Healing CPTSD
Healing CPTSD is a podcast dedicated to healing from childhood trauma and complex PTSD. Hosted by Bianca Winter-Mallari, a trauma-informed counsellor and somatic therapist, it explores topics like toxic family systems, intergenerational trauma, attachment, dissociation, and shame. The show delves into recovery through somatics, embodiment, nervous system regulation, parts work, and community. It offers insights for both trauma survivors and professionals.
Episodes
101. Building a Healthy Relationship After Trauma | What I’m Learning
In this personal episode, I’m sharing what I’ve been learning about building a healthy relationship after trauma, including vulnerability, interdependence, triggers, uncertainty and letting someone truly matter to you. I also explore why you don’t have to be fully healed to experience healthy love.Need to work with a trauma informed therapist? BOOK IN YOUR 1:1 S
100. Celebrating 100 Episodes! (And Some Important Updates)
In this special episode, I’m sharing my gratitude for everyone who has listened, supported and connected with the podcast over the past two years. I’m also sharing some important updates about Embodied Self Therapy, including changes to my one to one availability, new ways to work with me, a 50% discount on my resources, and a new fortnightly rhythm for the podcast. Thank you for being here!Need t
99. Why Your Relationships Change When You Start Healing
In this episode, I'm talking about why some relationships deepen, why others fall away, and why relational healing isn’t always about setting boundaries or cutting people off. We explore intimacy, vulnerability, repair, self trust and learning how to stay connected to yourself while being connected to someone else.Need to work with a trauma informed therapist?
98. The Fawn Response & Appeasement
In this episode, we explore the fawn response and why agreement doesn’t always mean consent. We unpack how fawning and appeasement can become survival strategies, how power dynamics shape them, and what healing can look like when it comes to saying no, tolerating tension, and staying connected to yourself.Article: When Agreement is Not Consent. Appeasement is the trauma response no one is talking
97. Don't Ignore The Basics
This week on Healing CPTSD, we explore the foundations of healing from complex trauma and why the basics matter. We unpack sleep, movement, nourishment, connection, nature, and meaning, and how trauma can disconnect us from our body’s needs. We also look at why therapy is only one part of healing and how small changes can support recovery.Need to work with a trauma informed therapist?
96. The Nervous System Trap: When Healing Becomes Another Thing to Achieve
This week, we explore the nervous system regulation trap: when healing becomes another productivity project. We unpack why being regulated all the time was never the goal, how self-awareness can become hypervigilance, and when regulation tools become another form of avoidance. We also look at systemic stress and what a more human approach to healing can look like: flexibility, capacity, embodiment
95. Inside The Therapy Session: What I Actually Help Clients With
In this episode, we explore what trauma therapy actually looks like beyond simply talking about your childhood. We unpack the three core parts of the healing process: processing past experiences with safety and compassion, moving from insight into embodied healing through nervous system regulation, and reconnecting with who you are beyond survival mode.Need to work with a trauma informed therapist
94. Who My Work Is For + How To Know You're Ready For Therapy
In this episode, we explore how to know if you're ready for therapy, what makes a therapeutic relationship the right fit, and how trauma-informed therapy helps you move beyond insight into lasting healing. I also share who I tend to work with, who my approach isn't for, and what you can expect from working together.Need to work with a trauma informed therapist?
93. Why You're Not Seeing Progress In Therapy
In this episode, we explore why you can spend months or even years in therapy and still feel stuck, the seven most common reasons healing can plateau, how to recognise when insight has become your comfort zone, why real change happens through practice and integration between sessions, and what meaningful progress in trauma recovery actually looks like.Need to work with a trauma informed therapist?
