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Nathalie Himmelrich

Inspiring Hope | Finding healthy ways of Grieving | Writer

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54 Julia Warren Navigating Stigmatized Loss

October 9, 2023 By Nathalie Himmelrich Leave a Comment

HOW TO DEAL WITH GRIEF AND TRAUMA is completely self-funded, produced, and edited by me, Nathalie Himmelrich.
Consider making a small donation to support the Podcast: bit.ly/SupportGTPodcast. Thank you! 

For more information, please visit Nathalie’s website, join the podcast’s Instagram page, and subscribe to the newsletter to receive updates on future episodes here.

About this week’s episode 

I met this week’s guest Julia through Instagram, where she candidly shares about stigmatized loss and widowhood. I felt intrigued by what and how Julia shares and clearly felt that we need to know and understand more about this topic. Her husband’s way of dying brings about people’s judgments and ideas, often without looking a bit deeper behind the veil. I invite you to be mindful of your thoughts and feelings and investigate your own assumptions when listening to today’s episode.

If you’d like to know more about stigmatized loss, go to the website and find the podcast gifts page. There you can download Julia’s e-book about the topic. Simply enter the podcast number – as in a word – where it asks you for the password.      

About this week’s guest 

Julia became a widow on September 1, 2021, when her husband, Doug, succumbed to his lifelong battle with addiction and died of an accidental overdose. This left her a solo mom of two young boys, with a deeply unregulated nervous system, a burning desire to live life fully in his absence, and a passion to help many women just like her along the way by sharing her truth. She is deeply passionate about speaking about the intricate layers that come along with losing someone to addiction to help educate others and soften the stigma while providing a safe landing for those looking for support as they navigate stigmatized loss and widowhood. 

As a trauma-informed yoga teacher with extensive training in guided meditation, energy work, yogic philosophy, as well as nervous system regulation and somatics, she helps her clients find healing by teaching them how to get in touch with their bodies, their emotions, and the felt sense through gentle somatic work and support.

Julia’s links:

  • Website: www.juliawarrenyoga.com 
  • Instagram: @juliainvisions

Thank you for listening!

HOW TO DEAL WITH GRIEF AND TRAUMA is produced and edited by me, Nathalie Himmelrich. 

Support the show

  • Become a supporter of the show! Starting at $3/month
  • Join Facebook Group – Grief and Trauma Support Network
  • Download the FREE grief resource eBook
  • Book a complimentary Discovery Call
  • Leave a review

Follow on socials

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Filed Under: podcast, coaching, grief support, grief/loss, nervous system, partner loss, widow/widower Tagged With: accidental overdose, drug addiction, Julia warren, navigating stigmatized loss, stigmatized loss, widow, widowhood, young widow

Window of Tolerance (Nervous System Regulation)

September 29, 2023 By Nathalie Himmelrich Leave a Comment

When individuals face the profound challenges of grief and trauma, their emotional and physiological responses can be overwhelming. Within this context, understanding the concept of the “Window of Tolerance” becomes crucial. This concept, rooted in nervous system regulation, offers valuable insights into how we process and cope with these emotionally charged experiences. In this post, we will explore the Window of Tolerance, its significance in grief and trauma, and strategies for staying within this adaptive zone.

➡️ Also, check out the following articles for more information:

  • Nervous System Regulation
  • The Nervous System and Why it is Important

The Window of Tolerance: An Overview

The Window of Tolerance, a concept developed by Dr. Dan Siegel and further expanded upon by Dr. Pat Ogden and other experts in the field of trauma therapy, describes a range of emotional arousal in which an individual can effectively manage stressors, emotions, and thoughts. Think of it as a zone within which you can navigate life’s ups and downs without becoming overwhelmed or dissociating.

Expanding the Window of Tolerance: Understanding that the Window of Tolerance is not fixed and can be widened over time through therapeutic interventions is empowering. This expansion equips individuals to confront the challenges of grief and trauma while maintaining emotional regulation.

The Role of the Window of Tolerance in Grief

The Window of Tolerance can help individuals make sense of the natural emotions following a loss and navigate the grieving process more effectively.

Recognizing Emotional Dysregulation: Grief can push individuals to the edges of their Window of Tolerance, causing emotional dysregulation. Recognizing this state is the first step in finding strategies to manage it.

Staying Present with Grief: Staying within the Window of Tolerance allows individuals to remain present with their grief without becoming overwhelmed. This presence enables them to process their emotions, which is crucial for healing.

➡️ Listen to the Podcast episode on Trauma and Its Impact on the Nervous System.

