Learn from my mistakes, experience, growth & healing:30+ years clean • Healed after betrayal trauma 🌻I share tools, exercises, and mindfulness for betrayal trauma healing and addiction recovery 🕊️You don’t have to do this alone → BookendsOfRecoveryandHealing.comJoin r/BookendsofRecovery | Reality TV & Doberman lover 🐾
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Sep 29, 2026 · 29:14
Sometimes you don’t realize how much of yourself you’ve lost until little pieces of you start coming back. In this episode, I’m talking about the slow erosion of self that can…
Sep 22, 2026 · 16:48
Sometimes progress doesn’t mean the alarm stops sounding. It means we respond differently when it does. In this episode, I share a recent experience with my ex that brought back…
Sep 15, 2026 · 30:03
In this episode, I walk through an old group exercise and update it to help you learn how to reframe and manage negative thoughts. Also includes a free worksheet . If you have…
Sep 8, 2026 · 6:28
A guided mindfulness exercise for moments when anger or resentment feels heavy. Using breathing and a gentle body scan, we’ll slow down and notice how those feelings are showing…
Sep 1, 2026 · 22:46
Today we’re talking about why physical distance doesn’t always make emotional boundaries easier and what I’m learning about healthy detachment during separation. If you have any…
Aug 25, 2026 · 6:40
Today, we'll use a simple visualization to help you step back from the stress you may be carrying and gently return to the present moment. Stress has a way of pulling us away…
Aug 18, 2026 · 18:14
When fear tries to stop us or the negative voice starts chiming in our heads, we can combat it with these two tools: Playing the Script Until the End and The Stop Sign. Be sure…
Aug 11, 2026 · 22:54
It’s no secret that I’ve made about kabillion mistakes on my journey to emotional sobriety, and one of them included my amends. Initially, I wanted to apologize to everyone.…
Aug 4, 2026 · 16:33
Join me for this calming guided meditation, designed to help you gently let go of what may be weighing you down as you imagine yourself beside a gently flowing river. If you have…
Jul 28, 2026 · 27:21
After my second disclosure, I spent a lot of time online. Some might say an unhealthy time online. Those some would be my counselor and my husband’s CSAT. They weren’t wrong.…
Jul 21, 2026 · 12:33
A crockpot shouldn't trigger anyone...right? In this short, personal episode, I share what happened inside my head and how emotional sobriety helped me find my way back to peace.…
Jul 21, 2026 · 19:20
Some people have what I call a Velcro brain . We don't just notice things... we hold on to them. In this episode, I share how my two clingy Dobermans helped me realize that…
Jul 7, 2026 · 23:46
Healing doesn't mean having all the pieces figured out. Join me for a short reflection, followed by a guided meditation, to help you explore your own puzzle, embrace the gray…
Jun 30, 2026 · 25:31
Not every conversation leads somewhere healthy. In this episode, I share a recent experience that reminded me what emotional sobriety looks like in real life and why protecting…
Jun 23, 2026 · 22:49
A calming meditation to help you make space for every emotion, reconnect with yourself, and remember that feelings come and go. You can feel deeply without losing yourself,…
Jun 16, 2026 · 22:13
"Relapse is part of recovery." "No, it's part of addiction." So...which is it? Let's talk about why this question hit me personally, emotional sobriety, and why boundaries still…
Jun 9, 2026 · 47:20
Before we get started, I wanted to add a quick update to this episode. When I originally recorded this, I was still in my marriage. Since then, my husband and I have decided to…
Jun 2, 2026 · 15:12
Slow down, breathe, and reconnect with the healthy pathways within you. This guided meditation uses the symbolism of a garden to explore awareness, emotional well-being,…
May 26, 2026 · 29:26
Sometimes recovery and healing don’t unravel all at once. Sometimes it whispers. In this episode, we talk about stagnation and complacency in recovery and healing, emotional…
May 5, 2026 · 17:30
If you have ever felt overwhelmed or anxious, or had your thoughts spiral out of control, you are not alone. I’ve been there. Today I’m resharing some mindfulness techniques that…
Apr 28, 2026 · 27:52
What do you do when the tools that used to help no longer do? In this episode, we explore the brick wall in recovery and healing, and how to figure out whether it’s time for a…
Apr 21, 2026 · 21:05
Not every thought is a fact, but when you’re in the middle of a spiral, it can feel like it is. In this episode, we walk through simple, real-life tools to help you pause,…
Apr 14, 2026 · 10:23
If you’ve been swinging between trying to fix everything and wanting to shut down, this guided meditation will help you find your way back to balance using detaching with love.…
Apr 14, 2026 · 31:44
I thought I had detaching with love figured out… until I realized I was just pulling away. In this episode, I share my mistakes, the shift that changed everything, and what it…
