How To Deal With Grief and Trauma

Nathalie Himmelrich
  • 4.8 (23)
  • MENTAL HEALTH
  • UPDATED WEEKLY

You can't go through life without experiencing loss and trauma the question is how do we deal and live with the grief and pain? Join Nathalie Himmelrich, grief expert and author, talking to people who have experienced grief and trauma first-hand. If you want to be inspired by others who traveled through their grief and trauma, found that healing is possible, and came out the other end knowing they can survive and thrive in life after loss. For more info: www.nathaliehimmelrich.com

  1. 180 The Many Faces of Trauma | How Trauma Can Affect the Body

    MAR 7

    180 The Many Faces of Trauma | How Trauma Can Affect the Body

    Send a text Trauma isn’t only a story in the mind—it’s also physiology, sensation, and nervous system patterning. In this final episode of the Many Faces of Trauma series, we explore how trauma can show up in the body through hyperarousal (fight/flight), hypoarousal (shutdown), stress-related symptoms over time, dissociation, and chronic tension patterns. Using a simple polyvagal-informed lens, we explain how nervous system state can shape sensations and symptoms—and why “I know I’m safe” can coexist with a body that still reacts. We share realistic body-based supports, focusing on small, repeated regulation, completing stress energy, co-regulation, and tracking 5% shifts. The episode ends with a short grounding practice and a supportive closing message to integrate the whole mini-series. In this episode, you’ll learn Why trauma affects the body, not just thoughtsCommon body patterns: hyperarousal, shutdown, stress symptoms, dissociation, tension holdingA polyvagal-informed view: state drives sensationWhat helps without overwhelm: repetition, body-language listening, movement, co-regulation, 5% shiftsA grounding practice that combines breath, stretch, and orientationA closing integration for the whole seriesGrounding practice (2–3 minutes): “Breath + Stretch + Name” Longer exhale than inhale (4 rounds)Gentle stretch + shoulder rollName 3 body facts (feet/hands/breath)Phrase: “My body has reasons. I can listen without panic.”Check the website for the free resources offered for both those affected by trauma and those supporting them. I will be back with more guest interviews starting again with Season 18. Stay tuned! Support the show 💡 If today’s episode touched you, please share it with someone who might need it. 🤝 Become a supporter of the show! Starting at $3/month & leave a review. Stay Connected 🌐 Visit nathaliehimmelrich.com 💌 Subscribe to the newsletter for resources and updates 🎧 Never miss an episode—follow the podcast! 💛 Socials Instagram Facebook Find Support Resources 💜 For Grievers – Resources https://nathaliehimmelrich.com/grief-trauma-support/ 💜 For Supporters – Supporting someone https://nathaliehimmelrich.com/supporters-resources/ 💜 Books – Explore books on grief and healing https://nathaliehimmelrich.com/books/ 💜 Support – Offers - free and paid https://nathaliehimmelrich.com/free-resources-hub/

    14 min
  2. 179 The Many Faces of Trauma | Dissociation: The Mind’s Emergency Exit (Intro-Level)

