Beyond Surviving with Rachel Grant

Hey listeners, it has been a great joy to connect with you for 11 seasons of Beyond Surviving. Life is calling me to invest time and energy into other programs and ways of providing resources. It is with deep love and gratitude that I am signing off and hanging up my podcaster hat! Please come join us in the Facebook group for further conversation, connection, and resources: https://www.facebook.com/groups/realtalkwithrachelUntil we meet again, take care of you!Support this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

When we are going through something hurtful, distressing, disappointing, we exacerbate the pain by falling into the trap of believing that the distress will continue indefinitely and that this one experience will have a detrimental impact on our lives.But studies have shown that we are actually poor at predicting how present events will affect our future emotional states and tend to overestimate the future impact of present negative events.This practice will help you connect with your future self and gain perspective about your current situation.#beyondsurviving #futureself #evaluatingimpact #gainingperspective #dealingwithdisappointment #meditation #sexualabusesurvivor #nervoussystemregulation #bodyawareness #mindfulness #meditation #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #orienting #mindbodyspirit #sensations #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Tapping into gratitude is a great way to boost your serotonin and oxytocin levels, which is calming, grounding, and enlivening! It is also a way to expand your connection with others and even bring love in for your not so favorite people (Jedi level!).#beyondsurviving #gratitude #meditation #sexualabusesurvivor #nervoussystemregulation #bodyawareness #mindfulness #meditation #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #orienting #mindbodyspirit #sensations #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Today's practice is all about bringing self-compassion, love, and gratitude to areas in the body that are experienced as unsafe, painful, distressed, or upsetting. When we tap into self-compassion, it can help us to relax, feel more safe, and improve our relationship with our body.A huge bonus of this practice is that it helps kick self-criticism in the butt!#beyondsurviving #selfcompassion #safety #interoception #gratitude #reducedistressinthebody #sexualabusesurvivor #nervoussystemregulation #bodyawareness #mindfulness #meditation #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #orienting #mindbodyspirit #sensations #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

In this focused meditation, we are going to tap into the power of mantra and focus in order to counter stress and divert the mind from repetitive negative thoughts (ruminations). Added bonus, this mindfulness practice can also help improve concentration and improve well-being overall.#beyondsurviving #stoprumintation #breakfreeofspiraling #grounded #focusedmeditation #sexualabusesurvivor #nervoussystemregulation #bodyawareness #mindfulness #meditation #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #orienting #mindbodyspirit #sensations #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Are you able to notice a thought, but not connect into the sensations in your body? Maybe you're often overwhelmed with somatic sensations, but can't seem to identify or track the origin? Do you struggle to connect to or name your feelings?Yeah – that's pretty common for survivors of abuse!The good news is … practices like this one can absolutely help you connect your head, heart, and body so you will feel more attuned to yourself and better able to stay regulated.#beyondsurviving #mindbodyconnection #bodysensations #feelings #sexualabusesurvivor #nervoussystemregulation #bodyawareness #mindfulness #meditation #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #orienting #mindbodyspirit #sensations #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Do you ever get so absorbed in anxious or negative thoughts that you feel like you're on a runaway train that you can't get off?In today's practice, we explore cognitive diffusion, which allows us to observe our thoughts and allow them to flow through and exit the mind so that we don't fuse to the thought, which is what can lead to rumination, anxiety, dysregulation and suffering.#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #cognitivefusion #cognitivediffusion #neutralobserver #mindfulness #meditation #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #orienting #mindbodyspirit #sensations #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Cultivating moment to moment awareness of the body, reducing autonomic arousal (freeze, flight, fight), and improving proprioceptive awareness (which is our sense of balance) is the name of the game in this training.It's all about breaking things down into micro movements.Clear some space (or better yet get outside!) and get ready!#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #micromovement #balance #propioception #selfresourcing #movement #comfortableinyourbody #selfconnection #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #orienting #mindbodyspirit #sensations #selfawareness Support this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

In today's practice, we explore a gentle pose that promotes a sense of safety and protection. Enjoy exploring your body as a safe haven!#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #forwardbend #safety #safehaven #relaxation #selfresourcing #movement #comfortableinyourbody #selfconnection #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #feelings #mindbodyspirit #feelings #sensations #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

