PTSD and Beyond

Habit Stacking

Sponsor: U.S. Dept. of Veterans Affairs Biorepository Brain Bank

Today's episode of PTSD and Beyond is proudly sponsored by the U.S. Department of Veterans Affairs Biorepository Brain Bank, dedicated to advancing research on brain disorders that impact Veterans. The VABBB is seeking participants both with and without neurological conditions. Your involvement can lead to important breakthroughs and support life-changing research. Visit www.research.va.gov/programs and click on VA Biorepository Brain Bank

In this follow-up episode to The Power of 1, we dive deeper into the concept of habit stacking—a simple yet powerful way to build sustainable healing practices. By pairing small, manageable actions with habits you already do, you can gently create positive changes without overwhelm. Whether you're healing from trauma or just looking to build healthier habits, this episode will show you how to take small steps toward big transformation.

Key Takeaways:

• What is Habit Stacking?

• Why Habit Stacking Works
• How to Habit Stack
• Trauma-Informed Tips
• Examples of Habit Stacking

In this segment, Dr. Deb leads a calming practice to help you create your own healing stack. Take a moment to reflect on one daily habit you already do and add a simple, healing action to it. 

Healing isn’t about big, overnight changes. It’s about small, consistent steps that build momentum and support your journey. Our habit stack is a reflection of how you honor your own rhythm and healing process.

❤️ Share the Podcast:
If today’s episode resonated with you, share it with someone who could use a reminder that they’re not alone.

And remember, we’re better together, we’re stronger together, and take what resonates and GO BEYOND!

In Love and Healing,
Dr. Deb

Listen, Subscribe, & Share:

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💬 Loved this episode? Share it with someone who needs to hear this message today.
🌟 Leave a review—it helps us reach more people on their healing journey.

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Creating PTSD and Beyond takes time, heart, and a whole lot of coffee! If you love what we do and want to support the podcast, you can buy us a cuppa on Ko-fi. Every sip helps keep these conversations going and brings more healing content to the community.

💖 Click here to fuel the podcast: Cuppa for PTSD and Beyond @ Ko-Fi

💌 Connect with us:

Website - Dr. Deb Lindh

Website - PTSDandBeyond

Insta - @DrDebraLindh

Insta - @PTSDandBeyond

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The Power of 1

Sponsor: U.S. Dept. of Veterans Affairs Biorepository Brain Bank

Today's episode of PTSD and Beyond is proudly sponsored by the U.S. Department of Veterans Affairs Biorepository Brain Bank, dedicated to advancing research on brain disorders that impact Veterans. The VABBB is seeking participants both with and without neurological conditions. Your involvement can lead to important breakthroughs and support life-changing research. Visit www.research.va.gov/programs and click on VA Biorepository Brain Bank

Sometimes, the healing journey can feel overwhelming—like there’s so much to do and not enough energy to do it. When the road stretches out in front of us with weeks or months of effort, it can feel daunting, even setting us up to feel like we’re falling behind. But what if we paused… and shifted our focus? What if success wasn’t about doing everything, but about doing one thing, one micro-action at a time?

In this episode, we explore personal stories and practical strategies about the Power of One—how small, consistent actions can create momentum and build sustainable healing. We explore the psychology behind micro-consistency and why it’s often more effective than chasing big changes all at once.

You’ll learn:
✨ Why “overwhelm creep” happens—and how to avoid it
✨ How to reframe success as one small, doable action
✨ The science behind habit stacking and trauma-informed pacing
✨ Why rhythm matters more than routine in healing
✨ How healing isn’t linear, but cyclical—and why that’s okay

I'll also guide listeners through a reflective practice and offers examples of simple “Power of One” actions you can start today, like:
✔️ One glass of water
✔️ One 10-minute walk
✔️ One minute of journaling
✔️ One self-care ritual before bedtime
✔️ One hour free from screens
✔️ One thing done just for fun

Plus, you’ll hear 5 grounding mantras to support your daily rhythm and stay connected to your “why.”