92. Self-Awareness Alone Isn't Enough (The Missing Pieces To Your Healing)
In this episode, we explore why self-awareness is only the beginning of trauma healing, why understanding your patterns doesn't automatically change them, and how embodiment and integration help you finally create lasting change. We unpack why you can know exactly why you react the way you do and still feel stuck in the same patterns, how awareness can sometimes become another survival strateg
91. Not Seeking Support Is Costing You Your Life
In this episode of Healing CPTSD, we'll be talking about why so many trauma survivors struggle to ask for help and how hyper-independence, avoidance, and the fear of opening up can keep us stuck in survival mode. We also explore why some people have been hurt in therapy, the importance of trauma-informed support, and what becomes possible when healing happens through safety, relationship, and
90. Why High Functioning Trauma Is So Hard To Spot
In this episode of Healing CPTSD, we'll be talking about high-functioning trauma, why so many trauma survivors look like they have it all together while feeling disconnected, exhausted, or numb inside, and how survival mode can hide behind traits like independence, productivity, and people pleasing. We explore how trauma shapes our identity, why healing isn't about becoming a perfect versi
89. Agency: Is Life Happening To You or For You?
In this episode, we'll explore the difference between blame and responsibility, and how trauma can leave us feeling powerless, stuck, frozen, or disconnected from our own sense of agency (minus the toxic positivity or denial of the very real systems and circumstances that shape our lives). And of course, we'll talk about the gradual process of reclaiming your ability to participate in your
88. Overfunctioning In Relationships
In this week’s episode of Healing CPTSD, we'll be talking about over functioning in relationships – why trauma survivors often become the caretakers, fixers, and emotional managers, and how these patterns quietly disconnect us from our own needs. We explore how childhood trauma conditions us to associate love with usefulness, emotional labour, hypervigilance, and self abandonment – but most im
87. Rest As Resistance
This episode of Healing CPTSD explores why so many trauma survivors struggle to slow down, why rest can feel deeply uncomfortable for the nervous system, and how our worth becomes tied to productivity inside systems that profit from our exhaustion. We talk about trauma, hypervigilance, burnout, late stage capitalism, and the ways we have been conditioned to override our body’s natural rhythms. Thi
86. Purpose: Why So Many of Us Feel Lost
Feeling lost? In this episode, we'll be talking about purpose, identity, and why so many trauma survivors feel disconnected from direction, meaning, and themselves. We unpack the pressure to tie purpose to productivity, success, or career achievement, and why healing often creates the capacity to reconnect with curiosity, creativity, play, and possibility again. This conversation is a gentle r
85. Mastering No Contact (You’re Allowed to Have Boundaries)
In this week’s episode of Healing CPTSD, we'll be talking about mastering no contact, why boundaries can feel so terrifying for trauma survivors, and how childhood trauma wires us to prioritise connection over authenticity and self protection. We explore the grief that often comes with distancing yourself from family, the guilt and self doubt that can surface, and why so many people stay in ha
84. Rupture & Repair In Relationships: How To Get Better At Conflict
In this episode of Healing CPTSD, we'll talk about the cycle of rupture and repair in relationships and why repair, not avoiding conflict, builds trust, safety, and intimacy. With complex trauma, rupture can feel threatening and lead to shutdown, people pleasing, avoidance, or defensiveness, especially without healthy models of repair. I share how I approach repair by pausing when things escal
83. How To Build Self-Trust
In this short episode, we'll explore why self trust can feel difficult, especially if you grew up staying small, being shut down, or people pleasing to stay safe, and how to rebuild it. Self trust is not about perfect decisions, but about building a relationship with yourself by listening inward, recognising your needs, and following through on small consistent actions. Breaking small promises
82. Is It My Intuition, Or Is It My Trauma?
In this short, we'll explore the difference between intuition and anxiety, and why it can feel so hard to tell them apart. We look at how overthinking can cloud our inner knowing and how coming back into the body can help bring more clarity. I also touch on the role of regulation and creating a bit more space in your day so you can actually hear yourself. A simple, reflective episode if you’ve
81. Day In The Life As A Therapist In Her Slow Era
This episode is more of a behind the scenes, day in the life of a therapist – a personal share about what’s been nourishing me lately. Life has been slowing down in some really beautiful ways and I've been leaning into a softer pace of living. I talk about the small rituals and practices that help me stay grounded while running a growing practice. Need to work with a trauma informed therapist?
