drglenndoyle

Trauma Brain has some BS it would like you to smell.

No one can tell you what’s going to happen next. 

That includes Trauma Brain, the internalized voices of your abusers and bullies, camped out inside your head right now, telling you everything is going to be horrible and you’re going to fail. 

Look, maybe everything is going to be horrible. Maybe you are going to fail. 

But maybe not. 

Trauma recovery is not about guaranteeing anything. I wish working your trauma recovery could “guarantee” anything— but it won’t. 

Here’s what I do know: working our trauma recovery, with awareness and commitment, gives us our best shot at a life we don’t hate. 

It gives us our best shot of being in a position to experience things we like. 

It gives us our best shot at meeting our needs. 

But it doesn’t “guarantee” any of that. 

Watch what Trauma Brain does with what I just told you: Trauma Brain very likely is whispering in your ear right now, telling you that if working your trauma recovery doesn’t “guarantee” anything, then it’s not worth bothering with. 

After all, paying attention to your self talk, your mental focus, your physiology— it’s all hard. It’s all a hassle. 

Of course, what Trauma Brain is conveniently neglecting to tell you is, NOT working your recovery— just letting your trauma programming run on autopilot— is also hard. It’s also a hassle. 

And, importantly, letting your trauma conditioning run on autopilot is hard and a hassle in a way that you did not choose. It was chosen for you, by the behavior of your abusers and bullies. 

The “hard” and hassle involved in trauma recovery orients you toward what YOU want and what YOU value. That’s not true of the “hard” and hassle of trauma programming. 

Your mileage may vary, but if both options are hard and a hassle, I’ll go with the “hard” and hassle that gives me some options for actually living a life I like. 

Here’s the other thing about trauma recovery: while it may be hard and a hassle, the component skills are things we’re all doing all the time anyway. 

We’re always talking to ourselves. We’re always mentally focusing on something. We’re always breathing and using our physiology in some way. 

Trauma recovery doesn’t ask us to invent new tools out of whole cloth. 

It asks us to adjust the way we’re doing things we do all day, every day we’re alive. 

Is it really any skin off our nose to adjust how we talk to ourselves? It costs us nothing. 

It costs us nothing to adjust how we direct our mental focus or “spotlight.” 

It costs us nothing to breathe and use our physiology intentionally, as opposed to letting it all run on autopilot. 

None of that is to say these things are EASY— but they’re free. And there is no downside to experimenting with them. 

Talking to ourselves, leveraging our mental focus, and utilizing our physiology in recovery supportive ways are all unfamiliar, and it might feel awkward or cringe or even dangerous to shift how we manage these things. That’s absolutely true. 

But don’t let Trauma Brain tell you that recovery is going to ask us to invent or learn entirely new skills that are overwhelming. 

When I tell you you can recover from trauma, I’m not just spouting inspirational bullsh*t. 

What I mean when I say that is that trauma injures us in specific ways— and there are specific tools that tend to help humans recovery from those injuries which are not outside of the behavioral repertoire of anybody reading this. 

I know, I can hear Trauma Brain now. It’s working overtime to invent reasons why trauma recovery might be be possible for some people, but not for you. 

That’s what it does. 

What a bunch of BS (Belief Systems). 

Breathe. Blink. Focus. 

And lock in on the next recovery supporting micro decision. No more, no less. 

drglenndoyle

So maybe you’re disappointing someone. And?

I cannot guarantee that you’re not disappointing someone. How the hell would I know? 

You may well be disappointing someone. I know I am. 

Who am I disappointing? Plenty of people whose vision of life does not align with mine. Which would include my family of origin and my abusers (categories that are not mutually exclusive, but do not overlap completely either). 

I imagine you are, actually, disappointing someone. 

Maybe your family. Maybe people in your spiritual community. Maybe people who strongly align with the culture you grew up in. 

I’ve never loved disappointing people. 