Mar 31, 2026 · 35:27
When we find out our partner is an addict, one of the first questions we ask ourselves is do we stay or do we go? Especially if our partner is pornography and/or sex addict. In…
Mar 24, 2026 · 42:40
I think something that’s important to talk about is what happens after addiction disclosure. It was something I wasn’t even remotely prepared to experience. I didn’t expect the…
Mar 20, 2026 · 3:13
Spring has always felt like the season of regrowth to me. Every year when my daffodils bloom, I’m reminded of something I didn’t always believe was possible… my own healing. In…
Mar 17, 2026 · 34:59
Today's episode is about what it felt like to discover my husband’s pornography addiction, the hypervigilance that followed, and how healing finally began. If you have any…
Mar 10, 2026 · 24:43
I share a recent moment when my brain went straight to panic mode during a simple disagreement, what that taught me about trauma footprints, and the gentle check-in tools that…
Mar 3, 2026 · 33:46
Recovery and healing don’t have one ending. They have two bookends. One bookend is the moment that changed you. The other is the moment you chose differently. One holds the…
Feb 24, 2026 · 8:14
A quick and gentle guided meditation to help you reconnect with your inner strength, especially during moments of fear, doubt, or overwhelm. This practice is about remembering…
Feb 17, 2026 · 30:45
If you’re in recovery, loving someone with addiction, or healing from betrayal trauma, struggling with confidence is incredibly common. Learn how to rebuild it in today's…
Feb 10, 2026 · 24:41
Valentine’s week can be challenging for a lot of people. But if you’re in a relationship with an addiction, especially pornography and/or sex and love addiction, it can feel even…
Feb 3, 2026 · 25:47
Have you ever felt that kind of internal chaos? The racing thoughts. The emotional whiplash. The urge to numb or fix something that isn’t yours to fix. That moment when fight,…
Jan 27, 2026 · 17:55
As promised...it's a workbook walkthrough for The Three Circles & CFT (You don't need the workbook to benefit from today's episode): The Three Circles are three nested circles…
Jan 20, 2026 · 24:17
In today's episode, I revisit The Three Circles and add in CFT. It creates structure without shame, boundaries without pressure, and awareness without rigidity. And when both…
Jan 13, 2026 · 25:17
ARC is a three-step tool for moving through triggers in a way that supports your healing instead of overwhelming it. Today's episode is a workbook walkthrough, but you don't need…
Jan 8, 2026 · 17:47
This week’s episode is focused on something I’m practicing this year: self-grace . It includes a workbook walkthrough. I talk about how easy it is to slip into comparison, even…
Dec 31, 2025 · 21:39
As the new year begins, many of us start hearing the familiar question: Should I make resolutions or set intentions? They may sound similar, but they come from very different…
Dec 26, 2025 · 1:23
I’ll be off work next week and thought this would be a good time to open the floor for an AMA on my Reddit page. If you’re newer here, I’m 30+ years clean from my drug of choice,…
Dec 23, 2025 · 10:46
In this guided meditation, you’re invited to slow down, breathe deeply, and release the weight you’ve been carrying. I use gentle imagery and intentional breathing to help you…
Dec 16, 2025 · 31:44
If you’ve ever felt like you’re living as different versions of yourself, this one’s for you. In this episode, I'm talking about compartmentalization and how it shows up in…
Dec 9, 2025 · 44:08
Stress sucks! Let's talk about ways to relieve it. This is part two of the walkthrough of my workbook , but don't worry, you do not need it in front of you to follow along. I’m…
Dec 2, 2025 · 35:44
Dealing with stress? Who isn't right? This is part one of the walkthrough of my workbook , but don't worry, you do not need it in front of you to follow along. I’m going to walk…
Nov 25, 2025 · 26:35
Gratitude isn’t about pretending everything’s fine. It’s about retraining your brain to notice what’s also true. It’s also about understanding, “Yes, this is hard , but look at…
Nov 18, 2025 · 18:28
Black-and-white thinking brings us comfort in a chaotic world. When life gets challenging, like it does in addiction or betrayal, gray feels like quicksand. It means we might…
Nov 11, 2025 · 25:49
Boredom is the time to experiment, to rediscover what excites you when you’re not chasing a dopamine hit. And no offense to workout routines or organizing your junk drawer…
Nov 4, 2025 · 16:16
When stress hits, our bodies often go into fight, flight, fawn, or freeze mode. It can show up as a tight chest, racing thoughts, or shallow breathing. In this episode, we’ll…
Oct 28, 2025 · 20:11
Fear can stop us in our tracks, keeping us stuck in anxiety, overthinking, or avoidance. In this episode, I share two simple techniques: Play the Script to the End and Stop Sign…
Oct 21, 2025 · 21:47
