs)
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/cptsd-making-sense-of-it--6331440/support
Transcribed
16 NOV 2024 · In this episode, we dive into the tangled web of social anxiety and CPTSD, exploring how past trauma rewires your brain to expect danger in relationships—and how to start rebuilding trust. If you've ever felt paralyzed by fear of judgment or abandoned by your own nervous system, this conversation offers a roadmap to safer connections and genuine intimacy.
What You'll Learn:
• How CPTSD amplifies social anxiety in relationships
• The freeze response and its impact on connection
• Practical steps to reduce hypervigilance around others
• How to set boundaries without triggering shame
• Why self-compassion is the foundation of trust
Key Insights:
• Social anxiety often masks a deep fear of betrayal
• The nervous system learns safety through small, repeated experiences
• Avoidance reinforces the belief that relationships are dangerous
• Healing requires grieving lost connections from childhood
• True intimacy becomes possible when we stop people-pleasing
Recommended Resources:
• "The Body Keeps the Score" by Bessel van der Kolk
• "Complex PTSD: From Surviving to Thriving" by Pete Walker
• "Adult Children of Emotionally Immature Parents" by Lindsay Gibson
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/cptsd-making-sense-of-it--6331440/support
Transcribed
18 NOV 2024 · In this episode, we explore how music can become a powerful tool for grounding and emotional regulation when living with Complex PTSD. You will discover how specific songs, rhythms, and frequencies can activate your parasympathetic nervous system, helping you move from hyperarousal or dissociation into a state of safety and presence. We break down the science behind music’s effect on trauma memory, share a curated grounding playlist designed for CPTSD recovery, and offer practical tips for using sound to anchor yourself during flashbacks, panic, or overwhelming numbness. Whether you are new to music therapy or looking to deepen your practice, this episode provides a gentle, evidence-based approach to reclaiming your body and mind through the healing power of sound.
What You'll Learn:
• How to build a personal grounding playlist for CPTSD episodes.
• The science of music’s effect on the vagus nerve and trauma.
• Simple listening techniques to interrupt dissociation or hyperarousal.
• Why certain frequencies and rhythms calm the nervous system.
• A step-by-step method to use music as a portable grounding tool.
Key Insights:
• Music bypasses the thinking brain and speaks directly to the body.
• Slow tempo (60–80 BPM) mirrors a resting heart rate for safety.
• Familiar songs can anchor you when your sense of self feels lost.
• Intentional listening rewires neural pathways linked to threat detection.
• Your unique playlist is a customized, always-available resource.
Recommended Resources:
• The Body Keeps the Score by Bessel van der Kolk – foundational trauma research.
• Music and the Brain course on Coursera by Aniruddh Patel – neuroscience of music.
• "Grounding Through Sound" worksheet from the CPTSD Foundation website.
• Spotify playlist "CPTSD Grounding" curated by trauma-informed therapists.
Coming Up Next
Next episode, we dive into the role of breathwork in regulating your nervous system, with three simple patterns you can use anywhere to calm a triggered state.
📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/cptsd-making-sense-of-it--6331440/support
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This show is for adults living with complex PTSD who need trauma-framed, 8–12 minute explainers and micro-tools they can use between therapy sessions—not generic wellness content. We own the lexicon...
show more
This show is for adults living with complex PTSD who need trauma-framed, 8–12 minute explainers and micro-tools they can use between therapy sessions—not generic wellness content. We own the lexicon of complex trauma, CPTSD, flashbacks, dissociation, fawn response, hypervigilance, and trauma boundaries. Every title leads with CPTSD or trauma context. We never publish bare "grounding," "breathing," or "healing journey" episodes that compete with `anxiety` or `grief`; we never promise cures, diagnose listeners, or replace licensed trauma therapy. --- Topics include: CPTSD: Let's Make Sense of This Shit. Audio for this show is produced with AI assistance. Episodes are researched, scripted, and reviewed for accuracy before release.
show less
Information
| Author | Let's Work This Sh*t Out |
| Organization | Let's Work This Sh*t Out |
| Categories | Mental Health , Society & Culture , Health & Fitness |
| Website | www.senseofthisshit.com |
| cptsd@senseofthisshit.com |
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