But part of my trauma recovery— and probably part of yours, too— is accepting that disappointing people is not the end of the world. Truly. 

When we grow up without the necessary support and safety to become our own person and develop confidence in our ability to handle life, we get very, very invested in others’ opinions of us. 

That “fawn” people pleasing response doesn’t come out of nowhere. 

It’s not just that we think we have to please and appease others to stay safe; it’s also that we believe if we DON’T conform to everyone’s expectations and desires, that we might actually lose our identity. 

That might sound strange, but many people reading can identify. So to speak. 

Who are we if we’re not checking all the boxes, being who “they” want us to be? 

Many of us grew up without permission to be our own person— to have our own standards and goals about what our life should be all about. 

Hell, many of us were implicitly or explicitly threatened if we DARED to have a life vision that didn’t align with the people who raised us. 

Fast forward to now: OF COURSE we feel all kinds of pressure to be who “they” expect, who “they” want. 


The alternative might feel like being nobody at all. 

As we work our trauma recovery, we’re going to find that one of the most powerful factors in how we think, feel, believe, and behave, is our identity. 

One of the big reasons many survivors struggle to change our patterns is, we have an identity that we believe precludes us changing those patterns. 

Put another way, we may change some patterns for a short period of time— but if we truly believe we’re “just not the kind of person” who continues that new pattern, we won’t. We’ll go back. 

Our nervous system doesn’t like instability in our identity. That’s why it’ll try to drift back, again and again, to our familiar identity— even if that identity is painful. 

It’s also why we’ll cling to the identity that was handed to us by our abusers and bullies— instead of taking the risk of creating an identify of our own in recovery. 

Almost every CPTSD survivor struggles with this. You’re not alone in this. It’s what CPTSD does: it hijacks our identity, and makes us believe that to disappoint or confuse someone with our new behavior is dangerous. 

Changing our patterns IS dangerous— to CPTSD’s ability to make us miserable. 

Screw it. Disappoint “them.” Confuse “them.” Create and deepen an identity and life they have no clue how to process. 

Losing the prefab identity life handed us without our input or consent is one of the most amazing things that can happen to us. 

One of the scariest, too. So no need to rush it, or shame yourself for struggling with it. 

Breathe. Blink. Focus. 

And go disappoint someone today. 

drglenndoyle

Self-talk and our most important relationship.

A core principle in trauma recovery is that our relationship with ourselves is the one that needs to be developed and protected more than any other. 

It’s one of the reasons why the Internal Family Systems approach and others like it are so useful in trauma work. 

The relationship with ourselves is what complex trauma f*cks up— and the relationship with ourselves is the one that we have to reformat and strengthen. 

It’s why I focus on self-talk as the first of the the three main trauma recovery tools I emphasize. 

(I know, you’re sick of me repeating self-talk, mental focus, and physiology over and over again— but EVERY effective trauma recovery tool comes back to a combination of those basics.)

Self-talk is not just the noise that happens to occur in our heads. 

It’s how we communicate to ourselves and our “parts” what things mean and what’s going on. 

It’s what CPTSD hijacks, alongside our mental focus and physiology. 

We need the inside of our head and heart to be safe for us. 

We need to know that when we turn toward ourselves to understand and process what things mean and what’s going on, that we won’t blithely repeat our abusers’ and bullies’ talking points. 

We need to know that, if we turn toward ourselves when we’re triggered, we will respond in the voice of a gentle, wise, realistic mentor— not a saboteur. 

Someone who loves us, not someone who hates us. 

I understand that some people think “self talk” sounds like weak sauce in the face of the symptoms and stressors we experience in CPTSD. 

I don’t think self talk solves all our problems. 

I do think it’s a necessary tool to use and the gateway to deeper self-communication and self-support that is the backbone of realistic trauma recovery. 

We manage our relationships through communication, and largely through words— including our relationship with ourselves. 

That relationship we carry with ourselves 24/7/365, that relationship that has been to hell and back thanks to the programming and conditioning of our abusers and bullies. 