80. How I Self-Regulate As A Somatic Therapist
In this episode of Healing CPTSD, I take you behind the scenes on how I self-regulate when I’m spiraling. As a somatic therapist, who tends to get stuck in her head, I ground myself by tuning into simple body sensations . I’ll share the approach and tools that help me reconnect, without overcomplicating things. If you’ve been caught in the headspace lately, come join me and let’s drop back into th
79. Patriarchy Hurts Men Too: Toxic Masculinity and Healing the Masculine
Men aren’t the problem — patriarchy is. In this episode, I explore how patriarchy harms men by teaching boys that strength, stoicism, dominance, and achievement define their worth, while vulnerability is unsafe. When normal human needs for connection and support go unmet, that pressure can turn into shame, loneliness, anger, and disconnection, feeding toxic masculinity and making healthy relations
78. Breaking Up With Being "Good" – From People Pleasing To Authenticity
In this episode, I talk about what I call “goodness conditioning” — the pressure many of us feel to be easy, agreeable, and not rock the boat. For people with childhood trauma or CPTSD, these patterns often began as survival strategies. Over time this can create a disconnect between what you say yes to and what your body actually feels, often leading to burnout, resentment, and losing touch with y
77. Anxiety
In this episode of Healing CPTSD, we unpack anxiety. Rather than focusing on labels or diagnosis, we'll understand anxiety through a trauma informed, nervous system lens, acknowledging it as a survival response. I also walk you through some gentle, practical ways to work with anxiety instead of against it.Need to work with a trauma informed therapist? BOOK IN YOUR 1:1
76. What Happens After Collapse? The Individual & Collective Body
🔥 NEW Global Crisis Holding Sessions | BOOK NOWIn this episode of Healing CPTSD, we’re talking about collapse — both in the nervous system and in societal systems. Many of us are carrying more than just our personal stories. I explore what shutdown can look like when things are just too much, or those “straw that broke the camel’s back” moments
75. Healing Isn't Linear
🔥 NEW Global Crisis Holding Sessions | BOOK NOWIn this episode, we're exploring what it really means when we say “healing isn’t linear,” and why recovery from complex PTSD often feels like one step forward and two steps back. I unpack the difference between a straight-line, productivity-based mindset (linked to perfectionism and wider cultura
74. F*ck The Patriarchy: Permission To Feel Your Feminine Rage
🔥 NEW Global Crisis Holding Sessions | BOOK NOWIn honour of Women’s Day, this episode gives you permission to feel and embody your feminine rage. It’s an honest conversation about patriarchy — not as an abstract idea, but as a system that lives in women’s bodies, shaping everything from hypervigilance to internalised misogyny, and leaving so many w
73. What Are We Healing For? Imagining a World That Can Hold Us
🔥 NEW Global Crisis Holding Sessions | BOOK NOWIn this episode of Healing CPTSD, we're exploring the question: what are we actually healing for? With everything happening in the world right now — the rise of right-wing fascism, late-stage capitalism doing what it does best, ongoing colonial harm, and the very real climate crisis — it can feel hea
72. Trauma is Political
🔥 NEW Global Crisis Holding Sessions | BOOK NOWThis episode invites you into a very real, honest conversation about doesn't get named in therapy spaces enough — trauma is political. Your pain didn’t come out of nowhere, and it doesn’t exist in a vacuum. We talk about how your nervous system, your symptoms, and the way you’ve learned to survive are
71. From Survival to Steadiness: Life Update + Setting The Tone For 2026
🔥 NEW Global Crisis Holding Sessions | BOOK NOWThis first episode of Healing CPTSD for 2026 is an unscripted reintroduction and a reflection on the personal and professional shifts that have shaped Embodied Self Therapy over the past few years. Here I share why community, slowness and relational safety have become even more central to how I practice. This
70. 2025 Wrap Up + Thank You
🎁 SILLY SEASON SURVIVAL GUIDE | FREE DOWNLOADThis episode is a gentle chat to reflect on the year that's been, to say thank you for being here, share some personal life updates and take a soft look ahead at what’s coming in 2026. Healing CPTSD will be taking a break until February, but don't you worry, I leave you with supportive resources you can lean on to get you through the holiday per
69. Finding Your Sense Of Self
In this week’s episode, we’re looking at what it really means to have a sense of self, and why it can feel unclear or missing after complex trauma. When survival has shaped your identity, it’s common to lose touch with your needs, preferences, boundaries, and inner voice. We’ll talk about how trauma impacts identity development and explore practical ways to reconnect with who you are now: through