In today's practice, we explore a yoga pose that helps to bring in a sense of strength and grounding to the body.#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #easypose #grounding #mountainpose #relaxation #selfresourcing #interoception #movement #propioception #safe #comfortableinyourbody #selfconnection #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #feelings #mindbodyspirit #feelings #sensations #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

In today's practice, we explore one of the easiest poses we can drop into for a moment of grounding and regulation. By adding in a little movement, we increase interoception and balance and soothing.#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #easypose #grounding #relaxation #selfresourcing #interoception #movement #propioception #safe #comfortableinyourbody #selfconnection #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #feelings #mindbodyspirit #feelings #sensations #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

In today's practice, we explore how to use a little bit of movement along with responding to some prompts in order to locate, feel, and develop internal safety and connection with the body.#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #grounding #relaxation #selfresourcing #interoception #movement #propioception #safe #comfortableinyourbody #selfconnection #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #feelings #mindbodyspirit #feelings #sensations #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

As we continue our journey in exploring ways to increase nervous system regulation, we now turn our attention to movement based practices. Today, I'll share with you the seven key was movement-based practices change the brain and help us develop both interoception (our ability to “feel inside” ourselves) and proprioception (our ability to sense body position, movement, and balance).I'll also give you some simple ways to get started incorporating movement into your breathing/grounding practices.#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #grounding #relaxation #selfresourcing #interoception #movement #propioception #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #feelings #mindbodyspirit #feelings #sensations #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

All systems go! How are you doing when it comes to being aware on these three levels: body, feelings, and thoughts?It's alright if you're a work in progress when it comes to this. It's very common for survivors of abuse to not be integrated and to only notice body sensations, feelings, and thoughts once they become overwhelming.In today's practice, we get to explore how to increase our awareness, reduce stress and anxiety, and understand out these different “systems” impact and influence each other.#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #grounding #relaxation #selfresourcing #headtotoe #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #feelings #mindbodyspirit #feelings #sensations #selfawarenesSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Autogenic training is a relaxation technique that uses the mindfulness and selected sensations to relax the body. The term autogenic means “coming from within.” We explore how to improve self-regulation and access deep relaxation in this exercise.#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #grounding #relaxation #selfresourcing #autogenictraining #autonomicnervoussystem #deeprelaxationmeditation #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #conditionedrelaxation #painmanagementSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Want a simple relaxation technique that will help you release tension from various regions of the body on command? I've got you!#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #grounding #relaxation #countto10 #selfresourcing #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #conditionedrelaxation #painmanagementSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

"Muscle tension is commonly associated with stress, anxiety, and PTSD symptoms as part of a process that helps the body prepare for potentially dangerous situations."This is why many survivors of trauma find that they are in constant states of tension and sometimes even feel like that don't even know what this whole "relaxed" state of being is. It feels like unfamiliar territory.This progressive muscle relaxation practice is all about helping you to become more aware of where your body holds tension, particularly subtle muscle tension, and how to move into a state of release and relaxation.#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #grounding #progressivemusclerelaxation #relaxation #bodyconsciousness #selfresourcing #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing Support this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

This body based practice is all about scanning the body and noticing the sensations you experience head to toe and importantly tuning in to the areas of your body that hold a feeling of strength.Being aware of this and knowing where strength sits in your body is extremely helpful as it becomes a way to ground and support yourself when you're feeling anxious or activated.Try it out!#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #grounding #anxiety #interoception #bodyconsciousness #selfresourcing #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing Support this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Do you find yourself feeling wobbly all the time? Bumping into things? Dropping things? Feeling just generally off balance?If so, then these proprioceptive exercises are just the thing you need to help you improve your sense of balance and become aware of your body's position relative to the environment.In fact, when “grounded” feels like a wiggly concept, focusing instead on feeling “centered” will greatly support you in feeling stable and balanced. And this applies not just to your physical self, but also your emotional and mental self!#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #proprioception #centered #balanced #stable #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing Support this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