    MAR 4

    179 The Many Faces of Trauma | Dissociation: The Mind’s Emergency Exit (Intro-Level)

    Send a text Dissociation is often misunderstood, but for many people it’s a protective nervous-system strategy—a way the mind and body reduce overwhelm when something feels too much to stay present for. In this intro-level episode, we explore dissociation as a spectrum: from spacing out and going blank to numbness, unreality, time loss, and feeling detached from the body or emotions. Using simple polyvagal-informed language, we connect dissociation to shutdown protection, discuss common triggers (conflict, overwhelm, feeling trapped, sensory load), and outline what helps—especially gentle, body-first ways to return without shame. We close with a grounding practice using texture and temperature cues to support a soft “coming back.” In this episode, you’ll learn A clear definition of dissociation and how it differs from ordinary distractionWhy dissociation is a protection strategy (not a character flaw)A polyvagal lens on dissociation as shutdown/freeze protectionCommon triggers: conflict, overwhelm, feeling trapped, sensory load, exhaustionHow dissociation can impact memory, relationships, and self-trust over timeWhat helps: gentle return, reduced stimulation, body-first orientation, naming without shame, building safetyA grounding practice designed specifically for dissociationGrounding practice (2–3 minutes): “Texture + Temperature Return” Touch a textured object (fabric, chair, sleeve)Name 3 qualities (smooth/rough/cool/warm)Notice one temperature cuePress feet into the floor (twice)Phrase: “I’m here now. I’m coming back gently.”Check the website for the free resources offered for both those affected by trauma and those supporting them. What’s next: How Trauma Can Affect the Body Support the show 💡 If today’s episode touched you, please share it with someone who might need it. 🤝 Become a supporter of the show! Starting at $3/month & leave a review. Stay Connected 🌐 Visit nathaliehimmelrich.com 💌 Subscribe to the newsletter for resources and updates 🎧 Never miss an episode—follow the podcast! 💛 Socials Instagram Facebook Find Support Resources 💜 For Grievers – Resources https://nathaliehimmelrich.com/grief-trauma-support/ 💜 For Supporters – Supporting someone https://nathaliehimmelrich.com/supporters-resources/ 💜 Books – Explore books on grief and healing https://nathaliehimmelrich.com/books/ 💜 Support – Offers - free and paid https://nathaliehimmelrich.com/free-resources-hub/

    12 min
  3. 178 The Many Faces of Trauma | Complex Trauma & C-PTSD (Intro-Level)

    MAR 2

    178 The Many Faces of Trauma | Complex Trauma & C-PTSD (Intro-Level)

    Send a text Complex trauma forms through repeated or prolonged exposure to threat or chronic stress—often in contexts where escape isn’t possible and where relationships or systems meant to provide safety are also part of the problem. In this intro-level episode, we clarify the difference between single-incident PTSD patterns and complex trauma, and we outline how C-PTSD discussions often include PTSD symptoms plus broader impacts on emotion regulation, self-concept, relationships, and agency. Using simple polyvagal-informed language, we explore what it means when protection becomes the nervous system's default—and why that’s an adaptation, not a character trait. We end with a short practice that helps you name your state and offer one small supportive need. In this episode, you’ll learn What complex trauma is (repeated exposure + limited escape + often relational/systemic)How complex trauma differs from single-incident trauma patternsCommon C-PTSD pattern areas (intro-level): regulation, self-concept, relationships, meaning/agencyA polyvagal lens on “sticky” protection states and relational sensitivityWhy phases of healing matter: stabilisation, integration, reconnectionPractical first steps that reduce shame and build agencyA grounding practice to identify the state and offer a needGrounding practice (2–3 minutes): “Name the State, Offer a Need” Orient to one neutral objectName your state (activated/shutdown/in-between)Ask: “What would help 5%?” and choose one needPhrase: “This is a protective state. I can support it.”Longer exhaleCheck the website for the free resources offered for both those affected by trauma and those supporting them. What’s next: Dissociation: The Mind’s Emergency Exit (Intro-Level) Support the show 💡 If today’s episode touched you, please share it with someone who might need it. 🤝 Become a supporter of the show! Starting at $3/month & leave a review. Stay Connected 🌐 Visit nathaliehimmelrich.com 💌 Subscribe to the newsletter for resources and updates 🎧 Never miss an episode—follow the podcast! 💛 Socials Instagram Facebook Find Support Resources 💜 For Grievers – Resources https://nathaliehimmelrich.com/grief-trauma-support/ 💜 For Supporters – Supporting someone https://nathaliehimmelrich.com/supporters-resources/ 💜 Books – Explore books on grief and healing https://nathaliehimmelrich.com/books/ 💜 Support – Offers - free and paid https://nathaliehimmelrich.com/free-resources-hub/

    13 min
  4. 177 The Many Faces of Trauma | Helping Professionals & Partners: Secondary and Vicarious Trauma