The Window of Tolerance in Trauma Recovery

Trauma, whether from a single event or ongoing experiences, can significantly impact an individual’s nervous system. Understanding the Window of Tolerance is essential in trauma recovery.

Hyperarousal and Hypoarousal: Trauma can lead to periods of hyperarousal (intense anxiety, agitation) or hypoarousal (numbness, dissociation). Both states can push individuals outside their Window of Tolerance, making it difficult to process the trauma.

Regulating the Nervous System: Trauma-focused therapies, such as Eye Movement Desensitization and Reprocessing (EMDR) and Somatic Experiencing, aim to regulate the nervous system by helping individuals return to their Window of Tolerance. These approaches empower survivors to process their traumatic memories more effectively.

Staying Within the Window of Tolerance: Strategies

  1. Mindfulness and Meditation: Mindfulness practices, which encourage non-judgmental awareness of thoughts and emotions, can help individuals stay within their Window of Tolerance. Meditation and deep breathing exercises promote relaxation and self-regulation, making them valuable tools in grief and trauma recovery.
  2. Self-Compassion: Practicing self-compassion is essential. Acknowledge that grief and trauma are natural human experiences, and it’s okay to seek help when needed. Self-blame and judgment can push you outside your Window of Tolerance.
  3. Therapeutic Support: Seeking professional help, especially from therapists trained in trauma-informed care, can be transformative. Therapists employ various techniques to guide individuals back into their Window of Tolerance, helping them process their emotions and experiences.
  4. Grounding Techniques: Grounding exercises, such as focusing on your senses or using objects to anchor yourself in the present moment, can be immensely helpful in moments of distress. These techniques prevent emotional dysregulation and help maintain stability.

Example: Box Breathing

Personally, Box Breathing is one of my favorites and it is an excellent way to stay within the Window of Tolerance. Box Breathing, also known as square breathing or four-square breathing, is a simple yet effective technique for regulating the nervous system and managing stress or overwhelming emotions.

Here’s how it works:

  1. Find a Quiet Space: Start by finding a quiet and comfortable place to sit or stand. It’s helpful to close your eyes to minimize distractions.
  2. Set a Breath Count: Imagine drawing a square in your mind or visualize a box. You will inhale, hold, exhale, and then hold again, each for an equal count. A count of four is a common starting point, but you can adjust it based on your comfort level.
  3. Inhale (4 Counts): Begin by taking a slow, deep breath in through your nose, counting to four as you inhale. Feel your chest and abdomen expand as you fill your lungs with air.
  4. Hold (4 Counts): After the inhale, hold your breath for the same count of four. Keep your lungs full, but don’t strain.
  5. Exhale (4 Counts): Slowly exhale through your mouth, counting to four as you release the air. Focus on emptying your lungs completely.
  6. Hold (4 Counts): Once your lungs are empty, hold your breath again for the count of four before beginning the cycle again.

Repeat this Box Breathing pattern for several rounds, ideally for a few minutes. As you continue, you’ll likely notice a sense of calm and relaxation as your nervous system becomes regulated. Box Breathing is particularly effective because it balances the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems, helping you stay within your window of tolerance.

It’s a portable technique that you can use anywhere, making it a valuable tool for managing stress, anxiety, and emotions, especially in the context of grief and trauma.

The Take Away

In the realm of grief and trauma, the Window of Tolerance is a critical concept in understanding how our nervous system responds to stress and emotional upheaval. It serves as a guide, helping individuals recognize when they are approaching their limits and need to employ strategies for regulation. By staying within their Window of Tolerance, individuals can navigate the challenging terrain of grief and trauma with greater resilience, ultimately moving toward healing and recovery. Remember that this journey is unique for each person, and seeking professional guidance can provide valuable support along the way.

Filed Under: trauma, coaching, counselling, emotions/feelings, grief support, grief/loss, nervous system, stress Tagged With: dorsal, grief and the nervous system, nervous system, nervous system regulation, polyvagal theory, trauma and nervous system, vagal, vagus, window of tolerance

52 James Fish Gill Bringing Loving Awareness To Your Pain Part 2

September 25, 2023 By Nathalie Himmelrich Leave a Comment

James Fish Gill

➡️ If you haven’t listened to Part 1 – head back here first.

HOW TO DEAL WITH GRIEF AND TRAUMA is completely self-funded, produced, and edited by me, Nathalie Himmelrich.
Consider making a small donation to support the Podcast: bit.ly/SupportGTPodcast. Thank you! 

For more information, please visit Nathalie’s website, join the podcast’s Instagram page, and subscribe to the newsletter to receive updates on future episodes here.