❤️ Share the Podcast:
If today’s episode resonated with you, share it with someone who could use a reminder that they’re not alone.

And remember, we’re better together, we’re stronger together, and take what resonates and GO BEYOND!

In Love and Healing,
Dr. Deb

Listen, Subscribe, & Share:

✨ Remember to hit subscribe so you never miss an episode!
💬 Loved this episode? Share it with someone who needs to hear this message today.
🌟 Leave a review—it helps us reach more people on their healing journey.

☕ Love the show? Buy us a cuppa on Ko-fi! ☕

Creating PTSD and Beyond takes time, heart, and a whole lot of coffee! If you love what we do and want to support the podcast, you can buy us a cuppa on Ko-fi. Every sip helps keep these conversations going and brings more healing content to the community.

💖 Click here to fuel the podcast: Cuppa for PTSD and Beyond @ Ko-Fi

💌 Connect with us:

Website - Dr. Deb Lindh

Website - PTSDandBeyond

Insta - @DrDebraLindh

Insta - @PTSDandBeyond

X (formerly known as Twitter) - @DebraLindh

Commit to Healing, Even in Setbacks

Sponsor: U.S. Dept. of Veterans Affairs Biorepository Brain Bank

Today's episode of PTSD and Beyond is proudly sponsored by the U.S. Department of Veterans Affairs Biorepository Brain Bank, dedicated to advancing research on brain disorders that impact Veterans. The VABBB is seeking participants both with and without neurological conditions. Your involvement can lead to important breakthroughs and support life-changing research. Visit www.research.va.gov/programs and click on VA Biorepository Brain Bank

In this episode of PTSD and Beyond, we’re talking about a common, but often challenging, part of the healing journey: setbacks. Whether you’re healing from trauma, working toward better mental health, or building healthier habits, setbacks happen. They don’t mean you’re failing—they’re part of life. Dr. Deb shares personal stories, practical tips, and gentle reminders that setbacks are temporary. Healing isn’t about being perfect; it’s about staying committed, even when it’s hard.

We explore how to stay grounded in your “why,” take small steps forward, and approach yourself with kindness. Plus, Dr. Deb shares 5 mantras to help you reframe setbacks and keep going.

❤️ Share the Podcast:
If today’s episode resonated with you, share it with someone who could use a reminder that they’re not alone.

And remember, we’re better together, we’re stronger together, and take what resonates and GO BEYOND!

In Love and Healing,
Dr. Deb

Listen, Subscribe, & Share:

✨ Don’t forget to hit subscribe so you never miss an episode!
💬 Loved this episode? Share it with someone who needs to hear this message today.
🌟 Leave a review—it helps us reach more people on their healing journey.

☕ Love the show? Buy us a cuppa on Ko-fi! ☕

Creating PTSD and Beyond takes time, heart, and a whole lot of coffee! If you love what we do and want to support the podcast, you can buy us a cuppa on Ko-fi. Every sip helps keep these conversations going and brings more healing content to the community.

💖 Click here to fuel the podcast: Cuppa for PTSD and Beyond @ Ko-Fi

💌 Connect with us:

Website - Dr. Deb Lindh

Website - PTSDandBeyond

Insta - @DrDebraLindh

Insta - @PTSDandBeyond

X (formerly known as Twitter) - @DebraLindh

Brothers After War with Director Jake Rademacher

Sponsor: U.S. Dept. of Veterans Affairs Biorepository Brain Bank

Today's episode of PTSD and Beyond is proudly sponsored by the U.S. Department of Veterans Affairs Biorepository Brain Bank, dedicated to advancing research on brain disorders that impact Veterans. The VABBB is seeking participants both with and without neurological conditions. Your involvement can lead to important breakthroughs and support life-changing research. Visit www.research.va.gov/programs and click on VA Biorepository Brain Bank

In this compelling episode of PTSD and Beyond, we sit down with filmmaker Jake Rademacher, the director of the powerful documentary "Brothers After War," which premieres in theaters on February 28. This episode dives deep into the transformative power of storytelling and the profound experiences of veterans as they navigate life after combat.

