Ep. 18 | What Is Trauma Really? Understanding Trauma Responses and Healing

Ep. 18 | What Is Trauma Really? Understanding Trauma Responses and Healing

Hi Friends, When most people hear the word trauma, they think of war, abuse, or catastrophic events. But trauma isn't always what we think it is. In this episode, we're exploring what trauma actually is, how it affects the brain and nervous system, and why things like people-pleasing, overthinking, perfectionism, anxiety, hypervigilance, and emotional numbness may be survival responses rather than personality flaws. We'll discuss: • What trauma really is (and what it isn't) • Big T and little t trauma • Acute, chronic, and complex trauma • Fight, flight, freeze, and fawn responses • Everyday behaviors that can be rooted in trauma • How trauma lives in the body • Neuroplasticity and why healing is possible • Why you don't have to compare your pain to anyone else's Whether you're beginning your healing journey or simply trying to understand yourself with more compassion, I hope this conversation reminds you that there is nothing fundamentally wrong with you—and that healing is possible. Love, Kristen References & Resources: American Psychological Association – Trauma and nervous system research [https://psycnet.apa.org/record/2024-84511-001] Psychology Today – Recognizing the Impact of Big T and Little t Trauma [https://www.psychologytoday.com/us/blog/the-discomfort-zone/202407/recognizing-the-impact-of-big-t-and-little-t-trauma] Missouri Early Connections – Trauma-Informed Care [https://earlyconnections.mo.gov/professionals/trauma-informed-care] University of Denver – Types of Trauma [https://www.du.edu/otl/types-of-trauma-teaching-tools] Crossroads Healing Centers – Types of Trauma Responses [https://crossroadshealingcenters.com/types-of-trauma-responses/] ReachLink – Why Some People Always Play the Victim [https://www.reachlink.com/advice/rejection/why-some-people-always-play-the-victim-and-cannot-stop/] Iowa State University Extension – 10 Things You Didn't Know Were Trauma Responses [https://www.extension.iastate.edu/scott/files/documents/10%20Things%20You%20Didn%27t%20know%20were%20trauma%20responses.pdf] Psychology Today – 10 Anxious Behaviors That May Be Trauma Responses [https://www.psychologytoday.com/us/blog/invisible-bruises/202205/10-anxious-behaviors-that-may-be-trauma-responses] The Expanding Soul – Ep. 4 | What Trauma Actually Does to Your Brain (And Why You Still Feel It) [https://www.youtube.com/watch?v=K5h_Sdg46Wo] Polyvagal Institute – What Is Polyvagal Theory? [https://www.polyvagalinstitute.org/whatispolyvagaltheory]

Ep. 17 | Healing Your Inner Child (Even If You Had a Good Childhood)

Hi Loves, When people hear the phrase "inner child healing," they often assume it's only for people who experienced severe trauma or had a terrible childhood. But that's not always the case. Even loving parents, well-intentioned families, and seemingly ordinary experiences can shape the beliefs we carry about ourselves and the world. Things like rejection, bullying, overprotection, or learning that certain emotions weren't acceptable can leave wounds that follow us into adulthood. In this episode, we're exploring what the inner child actually is, signs your inner child may still need healing, common misconceptions about the healing journey, and practical tools you can use to begin reconnecting with yourself with more compassion and understanding. We'll talk about: • Signs your inner child may still be wounded • Why childhood wounds aren't always caused by abuse • Why healing isn't about blaming your parents • Common misconceptions about healing • Why healing often feels uncomfortable • Tools and practices to begin healing your inner child • Identifying triggers and learning to reparent yourself Healing isn't about becoming perfect or never being triggered again. It's about becoming the safe, loving, and compassionate adult that the child within you always needed. I hope this conversation helps you understand yourself a little better and reminds you that you're not alone. 💜 Connect with me: Instagram: @TheExpandingSoul Facebook: @TheExpandingSoul YouTube: @TheExpandingSoul Love, Kristen References: CPTSD Foundation. “The Wounded Inner Child.” CPTSD Foundation, 13 July 2020, https://cptsdfoundation.org/2020/07/13/the-wounded-inner-child/ [https://cptsdfoundation.org/2020/07/13/the-wounded-inner-child/]. Accessed 19 June 2026. Journal of Psychiatry Reform. “Trauma and the Impact of Misattunement in Early Childhood.” Journal of Psychiatry Reform, 5 Jan. 2024, https://journalofpsychiatryreform.com/2024/01/05/trauma-and-the-impact-of-misattunement-in-early-childhood/ [https://journalofpsychiatryreform.com/2024/01/05/trauma-and-the-impact-of-misattunement-in-early-childhood/]. Accessed 19 June 2026. “What Is Relational Trauma and Misattunement?” What Is Codependency?, https://whatiscodependency.com/relational-trauma-misattunement/ [https://whatiscodependency.com/relational-trauma-misattunement/]. Accessed 19 June 2026. Milkovan, Eli. “9 Signs of a Wounded Inner Child.” Medium, https://medium.com/@milkovaneli/9-signs-of-a-wounded-inner-child-ebb3ca4fc939 [https://medium.com/@milkovaneli/9-signs-of-a-wounded-inner-child-ebb3ca4fc939]. Accessed 19 June 2026. Peterson, Kathleen. “What Is Inner Child Work?” Cleveland Clinic Health Essentials, Cleveland Clinic, https://health.clevelandclinic.org/inner-child [https://health.clevelandclinic.org/inner-child]. Accessed 19 June 2026. Lancer, Darlene. “Deep Secrets and Inner Child Healing.” Psychology Today, 17 Aug. 2018, https://www.psychologytoday.com/us/blog/the-empowerment-diary/201808/deep-secrets-and-inner-child-healing [https://www.psychologytoday.com/us/blog/the-empowerment-diary/201808/deep-secrets-and-inner-child-healing]. Accessed 19 June 2026. Aletheia Luna. “How to Support Your Inner Child in Feeling Safe: 7 Paths.” LonerWolf, https://lonerwolf.com/feeling-safe-inner-child/#h-how-to-support-your-inner-child-in-feeling-safe-7-paths [https://lonerwolf.com/feeling-safe-inner-child/#h-how-to-support-your-inner-child-in-feeling-safe-7-paths]. Accessed 19 June 2026.

