How To Deal With Grief and Trauma

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

Send a textChronic 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 learnWhy 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, SelfSupport 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 – Resourceshttps://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/

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

Send a textDiscrimination 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 learnA 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 ExclusionSupport 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 – Resourceshttps://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/

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

Send a textNot 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 learnWhat 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 StressSupport 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 – Resourceshttps://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/

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

Send a textMedical 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 learnWhat 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 ExitSupport 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 – Resourceshttps://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/

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

Send a textSingle-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 learnA 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 HurtsSupport 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 – Resourceshttps://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/