About this week’s episode

This amazing conversation with James Fish Gill from Australia comes to you in the form of a double episode. Fish, as he refers to himself, has so much wisdom to share, I already knew before we started recording that it would not fit into the usual 45 minutes of this podcast. I knew Fish from Instagram, where I became intrigued with his approach to conscious communication. Listening to some of the podcasts where he had been a guest, I’ve been so drawn to what he shared in his capacity as a coach and through his unique approach.

In episodes 51 and 52, he takes us through how he dealt with his own grief, using the approach of conscious communication with himself: first, he honestly acknowledged and validated all his thoughts, then felt into the actual emotional experience. From there, he entered the field of his yearning and the longing in his heart which he recognized and honored, even when it – in the case of his loss – could not be met. Bringing loving awareness to the whole experience, without wanting to change it, makes every component of the experience matter.

Fish says we are not usually bringing loving awareness, but we are trained to respond to pain by usually dismissing, minimizing, comparing, assigning fault, understanding, or fixing when what it actually needs is validating it.
Ok, I won’t say more but I can promise you with certainty that if you listened to one episode, you would want to listen to the other too.

About this week’s guest

James Gill (aka ‘Fish’) is a heart coach, yoga teacher, and transformational facilitator based in Australia and working internationally. He is committed to the global spread of conscious communication practices that enable all beings to experience love in every moment which appears to have gone missing.

Fish’s links:

  • Website: leadbyheart.com
  • Instagram: @james_fish_gill

Resources mentioned in this episode:

  • The Guest House, poem by Jelaluddin Rumi

Thank you for listening!

HOW TO DEAL WITH GRIEF AND TRAUMA is produced and edited by me, Nathalie Himmelrich.

Support the show

  • Become a supporter of the show! Starting at $3/month
  • Join Facebook Group – Grief and Trauma Support Network
  • Download the FREE grief resource eBook
  • Book a complimentary Discovery Call
  • Leave a review

Follow on socials

  • Instagram
  • Facebook
  • Website

Filed Under: podcast, coaching, communication, grief support, grief/loss, partner loss, self development/motivation, separation/divorce Tagged With: conscious communication, james fish gill, lead by the heart, loving awareness, relationship breakup, separation

Nervous System Regulation – How?

September 22, 2023 By Nathalie Himmelrich Leave a Comment

Recovering from loss or trauma is a deeply personal and challenging journey, often accompanied by a whirlwind of emotions and physical sensations. Understanding how to regulate the nervous system during this process is crucial for healing and resilience. In recent years, the field of polyvagal theory, pioneered by Dr. Stephen Porges, has provided valuable insights into how our nervous system responds to stress and trauma. Today, we will explore the significance of regulating the nervous system after loss or trauma, drawing upon the principles of polyvagal theory, as much as it is important for your understanding in applying it to yourself.

➡️ If you want to know more, listen to the episode called Trauma and Its Impact on the Nervous System on the Podcast, where Nathalie explains it in more detail.

Understanding Polyvagal Theory

Personally, I find this visualization extremely helpful in understanding the different stages the nervous system can be in, given the circumstances of life. Use it as a reference for the following content.

Polyvagal theory offers a comprehensive framework for understanding the autonomic nervous system’s responses to stress, safety, and social engagement. Dr. Stephen Porges, a renowned neuroscientist, introduced this theory, which has since become a cornerstone in the fields of psychology and trauma therapy.

  1. The Three States: Polyvagal theory divides the autonomic nervous system into three states: the ventral vagal state (associated with safety and social connection), the sympathetic state (related to the fight-or-flight response), and the dorsal vagal state (linked to immobilization and shutdown responses).
  2. The Vagus Nerve: A key player in polyvagal theory is the vagus nerve, which has two branches: the ventral vagus and the dorsal vagus. These branches regulate our physiological and emotional responses to stress and safety.