Ep. 16 | How to Start Journaling (Even If You Never Know What to Write)

Hello Beautiful Beings, Want to start journaling but never know what to write? In this episode, we're talking about how to journal for beginners, how to journal consistently, and a simple 5-minute journaling method that can help with self-awareness, emotional healing, stress, and overthinking. Many people think journaling has to be deep, perfect, or done every day—but real journaling is messy, honest, and personal. We'll explore the science behind journaling, emotional processing, shadow work, gratitude journaling, and practical ways to build a journaling habit that actually lasts. In This Episode: • How to start journaling • Why journaling helps anxiety and overthinking • The psychology and science of journaling • Different types of journaling • Shadow work and self-awareness • A simple 5-minute journaling practice • How to journal consistently without perfection Whether you're completely new to journaling or trying to rebuild the habit, this episode will help you stop overthinking and simply begin. Love, Kristen References: Baikie, Karen A., and Kay Wilhelm. “Emotional and Physical Health Benefits of Expressive Writing.” Advances in Psychiatric Treatment, vol. 11, no. 5, 2005, pp. 338–346, Cambridge University Press, doi:10.1192/apt.11.5.338. Smyth, Joshua M., and James W. Pennebaker. “Sharing One’s Story: Translating Emotional Experiences into Words as a Coping Tool.” European Journal of Psychotraumatology, vol. 9, no. 1, 2018, article 1457354, doi:10.1080/20008198.2018.1457354. Sohal, Manveen, et al. “Efficacy of Journaling in the Management of Mental Illness: A Systematic Review and Meta-Analysis.” Family Medicine and Community Health, vol. 10, no. 1, 2022, e001154, doi:10.1136/fmch-2021-001154. Krpan, Katerina M., et al. “An Everyday Activity as a Treatment for Depression: The Benefits of Expressive Writing for People Diagnosed with Major Depressive Disorder.” Journal of Affective Disorders, vol. 257, 2019, pp. 343–351, doi:10.1016/j.jad.2019.07.053. Adrianson, Lillemor, and Tomas Ljungberg. “The Role of Storytelling in Emotional Integration and Meaning-Making.” Journal of Mind and Medical Sciences, vol. 3, no. 1, 2016, pp. 36–44, doi:10.3233/JMP-160002. Pennebaker, James W., and Joshua M. Smyth. “Why Does Expressive Writing Affect Emotion? Considering the Role of Cognitive Processing.” Current Opinion in Behavioral Sciences, vol. 28, 2019, pp. 63–67, doi:10.1016/j.cobeha.2019.01.009. Frattaroli, Joanne. “Experimental Disclosure and Its Moderators: A Meta-Analysis.” General Review of Psychology, vol. 20, no. 3, 2016, pp. 256–274, doi:10.1037/gpr0000083. Bridges, Darlene Lancer. “How to Journal for Mental Health.” Psychology Today, Aug. 2024, www.psychologytoday.com/us/blog/conquering-codependency/202408/how-to-journal-for-mental-health [http://www.psychologytoday.com/us/blog/conquering-codependency/202408/how-to-journal-for-mental-health]. Accessed 12 June 2026. Morin, Amanda. “Using Brain Dumping to Manage Anxiety and Overthinking.” Psych Central, www.psychcentral.com/health/using-brain-dumping-to-manage-anxiety-and-over-thinking [http://www.psychcentral.com/health/using-brain-dumping-to-manage-anxiety-and-over-thinking]. Accessed 12 June 2026. “100 Journaling Prompts for Reflection and Insight.” Decide Your Legacy, www.decideyourlegacy.com/blog/100-journaling-prompts-for-reflection-insight [http://www.decideyourlegacy.com/blog/100-journaling-prompts-for-reflection-insight]. Accessed 12 June 2026. “Emotional Journaling: Benefits and How to Get Started.” Day One, www.dayoneapp.com/blog/emotional-journaling/ [http://www.dayoneapp.com/blog/emotional-journaling/]. Accessed 12 June 2026.