68. Exploring Embodiment: "How Do I Be In My Body?"
This episode invites you into a gentle exploration of the concept of embodiment — what it truly means to be in your body, and how you can begin cultivating safety, awareness and self-connection at a pace that honours your nervous system. We dive into how trauma impacts your ability to feel present in your body, why embodiment can feel difficult or unsafe, and the foundational steps that help you r
67. Are You A Highly Sensitive Person?
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate This episode explores what it really means to be a highly sensitive person (HSP) and how to embrace your sensitivity as a str
66. HALTS: A Simple Check-In Tool to Support Emotional Regulation
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate Here I explain HALTS, an acronym that stands for Hungry, Angry, Lonely, Tired, Sick/Stressed/Sensitive.This simple framework
65. Your Experience Is Valid: Understanding Emotional Invalidation and It's Impact
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate In this episode, we explore the deep and lasting effects of invalidation — how being dismissed, minimised or misunderstood can shape
64. Overcoming Perfectionism: Insights from a Recovering Perfectionist
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate In this episode of Healing CPTSD, we explore the roots of perfectionism and how it often develops as a protective response to trauma and fear
63. The Search For Home: Finding Your Self, Belonging and Meaning When You've Never Really Had It
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate In this episode, we explore what it really means to feel at home— both in the world and within yourself. We'll talk about what impacts our sense of b
62. Reclaiming Your "No". Using Anger To Assert Your Boundaries
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate In this episode of Healing CPTSD, we explore the vital process of reclaiming your “No” — and why learning to set boundaries is such a powerful act of
61. Somatic Trauma Releases: How The Body Discharges Energy, Recalibrates And Processes Trauma
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate In this episode of Healing CPTSD, we dive into the fascinating process of somatic trauma releases — how the body holds onto unresolved survival energy and th
60. Implicit Memory: How Trauma Is Stored In The Body
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate In this episode, we’re exploring implicit memory — the way trauma can live in the body and nervous system, often below conscious awareness. Unlike explicit memory, w
59. Safety
In this episode, we’re exploring one of the most essential pieces of trauma recovery: safety.Safety is so much more than the absence of threat. Through a trauma-informed lens, it’s about connection, choice, and regulation. Together, we’ll unpack what safety really means, why it’s so central to healing, and how trauma reshapes our ability to sense when we are safe.I’ll guide you through concepts li
58. Guided Practice: Non-Sleep Deep Rest
In this episode. I’ll be guiding you through a Non-Sleep Deep Rest (NSDR) practice. NSDR is a simple yet powerful way to calm your nervous system, regulate stress, and invite deep restoration.Before we begin, I’ll share what NSDR is and why it’s such a supportive tool for trauma recovery and everyday overwhelm. Then, I’ll lead you through a 15 minute practice you can use anytime you need to reset,
57. Sexual Embodiment & Reclamation after Trauma
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate In this episode, we explore the deeply personal and powerful journey of sexual embodiment as an act of reclamation after trauma.Together, we unpack the layers (cultural, societal, and personal) tha
56. Plant Medicines: Healing With Psychedelics
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate In this episode, I share the role that plant medicine has played in my own healing journey – how these powerful tools have supported my trauma recovery, the importance of intention and integration,
55. You're Not "Too Woo Woo" – Spirituality in Therapy
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate In this episode, we’re holding space for the part of you that wonders if you're too spiritual, too intuitive, or just too much.If you’ve ever felt hesitant to bring your mystical or inner experienc
54. Representation and Safety in Therapy for POC
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate In this episode, I’m diving into the need for decolonised, culturally resonant therapy — especially for those of us who’ve been historically excluded or pathologised by mainstream mental health systems.We’