Join us as we explore:

✨ The inspiration behind "Brothers After War" and its connection to the previous film, "Brothers at War"

🫂 The importance of sharing real-life veteran stories to foster understanding and connection

🌅 How the film addresses themes of PTSD, depression, and the search for meaning

💪 The role of community and conversation in the healing process for veterans and their families

💡 Insights into Jake’s journey as he documents the resilience and struggles of service members

A film executive produced by Gary Sinise and the Gary Sinise Foundation, Jake shares heartfelt anecdotes about the veterans featured in the film, illustrating the complexities of their experiences and the vital conversations that emerge from their stories. This episode is a reminder of the importance of listening, connecting, and honoring the journeys of those who have served.

Please share this episode with someone who needs to hear this message. And remember, we’re better together, we’re stronger together, and take what resonates and GO BEYOND!

In Love and Healing,

Dr. Deb

✨ Don’t forget to hit subscribe so you never miss an episode! 💬 Loved this episode? Share it with someone who needs to hear this message today. 🌟 Leave a review—it helps us reach more people on their healing journey.

Support PTSD and Beyond:

☕ Love the show? Buy us a cuppa on Ko-fi! ☕

Creating PTSD and Beyond takes time, heart, and a whole lot of coffee! If you love what we do and want to support the podcast, you can buy us a cuppa on Ko-fi. Every sip helps keep these conversations going and brings more healing content to the community.

💖 Click here to fuel the podcast: Cuppa for PTSD and Beyond @ Ko-Fi

💌 Connect with Jake, get tickets, and learn more:

Website - BrothersAfterWar

Tickets - BrothersAfterWar

Insta - BrothersAfterWar

Facebook - BrothersAfterWar

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💌 Connect with us:

Website - Dr. Deb Lindh

Website - PTSDandBeyond

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Insta - @PTSDandBeyond

X (formerly known as Twitter) - @DebraLindh

X (formerly known as Twitter) - @PTSDandBeyond

Ok...Now What...with Kate Gliddin

Sponsor: U.S. Dept. of Veterans Affairs Biorepository Brain Bank

Today's episode of PTSD and Beyond is proudly sponsored by the U.S. Department of Veterans Affairs Biorepository Brain Bank, dedicated to advancing research on brain disorders that impact Veterans. The VABBB is seeking participants both with and without neurological conditions. Your involvement can lead to important breakthroughs and support life-changing research. Visit www.research.va.gov/programs and click on VA Biorepository Brain Bank

In this heartfelt episode of PTSD and Beyond, Dr. Deb welcomes the inspiring Kate Gladdin, an international speaker and certified life coach, who shares her profound journey of resilience and healing after the tragic loss of her sister. Kate's story is a testament to the power of lived experience and the importance of community in the face of grief.

Join us as we explore:

✨ The impact of loss on personal growth and resilience

💔 How grief intertwines with love and memory

🌅 The significance of finding beauty in everyday moments

💪 Practical strategies for embracing vulnerability and self-compassion

📖 Insights from Kate's book, "Okay, Now What? How to Be Resilient When Life Gets Tough"

Together, we delve into the complexities of post-traumatic growth, the misconceptions surrounding resilience, and the importance of honoring our emotions. Kate's wisdom and warmth remind us that healing is a journey, not a destination, and that we are never alone in our struggles.

And remember, we’re better together, we’re stronger together, and take what resonates and GO BEYOND!

In Love and Healing,

Dr. Deb

Listen, Subscribe, & Share:

✨ Don’t forget to hit subscribe so you never miss an episode! 💬 Loved this episode? Share it with someone who needs to hear this message today. 🌟 Leave a review—it helps us reach more people on their healing journey.