Ep. 15 | How to Stop Being Self-Conscious and Finally Be Yourself

Hello Beautiful Soul, Have you ever walked into a room and immediately become aware of yourself? Worried about how you look, what people think of you, whether you're saying the right thing, or if you're somehow coming across the wrong way? In this episode of The Expanding Soul, we're exploring what self-consciousness really is, why so many of us struggle with it, and how it can quietly impact our confidence, relationships, and ability to fully enjoy life. We'll talk about:• Why self-consciousness develops• How social media and comparison make it worse• The difference between self-awareness and self-surveillance• What confidence actually is (and isn't)• Practical ways to stop overthinking and start being yourself If you've ever felt trapped in your own head, worried about what others think, or struggled to show up as your authentic self, this episode is for you. Remember: confidence isn't becoming perfect. It's becoming less afraid of being seen. ✨ Connect with me:Instagram, Facebook & TikTok: @TheExpandingSoul 🎧 If you enjoyed this episode, please follow, rate, and share it with someone who might need to hear it.

Ep. 14 | The 7 Chakras Explained: Science, Psychology and Spiritual Meaning

Hi Friend, So... What are the 7 chakras, and why have people been talking about them for thousands of years? In this episode of The Expanding Soul, we're exploring the chakra system from a balanced perspective—looking at its origins in ancient spiritual traditions, its connection to emotions and trauma, and the surprising ways it overlaps with modern psychology and mind-body science. We'll discuss: • The history and origins of chakras • The meaning of each of the 7 chakras • How chakras relate to emotions, healing, and self-awareness • Trauma, the nervous system, and the mind-body connection • Scientific perspectives on chakras and energy healing • Spiritual bypassing and common chakra misconceptions • Practical ways to work with chakras for personal growth and healing Whether you view chakras as spiritual energy centers, symbolic psychology, or a framework for self-reflection, this episode offers an open-minded exploration of one of the most fascinating concepts in spirituality and personal development. Topics discussed: 7 chakras explained, chakra meanings, spirituality, psychology, self-awareness, personal growth, consciousness, intuition, mind-body connection, healing journey, spiritual growth, chakra balancing, ancient wisdom, science and spirituality. If you enjoyed this episode, be sure to follow the podcast, leave a rating, and share it with someone who might find it helpful. Thank you from the bottom of my heart for being here. Until next time... Keep expanding. Love, Kristen References: Cooper, N. J. "A Brief History of the Chakras in Human Body." ResearchGate, 2020, https://www.researchgate.net/publication/342562977_A_Brief_History_of_the_Chakras_in_Human_Body [https://www.researchgate.net/publication/342562977_A_Brief_History_of_the_Chakras_in_Human_Body]. Accessed 30 May 2026. Ray, Amit. "72,000 Nadis and 114 Chakras in Human Body." Amit Ray, https://amitray.com/72000-nadis-and-114-chakras-in-human-body/ [https://amitray.com/72000-nadis-and-114-chakras-in-human-body/]. Accessed 30 May 2026. "7 Chakras: What They Mean and How to Balance Them." Healthline, https://www.healthline.com/health/fitness-exercise/7-chakras [https://www.healthline.com/health/fitness-exercise/7-chakras]. Accessed 30 May 2026. "7 Chakras: Introduction to the Energy Centers and Their Effects." Arhanta Yoga Ashrams, https://www.arhantayoga.org/blog/7-chakras-introduction-energy-centers-effect/ [https://www.arhantayoga.org/blog/7-chakras-introduction-energy-centers-effect/]. Accessed 30 May 2026. Rao, M. L., et al. "The Physiological Basis of Kundalini (Chakra) Meditation and Related Practices: A Narrative Review." Journal of Traditional and Complementary Medicine, vol. 8, no. 3, 2018, pp. 315–321. PubMed Central, https://pmc.ncbi.nlm.nih.gov/articles/PMC5954253/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC5954253/]. Accessed 30 May 2026. "What Are Chakras? Concept, Origins, and Effect on Health." Medical News Today, https://www.medicalnewstoday.com/articles/what-are-chakras-concept-origins-and-effect-on-health [https://www.medicalnewstoday.com/articles/what-are-chakras-concept-origins-and-effect-on-health]. Accessed 30 May 2026.