In this video, we are going to further build our capacity for interoception by focusing in on the heart. Using our heartbeat, pulse, and breathing, we can develop a deeper sense of self, self-awareness, and even ground ourselves to boot!#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #interoception #heartconnection #breathwork #internalawareness #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #sensitization #wakeupthesensesSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

In this video, we get to explore how to use touch (external sensation) of the belly to increase our internal awareness (interoception). I also touch on why even physically touching our belly can be challenging for survivors of trauma. Ultimately, we get to further uplevel our emotional awareness by using the power of the belly and diaphragmatic breathing! #beyondsurviving #sexualabusesurvivor #nervoussystemregulation #interoception #bellybreathing #internalawareness #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #sensitization #wakeupthesensesSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

In this video, I take you step by step through a playful sensory sensitization exercise! This is another great way to use our external world to increase our internal awareness. It's also important in getting us thinking about the ways we have become desensitized as a result of trauma and what "waking up the senses" really means. I also share about how a client of mine recently used interoception to decide whether or not a relationship was working for her!#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #interoception #usethesenses #internalawareness #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #sensitization #wakeupthesensesSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

In today's practice, we explore how incorporating a pose, intentional relaxation, and some tiny movement can help us create a new emotional experience around a negative event. We will particularly focus on relaxing the psoas muscles, which tense when an upsetting event occurs. So get comfy - this is a good one!#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #bodyawareness #grounding #relaxation #selfresourcing #interoception #movement #propioception #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healing #ptsd #stressmanagement #anxiety #integration #feelings #mindbodyspirit #feelings #sensations #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Using the sensory data from our external world is a great way to increase internal awareness. And as we know, internal awareness is critical when it comes to decreasing activation and nervous system regulation. I take you step by step through an easy and repeatable exercise that will help you use your senses to boost your interoception.#beyondsurviving #sexualabusesurvivor #nervoussystemregulation #interoception #usethesenses #internalawareness #incestsurvivor #healingsexualtrauma #foryou #viral #coachrachelsays #coaching #toolsthatwork #healingSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

What is interoception and how does developing this ability impact the brain? So glad you asked! In this episode, we explore this concept of interoception and all of the benefits to the brain of increasing our awareness of our internal states!#beyondsurviving #coachrachelsays #nervoussystemregulation #interoception #internalawareness #emotionalregulation #amygdala #insula #incestsurvivor #hippocampus #traumatriggers #anxiety #fear #grounding #awareness #feelings #internalstates #earlyintervention #coaching #toolsthatwork #hypervigilence #safety #dissociation #healing #empowermentSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Did you know that there is a breathing technique that can boost your energy?Indeed there is - let's practice the power breath!#beyondsurviving #energized #traumatoolkit #coachrachelsays #powerbreath #somatichealing #ptsd #childhoodtrauma #metoo #breathingtechnique #nervoussystemregulation #emotionalawareness #bodyawareness #concentration #attention #reducestress #movement #energizingyou Support this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Today we are going to explore the benefits of bringing some moving into a breathing practice (particularly great for children, adolescents, and those with ADHD) because it does not require the body to be still!Give it a try and notice the simultaneous calming and energizing effects of this practice.#beyondsurviving #adhd #traumatoolkit #coachrachelsays #movingbreath #somatichealing #ptsd #childhoodtrauma #metoo #breathingtechnique #visualization #meditation #nervoussystemregulation #emotionalawareness #bodyawareness #concentration #attention #reducestress #quietthemind #movement #energizingyou Support this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