Regulating the Nervous System After Loss or Trauma

  1. Self-Compassion and Safety: Loss or trauma can trigger a shift toward the sympathetic or dorsal vagal states, leading to feelings of anxiety, hyperarousal, or dissociation. The first step in regulating the nervous system is cultivating self-compassion and creating a sense of safety. Dr. Kristin Neff, a leading expert in self-compassion, emphasizes the importance of treating ourselves with kindness during difficult times. Recognize that your nervous system’s responses are natural reactions to adversity.
  2. Mindfulness and Grounding: Mindfulness practices, such as meditation and deep breathing, align with polyvagal theory by helping individuals engage in the ventral vagal state. Jon Kabat-Zinn, a pioneer in mindfulness-based stress reduction (MBSR), suggests that mindfulness techniques can bring awareness to the present moment, fostering a sense of safety and promoting emotional regulation.
  3. Social Support: Dr. Deb Dana, a therapist specializing in polyvagal-informed therapy, highlights the significance of social engagement. Seek support from trusted friends, family members, or support groups. Connecting with others can activate the ventral vagal state, promoting feelings of safety and connection.
  4. Trauma-Informed Therapy: Dr. Bessel van der Kolk, a renowned psychiatrist and trauma expert, emphasizes the importance of trauma-informed therapy approaches like Eye Movement Desensitization and Reprocessing (EMDR) or somatic experiencing. These therapies focus on regulating the nervous system and releasing stored trauma from the body.
  5. Body Awareness: Dr. Peter Levine, a pioneer in somatic experiencing, highlights the importance of body awareness in healing trauma. Practicing somatic techniques can help individuals release physical tension and process traumatic memories stored in the body.
  6. Exercise and Movement: Physical activity, endorsed by experts like Dr. John Ratey, can positively influence the nervous system. Regular exercise releases endorphins, reduces stress hormones, and promotes emotional well-being.

➡️ Check out the episode with a Review of Trauma and Grief Modalities for further information and details.

How can this knowledge support you?

From what you read above described in the last paragraph, you might have already felt that certain modalities or approaches speak more to you than others. Start applying one of these methods suggested and if you need support, find a trusted therapist to guide and support you.

Regulating the nervous system after a loss or trauma is a fundamental aspect of healing and resilience. Polyvagal theory offers valuable insights into how our autonomic nervous system responds to stress and safety, guiding us toward effective strategies for regulation. By cultivating self-compassion, engaging in mindfulness practices, seeking social support, and exploring trauma-informed therapies, individuals can gradually find their way back to a state of equilibrium and resilience. Remember that healing is a unique journey, and seeking professional guidance from therapists who specialize in trauma and nervous system regulation can provide invaluable support along the way.

Image Credit: see image footnote

Filed Under: trauma, coaching, counselling, emotions/feelings, grief support, nervous system, stress Tagged With: central nervous system, dorsal, grief and the nervous system, nervous system, nervous system regulation, polyvagal theory, trauma and the nervous system, vagal, vagus, window of tolerance

The Nervous System and Why It Is Important

September 18, 2023 By Nathalie Himmelrich Leave a Comment

The human nervous system is a complex and intricate network that plays a pivotal role in how we respond to and cope with various life experiences, including grief and trauma. Understanding the nervous system’s function is essential for those seeking to navigate the challenging journey of grief and trauma recovery. In this blog post, we will delve into the significance of the nervous system in these contexts and explore how it influences our emotional and physical responses.

➡️ Listen to the Podcast episode on Trauma and Its Impact on the Nervous System.

The Nervous System: An Overview

The nervous system can be thought of as the body’s communication network. It consists of the central nervous system (CNS), which includes the brain and spinal cord, and the peripheral nervous system (PNS), which comprises nerves that extend throughout the body.

  1. Fight or Flight vs. Rest and Digest: The autonomic nervous system (part of the PNS) is particularly relevant when discussing grief and trauma. It has two main branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS triggers the “fight or flight” response, preparing the body for action in response to perceived threats. On the other hand, the PNS activates the “rest and digest” response, promoting relaxation and recovery.
  2. Emotions and Memory: The brain, a critical component of the CNS, is deeply involved in processing emotions and forming memories. Traumatic events can create lasting imprints on the brain, influencing how we recall and react to them.

Grief and the Nervous System

Grief is a natural response to loss, and it often manifests as a complex interplay of emotions, thoughts, and physical sensations. The nervous system plays a vital role in how we experience and cope with grief.

  1. Emotional Rollercoaster: The SNS can become overactive during grief, leading to increased stress levels, anxiety, and even physical symptoms such as a racing heart or shallow breathing. Understanding this physiological response can help individuals recognize and manage the intense emotions that grief can bring.
  2. Vulnerability to Mental Health Issues: An overwhelmed nervous system can make individuals more susceptible to mental health challenges such as depression or anxiety. It’s important to seek support and strategies to regulate the nervous system during the grieving process.

Find out how Mourning Accompaniment can support the regulation of your nervous system.

Trauma and the Nervous System

Trauma is a Greek word for wound. Literally that’s what it means. So when you understand that, then you realize…trauma is not what happens to you…it is what happens inside you as a result of what happened to you.

Gabor Maté

Trauma occurs when an individual experiences an event or events that overwhelm their ability to cope. Trauma can have a profound impact on the nervous system, often leading to long-lasting consequences.