What we say when we talk to ourselves really, really matters. 

How we feel when we engage with ourselves really, really matters. 

Safety starts inside. 

We could be in a totally “safe” situation physically, but if we’re not safe inside our own head and heart, if we’re afraid of or expecting an attack from ourselves, our old programming, Trauma Brain— then we’re not truly safe. 

Have your own back. 

Be on your own side. 

Come hell or high water, no matter how our old conditioning is pressuring us to go back to what’s familiar, what we know, the cognitive and emotional and behavioral patterns we’re “good” at. 

If nothing changes, nothing changes. 

Breathe. Blink. Focus. 

And check in with yourself— all of you. 

drglenndoyle

It’s your gentleness vs. the sh*t show.

For many CPTSD survivors, it took a lot of pain and chaos to make us as gentle and mindful as we are. 

We’ve seen, we’ve experienced, the sh*t show. 

We have no desire to visit the sh*t show on anybody else. 

Sometimes, though, that “fight” response makes us seem a little combative. 

Sometimes that “flee” response makes us seem like we don’t like people. (And, of course, sometimes we don’t like people— and there’s nothing wrong with that.) 

Sometimes that “freeze” response can make us feel like we’re holding back or holding out on people. 

That is to say: sometimes trauma responses are going to make us feel or seem like people we aren’t. 

And yet, we still want to be gentle with the world, with other people, especially with animals. 

The vast majority of the CPTSD survivors I’ve ever met have wanted nothing more than to heal the world. 

We’ve decided the sh*t show stops with us. Which is why we go through the hassle of working a recovery. 

We don’t want to be like our abusers. 

Our abusers could not fathom doing the amount of kind of work we do in trauma recovery. 

I don’t care who your abusers were, whether they were people or institutions— they were gross.

The sh*t show actually belongs to them, even though we’re the ones who pay the price for their chaos. 

It’s actually a f*cking miracle we’re as gentle as we are. 

If you’re reading this, you’re doing something your abusers could not fathom. You’re reading, studying, taking in material to improve your life, to make things different. 

Remember that. 

Even when it feels like it’s an uphill battle, if when it feels like it’s not working, even when it feels hopeless and pointless— you’re committed to, and working to definitively, end, the sh*t show. 

I admire and love your gentleness. 

It’s not a weakness, it’s a superpower. 

And I’m not just saying that as a bullsh*t therapist trope— I mean I want and need more people like you in the world to push back the sh*t show. 

Breathe. Blink. Focus. 

drglenndoyle

Psst. “Gaslighting yourself” is not a thing.

Yes, you and I might run patterns of thinking, feeling, and behaving that have been conditioned by our past experiences. That’s how conditioning works. 

It doesn’t mean we’re “doing it to ourselves.” 

I understand what people mean when they implore us to “stop gaslighting ourselves”— but I’ve never been comfortable with that language. 

We don’t “gaslight ourselves.” 

Gaslighting is an abuse tactic. 

In using the term “gaslighting ourselves,” we’re shifting blame from those who abused us— those who really did gaslight us— to us. 

Us being vulnerable to an abuser’s gaslighting is not us “gaslighting ourselves”— even if we’re still vulnerable to it or suffering from it years after that abusers is out of our life. 

Some people assume that if an abuser is gone— maybe even dead— then the gaslighting is gone, too. 

I wish that was the case. 

When people ask me to define “emotional abuse,” my most common answer involves some variant of the phrase, “head games.” 

Emotional abuse is an abuser f*cking with our head— and it can be notoriously difficult to hold abusers accountable for emotional abuse, specifically because of the “we’re doing it to ourselves” myth. 

That’s why I can’t let it go with “stop gaslighting yourself.” I see it repeated on social media, and every time I do, I want to remind survivors: you are NOT “doing this to yourself.” 