    FEB 27

    177 The Many Faces of Trauma | Helping Professionals & Partners: Secondary and Vicarious Trauma

    Send a text When you support someone through trauma—professionally or personally—your nervous system is not a neutral observer. Secondary traumatic stress can create trauma-like symptoms through exposure to others’ distress, while vicarious trauma can gradually shift your beliefs about safety, trust, and meaning. In this episode, we define both terms in plain language, explore why “empathic contagion” happens through co-regulation (polyvagal-informed), and name common signs like sleep disruption, intrusion, irritability, numbness, and saturation. We also cover practical protection strategies: boundaries as care, transitions, shared load, and ventral restoring practices. We close with a short “Return-to-Self Reset” to help you care without carrying. In this episode, you’ll learn The difference between secondary traumatic stress and vicarious traumaWhy helpers can absorb activation through co-regulation (polyvagal lens)Common signs (non-diagnostic): intrusion, fatigue, cynicism, numbness, over-responsibilityWhat helps: boundary clarity, transitions, shared load, permission to be affected without collapsing, ventral restorationA grounding/reset practice for after exposureGrounding practice (2–3 minutes): “Return-to-Self Reset” Gentle shake-out to discharge load“My name is… I’m here in…” (orientation)Hand on chest + belly (containment)Phrase: “I can care without carrying”Longer exhaleCheck the website for the free resources offered for both those affected by trauma and those supporting them. What’s next: Complex Trauma & C-PTSD (Intro-Level) Support the show 💡 If today’s episode touched you, please share it with someone who might need it. 🤝 Become a supporter of the show! Starting at $3/month & leave a review. Stay Connected 🌐 Visit nathaliehimmelrich.com 💌 Subscribe to the newsletter for resources and updates 🎧 Never miss an episode—follow the podcast! 💛 Socials Instagram Facebook Find Support Resources 💜 For Grievers – Resources https://nathaliehimmelrich.com/grief-trauma-support/ 💜 For Supporters – Supporting someone https://nathaliehimmelrich.com/supporters-resources/ 💜 Books – Explore books on grief and healing https://nathaliehimmelrich.com/books/ 💜 Support – Offers - free and paid https://nathaliehimmelrich.com/free-resources-hub/

    14 min
  5. 176 The Many Faces of Trauma | Community Shock: Disasters & Public Events (No War Content)

    FEB 25

    176 The Many Faces of Trauma | Community Shock: Disasters & Public Events (No War Content)

    Send a text Community shock happens when a public tragedy or disaster disrupts a community’s sense of safety and predictability, creating a ripple of nervous-system activation far beyond those directly involved. This episode is the Trauma Types companion to S16E161, where we explored collective grief and trauma after sudden tragedy. Here, we zoom in on community shock as a trauma pathway: why people cycle through hypervigilance, numbness, anger, and exhaustion; how media exposure can keep the nervous system activated; and why meaning-making can turn into blame, rumour cycles, or polarisation. We end with a short grounding practice designed to reduce helplessness by focusing on a “circle of control.” In this episode, you’ll learn What community shock is and how it spreads through proximity, identification, and exposureHow this episode connects to S16E161 (collective grief + trauma after sudden tragedy)Polyvagal-informed patterns: mobilised protection, shutdown, and cyclingRipple effects across groups: directly affected, witnesses, helpers, and the wider communityWhy meaning-making can intensify blame, rumours, and polarisationWhat helps: media dosing, routine, choice-based community support, body-first regulationA grounding practice to restore a sense of control and supportGrounding practice (2–3 minutes): “Circle of Control” Draw a small circle on your palmName 3 things you can control right nowName 2 supports you can lean onPhrase: “I can’t control everything. I can support my nervous system today.”Check the website for the free resources offered for both those affected by trauma and those supporting them. What’s next:  Helping Professionals & Partners: Secondary and Vicarious Trauma Support the show 💡 If today’s episode touched you, please share it with someone who might need it. 🤝 Become a supporter of the show! Starting at $3/month & leave a review. Stay Connected 🌐 Visit nathaliehimmelrich.com 💌 Subscribe to the newsletter for resources and updates 🎧 Never miss an episode—follow the podcast! 💛 Socials Instagram Facebook Find Support Resources 💜 For Grievers – Resources https://nathaliehimmelrich.com/grief-trauma-support/ 💜 For Supporters – Supporting someone https://nathaliehimmelrich.com/supporters-resources/ 💜 Books – Explore books on grief and healing https://nathaliehimmelrich.com/books/ 💜 Support – Offers - free and paid https://nathaliehimmelrich.com/free-resources-hub/