  1. Hyperarousal and Hypoarousal: Trauma can cause dysregulation in the nervous system, resulting in periods of hyperarousal (intense anxiety, hypervigilance) and hypoarousal (numbness, dissociation). Recognizing these states is crucial for trauma survivors.
  2. Body Memory: Traumatic memories can be stored in the body, leading to physical symptoms and sensations triggered by reminders of the trauma. Techniques like somatic experiencing can help release these stored traumas.

Find out how Nathalie’s work with clients could support you in dealing with trauma.

The Role of Regulation

Recovery from grief and trauma often involves the regulation of the nervous system to achieve a state of equilibrium within the “window of tolerance.” This term describes a range of emotional arousal within which individuals can effectively process their experiences.

  1. Mindfulness and Grounding: Mindfulness practices, such as meditation and deep breathing exercises, can help individuals stay within their window of tolerance by promoting relaxation and self-awareness. Grounding techniques, which focus on the present moment, can also be invaluable.
  2. Therapeutic Support: Professional therapy and counseling can provide guidance and tools for nervous system regulation. Therapists use various approaches, including cognitive-behavioral therapy, eye movement desensitization and reprocessing (EMDR), and body-centered therapies, to help individuals navigate their grief and trauma.

Listen to the How to Deal With Grief and Trauma Podcast to find out which therapies might be most beneficial for you.

Every traumatic event is stressful,
but not every stressful event is traumatic.

Gabor Maté

The nervous system is a central player in how we experience and recover from grief and trauma. Recognizing the physiological and emotional responses of the nervous system can empower individuals to manage their emotions, seek support, and embark on a journey of healing and recovery. Remember, seeking professional help when dealing with severe grief or trauma is essential, as trained therapists can provide the necessary guidance and techniques to regulate the nervous system and foster resilience.

Image Credit: Unsplash

Filed Under: nervous system, coaching, counselling, emotions/feelings, grief/loss, stress, trauma Tagged With: central nervous system, fight or flight, grief and nervous system, nervous system regulation, rest and digest, trauma and nervous system

50 Rachel Tenpenny Cultivating Healing Versus Coping Mechanism

September 11, 2023 By Nathalie Himmelrich Leave a Comment

HOW TO DEAL WITH GRIEF AND TRAUMA is completely self, funded, produced, and edited by me, Nathalie Himmelrich.
Consider making a small donation to support the Podcast: bit.ly/SupportGTPodcast. Thank you! 

For more information, please visit Nathalie’s website, join the podcast’s Instagram page, and subscribe to the newsletter to receive updates on future episodes here.

Rachel Tenpenny

About this week’s episode 

Rachel was my first guest on the podcast so I’m excited to have her back for episode number 50 – halfway to 100. She shares how she supports the bereaved with her tried and true methods which she found to be helpful in her own personal loss (check out Rachel’s personal story in Episode 1, Season 1). 

Also, today we are starting something new: some of my guests will have a gift for you which you’ll receive by going to my website (nathaliehimmelrich.com) and finding ‘Podcast gift’ in the navigation bar. Simply enter the password, which in Rachel’s case is the word fifty, (as in the episode number) and you’ll receive her ebook about grief myths. 

But for now, make sure to make notes of what Rachel is going to share with us. 

About this week’s guest 

Helping people through grief is Rachel’s passion. After her baby daughters died in 2008, she made a promise to them that she’d learn how to heal after loss and share what she learned with everyone who wants to heal too. Rachel has spent more than a decade making good on her promise and has helped hundreds of clients build a meaningful and purposeful life after loss.

Rachel’s links:

  • Website: thegriefgal.com 
  • Instagram: @the_grief_gal
  • Facebook: @rachelthegriefgal

Thank you for listening!

HOW TO DEAL WITH GRIEF AND TRAUMA is produced and edited by me, Nathalie Himmelrich. Support the show

Support the show:

  • Become a supporter of the show! Starting at $3/month
  • Join Facebook Group – Grief and Trauma Support Network
  • Download the FREE grief resource eBook
  • Book a complimentary Discovery Call
  • Leave a review

Follow on socials:

  • Instagram
  • Facebook
  • Website

Filed Under: podcast, child loss, coaching, counselling, grief support, grief/loss Tagged With: coping mechanism, healing from grief, healing is possible, podcast gifts, the grief gal

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    Nathalie Himmelrich

    I accompany people therapeutically as a holistic counsellor and coach.

    I walk alongside people dealing with the challenges presented by life and death.

    I’m also a writer and published author of multiple grief resource books and the founder of the Grieving Parents Support Network.

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