In today's video, I walk you step by step through the Body Breath Meditation. This is a powerful visualization, because it combines a variety of the breathing techniques we been learning in this series to address multiple trauma symptoms, such as interoception, diaphragmatic breathing, right hemisphere activation, and positive emotion induction.Get comfy and enjoy!#beyondsurviving #traumatoolkit #coachrachelsays #bodybreath #somatichealing #ptsd #childhoodtrauma #metoo #breathingtechnique #visualization #meditation #nervoussystemregulation #emotionalawareness #bodyawareness #concentration #attention #reducestress #quietthe mindSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Did you know that extending exhalations leads to "longer parasympathetic (relaxation response) activation? Well indeed it does --- and that's a helpful thing to know, because that means we can use prolonged exhalation to help ground and self-soothe.Follow along and practice this 5-5-8-2 Breath technique and see if you notice a difference when you slow down your exhale!#beyondsurviving #coachrachelsays #somatichealing #traumatoolkit #nervoussystem #grounding #healing #raiseyourvibration #selfempowerment #youarepowerful #balancedlife #dissociation #relaxation Support this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Did you know that throughout your day, each nostril "takes turns being open or stuffy, and this is related to brain activity"?!In this Balanced Brain Breath practice, we balance activation of the two hemispheres of the brain by alternating breathing through one nostril at a time.Try it out!#coachrachelsays #beyondsurviving #traumatoolkit #breathingtechnique #balancedbrain #somatichealing #stressrelief #healing #ptsd #childhoodtrauma #balance #grounding #brainactivitySupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

This 5-Count Breath Technique I share with you today incorporates counting and visualization as a way to support the breathing practice and helps you stay focused, so you can reap all of the deep benefits of breathing from the diaphragm.#coachrachelsays #traumatoolkit #beyondsurviving #somatichealing #deepbreath #presence #grounding #destress Support this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

If you have difficulty breathing slowly, deeply, or run out of breath too soon, the ocean can be your guide to help you lengthen your breath and intensify the relaxation response. This Ocean Breath technique is accomplished by constricting the epiglottis (the epi-what?! - yeah, me too, totally learned some anatomy here!).Check out this guided breathing exercise --- and feel the calming, soothing sensations!#coachrachelsays #beyondsurviving #somatichealing #breathe #oceanbreath #healing #toolsthatwork #relaxationresponse #peacefulness #deepbreath #empowered #slowdown #loweryourstressSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Do you know the 3 poses that most support diaphragmatic breathing? Well, I'm here to share them with you! Breathing through the diaphragm helps us to activate the vagus nerve, which stimulates the relaxation response.This type of breathing will help you come out of states of activation, but it's also a great practice to incorporate into your day to day to strengthen and nurture your nervous system.Let me know which of the 3 poses you liked the most!!#beyondsurviving #coachrachelsays #nervoussystemregulation #breathing #vagusnerve #emobidment #relaxation #nurtureyourself #metoo #childhoodabuse #healing #toolsthatwork #transformation #inhale #exhale #bellybreathing #selfsoothingSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Did you know that there are four important and useful ways that focused breathing changes the brain? Today we explore how using breath to change the brain can help you "reduce and better manage post-trauma symptoms, including arousal and reactivity, trauma re-experiencing, and negative alterations in cognition and mood symptoms." (excerpt from Trauma Treatment Toolbox)#coachrachelsays #beyondsurviving #neuroscienceoftrauma #ptsd #nervoussystem #vagusnerve #amygdala #prefrontalcortex #healing #metoo #childhoodtrauma #healingisajourney #retrainthebrain #mindsetshift #choice #youarepowerful #breathing #selfhealingtoolsSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Ever had someone say to you, “Just take a deep breath” and everything inside of you just wants to backhand them?! I certainly have had that experience. And yet – this is pretty solid advice because focused diaphragmatic breathing is one of the most immediate (and most accessible) ways to activate the vagus nerve, which serves as an amazing “chill out” button for our system when pressed.Tune in to learn how to press this button when your activated to send a potent signal to your brain to relax!#coachrachelsays #beyondsurviving #breathing #neuroscienceoftrauma #somatics #healing #takeadeepbreath #reducestress #goodbyeanxiety #chillout #vagusnerve #parasympathethicnervoussystem #regulation #grounding #toolsthatwork #balance #focus #relaxationSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Did you know that love can be a powerful antidote to activation?! One of the amazing things about accessing the feeling of love is that it causes the brain to release oxytocin, which is a powerful hormone that is even sometimes referred to as the "love drug". This hormone is also a neurotransmitter, and so when released sends all sorts of "feel good" signals to the brain and nervous system to signal safety - which is a key component of nervous system regulation.Listen in as I take you through a quick exercise that will help you access this resource state and will be a support to you the next time you feel triggered or dysregulated.#coachrachelsays #beyondsurviving #love #oxytocin #nervoussystem #healing #triggered #neuroscienceoftrauma #childhoodtrauma #sexualabuse #metoo #overcoming #thriving #pendulation #feelgoodSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