Support PTSD and Beyond:

☕ Love the show? Buy us a cuppa on Ko-fi! ☕

Creating PTSD and Beyond takes time, heart, and a whole lot of coffee! If you love what we do and want to support the podcast, you can buy us a cuppa on Ko-fi. Every sip helps keep these conversations going and brings more healing content to the community.

💖 Click here to fuel the podcast: Cuppa for PTSD and Beyond @ Ko-Fi

💌 Connect with Kate:

Website - Kate Gladdin

Insta - Kate Gladdin

Book - Okay, Now What?

💌 Connect with us:

Website - Dr. Deb Lindh

Website - PTSDandBeyond

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Insta - @PTSDandBeyond

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X (formerly known as Twitter) - @PTSDandBeyond

 

Self-Love on the Trauma Healing Journey

Sponsor: U.S. Dept. of Veterans Affairs Biorepository Brain Bank

Today's episode of PTSD and Beyond is proudly sponsored by the U.S. Department of Veterans Affairs Biorepository Brain Bank, dedicated to advancing research on brain disorders that impact Veterans. The VABBB is seeking participants both with and without neurological conditions. Your involvement can lead to important breakthroughs and support life-changing research. Visit www.research.va.gov/programs and click on VA Biorepository Brain Bank

Self-love isn’t just spa days or bubble baths. It’s a practice, a mindset, and sometimes, a radical act—especially when healing from trauma.

So, here’s my question for you today: How are you practicing self-love?

In this episode of PTSD and Beyond, we explore:

✨What is Self-Love (and Why Is It Hard?)

🧠 The three key parts of self-love

💡 What is love?
💖 What does ancient wisdom say about love
🌍 What does practice mean

💡Five Ways to Cultivate Self-Love Today

Love—whether for ourselves, others, or the world—isn’t just an emotion we wait for; it’s something we cultivate, practice, and embody. And that’s what makes it so powerful.

And remember, we’re better together, we’re stronger together, and take what resonates and GO BEYOND!

In Love and Healing,
Dr. Deb

Listen, Subscribe, & Share:

✨ Don’t forget to hit subscribe so you never miss an episode!
💬 Loved this episode? Share it with someone who needs to hear this message today.
🌟 Leave a review—it helps us reach more people on their healing journey.

☕ Love the show? Buy us a cuppa on Ko-fi! ☕

Creating PTSD and Beyond takes time, heart, and a whole lot of coffee! If you love what we do and want to support the podcast, you can buy us a cuppa on Ko-fi. Every sip helps keep these conversations going and brings more healing content to the community.

💖 Click here to fuel the podcast: Cuppa for PTSD and Beyond @ Ko-Fi

💌 Connect with us:

Website - Dr. Deb Lindh

Website - PTSDandBeyond

Insta - @DrDebraLindh

Insta - @PTSDandBeyond

X (formerly known as Twitter) - @DebraLindh

X (formerly known as Twitter) - @PTSDandBeyond

 

 Support PTSD and Beyond on Ko-Fi and Patreon!

The Strength of Kindness

Sponsor: U.S. Dept. of Veterans Affairs Biorepository Brain Bank

Today's episode of PTSD and Beyond is proudly sponsored by the U.S. Department of Veterans Affairs Biorepository Brain Bank, dedicated to advancing research on brain disorders that impact Veterans. The VABBB is seeking participants both with and without neurological conditions. Your involvement can lead to important breakthroughs and support life-changing research. Visit www.research.va.gov/programs and click on VA Biorepository Brain Bank

 

Kindness isn’t just a random act—it’s a radical act of strength, healing, and survival. But for many trauma survivors, being on the receiving end of kindness can feel uncomfortable, even triggering. Why? And how can we shift from discomfort to embracing kindness as part of a new, healthy normal?

