Healing CPTSD
Embodied Self Therapy
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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.
Épisodes
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94. Who My Work Is For + How To Know You're Ready For Therapy 16.08.2026 20minIn 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? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERY🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate -
93. Why You're Not Seeing Progress In Therapy 09.08.2026 18minIn 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? BOOK IN YOUR 1:1 SESSIONS WITH MEBOOK A FREE 15 MIN CHEMISTRY CALLRESOURCES TO SUPPORT YOUR RECOVERY🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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92. Self-Awareness Alone Isn't Enough (The Missing Pieces To Your Healing) 02.08.2026 19minIn 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 strategy, and what it really takes to create lasting change in your nervous system.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🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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91. Not Seeking Support Is Costing You Your Life 26.07.2026 15minIn 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 learning to receive help.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🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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90. Why High Functioning Trauma Is So Hard To Spot 19.07.2026 29minIn 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 version of yourself, and how embodiment, boundaries, rest, and self-connection can help you start landing back in your life again.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🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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89. Agency: Is Life Happening To You or For You? 14.06.2026 14minIn 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 own life again after 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 RECOVERY🔥 NEW Global Crisis Holding Sessions | BOOK NOW🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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88. Overfunctioning In Relationships 07.06.2026 13minIn 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 importantly, how we can start to break free from these patterns and start cultivating reciprocal relationships. 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🔥 NEW Global Crisis Holding Sessions | BOOK NOW🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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87. Rest As Resistance 31.05.2026 14minThis 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. This conversation is an invitation to reconnect with rest as something deeply human, necessary, and healing.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🔥 NEW Global Crisis Holding Sessions | BOOK NOW🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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86. Purpose: Why So Many of Us Feel Lost 24.05.2026 8minFeeling 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 reminder that purpose does not have to be one grand calling! It can evolve across different seasons of life, and sometimes healing itself is the purpose.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🔥 NEW Global Crisis Holding Sessions | BOOK NOW🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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85. Mastering No Contact (You’re Allowed to Have Boundaries) 17.05.2026 16minIn 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 harmful dynamics far longer than they should.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🔥 NEW Global Crisis Holding Sessions | BOOK NOW🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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84. Rupture & Repair In Relationships: How To Get Better At Conflict 10.05.2026 11minIn 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 escalate, coming back when I am regulated, naming what happened, taking accountability, and listening with curiosity. Over time, repair helps retrain the nervous system to see that conflict does not always mean loss and that reconnection is possible.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🔥 NEW Global Crisis Holding Sessions | BOOK NOW🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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83. How To Build Self-Trust 03.05.2026 11minIn 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 can weaken that trust, while keeping them builds an internal sense of reliability. Progress also includes repair, noticing when you slip and trying again with kindness.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🔥 NEW Global Crisis Holding Sessions | BOOK NOW🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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82. Is It My Intuition, Or Is It My Trauma? 27.04.2026 14minIn 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 been feeling unsure or second-guessing yourself.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🔥 NEW Global Crisis Holding Sessions | BOOK NOW🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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81. Day In The Life As A Therapist In Her Slow Era 19.04.2026 37minThis 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🔥 NEW Global Crisis Holding Sessions | BOOK NOW🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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80. How I Self-Regulate As A Somatic Therapist 12.04.2026 12minIn 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🔥 NEW Global Crisis Holding Sessions | BOOK NOW🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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79. Patriarchy Hurts Men Too: Toxic Masculinity and Healing the Masculine 05.04.2026 27minMen 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🔥 NEW Global Crisis Holding Sessions | BOOK NOW🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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78. Breaking Up With Being "Good" – From People Pleasing To Authenticity 29.03.2026 19minIn 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🔥 NEW Global Crisis Holding Sessions | BOOK NOW🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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77. Anxiety 22.03.2026 18minIn 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🔥 NEW Global Crisis Holding Sessions | BOOK NOW🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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76. What Happens After Collapse? The Individual & Collective Body 15.03.2026 21min🔥 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, and how our internal states are often shaped by the conditions we’re living in. Here, we reframe collapse not as failure, but as a threshold for recalibration. We also touch on activism and what sustainable resistance can look like when we honour the body’s need for both action and rest. 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🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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75. Healing Isn't Linear 08.03.2026 19min🔥 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 cultural conditioning) and a more realistic view of healing as cyclical. One that moves more in spirals, seasons, and waves. From a trauma-informed, somatic therapy lens, I explain how the nervous system reveals and processes trauma in layers, only when we have enough safety, support and capacity, and why integration and rest are essential between periods of activation and expansion. Even when old patterns resurface, it doesn’t mean you’re failing — it is progress, gentle and layer by layer.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🔥 NEW F*ck The System Resistance Checklist Freebie | DOWNLOADTrigger Toolkit Free DownloadNervous System WorkbooksEMBODY The Workshop | Use the code COMMUNITY at checkout for 20% off 🍉 SUPPORT FAMILIES IN GAZA | Follow this link to donate
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