    15 min
  6. 175 The Many Faces of Trauma | Migration & Displacement Trauma: Losing Home, Language, Self

    FEB 22

    175 The Many Faces of Trauma | Migration & Displacement Trauma: Losing Home, Language, Self

    Send a text Migration and displacement can be traumatic not only because of what prompted the move, but because the nervous system loses multiple safety cues at once—home, language, social rules, community, and familiar identity. In this episode, we explore migration and displacement trauma as both a trauma pathway (chronic stress, uncertainty, vigilance) and a grief pathway (loss of belonging, status, and “nervous system home base”). Using simple polyvagal-informed language, we look at why safety cues disappear, how identity disruption adds a second layer, and what helps in realistic, culturally respectful ways. We close with a grounding practice designed to support “two homes”: honouring roots while allowing slow settling. In this episode, you’ll learn A clear definition of migration and displacement trauma (loss + uncertainty + low control + low support)Why migration involves grief as well as nervous-system adaptationPolyvagal-informed patterns: hypervigilance, social anxiety, shutdown, and “in-between” functioningThe identity layer: language, status loss, and feeling “not from there / not from here”Common signs (non-diagnostic): isolation, overworking, paperwork, hypervigilance, shame, waves of griefWhat helps: rebuilding safety cues, language compassion, low-demand belonging, naming grief, informed supportA grounding practice for bridging roots and the present groundGrounding practice (2–3 minutes): “Two Homes” One hand on chest (roots), one hand on belly/thigh (present ground)4 breaths as a “bridge” between handsPhrases: “I carry my roots” + “I am here/allowed to settle, one step at a time”Orient to one neutral/pleasant objectCheck the website for the free resources offered for both those affected by trauma and those supporting them. What’s next: Community Shock: Disasters & Public Events (No War Content) Support the show 💡 If today’s episode touched you, please share it with someone who might need it. 🤝 Become a supporter of the show! Starting at $3/month & leave a review. Stay Connected 🌐 Visit nathaliehimmelrich.com 💌 Subscribe to the newsletter for resources and updates 🎧 Never miss an episode—follow the podcast! 💛 Socials Instagram Facebook Find Support Resources 💜 For Grievers – Resources https://nathaliehimmelrich.com/grief-trauma-support/ 💜 For Supporters – Supporting someone https://nathaliehimmelrich.com/supporters-resources/ 💜 Books – Explore books on grief and healing https://nathaliehimmelrich.com/books/ 💜 Support – Offers - free and paid https://nathaliehimmelrich.com/free-resources-hub/

    16 min
  7. 174 The Many Faces of Trauma | Society-Shaped Trauma (Part 2): Poverty, Insecurity & Social Exclusion

    FEB 20

    174 The Many Faces of Trauma | Society-Shaped Trauma (Part 2): Poverty, Insecurity & Social Exclusion

    Send a text Chronic scarcity and instability can shape the nervous system in ways that look like anxiety, irritability, shutdown, or “burnout,” even when a person is working incredibly hard to survive. In this episode, we explore poverty, insecurity, and social exclusion as a society-shaped trauma pathway—where the threat is often not a single event, but ongoing conditions with limited control and limited recovery. Using simple polyvagal-informed language, we name common “invisible injuries” of scarcity stress, why shame so often gets layered on top, and what helps realistically—without pretending that regulation solves structural problems. We close with a short grounding practice designed to create a stabilising sense of contact, support, and one manageable next step. In this episode, you’ll learn Why poverty and social exclusion belong in trauma educationA clear nervous-system definition of scarcity stress (ongoing + low control + low recovery)Polyvagal-informed patterns: chronic mobilisation, shutdown, and cyclingCommon signs (non-diagnostic): sleep disruption, rumination, decision fatigue, shame, withdrawalWhat helps realistically: micro-stability anchors, 24-hour planning, buffers and community support, reducing shame exposureA grounding practice for stabilising under high loadGrounding practice (2–3 minutes): “3-Point Stabiliser” Find 3 points of contact (feet, back, hands)Press feet into the floor and release (twice)Phrase: “In this moment, I can take one step”Name one small next stepCheck the website for the free resources offered for both those affected by trauma and those supporting them. What’s next: Migration & Displacement Trauma: Losing Home, Language, Self Support the show 💡 If today’s episode touched you, please share it with someone who might need it. 🤝 Become a supporter of the show! Starting at $3/month & leave a review. Stay Connected 🌐 Visit nathaliehimmelrich.com 💌 Subscribe to the newsletter for resources and updates 🎧 Never miss an episode—follow the podcast! 💛 Socials Instagram Facebook Find Support Resources 💜 For Grievers – Resources https://nathaliehimmelrich.com/grief-trauma-support/ 💜 For Supporters – Supporting someone https://nathaliehimmelrich.com/supporters-resources/ 💜 Books – Explore books on grief and healing https://nathaliehimmelrich.com/books/ 💜 Support – Offers - free and paid https://nathaliehimmelrich.com/free-resources-hub/

