Reclaiming Me: Heal Your Childhood Attachment Wounds, People Pleasing, and Complex PTSD for Women23 Sep

E150: One Tool, Three Patterns: The Anchor Practice for Dissociation, Certainty-Seeking & Comparison

Monday's episode named three patterns a lot of listeners recognized in themselves. Today: one tool that works for all three.

Underneath drifting away, needing proof, and comparing your present to your past is the same root cause — your nervous system trying to protect you using rules from the past. This short follow-up episode gives you a single, simple practice — the Anchor Practice — built to interrupt all three patterns in the actual moment they show up.

A step-by-step, three-part practice you can use anywhere:

Choose your anchors ahead of time — one physical, one visual, one auditory sensory detail, selected while calm
Name the moment without judgment — "This is an old alarm, not a current danger"
Touch one anchor — a few seconds of contact with the present is enough to signal safety to your nervous system

Choose your three anchors right now, before you need them — write them down somewhere you'll actually see them. If the practice helps this week, send Cindy a note about what's true for you right now; your experience might become a future episode.

Episode Info

Runtime: ~10–15 minutes
Format: Midweek reframe / companion practice episode
Companion to: Week 1 full-length episode ("You're Not Broken, You're Time-Traveling")

Connect with Cindy:

Ready for deeper support? Take the free people-pleasing quiz, explore therapy or book a consultation here: cindypayne.com

Instagram: @cindypaynerooted

email: cindy@cindypaynelpc.com

This podcast supports women healing trauma, attachment wounds, codependency, anxiety, perfectionism, people pleasing, overthinking, and rebuilding self-worth, self-trust, boundaries, and confidence through trauma-informed guidance.

Through honest, grounded conversations, it explores the real human experience of growth and leadership, the tension between purpose and rest, boundaries and connection, and how choosing awareness and compassion creates a more aligned and authentic life.

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Episoder(151)

E149: You're Not Broken, You're Time-Traveling: A Listener Q&A on Presence, Certainty & Comparison

Do you ever catch yourself drifting out of a moment you actually wanted to be present for? Or find yourself needing proof that a new relationship is "safe" before you can relax into it? Or notice you'...

21 Sep 40min

E148: Who Am I Without This Role? A Quick Identity-Rebuilding Practice

Still feeling like you lost a piece of yourself along with the role? Let’s find what’s still there.We go deeper into Monday’s reframe, “this role ending doesn’t erase who I’ve become,” with three spec...

16 Sep 13min

E147: Rebuilding Your Identity After a Role Ends: A CPTSD Survivor’s Guide

Have you ever felt like you lost yourself the moment a role in your life changed, even a role ending that was healthy, expected, or something you wanted? This episode is about why that disorientation ...

14 Sep 35min

E146: How to Stop Over-Apologizing This Week: A Fawn Response Reframe

Caught yourself apologizing again today? Let’s practice something different.We go deeper into Monday’s reframe, “I can hold space for myself first,” with three specific ways to practice it and a short...

9 Sep 16min

E145: The Fawn Response Revisited: Why You Over-Apologize and How to Stop

Have you ever caught yourself apologizing for something that genuinely did not need an apology? Sorry for asking a question. Sorry for having a preference. In this episode we’re taking another look at...

7 Sep 37min

E144: How to Stop Overthinking Every Decision: A CPTSD Reframe Practice

Still replaying a decision from earlier this week? This midweek reframe gives you something concrete to actually use before your next one.We go deeper into Monday’s reframe, “I trust myself to learn a...

2 Sep 16min

E143: Why CPTSD Makes Decision-Making So Hard (And How to Trust Yourself Again)

Do you research every decision into the ground, ask five people for their opinionbefore trusting your own, or feel real physical anxiety when there’s no clear right answer? Inthis episode we’re naming...

31 Aug 33min