Join hosts Ali and Ros on Relational Lives as we sit down with Philippa Smethurst, author of 20 Ways to Break Free from Trauma, to explore the complex world of trauma and recovery. Inspired by the varied responses to the pandemic, Philippa shares her insights on trauma responses beyond fight or flight, using powerful metaphors like the trauma thermometer and jam jars to explain how overwhelming experiences can shake us up like a Coke bottle. From the isolating nature of trauma to the hope of post-traumatic growth, she offers practical strategies—like breathing exercises and self-compassion—to help release the “fizz” of trauma. With references to her book’s tools, including the “Trauma Kit” and stories like the Japanese kintsugi bowl, Philippa highlights how small steps can lead to resilience and healing. This episode is a must-listen for anyone seeking to understand and navigate trauma with clarity and hope.
Timestamps
00:00 – Welcome & Introducing Philippa Smethurst
01:14 – Inspiration Behind 20 Ways to Break Free from Trauma
02:22 – Understanding Trauma Responses: Beyond Fight or Flight
04:00 – The Trauma Thermometer: Too Much and Too Little
06:26 – The Coke Bottle Metaphor: Trauma’s Lasting Fizz
08:36 – How Trauma Distorts Relationships
10:38 – Judging Trauma Responses: A Common Pitfall
13:23 – The Brain Under Trauma: Overwhelm and Disconnection
16:13 – Strategies for Healing: Releasing the Fizz Slowly
22:43 – The Role of Self-Care in Trauma Recovery
27:32 – Philippa’s Breathing Exercise for Calming the Nervous System
36:26 – The Long Haul: Patience and Faith in Healing
40:11 – Post-Traumatic Growth: The Kintsugi Metaphor
44:27 – Practical Tools: The Child’s Slide Breathing Exercise
46:06 – Keeping On: Small Steps for Big Change
47:24 – Compassion and Self-Care: The Heart of Recovery
49:15 – Stories of Resilience: Terry Waite and Post-Traumatic Growth
50:58 – Philippa’s Book and Resources for Healing
51:55 – Closing Thoughts & Takeaways
Follow Philippa Smethurst
YouTube: https://youtube.com/@philippasmethurst
Newsletter: https://philippasmethurst.com/news#contactform
Order 20 Ways to Break Free from Trauma: https://philippasmethurst.com/bookshop (Currently £13.79 on Amazon)
Blogs: https://philippasmethurst.com/news | https://talkingtrauma.substack.com/
For This Episode
Trauma Thermometer: A visual tool to understand trauma responses, from the “red zone” (hyperarousal) to the “blue zone” (hypoarousal). View image: https://drive.google.com/file/d/19MDNHPnfI5Y4k5xIrGGGTGvfOJOmTV7a/view?usp=drive_link
Jam Jars Metaphor: From Appendix 2 of 20 Ways to Break Free from Trauma, illustrating how trauma accumulates and can be processed. View image: https://drive.google.com/file/d/1e5gbchTdzR1wRTI7Psazw0J_v_zaNebD/view?usp=drive_link
Margaret Forster’s Over: Referenced as an illustration of incident trauma. View book cover: https://drive.google.com/file/d/1qk9pusrufnj_3vm-SuyKuhoLhDTmfjCj/view?usp=drive_link
Breath Practice (p. 37, Chapter One): “Breathe in for a count of four, out for a count of seven, or use the child’s slide technique: inhale through your nose like climbing small steps, then exhale long through your mouth.”
20 Pathways to Resilience and Recovery After Trauma: A visual guide to the strategies in Philippa’s book. View image: https://drive.google.com/file/d/1bXQbyBkpHenI0zG7wV84FpHRUgmumRYj/view?usp=drive_link
Trauma Kit: “In a medical trauma kit, you may find a stethoscope, needles, a trauma blanket, gloves, scissors… but what might we need in a psychological trauma kit? Because trauma is often hidden inside, we need an even wider array of self-help, and other kinds of help - one size does not fit all. Philippa Smethurst’s new book is your go-to handbook.” View image: https://drive.google.com/file/d/17hSkDG9KHgxtl2fdllXMnnEmi5gtHK_W/view?usp=drive_link
Book Cover: Front cover of 20 Ways to Break Free from Trauma. View image: https://drive.google.com/file/d/1xmN3LI8Lga1LINDUCrrHxFZN-D3ol7JG/view?usp=drive_link
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Disclaimer
Please remember, this is not meant to be a replacement for personal therapy and is for information and self-reflection only. Please reach out to an appropriate professional in your area if you feel you need individualised help. Credits
Hosts: Alison Bickers and Ros Peckham at www.mytempo.co.uk
Music by: Stile Tree Studio
Produced by: Synergy Podcast Studio
UK