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 Takeaways- Master the 4‑7‑8 breathing hack to soothe your nervous system in just minutes
- Identify a “safe spot” and practice the 5‑4‑3‑2‑1 grounding exercise under tables or in lines
- Use rehearsed boundary scripts (“I need a quick break,” “Let’s change the subject”) to protect your calm without guilt
- Cultivate self‑compassion mantras (“I’m doing my best,” “This feeling will pass”) to quiet your inner critic
- Debrief with a simple recovery ritual—journaling, a walk, a warm bath—to reinforce safety cues post‑event
What You’ll Discover- How CPTSD rewires your brain to scan for danger—and why that can misfire at family functions
- Practical steps to prep your mind with visualization and phone‑based breathing apps
- Real‑life listener stories of staying calm at weddings, reunions, and holiday dinners
- Long‑term strategies from polyvagal theory and mindful self‑compassion to shift your baseline toward safety
Resources Mentioned- The Polyvagal Theory in Therapy by Deb Dana
- Mindful Self‑Compassion by Kristin Neff & Christopher Germer
- Insight Timer & Breathwrk apps for guided breathing and meditation
- Online 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.
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