53. Is ChatGPT Replacing Your Therapist?
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate Is ChatGPT replacing your therapist? As a trauma-informed counsellor and somatic therapist, I reflect on the benefits and increased accessibility of AI, while also naming its limitations –especially when it comes
52. Resisting The Doomscroll
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate In this episode, we’re exploring the phenomenon of doomscrolling: why we do it, how it impacts our nervous systems and practical ways to step out of the cycle. We'll chat about how to engage with media more sust
51. Modern Life Has Us Distracted: Reclaim Your Personal Power and Intuition
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donateThis episode explores how modern life keeps us distracted and disconnected from the natural world, each other, our bodies, and our intuition. We unpack how constant input from technology numbs our inner knowing and diminis
50. Your Permission To Be Exhausted: Navigating Trauma and Healing in Today's World
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate In this episode, I'm giving you permission to feel exhausted. Acknowledging the systems that keep us disconnected and the weight of personal and collective trauma, we'll explore the importance of rest and community in o
49. How To F*ck The System (Whilst Still Living In It)
🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOAD🔥 NEW Global Crisis Holding Sessions | BOOK NOW🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate In this episode of Healing CPTSD, I unpack the major systems shaping our inner and outer worlds — colonialism, capitalism, patriarchy, white supremacy — and how they impact trauma, burnout and disconnection.I share a framework to h
48. Mini Guided Somatic Practice To Lift Out Of Shutdown
I’ll guide you through a short simple, somatic practice designed to gently lift you out of states of collapse, shutdown or dissociation. This movement practice explores the connection between posture and the nervous system, helping you shift back into presence with compassion and care. Save this one for later!Need to work with a trauma informed therapist? BOOK IN YOUR 1:1 SESSIONS WITH ME
47. The Dangers of Suppressing Emotions
Following a mini series unpacking emotions, this episode explores the hidden dangers of emotional suppression. We’ll unpack how unresolved emotions can manifest as chronic physical conditions, drawing insight from the groundbreaking work of physician Dr. Gabor Maté. Tune in to learn why befriending your emotions is vital for holistic health and wellness. If you're someone who tends to bottle it al
46. Curiosity: Your Most Useful Life Skill
This episode of Healing CPTSD finishes off a mini series unpacking emotions. Today we're talking about curiosity.I share how curiosity can be a quiet but potent force in trauma recovery — one that helps you move toward insight, connection, and a deeper sense of self. We explore how this emotion gently invites us to approach our inner world without judgment, opening up space for compassion, healing
45. Build Your Confidence and Self Worth
🎁 Get 40% off all resources to celebrate Healing CPTSD turning one with the code GRATITUDE at checkout 🎁 Nervous System Workbooks | EMBODY The WorkshopIn this episode of Healing CPTSD, we’re unpacking what it really means to build confidence and self worth (spoiler alert: it’s not loud, performative, or fake-it-til-you-make-it energy).We’ll explore why confidence can feel so o
44. Loneliness: When You Crave Connection and Fear It Too
🎁 Get 40% off all resources to celebrate Healing CPTSD turning one with the code GRATITUDE at checkout 🎁 Nervous System Workbooks | EMBODY The WorkshopIn this episode, we're diving into the tender experience of loneliness — and how it hits differently when you’ve lived through trauma. We'll explore how loneliness isn't just about being alone, but about feeling disconnected, unseen,
43. Why You Feel So Guilty — and How to Stop
🎁 Get 40% off all resources to celebrate Healing CPTSD turning one with the code GRATITUDE at checkout 🎁 Nervous System Workbooks | EMBODY The WorkshopThis episode I’ll walk you through how to tell the difference between healthy and toxic guilt, and share tools and reflections to help you work with it in a more compassionate and embodied way. If guilt has been lingering in your system for
42. How Gratitude Helps Us Heal