Boundaries aren’t about pushing people away, they’re about protecting your healing and recovery and honoring your worth. In this episode, I share core personal boundaries, why…
Oct 14, 2025 · 19:17
Two simple tools to remind you why you’re showing up and where you want to go in your recovery and healing journey and keep you motivated. In this episode, I share my…
Oct 7, 2025 · 26:47
Ready to take what you learned about the Window of Tolerance and put it into practice? In this episode, I’ll walk you through the companion workbook , step by step. Together…
Sep 30, 2025 · 30:39
Ever feel like you’re bouncing between too much anxiety and total shutdown? That’s your nervous system leaving its “just right” zone. That's what therapists call the Window of…
Sep 23, 2025 · 8:18
This guided meditation is created to support you in your recovery journey. Through simple breathing, grounding, and calming techniques, I help you release tension, quiet racing…
Sep 23, 2025 · 8:59
This calming guided meditation is designed to support anyone navigating betrayal trauma. I gently lead you through breath, grounding, and self-compassion practices to ease…
Sep 16, 2025 · 21:26
In addiction recovery and healing, the small, consistent habits matter more than the big breakthroughs. In this episode I share the underrated “boring” tools, like sleep…
Sep 9, 2025 · 24:37
Healing doesn’t have to be all tears and heavy talks. In this episode, I discuss why humor is a powerful tool in recovery, healing, and mental health, how laughter resets the…
Sep 4, 2025 · 1:38
Just like the title says, I'm hosting an AMA today. I’ll be there 12:00 p.m.–2:00 PM EST to answer your questions live. After that, I’ll leave the post open and check back later.…
Sep 2, 2025 · 27:20
Anxiety and triggers can hit fast, but you don’t have to get swept away. In this episode, I’m sharing unique, next-level grounding tools you can use anywhere to stay anchored in…
Aug 26, 2025 · 29:37
Ever wonder why you suddenly shut down, spiral, or snap, seemingly out of nowhere? In this episode, we unpack the difference between a trigger and a response, what your nervous…
Aug 19, 2025 · 14:13
Ever feel like you’re overreacting to something small, but deep down, you know it’s not about just that moment? You’re not broken. You’re wired that way because of what you’ve…
Aug 19, 2025 · 12:51
Ever wonder why numbing out, whether with substances, scrolling, or people-pleasing, feels like the only way to survive? In this episode, I share how my own addiction began with…
Aug 12, 2025 · 23:35
Tired of self-care tips that don’t actually help when you're deep in recovery or healing from betrayal trauma? In this episode, I share five real-life self-care tools that go…
Jul 29, 2025 · 35:09
If you’ve ever asked yourself, “Why am I still struggling when I’m not even using anymore?" this episode's for you. I’m breaking down what emotional sobriety really means, how it…
Jul 22, 2025 · 30:51
Are you feeling stuck or off-balance in your recovery journey or while supporting someone else’s? The Life Wheel is a simple yet powerful tool that helps you assess where you are…
Jul 15, 2025 · 28:06
In this episode, we explore how affirmations support healing, emotional sobriety, and connection, whether you're in recovery yourself or loving someone who is. If you have any…
Jul 8, 2025 · 34:57
Loving someone in addiction can be challenging. In this episode, I unpack how to support them without crossing into enabling or accidentally pushing them away. Learn what…
Jul 1, 2025 · 14:07
In this episode, we explore the Japanese art of Kintsugi and how it beautifully parallels the recovery journey. You are not broken! Your cracks tell a story of resilience,…
Jun 24, 2025 · 27:18
Learn how betrayal trauma impacts your instincts and how to rebuild trust in yourself with real tools, insights, and encouragement. If you have any questions, please let me know…
Jun 17, 2025 · 23:14
Learn how to receive compliments and use fingerholds for emotional balance. Two powerful recovery tools for boosting self-worth and reducing stress. If you have any questions,…
Jun 13, 2025 · 13:26
Struggling with triggers? Try these five unique tools to stay grounded in your recovery or healing journey. If you have any questions, please let me know . If links aren't…
Jun 10, 2025 · 18:05
Ready to build your personal stress relief blueprint? In this episode, Laura walks you through the Stress Management in Recovery & Healing workbook—step by step. Learn how to…
Jun 3, 2025 · 48:13
Stress doesn’t stop when recovery starts—but you can manage it. In this episode, Laura breaks down real-life stress triggers (like PAWS, HALT, and relationship strain) and shares…
May 31, 2025 · 12:21
In this guided walkthrough of a brand-new workbook, I teach urge surfing, a mindfulness-based technique used to manage cravings, emotional triggers, and trauma responses. Perfect…
May 27, 2025 · 23:45
Today’s episode is a little different. It’s a guided reflection using my Emotional Sobriety Companion Workbook . No pen needed, so sit back and relax and we dive into learning…