Running old patterns is NOT a “choice.” It’s how conditioning works, how programming works, how learned helplessness works, how CPTSD works. 

Saying “stop gaslighting yourself” implies it’s a “choice” you can just “stop.” 

This is more than semantics. Words mean things, and survivors have had tropes like “gaslighting yourself” used against us forever. 

We can’t just “stop” a program or pattern we’ve been running, especially one that includes gaslighting and other emotional abuse. 

What we can do is work to understand what it is and realize when it’s happening. 

What we can do is work to identify and de-shame our triggers. 

What we can do is develop an understanding of how Trauma Brain, the internalized voices of our abusers and bullies, keeps their gaslighting and other head games quite active inside us, sometimes years after our abusers aren’t around anymore. 

I understand “stop gaslighting yourself” is a cute, catchy social media trope. 

But I think we have to be incredibly mindful of the language we use to describe our pain and our needs in trauma recovery— especially when it’s around an issue that so easily devolves into cultural skepticism and victim blaming as gaslighting. 

Stop demanding you simply “stop” behaviors you’ve been conditioned into over years. 

Remind yourself that patterns take time to unwind and unwire. 

Repeat to yourself, “grace over guilt,” every time you run into that pattern. 

A good place to start with unraveling patterns is breathe; blink; and focus on the new pattern you’re trying to condition. 

Patience and realism, all the way home. 

drglenndoyle

Your sensitivity is not a flaw. It’s a world changer.

You need to know that your sensitivity is not a flaw. 

I know, it can feel like it. It can feel like your sensitivity makes you vulnerable. 

And there are definitely people who will try to take advantage of how sensitive you are. 

But that doesn’t mean your sensitivity is a flaw, or even necessarily a weakness. 

Let’s be real: there are people who will try to take advantage of ANY quality we happen to have a lot of. 

And ANY quality that hooks into who we are and what we’re all about, including but not limited to our sensitivity, is potentially exploitable. 

So many trauma survivors walk around feeling like a raw nerve— and we so often feel ashamed of that. 

It doesn’t help that we have an entire culture around us glorifying “toughness” and portraying emotional non-reactivity as the essence of heroism. 

Let me tell you, real heroes are plenty sensitive and plenty emotional. 

I happen to think the way our culture glorifies emotional non-reactivity is kind of an exercise in wish fulfillment: we humans desperately wish we weren’t so sensitive or emotional, so we invent heroes who are defined by their ability to “suck it up.” 

The reality is, the world desperately NEEDS people who are sensitive and empathic. 

We don’t WANT an entire culture created by people who are out of touch with their feelings and intuition. That world would be a cold, hard place. 

CPTSD tries really hard to convince us we’re “damaged goods.” 

So many of us really, truly believe there is something fundamentally “wrong” with us— beyond the post traumatic injuries we’ve sustained and the CPTSD patterns we involuntarily run. 

An injury is not the same as a “flaw” or a “weakness.” 

The strongest, toughest athletes in the world get injured. 

The best designed bridges and buildings on the planet get damaged by earthquakes and storms. 

It is likely you, like me, are more sensitive than most. Things hit us harder. We have harder time compartmentalizing and moving on than many (which is why many survivors develop the psychological defense of dissociation— it seems to do the heavy lifting of compartmentalization for us, though relying on it in this way eventually creates more problems than it solves). 

That doesn’t mean we’re “immature,” “weak,” or any of the other dozen things Trauma Brain tries to call us. 

It definitely doesn’t mean our job is to somehow banish our sensitivity. 

We very much NEED our sensitivity. 

We also need to develop tools and philosophies that support us in managing that sensitivity so it doesn’t overwhelm us. 

Your sensitivity is not a flaw. 

It’s one of the best things about you. 

People like us are going to change the world in ways people not in touch with their sensitivity cannot. 

I truly believe that. 

drglenndoyle

You get to choose who you are sexually.

I think it’s real important, in trauma recovery, that we not pathologize our needs. 

