Healing CPTSD is a podcast dedicated to healing from childhood trauma and complex PTSD. Join your host, Bianca Winter-Mallari, a trauma informed counsellor, somatic therapist, founder of Embodied Self Therapy and fellow childhood trauma survivor. Here we’ll explore the nuanced world of trauma, unpacking topics such as toxic family systems, intergenerational trauma, attachment, dissociation and shame. We’ll also explore pathways to recovery through somatics and embodiment, nervous system regulation, parts work, community and trauma informed care.
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? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERY
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 the body.Need to work with a trauma informed therapist? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERY
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 relationships harder. I also touch on the rise of red pill ideology, which often validates men's pain but redirects it into blame, domination, and misogyny. I close by talking about what healing masculinity could look like — expanding what men are allowed to be through emotional honesty, regulation, community, tenderness, and accountability.Need to work with a trauma informed therapist? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERY
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 yourself. In this episode, I share how we can begin gently shifting this pattern by noticing the body's cues, giving ourselves time before responding, and practicing small moments of honesty that rebuild trust with ourselves.Need to work with a trauma informed therapist? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERY
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 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERY
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 embodiment, values, and small experiments in self-expression and choice. Need to work with a trauma informed therapist?
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 rebuild a sense of inner safety.Need to work with a trauma informed therapist?
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 like neuroception and polyvagal theory, and share practical tools you can use to cultivate a deeper sense of safety — both within yourself and in your relationships. From body cues and rituals to boundary-setting, this conversation is all about reclaiming safety as a foundation for growth and healing.
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, rest, or restore. Save this one for whenever you're needing nourishment. 07:45 – NSDR guided practice
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 MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERYTrigger Toolkit FREE DownloadNervous System WorkbooksEMBODY The Workshop
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 all up – this one is for you. Need to work with a trauma informed therapist? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERYTrigger Toolkit FREE DownloadNervous System WorkbooksEMBODY The Workshop
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, and clarity.I also introduce you to Internal Family Systems (IFS) and how curiosity plays a key role in building a relationship with your parts — especially the ones you've historically ignored, shamed, or tried to shut down.If you're feeling stuck, numb, or overwhelmed, this episode will help you reconnect with your capacity to wonder, notice, and feel again — without pushing too hard.Need to work with a trauma informed therapist? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERYTrigger Toolkit FREE DownloadNervous System WorkbooksEMBODY The Workshop
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- The Purpose and Nature of Anger- Impact of Trauma on Anger- Steps to Work with Anger- Expressing Anger in RelationshipsNeed to work with a trauma informed therapist? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERYTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop
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 differentiate real threats from perceived onesSupportive strategies to regulate fear responsesNeed to work with a trauma informed therapist? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERYTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop
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 trauma. I share personal anecdotes, therapeutic insights, and practical advice on how to honour this difficult but essential part of the journey. Discover how grief is a dynamic process intertwined with our daily lives, and learn about the dual process model to navigate through this emotional terrain.Need to work with a trauma informed therapist?BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERYTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop
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 awareness is such an important part of this process. Join me in this chat to explore how emotions can be powerful messengers and essential tools in healing from trauma.Need to work with a trauma informed therapist?BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERYTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop
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 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERYTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop
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 nervous system plays a crucial role in healing from trauma.Need to work with a trauma informed therapist?BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERYTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop
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 practical tips for making and maintaining these connections. Additionally, we'll discuss the dynamic nature of friendships and offers advice on letting go of relationships that no longer serve you. This episode is filled with actionable insights to support your journey towards building a supportive and healing community.Points discussed:- Understanding Aligned Community & It's Importance- Types of Friendships & What Makes a Good One- Building and Maintaining Friendships- Knowing When (and how) To Let Go of FriendshipsNeed to work with a trauma informed therapist? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERYTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop
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 I believe are four fundamental pillars essential to healing: safety, community, compassion, and a relationship with your body. Finally, I'll offer practical strategies for cultivating these aspects in one's life, along with insights into the role of self-compassion, community connection and somatic awareness. Topic explored:- Contextualising Healing- The Importance of Safety in Healing- Building a Supportive Community- Cultivating Self-Compassion- Connecting with Your BodyNeed to work with a trauma informed therapist? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERYTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop
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 strategies: leaning into community care, connecting with the body, practicing self-compassion, and reconnecting with nature. This episode offers a raw, honest conversation designed to validate feelings and provide practical steps toward healing and resilience.Topics explored: Safety in the Global and Personal Context Impact of Trauma and Systemic Oppression Navigating Healing and Self-Worth Systemic Challenges and Environmental Impact Cultivating an Internal Sense of Safety Practical Steps for HealingNeed to work with a trauma informed therapist? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERYTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop
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, which focuses on body awareness and regulation to process and release shame. By offering practical tips for recognising and addressing shame, this episode provides valuable insights to support you on your healing journey.Topics explored:Understanding Shame in CPTSDExploring Toxic ShameChallenges of Traditional Talk TherapyBenefits of Somatic TherapyPractical Tips for Managing ShameNeed to work with a trauma informed therapist? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERYTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop
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 Practice for Centering into Intention
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