🎁 Get 40% off all resources to celebrate Healing CPTSD turning one with the code GRATITUDE at checkout 🎁 Nervous System Workbooks | EMBODY The WorkshopThis episode marks one year of the podcast and two years of Embodied Self Therapy. I’m feeling EXTRA reflective, so it felt right to drop into the theme of ✨gratitude✨ — not the fluffy, spiritual-bypass-y kind, but the real, embodied experience t
41. Getting Comfortable with Anger
In this episode of Healing CPTSD, we dive into the complex emotion of anger as part of our series on unpacking emotions. I'll explain how anger is actually a crucial boundary setter and protector, and how trauma can complicate our relationship with it. We'll discuss how to identify, understand, and express anger in a healthy way to support our healing.Topics explored:- Understanding Anger-
40. Befriending Fear & How To Use It For Personal Growth
Is fear keeping you stuck? In this week’s episode of Healing CPTSD, I explore how we can shift our relationship with fear — not by pushing it away, but by learning to work with it. Fear, like all emotions, carries wisdom. When we learn to understand its language, it can become a powerful tool for growth and healing.Topics explored:The connection between fear and the nervous systemHow to differenti
39. The Grief of Healing
Navigating the Grief in Healing: Understanding and Honouring the ProcessI believe that grief goes hand in hand with healing from childhood trauma. In this week’s episode, we'll explore why that is and how we can work with it. Acknowledging the struggle with coming to terms with the intangible loss of a childhood, relationships, or past selves is a crucial part of healing from complex childhood tra
38. Your Emotions Are Telling You Something
In this episode, we'll dive into how emotions work as an internal navigation system — and how trauma can disrupt those signals, leaving us feeling confused about our emotions or unable to trust ourselves. I’ll be sharing practical ways to safely reconnect with your emotions and also talk about the role of the nervous system, common trauma responses like dissociation, and why building somatic aware
37. Self-Sabotage
In this episode, we explore what self-sabotage really is, how it shows up in our lives, and why it’s often tied to nervous system responses and early conditioning. You'll also get some practical tools to help you start to break free from self-sabotaging patterns and start making choices that support your growth and wellbeing.Need to work with a trauma informed therapist?BOOK IN YOUR 1:1 SE
36. Debunking Myths About Nervous System Regulation
Debunking Myths About Nervous System Regulation in Complex PTSD HealingIn a world flooded with misinformation, it’s easy to feel overwhelmed when it comes to understanding nervous system regulation. In this episode, we’re breaking down three common myths and misconceptions to make nervous system regulation more accessible and easier to grasp. Tune in to gain deeper insight into how mastering your
35. Building Aligned Community (How to Make Friends and Keep Them)
This episode explores the importance of creating and nurturing aligned communities. We'll unpack the (very common and socially anxiety provoking!) challenge of making and keeping friends when living with complex trauma and understand the significance of meaningful relationships in the healing process. You'll learn what aligned community means, how to identify the right kinds of friendships, and pr
34. How to Heal: Fundamentals for the Healing Journey
Today we dive into the fundamentals of healing from complex PTSD and trauma, recognising that healing is a subjective and ongoing journey, not a destination. We discuss the importance of understanding the wider context of our struggles, which are often influenced by systemic issues like capitalism and patriarchy, and underscores that healing isn't just an individual endeavour. I'll highlight what
33. Nowhere Is Safe! Healing Trauma in an Unsafe World
In this episode of Healing CPTSD, join me as we delve into the pervasive sense of unsafety many individuals feel in today’s world. We explore the impact of global events, personal trauma, and systemic oppression on our sense of security. I'll also discuss the importance of cultivating an internal sense of safety, even when external environments feel threatening. Here, I highlight four key stra
32. Shame (And How Talk Therapy Reinforces It)
In this episode, we discuss the complex and often challenging emotion of shame, specifically in the context of complex trauma (CPTSD). We dive into the evolutionary function of shame, differentiating between healthy shame and toxic shame, and discusses how traditional talk therapy may inadvertently reinforce feelings of shame in trauma survivors. We'll explore the benefits of somatic therapy, whic
