in this raw and unscripted episode, i challenge harmful narratives of hyper-individualism and explore why community care is essential for survival, especially for trauma survivors who are failed and often retraumatized by the mental health industrial complex.

let's talk about:

• why telling people to "just call your therapist" when they reach out is harmful and what to do instead
• why community care is the antidote to hyper-individualism
• how to show up for your community in specific, meaningful ways that honor both your capacity and others' needs by using a tool i call "the support menu"

this episode is a love letter to anyone who's ever been told they're a burden—spoiler: you're not. we owe each other care, and together, we can survive AND thrive.

links

💖 ⁠⁠healing is the best revenge #5: love letters for survivors zine⁠

🛍️ ⁠⁠shop zines, stickers, art, & more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

🥰 follow me on instagram @femmesupremacy

free resources

🫶🏻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠community care plan template⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

📒 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠cptsd coping skills guide⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

📓 ⁠⁠self-care plan template⁠⁠⁠⁠⁠

further reading

• madness network news: glossary
• beyond self-care bubble baths: a vision for community care by abbie jones

support the show

• subscribe/follow the podcast
• leave a 5-star rating and review
• share with someone who needs to hear this

hey sweet babes! 🎉 first off, huge thank you for making this one of spotify's most shared podcasts in 2025! you all are amazing.

in this episode, we're diving into emotional flashbacks—a type of flashback many cptsd survivors experience but don't always recognize. unlike the vivid sensory flashbacks we often hear about with ptsd, emotional flashbacks hit you with overwhelming feelings and sensations without the visual memories. they can be confusing, terrifying, and hard to identify.

i'm sharing pete walker's super practical 13-step guide for managing emotional flashbacks (from his book complex ptsd: from surviving to thriving), which has been a game-changer for me. you can download the full list from his website!

KEY TAKEAWAYS:

✨ emotional flashbacks = re-experiencing intense feelings without visual memories

✨ triggers can be anything (sounds, smells, body sensations, memories—or nothing obvious at all)

✨ you don't need all the answers; what you need is relentless self-compassion

✨ pete walker's 13 steps can help you navigate emotional flashbacks when they hit

CHAPTERS:

0:00 intro & spotify award announcement

1:50 what are emotional flashbacks?

3:44 what triggers emotional flashbacks?

4:26 my experience with emotional flashbacks

5:14 pete walker's 13 steps for managing flashbacks

8:21 wrap-up & support the show

RESOURCES:

💖 healing is the best revenge #5: love letters for survivors zine

📖 complex ptsd: from surviving to thriving by pete walker

🔗 download the 13 steps: www.pete-walker.com

🛍️ shop zines, stickers, art, & more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

🫶🏻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠community care plan template⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

📒 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠cptsd coping skills guide⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

📓 self-care plan template⁠⁠⁠⁠

this episode is for all my babes who struggle this time of year. with the lack of sunlight, early sunsets, literal darkness, & of course, the winter holidays. this episode is for those of us who are traumatized, queer, trans, disabled, chronically ill, estranged, or have difficult family dynamics. we’ll explore 5 micro-practices for making the holiday season a healing experience, rather than a hell-ish one.

links

• ⁠community care plans zine⁠
• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠shop zines, stickers, art, & more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠sign up for karina’s newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠subscribe to karina's substack⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠follow karina on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠karina's website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

free resources

• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠community care plan template⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠cptsd coping skills guide⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠self-care plan template⁠⁠⁠⁠