"Am I stuck in survival mode?"

Oct 2, 2025

Explore the journey of trauma recovery and emotional processing. Discover effective grounding techniques to break free from a state of functional freeze. Learn about the necessary structure in therapy sessions and the beginning dynamics of eating disorder recovery. Understand the emotional impact of failed suicide attempts and gain insights into distinguishing real versus false memories. Uncover why trauma may lead us to push away loved ones and practical advice to reconnect.

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ADVICE

Grounding To Escape Functional Freeze

Use grounding to exit functional freeze: list your five senses, do ABCs, or count colors around you.
Add temperature change and a full-body shake to rapidly bring your nervous system back online.

ADVICE

Ask For Structure When Therapy Feels Aimless

Ask your therapist about structure and homework if sessions feel unstructured; it's okay to request more direction.
Remember the therapeutic relationship matters most, so raise concerns openly to shape sessions toward your goals.

INSIGHT

Recovery Often Worsens Before Improving

Early eating-disorder recovery often feels worse before it gets better because behaviors move from autopilot into conscious awareness.
Goal weights usually shift and never fully satisfy the disorder's demands, so focus on recovery actions instead.

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Today, I'm answering your top questions on trauma recovery, emotional processing, and breaking free from mental blocks. I'm diving deep into how to move out of functional freeze and start feeling again, what structure is actually needed in therapy sessions, and the hard but essential first steps of eating disorder recovery. We also discuss the severe emotional impact of failed suicide attempts, techniques for determining if a memory is real or false, and why your nervous system makes you push away safe people and loved ones. If you've felt stuck in survival mode or questioned your own recollections, this video offers practical grounding techniques and trauma-informed healing advice.

ONLINE THERAPY (enjoy 10% off your first month)While I do not currently offer online therapy, this episode's sponsor BetterHelp can connect you with a licensed, online therapist: https://betterhelp.com/katipod

Today's questions: 00:42 - How to get out of a functional free state and start to feel and process emotions again.

04:46 - I have a question about structure and goals in therapy... Is a specific plan and structure needed?

12:42 - I hope you're not tired of hearing me dance around my eating disorder behaviors, but I'm a little lost. Is this the way most eating disorder recovery starts?

20:13 - I'm still stuck in survival mode, which I thought would go away by moving out earlier.

24:06 - I have a question about trauma and false memories... How do I know when or if something is a false memory?

29:13 - Can you talk about the effects of failed suicide attempts? Is it possible to have trauma from an attempt even if you weren't hospitalized?

31:33 - Can you talk a bit about what a therapist takes notes about during a session?

37:53 - What are best ways to cope with triggers and panic attacks in school?

42:36 - I puffer fish the people closest to me, and I don't know why I keep doing it. My new book is available for pre-order: Why Do I Keep Doing This? → https://geni.us/XoyLSQ If you’ve ever felt stuck, this book is for you. I’d be so grateful for your support. MY BOOKS Traumatized https://geni.us/Bfak0j Are u ok? https://geni.us/sva4iUY PARTNERSHIPS Nick Freeman | nick@biglittlemedia.co Ask Kati Anything | Your mental health podcast, with Kati Morton LMFT

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