There is one thing I know to be absolutely true....we ALL have fears!Fear is a powerful feeling. It can move us to get out of the way of danger, warn us when there is a threat, activate our spidey-senses.Unfortunately, fear can also be paralyzing and cause us to miss out on so much.Let's explore how to be with this feeling and transition out of the energy of fear (particularly when there is no real danger) so we can do the things we want to do and experience the things we want to experience!#coachrachelsays #beyondsurviving #fear #neuroscienceoftrauma #nervoussystemregulation #healing #metoo #getunstuck #faceyourfearSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

When we get angry, the nervous system is cued for fight or flight. Sometimes, what is igniting our anger has nothing to do with a present day injury, slight, injustice, or insult. Rather, the brain/body has picked up on something that cues a historical trauma and we are off our head before we know it. Expanding our capacity to be with anger as it arises, to pendulate from dysregulation back to regulation, and to get curious about our anger (why?, where is it coming from?, what exactly happened?) is key to our living more empowered, grounded, less reactive lives. There is absolutely 100% nothing wrong with feeling angry - it's a powerful and useful feeling - AND! we need to know how to move in and out of this energy with mindfulness. I'll walk you step by step through an exercise to help you explore this.#beyondsurviving #coachrachelsays #anger #nervoussystem #metoo #feelyourfeelings #empowered #grounded #trauma #childhoodtraumaSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Being able to notice and identify the common thoughts you tend to have when yo are distressed is a key skill to develop. This will afford you the opportunity to slow down, challenge negative patterns of thought, and get back in the driver's seat. You do not have to immediately believe the thoughts you have. Let's explore some ways to identify distressing thoughts!#coachrachelsays #neuroscienceoftrauma #beyondsurviving #traumatoolkit #healing #nervoussystemregulation #metoo #childhoodtrauma #overcoming #mindfulness #challengenegativethoughts #avoidthespiral #empoweredSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Being able to tune into your body and notice the shifts and changes in your sensations and energy plays a vital role in healing. The more we are connected with the body, the better able we are to identify sensations that are tied to distress and activation and thus be better equipped to drop in and do some regulation before our system is too out of whack.#coachrachelsays #neuroscienceoftrauma #peterlevine #beyondsurviving #traumatoolkit #embodied #senses #healing #nervoussystemregulation #yourbodyisyourguide #energy #metoo #childhoodtrauma #overcomingSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

One of the most damaging outcomes of trauma is that our capacity to cope with stress becomes limited due to our nervous system being all out of whack. This takes a toll on us as day after day we walk out into the world, face life's challenges, and feel like the littlest thing can tip us over the edge. The good news is, we can build our capacity to cope with stress and to stay grounded so that we can experience more freedom and ease in our lives.I share how we can start to do this by focusing on attuning to our levels of distress.#coachrachelsays #beyondsurviving #healing #dissociation #grounded #presence #healing #copingstrategies #neuroscienceoftrauma #metoo #slowdown #empowered #nervoussystemregulation #attunement #increaseyourcapacity #emotionalhealth #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

I share with you a strategy for being able to gauge when you are reaching your boiling point - the level of distress at which your stress level becomes unmanageable. This is critical so that you can slow down when doing trauma healing work, when communicating or interacting with others, or when doing any self-guided healing work. You DO NOT want to go past your boiling point!I also share about how states of relaxation can also be activating for some and how "stress-laxing" can impair our ability to reap the benefits of rest!#coachrachelsays #beyondsurviving #rest #relaxation #boilingpoint #healing #dissociation #withdrawal #connection #grounded #presence #healing #neuroscienceoftrauma #metoo #slowdown #stress #empowered #nervoussystemregulation #pendulation #levelsofdistress #outofcontrol #overwhelm #emotionalhealth #selfawarenessSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Did you know that there are levels of distress? As survivors of trauma, we often end up thinking in very black and white terms … and this can then cause us to categorize any distress we are feeling as super problematic. By growing your awareness about the different levels of distress, you will be better able to regulate your nervous system and maintain perspective as you are navigating the day to day. I share with you a fabulous exercise to help you do just that!Time to take your temperature :)#beyondsurviving #neuroscienceoftrauma #distress #levelsofactivation #selfawareness #pulsecheck #perspective #regulation #spectrumofexperience #slowdown #tunein #raiseyourvibration #mindsetshift #healingisajourneySupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