That temptation is real, though— to chalk everything we feel or do or need up to a trauma response. 

Many of us have been so overwhelmed by trauma responses for so long, in fact, that we’ve come to kind of believe trauma is our personality. 

(This is one of the reasons I think CPTSD is real easy for some clinicians to misdiagnose as a “personality disorder”— you need to not only know what you’re looking at, but accept what trauma is and understand what it does to really see it.)

But not everything in our lives is a trauma response— even if many of our patterns and preferences have been shaped by pain. 

An example that comes up often is sexuality. 

It’s no secret that, for survivors of sexual trauma in particular, our experiences can play a role in how we experience our sexuality and what we want, need, and seek out in our sex lives. 

(By the way, this isn’t just confined to survivors of sexual trauma— people who have been subject to emotional abuse and coercive control, among other forms of complex trauma, can also find their sex lives profoundly impacted by what they went through, even if their trauma wasn’t explicitly sexual.)

Some survivors of sexual trauma come through the experience never wanting to consciously engage with sexuality again. 

Some survivors come through with preferences and response patterns that are shaped by the abuse— which can cause enormous shame or confusion. 

Some survivors may think they’re “fine” as far as dealing with sexuality goes— until they wind up in a sexual situation where “fight,” “flight,” “freeze,” “flop,” or “fawn” are suddenly running the show.

Some survivors, for whom dissociation is a primary pattern, compartmentalize their sexual memories and needs into “parts,” which may in turn vary widely and wildly when it comes to what they like, hate, seek out, or avoid at any cost. 

Add to all this that the memory “glitches” experienced by many trauma survivors are very often especially glitchy around sexual experiences, both past and present. 

There’s no question: our experiences can profoundly shape who we are sexually. 

And but also: there’s no need to chalk EVERY sexual desire or dislike up to what we experienced. 

Maybe our trauma shaped who we are sexually in some ways— that doesn’t necessarily mean we have to reject who we are sexually (assuming we desire to connect with other consenting adults in non-harmful ways). 

In my experience there’s a strong temptation on the part of many survivors to reject anything and everything in their lives that they remotely suspect was shaped by trauma— and, sure, you can do that. 

But in doing that, you might be setting your nervous system up to feel more shame and self-rejection than is necessary or helpful. 

Put more simply: you get to like what you like and be who you are, including sexually, without the fact that your sexual self was partially shaped by your trauma polluting it. 

There are going to be many aspects or ourselves that have been at least partially shaped by our past and our pain that we don’t necessarily need to reject— and that we certainly shouldn’t shame. 

So your sexuality was influenced by what you went through. You get to sift through that understanding, and decide what you want to do about it. There’s no rule that says you “have” to reject things about yourself you’ve come to like or value. 

The core concept behind trauma recovery is autonomy. Autonomy, self-determination, psychological independence, is what was ripped away from us by our trauma. EVERYTHING we do in recovery NEEDS to be grounded in respect for our absolute right to choose who we are and what we’re all about. 

That includes our sexuality. 

Choose what to embrace and what to deemphasize about yourself. It’s your life. 

But don’t start out from the premise that you “have” to embrace or reject anything, just because of the experiences that shaped it. 

You get to choose. 

Breathe; blink; focus. 

drglenndoyle

Turns out, trauma recovery is hard.

Unfortunately, a lot of realistic trauma recovery is pushing back against what feels “natural” or “normal” for us. 

It’s one of the reasons why trauma recovery is so hard. 

I really, really hate when people come at trauma survivors with advice that starts with “all you have to do is…” or “just…” 

If trauma recovery could be accomplished with a simple shift or a “just…” anything, we would have done it by now. 

The reality is, recovery is complex— specifically because we’re trying to reverse and reshape neural pathways that have been heavily conditioned and reinforced, sometimes for years. 

People misunderstand how trauma wounds us. 

Only part of the pain results from “what happened.” 