    13 min
  8. 173 The Many Faces of Trauma | Society-Shaped Trauma (Part 1): Discrimination & Minority Stress

    FEB 17

    173 The Many Faces of Trauma | Society-Shaped Trauma (Part 1): Discrimination & Minority Stress

    Send a text Discrimination and minority stress can create a chronic nervous-system load: not only dealing with the moment, but also anticipating bias, managing risk, and constantly scanning for safety and belonging. In this episode, we explore minority stress as an accumulation of experiences—overt discrimination, microaggressions, stereotyping, exclusion, and the invisible effort of code-switching or masking. Using simple polyvagal-informed language, we look at how chronic vigilance can keep the body in mobilised protection or shutdown, and we offer practical ways to support regulation without minimising the reality of the environment. We close with a short grounding practice focused on orienting to neutral and welcoming cues, and anchoring a sense of belonging in the self. In this episode, you’ll learn A clear definition of minority stress and why it belongs in a trauma-types seriesHow accumulation and anticipation create chronic nervous-system strainPolyvagal-informed patterns: hypervigilance and shutdown in response to “not-safe-enough” environmentsThe “double load” of code-switching, masking, and constant self-monitoringCommon signs (non-diagnostic): tension, sleep disruption, avoidance, over-performing, numbnessWhat helps: low-demand belonging, boundary micro-skills, resourcing after exposure, supportive validationA grounding practice designed for belonging and present-moment safety cuesGrounding practice (2–3 minutes): “Orient + Belonging Cue” Find one neutral objectFind one welcoming cue (colour, light, texture)Supportive posture with feet on the  floorPhrase: “I belong to myself” (or “I’m allowed to take up space”)Longer exhale releaseCheck the website for the free resources offered for both those affected by trauma and those supporting them. What’s next: Society-Shaped Trauma (Part 2): Poverty, Insecurity & Social Exclusion Support the show 💡 If today’s episode touched you, please share it with someone who might need it. 🤝 Become a supporter of the show! Starting at $3/month & leave a review. Stay Connected 🌐 Visit nathaliehimmelrich.com 💌 Subscribe to the newsletter for resources and updates 🎧 Never miss an episode—follow the podcast! 💛 Socials Instagram Facebook Find Support Resources 💜 For Grievers – Resources https://nathaliehimmelrich.com/grief-trauma-support/ 💜 For Supporters – Supporting someone https://nathaliehimmelrich.com/supporters-resources/ 💜 Books – Explore books on grief and healing https://nathaliehimmelrich.com/books/ 💜 Support – Offers - free and paid https://nathaliehimmelrich.com/free-resources-hub/

    15 min
See All (188)

Trailers

4.8
out of 5
23 Ratings

About

You can't go through life without experiencing loss and trauma the question is how do we deal and live with the grief and pain? Join Nathalie Himmelrich, grief expert and author, talking to people who have experienced grief and trauma first-hand. If you want to be inspired by others who traveled through their grief and trauma, found that healing is possible, and came out the other end knowing they can survive and thrive in life after loss. For more info: www.nathaliehimmelrich.com

Information

  • Creator
    Nathalie Himmelrich
  • Years Active
    2022 - 2026
  • Episodes
    188
  • Rating
    Clean
  • Copyright
    © 2026 How To Deal With Grief and Trauma
  • Show Website
    How To Deal With Grief and Trauma

You Might Also Like