It may seem counterintuitive - but one way to expand your capacity for emotional and nervous system regulation is to actually intentionally go into states of dysregulation (like ya gotta hop on the ride in order to learn how to navigate getting off!). Now it's important that you do this with support and using very specific strategies - two of which I talk about here --- pendulation and titration!#coachrachelsays #beyondsurviving #neuroscience #pendulation #titration #nervoussystem #healing #metoo #emotionalrollercoaster #grounded #calm #detrigger #mindfulness #intentionalhealing #empoweredSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

I share about the three types of healing modalities - top, bottom, horizontal. It's important to understand the different entry points for healing and to build a toolkit that has a variety of tools while also identifying which modalities you are most drawn to! I also share a bit about neuroplasticity - so if you've ever been stuck feeling like things are just never going to change - be sure to tune in!#coachrachelsays #beyondsurviving #neuroscience #bodybasedhealing #somatics #creativity #brainbasedhealing #whatworksforyou #toolkit #haveitall #healing #metoo #findyourpathSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

I share about the amygdala, insula, hippocampus, pre-frontal cortex, and cingulate cortex. When we experience trauma - these parts of the brain are impacted and lead to specific trauma symptoms.#coachrachelsays #beyondsurviving #neuroscience #activation #fear #nervoussytem #hippocampus #brainbasedhealingSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Get a little sneak peak into what I have in store for you in Season 11!Support this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

The holiday season can be a dissonant one for so many. Good memories. Bad memories. A whole mixed bag. This year, let your inner child be in charge of the planning! Choose what is best for you without fear or obligation. Decide what you would like this season to be for you and create it!What a powerful way to love and reparent your inner child by giving them the holiday they always wanted!#beyondsurviving #yearoftheinnerchild #holidays #doityourway #rejoice #awareness #reparenting #discovery #authenticself #healingispossible #coachrachelsays #nervoussystemregulation #sexualabuse #incestsurvivor #healingsexualtrauma #mondaymini #foryou #viralSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

This is it y'all! The final episode in our series and it's a good one! Now is the time to take it all in! Another year of life has flown by, full of all sorts of things - the good, the bad, the fulfilling, the draining, the satisfying, the depressing, and on and on.The final invitations this week are to find stillness, balance, harmony. To rejoice in both your mistakes and your achievements. And to dream ahead into the new year with fresh eyes and hopefulness!#beyondsurviving #yearoftheinnerchild #reflection #newyear #hope #awareness #reparenting #discovery #authenticself #healingispossible #coachrachelsays #nervoussystemregulation #sexualabuse #incestsurvivor #healingsexualtrauma #mondaymini #foryou #viralSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

I connect with Aaliyah Hammer-Furbert about the research she conducted as a part of the AP Capstone Diploma program on the power of collective healing through synchronicity. Just 18 years old, Aaliyah is already a powerful voice in the healing world and her research shows us that there is so much to gain from incorporating structures that support uniting people in their healing process.Read her study here:https://drive.google.com/file/d/15_due-cTM617Z80OdiqBMSs1CEbAwVhh/viewSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

I know in my own healing journey, there were many days when I think, "Can't all of this sh*t just been done already!" I wanted to rush ahead, push on, hurry up the process. And so so so many of my clients feel that same internal pressure to "get over it" fast.This is not how life or healing works though (gasp!). Instead, we must understand all of the ways our inner child has been bullied to hurry up and start creating more space and ease.I love the invitation this week to begin, to fail, to change direction when needed and celebrate our efforts!#beyondsurviving #yearoftheinnerchild #patience #allindueseason #changedirection #awareness #reparenting #discovery #authenticself #healingispossible #coachrachelsays #nervoussystemregulation #sexualabuse #incestsurvivor #healingsexualtrauma #mondaymini #foryou #viralSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.