31. Reorienting After Travel & Burnout + A Bonus Guided Practice
In this first episode of 2025, join me Bianca, as I catch up with you all after a much-needed break. I casually discuss my experiences with burnout after nine months of traveling last year, and share my personal highs and lows from my journey.At the end of the episode, I guide you through an embodied practice to help you reconnect with your purpose and intention for the year ahead.41:26 Embodied P
30. My Wish For You in 2025
🎁 FREE DOWNLOAD | SILLY SEASON SURVIVAL GUIDE
🍉 DONATE TO FAMILIES IN GAZA
In this final episode of Healing CPTSD for 2024, I reflect on the year that's been and share my wish for you for the new year to come. Thank you all so much for a wonderful year. Your support and engagement in this community are deeply appreciated. Healing CPTSD will return in February, until then I'm wishing you a smoo
29. Tips For Surviving The Holidays
🎁 FREE DOWNLOAD | SILLY SEASON SURVIVAL GUIDE
In this episode of Healing CPTSD, I talk about the unique challenges many of us face during the holiday season, especially when it comes to family interactions. I know these times can bring up stress, anxiety, old wounds and coping mechanisms, particularly for those with complicated family dynamics or a history of childhood trauma. That’s why I’m sha
28. Honouring The Inner Child + Grief During The Holidays
SILLY SEASON SURVIVAL GUIDE | FREE DOWNLOAD
WORK WITH ME IN 2025 | BOOK YOUR SESSIONS
As we transition into the Christmas season, it’s important to acknowledge the unique complexities that come with living with childhood trauma and how we relate to the holidays. This time of year is generally seen as a time to celebrate, associated with feelings of joy, excitement and connection – but for those o
27. Values: Tools For The Future
WORK WITH ME IN 2025 | BOOK IN YOUR SESSIONS
Whether we are conscious of them or not, our values influence how we live our lives. This episode explores values and how we can use them as tools to make decisions, navigate uncertainty, plan for the future, build out our self-concept and ultimately curate an aligned life.
This episode also includes a step-by-step practice to help you identify your
26. Dissociation: What It Feels Like
BOOK IN YOUR 2025 THERAPY SESSIONS WITH ME
SIGN UP | EMBODY THE WORKSHOP
Dissociation is something that lot of people experience, but may not fully understand. Here we discuss some of the signs and feelings associated with dissociation so that you can maybe identify if this is something that's happening to you, why it happens and what to do when it does happen.
Need to work with a traum
25. How To Feel Your Feelings
BOOK IN YOUR 2025 THERAPY SESSIONS WITH ME
SIGN UP | EMBODY THE WORKSHOP
This episode focuses on how to actually feel your feelings – something that is so much easier said than done, right? Truly feeling our feelings is a challenge especially if you are someone who has experienced trauma, and the common go-to coping mechanisms are avoidance, intellectualising, overanalysing. Sound familia
24. How Dysregulated Are You?
This episode explores the question “how dysregulated are you?”. Hopefully by the end of this discussion, you'll have the awareness to accurately answer that question for yourself. This is for you if you resonate with the experience of being completely cut off from feeling, or you feel you’re on an emotional rollercoaster.
Topics explored:
What do we actually mean by dysregulation?
What contri
23. Comforting Affirmations For When You Need Care
In this episode, I offer up affirmations that hopefully can comfort you, support you, for you to listen to in those times when you're feeling a tender and sensitive. Please go gently as you listen along, being mindful of your emotional experience.
Need to work with a trauma informed therapist?
BOOK IN YOUR 1:1 SESSIONS WITH ME
BOOK A FREE 15 MIN CHEMISTRY CALL
RESOURCES TO SUPPORT YO
22. What To Do When You're Spiralling
This episode guides you through what to do when you're "spiralling". The downwards spiral is a very common experience for those living with complex PTSD – one second you're triggered, then your thoughts start racing, you start catastrophising, everything all of a sudden feels overwhelming and before you know it, you're lost in the vortex.
We chat about what "spiralling" feels like, the mindbody