May 20, 2025 · 20:27
It’s time we stopped pretending that mental health is gendered. It’s time we gave men the space to feel, hurt, heal, and grow without judgment. If you have any questions, please…
May 13, 2025 · 25:22
Creating healthy boundaries is a crucial form of self-care, especially if you’re in a relationship with someone struggling with addiction. Boundaries are about emotional…
May 6, 2025 · 28:25
Ever feel like a broken record when offering support? You share your best tools, open your heart, provide honest advice, and then the same questions pop up. It’s not that people…
Apr 29, 2025 · 17:41
You may be asking yourself, “Is my partner an addict, or does he enjoy a lot of pornography and Instagram models?” It’s a valid question to ask, and it can be challenging to…
Apr 22, 2025 · 13:27
Today’s episode is a little different. It’s a guided reflection and workbook session designed to support loved ones of those struggling with addiction. It's a companion to last…
Apr 15, 2025 · 15:56
Ever find yourself Googling "How to recover from someone else’s addiction" at 2 a.m. while eating handfuls of Goldfish? Yeah, me too. I didn’t quite give up the Goldfish, but I…
Apr 8, 2025 · 46:12
Relapse isn’t a failure. It’s a reminder that you’re human and still growing. Whether you’re newly sober or have been rockin' your recovery for years, relapse prevention is a…
Apr 8, 2025 · 13:59
This guided workbook will help you identify warning signs, manage setbacks, and build a strong support system to keep your recovery on track. Use it as a personal guide to…
Apr 1, 2025 · 36:07
If you’re in recovery, you already know that communication is crucial. If you’re the loved one of someone in recovery, you know how important communication is for healing—not…
Mar 27, 2025 · 10:52
In this bonus episode, I share a quick meditation for moments you feel angry or overwhelmed. It perfectly complements my previous podcast, Managing Triggers When You're Angry. If…
Mar 25, 2025 · 36:28
What do you do when anger flares up? How do you keep it from dragging you down a path you’ve worked so hard to leave behind? That’s what we’re talking about today: real,…
Mar 23, 2025 · 26:38
It’s easy to forget how you're actually feeling until your emotions are like adding Mentos to a bottle of Coke—they explode. That’s where an emotional check-in comes in—it’s like…
Mar 11, 2025 · 40:08
Core beliefs are like a little puppeteer pulling the strings behind the scenes. When someone gives you a funny look, and your brain translates it to “They think I’m worthless,”…
Mar 4, 2025 · 24:36
Let’s continue to talk about triggers. No, not the kind that set off alarm bells—though some days, urges and stress can feel just as explosive. I mean the sneaky dudes that can…
Feb 25, 2025 · 39:29
You’ve been through the wringer—relational trauma, betrayal, addiction, and the emotional equivalent of walking barefoot on broken glass while swallowing fire. Healing isn’t just…
Feb 18, 2025 · 24:06
Addiction—whether it involves substances, behaviors, or habits—can feel like an uphill battle. The cravings, the triggers, the relentless pull to give in... it’s overwhelming,…
Feb 11, 2025 · 25:20
Let’s be real: boundaries are no fun to set, but if you’re navigating recovery from addiction and healing, boundaries aren’t just helpful—they’re essential. Think of them as your…
Feb 4, 2025 · 25:03
If talking about your feelings gives you a knot in your stomach, worry not my Superstars, I’ve got a solution for you: use a color exercise instead. Your emotions have a whole…
Jan 28, 2025 · 27:24
Have you ever felt blindsided by an emotion that takes you back to a dark place? I’m here to tell you something important: there’s a way through. Today, I’m thrilled to dive into…
Jan 25, 2025 · 3:05
Sobriety and healing are achievable, and you can make it happen. I’ve done it, and so can you. In my podcast, I share the tools and knowledge you need to attain lasting sobriety…
Jan 22, 2025 · 8:46
This is a bonus episode and a perfect companion to yesterday’s podcast. I'll guide you through a quick yet powerful meditation to help you center yourself, release tension, and…
Jan 21, 2025 · 31:52
Triggers. They’re those sneaky emotional responses that come out of nowhere, right? You think you’re doing okay, and then wham —a feeling hits you like a ton of bricks. But…
Jan 14, 2025 · 28:46
Deciding that you're going to quit using your DOC -drug of choice - is a major life choice. It can feel overwhelming and scary, but it's also one full of hope and promise too.…
Jan 14, 2025 · 21:37
Deciding that you're going to quit using your DOC -drug of choice - is a major life decision. It can feel overwhelming and scary, but it's also one full of hope and promise too.…
Dec 31, 2024 · 1:02:52
Looking for addiction and healing self-care tips in one place? Then, this podcast is for you. It's so jam-packed with tips that I had to break it into two parts. This is part…
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