Much of what ruins our life is what happens in the aftermath of what happened— the patterns of thinking, feeling, believing, and behaving we fall into and repeat, that get ingrained in our nervous system, in response to what happened. 

People think it’s a matter of “processing” a memory. “Letting it go.” “Moving on.” 

What they don’t understand is that the patterns that make up CPTSD are etched into our literal cells, starting with our neurons. 

CPTSD is a PHYSICAL injury. It literally, physically shapes our neural pathways and the behavior of our endocrine system. 

That does not, cannot, be undone in a moment or with one decision. 

We’re talking about reshaping, rewiring, overwriting old patterns— sometimes dozens of them or more— on the daily. 

That’s hard for ANYONE— just ask anybody who has tried to change ONE longstanding problematic habit. 

Trauma recovery is like quitting smoking times twenty. 

Reversing and reshaping the CPTSD patterns of thinking, feeling, believing, and behaving asks us to push back against what feels familiar. 

It asks us to push back against the punishment and abandonment we may think we “deserve.” 

It asks us to push back against patterns of addiction— not just to substances— that work overtime to make us believe that we simply “can’t” break certain cycles. 

We all need to be realistic about how hard it is to push back against what feels “normal” or “natural.” 

We need to honor the kind of effort and commitment that we were investing in when we work our trauma recovery. 

It’s not easy, and it’s not supposed to be easy— and we’re not “ungrateful” or “whining” when we acknowledge how hard it is. 

To stay alive when we don’t want to stay alive? Hard.

To communicate with our “parts,” when we don’t want to acknowledge we HAVE “parts?” Hard. 

To eat and rest when we are absolutely not hungry and way too anxious to sleep? Hard. 

To continue engaging with recovery supporting literature and tools and people when we are SICK TO F*CKING DEATH of all of this? Hard. 

I hear you. I see you. The hard is real.

And, the hard is worth it. 

Breathe. Blink. Focus. 

And remember that raindrops carve canyons. 

drglenndoyle

ATTACK of the SH*ITTY MOOD!!!

Where are all my survivors in sh*tty moods? 

I see you. I’m in one myself as I write this. 

Now: what does Trauma Brain tell us about sh*tty moods? 

Trauma Brain, the internalized voices of our abusers and bullies, tries to tell us that if we were working our recovery “right,” we wouldn’t have them. 

What a load of sh*t. 

Let me tell you something: the most successful trauma recovery is going to involve some sh*tty moods. 

The most successful trauma recovery is going to involve us not feeling great— about life, about our body, about whatever. 

The most successful trauma recovery is definitely going to involve more than a few “f*ck it” moments. 

NONE of that means we’re doing recovery “wrong.” 

In fact, as we work our trauma recovery, we tend to learn something pretty f*cking interesting: we can have sh*tty moods, and not do what we used to do. 

You know what I’m talking about. Get high. Cut ourselves to ribbons. Blow up our relationships. 

Oh, am I the only one who did that? (No, I am not.) 

A great deal of this trauma recovery thing actually hinges on what we DON’T do when we feel sh*tty— and how we meet ourselves when we feel like sh*t. 

Our default mode is often to meet ourselves with judgment. Maybe even abandon ourselves. 

Just now I had a series of moments when I felt like absolute sh*t about my body. And once upon a time, there would have been absolutely no other option I saw than hurting that body— partly because I hate how it looks and feels, partly because I “deserve” some sort of punishment for gaining a few pounds. 

And, yes: I had a flash of that old sh*t. Trauma Brain tried to tell me that I “had” to do something sh*tty to myself, to externalize and concretize this sh*tty feeling, instead of letting it bang around inside myself. 

The fact that I had that flash doesn’t mean my trauma recovery is f*cked. 

It means I have a choice in how to talk to myself, where to focus, and how to breathe and use my body now. 

I choose to meet this sh*tty feeling with acceptance and compassion— and let me tell you, it is f*cking hard. 

