How To Deal With Grief and Trauma

Nathalie Himmelrich
  • 4.8 (21)
  • 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. 174 The Many Faces of Trauma | Society-Shaped Trauma (Part 2): Poverty, Insecurity & Social Exclusion

    12H AGO

    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
  2. 173 The Many Faces of Trauma | Society-Shaped Trauma (Part 1): Discrimination & Minority Stress

    3D AGO

    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
  3. 172 The Many Faces of Trauma | When the Environment Is the Threat: Chronic Stress Without an Exit

    5D AGO

    172 The Many Faces of Trauma | When the Environment Is the Threat: Chronic Stress Without an Exit

    Send a text Not all trauma comes from a single event. Sometimes the trauma pathway is the environment itself—ongoing pressure, instability, or threat with little realistic ability to escape or recover. In this episode, we explore “chronic stress without an exit” as a nervous system pattern that can keep the body stuck in mobilised protection (wired, urgent, hypervigilant) and, over time, slide into shutdown (numb, foggy, depleted). Using simple polyvagal-informed language, we name common “invisible injuries” that can look like burnout or personality changes, and offer realistic support strategies that don’t rely on toxic positivity or impossible self-care. We close with a one-minute downshift practice designed for busy, high-load lives. In this episode, you’ll learn What chronic stress without an exit is (and why the “no-exit” part matters)Why this trauma pathway is often minimised or missedPolyvagal-informed patterns: stuck mobilisation, shutdown, and cyclingCommon signs (non-diagnostic): sleep disruption, irritability, guilt, numbness, withdrawal, fatigueWhat helps realistically: micro-recovery, load reduction, consistent support, and “islands of safety”A short grounding practice for quick nervous system downshiftingGrounding practice (1–2 minutes): “1-Minute Downshift” Unclench jaw, drop shoulders slightly3 extended exhales with a gentle humPhrase: “I’m allowed to have a small pause”Name one tiny next step that reduces the loadCheck the website for the free resources offered for both those affected by trauma and those supporting them. What’s next: Society-Shaped Trauma (Part 1): Discrimination & Minority Stress 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. 171 The Many Faces of Trauma | Medical & Birth Trauma: When Help Hurts

    FEB 12

    171 The Many Faces of Trauma | Medical & Birth Trauma: When Help Hurts

    Send a text Medical and birth trauma can happen when care meant to help also involves fear, helplessness, loss of control, or violations of consent and dignity. In this episode, we explore why “routine” experiences can still leave lasting nervous system imprints, especially when a person feels rushed, unheard, exposed, or powerless. Using simple polyvagal-informed language, we look at fight/flight and shutdown responses in medical settings, common aftereffects like avoidance of care or panic in clinics, and practical ways to reclaim choice. We close with a grounding practice that emphasises resourcing and choice—two key ingredients for nervous system safety. In this episode, you’ll learn What medical and birth trauma is (beyond outcomes)Why consent, choice, and dignity are central nervous-system needsPolyvagal-informed patterns: mobilised protection vs shutdown in medical contextsCommon signs (non-diagnostic): avoidance of care, panic in clinics, distrust, shame, disconnectionWhat helps: reclaiming small choices, support scripts, debriefing, gentle body reconnection, trauma-informed supportA short grounding practice focused on resourcing and choiceGrounding practice (2–3 minutes): “Resourced Breath + Choice Point” Bring to mind a neutral-to-good resource imageChoose one breathing option (choice matters)Say: “Right now, I have choices” + name one small supportive choiceHand-on-body support: “Thank you, body, for protecting me.”Check the website for the free resources offered for both those affected by trauma and those supporting them. What’s next: When the Environment Is the Threat: Chronic Stress Without an Exit 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/

    18 min
  5. 170 The Many Faces of Trauma | Single-Incident Trauma: When “Before” and “After” Split

    FEB 10

    170 The Many Faces of Trauma | Single-Incident Trauma: When “Before” and “After” Split

    Send a text Single-incident trauma can create a sharp “before and after” in the nervous system—where an overwhelming event leaves the body stuck in protection long after it’s over. In this episode, we explore how trauma memories can be stored as sensory fragments and threat predictions, why triggers can feel like the event is happening again, and how avoidance develops as a protective strategy that can shrink life over time. Using simple polyvagal-informed language, we look at mobilised protection (fight/flight) and shutdown, and offer practical first steps for helping the nervous system update from “then” to “now.” We close with a grounding practice that uses the senses plus a temperature cue to anchor the present moment. In this episode, you’ll learn A clear definition of single-incident trauma (overwhelm + stuck protection afterwards)Why the brain prioritises survival over storytelling during overwhelmThe difference between reminders and triggersPolyvagal-informed patterns: hypervigilance vs shutdown, and cycling between themCommon post-incident signs (non-diagnostic): intrusive replay, startle, avoidance, checking, sleep disruptionWhat helps: normalisation, gentle exposure, completing the stress cycle, trauma-informed supportA short grounding practice to signal “this is now”Grounding practice (2–3 minutes): “5–4–3–2–1 + Temperature” 5 things you see4 things you feel3 things you hear2 things you smell (or imagine)1 thing you tasteNotice one temperature cuePhrase: “This is now. I’m here.”Check the website for the free resources offered for both those affected by trauma and those supporting them. What’s next: Medical & Birth Trauma: When Help Hurts 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
  6. 169 The Many Faces of Trauma | Betrayal Trauma: When Trust Becomes Unsafe