In this episode of PTSD and Beyond, we explore:

✨ The history of kindness—from ancient philosophy to modern psychology
🧠 The science of kindness—how it rewires the brain and reduces trauma responses
💡 Why kindness can be challenging for trauma survivors (and how to navigate it)
💖 10 ways to practice self-kindness daily
🌍 How small, consistent acts of kindness help build trust and resilience

And remember, we’re better together, we’re stronger together, and take what resonates and GO BEYOND!

In Love and Healing,
Dr. Deb

Listen, Subscribe, & Share:

✨ Don’t forget to hit subscribe so you never miss an episode!
💬 Loved this episode? Share it with someone who needs to hear this message today.
🌟 Leave a review—it helps us reach more people on their healing journey.

☕ Love the show? Buy us a cuppa on Ko-fi! ☕

Creating PTSD and Beyond takes time, heart, and a whole lot of coffee! If you love what we do and want to support the podcast, you can buy us a cuppa on Ko-fi. Every sip helps keep these conversations going and brings more healing content to the community.

💖 Click here to fuel the podcast: Cuppa for PTSD and Beyond @ Ko-Fi

 

💌 Connect with us:

Website - Dr. Deb Lindh

Website - PTSDandBeyond

Insta - @DrDebraLindh

Insta - @PTSDandBeyond

X (formerly known as Twitter) - @DebraLindh

X (formerly known as Twitter) - @PTSDandBeyond

 

 Support PTSD and Beyond on Ko-Fi and Patreon!

No One's Going to Save You? Think Again!

Sponsor: U.S. Dept. of Veterans Affairs Biorepository Brain Bank

Today's episode of PTSD and Beyond is proudly sponsored by the U.S. Department of Veterans Affairs Biorepository Brain Bank, dedicated to advancing research on brain disorders that impact Veterans. The VABBB is seeking participants both with and without neurological conditions. Your involvement can lead to important breakthroughs and support life-changing research. Visit www.research.va.gov/programs and click on VA Biorepository Brain Bank

You may have heard the phrase, “No one is going to save you.” But let’s break that down—because here’s the truth: Someone is going to save you, and that someone is YOU. And guess what? You are not alone.

In this episode, we dive deep into the power of self-empowerment and the misleading message behind “tough love” narratives. While no one can do our healing for us, to say that no one is coming to help is simply false. We are capable, we are connected, and we are supported—by ourselves, by those who came before us, and by those who walk this journey with us.

🔥 In this episode, we cover:
✔️ The truth about empowerment and self-worth
✔️ How harmful messaging can reinforce helplessness
✔️ Remembering who you are and owning your strength
✔️ The fire inside you that no one can take away
✔️ A guided mindfulness exercise to ground you in your power

You are someone. You are your own hero. And together, we’re better, we’re stronger, and we rise. 💙

Listen, Subscribe, & Share:

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💬 Loved this episode? Share it with someone who needs to hear this message today.
🌟 Leave a review—it helps us reach more people on their healing journey.

Support PTSD and Beyond:

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Website - Dr. Deb Lindh

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💌 Connect with us:

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And remember, we’re better together, we’re stronger together, and take what resonates and GO BEYOND!

In Love and Healing,
Dr. Deb

 Support PTSD and Beyond on Ko-Fi and Patreon!

Navigating Reactors and Rumination with Mindfulness

Sponsor: U.S. Dept. of Veterans Affairs Biorepository Brain Bank

Today's episode of PTSD and Beyond is proudly sponsored by the U.S. Department of Veterans Affairs Biorepository Brain Bank, dedicated to advancing research on brain disorders that impact Veterans. The VABBB is seeking participants both with and without neurological conditions. Your involvement can lead to important breakthroughs and support life-changing research. Visit www.research.va.gov/programs and click on VA Biorepository Brain Bank

In this episode of PTSD and Beyond, we dive into how rumination and reactors—those moments when we feel stuck or overwhelmed—impact our mental health and how mindfulness can help us move through them. We also explore the importance of grounding, self-compassion, and the post-care phase.