I don’t WANT to meet this feeling with acceptance and compassion. I WANT to go throw up everything I’ve eaten in the last twenty four hours and run about thirteen miles. Or, you know, figure out the fastest and cheapest way to get an opiate cruising through me. 

But— I choose to not do any of that. 

Why? Because that’s my trauma trying to control and hurt me. 

Remember: CPTSD’s “helpful” suggestions only serve its goal to make us feel like garbage. 

This feeling I’m feeling now is not fun. But I didn’t choose it. And I am not going to punish myself for something that happened TO me. 

My nervous system, my “parts,” my inner child— none of them asked for that. None of them need or deserve that. 

They are all looking to me to see how I handle this. 

And I choose self-compassion. Goddamn f*cking self-compassion. 

Why? Because I am not my father. I do not hurt people because I feel sh*tty— including myself. 

I offer this to you as an example of what goes on inside someone who is successfully working his recovery. 

Recovery is not about perfection, it’s not about never feeling bad, it’s not about never wanting to do the self-destructive thing. 

It’s about staying on track, even when the track is on f*cking fire. 

Easy does it. Breathe. Blink. Focus. 

And be on your own side. Have your own back. 

drglenndoyle

Garbage in, garbage out.

What we read and watch can be food for our recovery; or, what we read and watch can be poison for our recovery. 

We have to pay attention. 

I think it really, really matters what we read and watch. 

I used to have a mentor in the trauma treatment field who didn’t think what our patients read and watched on the internet was particularly important. She would discourage me from exploring what they were into, what they were pouring into their head 23 out of 24 hours a day.

I wholeheartedly disagreed. 

We, therapists, get fifty five minutes a week with our patients. Maybe one hundred ten, if we’re lucky. 

That leaves…so many minutes we don’t get with our patients every week. 

And it’s in those minutes, the minutes OUTSIDE of therapy sessions, that trauma recovery really lives or dies. 

Especially in those night time minutes. 

Many survivors reading this have the experience of trying desperately to figure out what to read or watch at night time to manage triggers. 

Our brain, our nervous system, registers EVERYTHING we expose it to. 

And Trauma Brain, the internalized voices of our abusers and bullies, will absolutely direct us toward things to read and watch that make us feel like garbage— you know, like it directs us to most anything and everything that will make us feel like garbage. 

(Because that’s Trauma Brain’s mission: make us feel like garbage, by any means necessary.) 

I’m not saying you “have” to fill your brain up with “toxic positivity” between therapy sessions. 

I’m not saying there is a list of “acceptable” things to read and listen to to support your recovery and avoid getting triggered. 

(Even if I did think there were “acceptable” and “unacceptable” things to watch and listen to in trauma recovery, I couldn’t provide a universal list— because my triggers are not your triggers, and my recovery inspo is not your recovery inspo.)

Something that CPTSD can sometimes do to us is “install” beliefs that it simply “doesn’t matter” what we read and listen to, because nothing can particularly hurt us or help us after what we’ve been through. 

I just don’t buy that. 

I believe every day, every hour that passes, we’re either reinforcing our trauma conditioning, or reinforcing our recovery. 

Many people don’t understand that CPTSD is not just what happened to us back then. 

It’s also what’s happened to us every day since— not just our initial trauma, but the experience of living with our trauma.

Every day, every hour, “counts.” 

Pay attention to how your media consumption affects you— specifically, how present you can be, how hopeful or hopeless you are during and after you consume it, how triggered you are. 

I completely understand the drive to consume media that resonates with feelings, including painful feelings. I, too, like to listen to sad songs and watch horror movies. 

Just make sure you’re making intelligent choices overall. 

Take breaks when you need to. Switch it up when you need to. 

I love reading and watching and listening to evocative stuff. 

But I also love survivors being smart about how we manage our habits, because I love survivors staying alive and realistically recovering from trauma. 

Breathe. Blink. Focus.