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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Want to share your story or come on the show to discuss your dilemma? Write to us, and we might cover it in a future episode. Drop us a message at [email protected] or anonymously complete our form here: https://forms.office.com/e/qcrCkbhPiT. We’d also love to hear updates if you’ve written in before. Subscribe for future episodes on trauma, attachment, and more mental health topics. If you found this episode helpful, please like this video or share it with a friend. 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