Surviving Stressful Family Gatherings with CPTSD - Proven Tools for Calm and Connection

Family weddings, reunions, birthday dinners—even small get‑togethers—can trigger deep anxiety when you’re living with CPTSD. In this episode, Gregory shares research‑backed breathing, grounding, and self‑compassion techniques you can use before, during, and after any family event. Learn how to spot your personal triggers, claim quick “safe spots,” and set gentle boundaries so you can stay present, enjoy the moments that matter, and avoid burnout.Key TakeawaysMaster the 4‑7‑8 breathing hack to soothe your nervous system in just minutesIdentify a “safe spot” and practice the 5‑4‑3‑2‑1 grounding exercise under tables or in linesUse rehearsed boundary scripts (“I need a quick break,” “Let’s change the subject”) to protect your calm without guiltCultivate self‑compassion mantras (“I’m doing my best,” “This feeling will pass”) to quiet your inner criticDebrief with a simple recovery ritual—journaling, a walk, a warm bath—to reinforce safety cues post‑eventWhat You’ll DiscoverHow CPTSD rewires your brain to scan for danger—and why that can misfire at family functionsPractical steps to prep your mind with visualization and phone‑based breathing appsReal‑life listener stories of staying calm at weddings, reunions, and holiday dinnersLong‑term strategies from polyvagal theory and mindful self‑compassion to shift your baseline toward safetyResources MentionedThe Polyvagal Theory in Therapy by Deb DanaMindful Self‑Compassion by Kristin Neff & Christopher GermerInsight Timer & Breathwrk apps for guided breathing and meditationOnline CPTSD support groups (Facebook, Meetup)Next Episode PreviewComing up: “Daily Grounding Practices for Lasting CPTSD Recovery”—learn five simple rituals you can weave into your mornings and evenings to gradually retrain your brain and body toward calm.📩 Share Your Story: [email protected]💛 Support Our Work: Join our Supporters Club at spreaker.com/c‐ptsd‐let‐s‐make‐sense‐of‐this‐sh‐t--6331440/supportSubscribe now and never miss an episode on healing from complex trauma—because you deserve peace, even at the family table. Become a supporter of this podcast: https://www.spreaker.com/podcast/c-ptsd-let-s-make-sense-of-this-sh-t--6331440/support.

Fecha de Publicación: 20 de abril de 2025

Duración: 12 min