Key Topics:

• What is Rumination? Exploring the loop of repetitive thoughts, especially in relation to trauma, and how it activates the brain's default mode network (DMN).
• Understanding Reactors: Shifting from "triggers" to "reactors" to help create more space between us and our emotional responses.
• The Role of Self-Compassion: Practical ways to validate yourself when a reactor is activated, and how to use grounding exercises to regulate emotions.
• The Science Behind Grounding: Walking barefoot activates over 200,000 nerve endings in your feet, which helps calm the nervous system and reduce stress.
• Post-Care Phase: After a reactive experience, nurturing yourself is crucial for restoring balance and promoting long-term resilience.

Mindfulness Exercise: We close with a guided mindfulness exercise designed to help us anchor in the present moment, validate ourselves, and practice self-compassion, especially when feeling overwhelmed by rumination or reactors.

Through self-awareness and preparation, we can recognize that we’re not only there for ourselves but also there for one another. By staying connected and mindful, we strengthen our ability to navigate challenges together.

And remember, we’re better together, we’re stronger together, and take what resonates and GO BEYOND!

In Love and Healing,
Dr. Deb

To connect with Dr. Deb Lindh:

Website - Dr. Deb Lindh

Website - PTSDandBeyond

X (formerly known as Twitter) - @DebraLindh

X (formerly known as Twitter) - @PTSDandBeyond

Support PTSD and Beyond on Ko-Fi and Patreon!

Rising from the Ashes with Kegan Gill: A Journey of Resilience and Transformation

Sponsor: U.S. Dept. of Veterans Affairs Biorepository Brain Bank

Today's episode of PTSD and Beyond is proudly sponsored by the U.S. Department of Veterans Affairs Biorepository Brain Bank, dedicated to advancing research on brain disorders that impact Veterans. The VABBB is seeking participants both with and without neurological conditions. Your involvement can lead to important breakthroughs and support life-changing research. Visit www.research.va.gov/programs and click on VA Biorepository Brain Bank

Trigger Warning: This episode contains discussions of traumatic events, severe physical injury, and recovery from PTSD. Listener discretion is advised.

In this episode of PTSD and Beyond, we’re joined by Kegan Gill, retired U.S. Navy fighter pilot, motivational speaker, and author of the memoir Phoenix Revival. Kegan shares his extraordinary journey of survival and recovery following a catastrophic jet ejection accident that left him with life-altering injuries. Through resilience, determination, and the fighter pilot mindset, Kegan transformed his trauma into a story of hope and growth.

We explore the challenges he faced during his physical and emotional recovery, the tools and strategies he used to overcome PTSD, and the profound lessons he’s learned about embracing life after trauma. Kegan’s story is a testament to the power of the human spirit to rise from the ashes, offering inspiration to anyone navigating their own path to healing.

What You’ll Learn in This Episode:

• The events surrounding Kegan’s accident and its immediate aftermath.
• The role of resilience, discipline, and mindset in overcoming trauma.
• How Kegan approached the mental health challenges of his recovery, including PTSD.
• Practical tools for navigating adversity and embracing growth.
• Insights from Phoenix Revival and its message of hope and transformation.

If Kegan’s story resonated with you, don’t forget to share this episode with someone who could benefit from it. Subscribe for more inspiring stories and actionable insights to help you on your journey to healing.

And remember, we’re better together, we’re stronger together, and take what resonates and GO BEYOND!

In Love and Healing,
Dr. Deb

To connect with Kegan Gill:

Website - KeganGill

Book - Phoenix Revival

Instagram - @KeganSmurfGill

To connect with Dr. Deb Lindh:

Website - Dr. Deb Lindh

Website - PTSDandBeyond

X (formerly known as Twitter) - @DebraLindh

X (formerly known as Twitter) - @PTSDandBeyond

Support PTSD and Beyond on Ko-Fi and Patreon!