    FEB 7

    169 The Many Faces of Trauma | Betrayal Trauma: When Trust Becomes Unsafe

    Send us a text Betrayal trauma can be uniquely disorienting because it not only breaks trust—it can disrupt your sense of reality and self-trust. In this episode, we explore betrayal trauma as a nervous system injury that often leads to hypervigilance, rumination, shutdown, and relationship fear. Using simple polyvagal-informed language, we look at why the body moves from connection to surveillance after betrayal and how healing often centres on truth, boundaries, and rebuilding trust in yourself. The episode ends with a short “Truth Anchor” practice to stabilise the present moment. In this episode, you’ll learn What betrayal trauma is and why dependency makes it more traumaticHow betrayal can create “reality doubt” and self-questioningPolyvagal-informed patterns: mobilised protection vs shutdown after trust breaksCommon impacts on body, mind, and relationships (non-diagnostic)What helps: clarity, boundaries as safety structures, and rebuilding self-trustA short grounding practice to anchor reality and support regulationGrounding practice (2–3 minutes): “Truth Anchor” Name 3 present-moment factsUse thumb-to-fingertip pressure as a physical anchorChoose one truth sentence: “My feelings make sense,” “I’m allowed to protect myself,” etc.Name one small next stepRelated Episode: S9 E83 Ambiguous Grief with Stephanie SarazinCheck the website for the free resources offered for both those affected by trauma and those supporting them. What’s next: Single-Incident Trauma: When ‘Before’ and ‘After’ Split 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
  7. 168 The Many Faces of Trauma | Intergenerational Trauma: What Gets Carried Forward

    FEB 5

    168 The Many Faces of Trauma | Intergenerational Trauma: What Gets Carried Forward

    Send us a text Intergenerational trauma is what happens when the impact of trauma is passed down through families and communities—through nervous system patterns, emotional rules, family roles, and the stories we inherit about safety, trust, and worth. In this episode, we explore how people can carry burdens that didn’t start with them, why this isn’t about blaming previous generations, and how healing begins by naming what you’re holding and choosing what you want to continue—or interrupt. Using simple polyvagal-informed language, we look at how children’s nervous systems entrain to the adults around them, shaping a baseline of mobilised protection or shutdown. We close with a gentle practice to help you release what isn’t yours to carry. In this episode, you’ll learn A clear definition of intergenerational trauma and how it differs from “personal” traumaFour ways trauma gets carried: nervous system patterns, emotional rules, roles, and inherited beliefsA polyvagal-informed lens on how family stress becomes a child’s baselinePresent-day signs you may be carrying an older load (guilt, loyalty binds, over-responsibility, rest intolerance)Practical first steps: naming the pattern, guilt tolerance, new rituals, support outside the systemA short grounding practice focused on release and choiceGrounding practice (2–3 minutes): “Release What Isn’t Yours” Feel your feet on the groundMake a loose fist (notice holding)Open the hand (practice release)Phrase: “I honour what came before. I don’t have to carry it all.”Name one small new-pattern choiceCheck the website for the free resources offered for both those affected by trauma and those supporting them. What’s next: Betrayal Trauma: When Trust Becomes Unsafe  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
  8. 167 The Many Faces of Trauma | Developmental Trauma: A Brief Map (Building on Earlier Episodes)

    FEB 2

    167 The Many Faces of Trauma | Developmental Trauma: A Brief Map (Building on Earlier Episodes)

    Send us a text Developmental trauma often forms through chronic, repeated stress during childhood—especially when safety, support, and repair are inconsistent. In this episode, you’ll get a clear, non-overwhelming map of what developmental trauma is, why it affects so many areas (regulation, identity, relationships), and how it can show up later as survival patterns like scanning, pleasing, protecting, or disconnecting. Using simple polyvagal-informed language, we explore how a developing nervous system adapts to ongoing stress. We close with a gentle “pendulation light” practice to help the body experience movement between tension and neutral, supporting regulation without forcing a story. In this episode, you’ll learn A practical definition of developmental trauma (chronic stress + limited escape + limited repair)Why developmental trauma can affect regulation, self-concept, boundaries, and relationshipsA simple polyvagal lens: safety/connection vs mobilised protection vs shutdownFour common survival patterns (non-diagnostic): Scanner, Pleaser, Protector, DisconnectorWhat helps as first steps: micro-doses of safety, regulation before deep processing, boundaries, and safe repairA short grounding practice that teaches the system that it can shift statesGrounding practice (2–3 minutes): “Pendulation Light”   Notice one neutral sensationBriefly notice a mild tension areaReturn to neutralRepeat onceClosing phrase: “This is a body that adapted—and it can learn safety now.”Check the website for the free resources offered for both those affected by trauma and those supporting them. What’s next: Intergenerational Trauma: What Gets Carried Forward   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
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4.8
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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
    182
  • Rating
    Clean
  • Copyright
    © 2026 How To Deal With Grief and Trauma
  • Show Website
    How To Deal With Grief and Trauma

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