In this conversation, Sarah and Abby discuss a tool called RAIN (Recognize, Allow, Investigate, Nurture) that can be used to navigate challenging emotions. They emphasize the importance of recognizing and allowing difficult emotions to be present, rather than trying to avoid or fix them. They also discuss the ongoing nature of the investigation process and the need for self-compassion. The conversation highlights the idea that the goal of mindfulness practices is not to be present all the time, but to build tolerance for being present with challenging emotions. The tool of RAIN can be customized to individual needs and can help cultivate a different relationship with difficult emotions.

Takeaways

• The RAIN tool (Recognize, Allow, Investigate, Nurture) can be used to navigate challenging emotions.
• Recognize and allow difficult emotions to be present, rather than trying to avoid or fix them.
• Investigate with curiosity and care, exploring how the emotion is experienced in the body and thoughts.
• Nurture with self-compassion, offering kindness and support to oneself in the face of difficult emotions.
• The goal of mindfulness practices is not to be present all the time, but to build tolerance for being present with challenging emotions.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw

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Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this conversation, Sarah and Laura discuss relationships with people who have experienced trauma. They discuss the importance of safety in relationships with individuals who have experienced trauma and the need for patience and understanding. They emphasize the significance of self-care and seeking support for both the person who has experienced trauma and their loved ones. They also discuss the challenges of being in a relationship with someone who has experienced trauma and offer strategies for supporting them. The conversation emphasizes the need for patience, compassion, and seeking support in navigating these complex dynamics.

Takeaways:

• Creating safety in relationships is crucial for individuals who have experienced trauma.
• Being in a relationship with someone who has experienced trauma requires patience, compassion, and understanding.
• Seeking support for oneself and the person with trauma is essential in navigating these dynamics.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this episode, Sarah and Megan Luybli, a registered dietitian and intuitive eating counselor, discuss the intersection of chronic pain and body image. Megan shares her personal journey with chronic pain and how it has affected her body image. They talk about the importance of support, self-validation, and self-compassion in navigating these challenges. Megan also highlights the need for more awareness and understanding of chronic pain in all bodies. They discuss the role of therapy and somatic experiencing in finding regulation and ease in the body. Megan shares resources and support groups for those dealing with chronic pain.

Takeaways

• Chronic pain can have a significant impact on body image and self-perception.
• Support from others and self-validation are crucial in navigating the challenges of chronic pain and body image.
• Therapy and somatic experiencing can help regulate the nervous system and provide tools for managing pain and body image issues.
• There is a need for more awareness and understanding of chronic pain in larger bodies.
• Resources and support groups, such as Nancy's Nook, can provide valuable information and community for those dealing with chronic pain.

Learn more about Megan, her work and her practice at https://www.asoftplacetolandllc.com

Check out Nancy's Nook Endometriosis at www.nancysnookendo.com

Follow Emma Maxwell on IG at @endometriosisem

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this episode, Sarah and Emily celebrate the one-year anniversary of their podcast and share tips for starting therapy. 

They discuss how to find a therapist, including using online search tools and social media, and the importance of finding a therapist who specializes in the specific issues you want to work on. 

They also talk about the initial consultation process, including questions to ask and how to assess if the therapist is a good fit. They emphasize the importance of open communication with your therapist and being willing to make changes if the fit isn't right. 

Overall, they encourage listeners to take the step of starting therapy and offer support and guidance along the way.

Takeaways

• Finding the right therapist is important, so be specific about the issues you want to work on and use online search tools and social media to find therapists who specialize in those areas.
• During the initial consultation, ask questions about the therapist's background, training, and approach, and discuss any specific needs or preferences you have.
• Be open and honest with your therapist about your goals and what you want them to know about you, and don't be afraid to ask questions or make requests.
• If after a few sessions it doesn't feel like the right fit, communicate with your therapist and consider finding someone else who is a better match for your needs.
• Starting therapy is a big step, and it's important to be proud of yourself for taking that step and seeking support for your mental health.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this conversation, Sarah and Abby discuss the traits and strategies that adult children of alcoholics and addicts develop as a result of their childhood experiences. They explore the fight, flight, freeze, fawn, and attach responses and how these responses manifest in different ways. They emphasize that these strategies were adaptive and helped individuals survive in their challenging environments. The conversation highlights the importance of understanding and exploring these strategies to gain insight into one's own patterns and behaviors.

Takeaways

• Adult children of alcoholics and addicts develop strategies for survival, such as fight, flight, freeze, fawn, and attach responses.
• These strategies were adaptive and helped individuals navigate their challenging environments.
• Understanding and exploring these strategies can provide insight into one's own patterns and behaviors.
• The fight response may manifest as addiction to excitement or an overdeveloped sense of responsibility.
• The flight response may lead to isolation or the suppression of feelings.
• The freeze response may result in fear of angry people or personal criticism.
• The fawn response may involve seeking approval, losing one's identity, or feeling guilt.
• The attach response may include dependence, fear of abandonment, and a strong desire for connection.
• Exploring these responses through a trauma lens can contribute to healing and growth.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this conversation, Sarah and Laura discuss the challenges and pressures that come with wedding planning, particularly related to body image and disordered eating. They emphasize the importance of considering financial well-being, inclusivity, and accessibility when making wedding-related decisions. They also provide tips for navigating dress shopping, staying resilient against societal pressures, and maintaining a focus on the relationship rather than the wedding itself. Additionally, they discuss the dynamics of family involvement and offer advice for setting boundaries and communicating effectively. Planning a wedding can be overwhelming, but there are ways to navigate the process with ease.

Takeaways

• Consider your financial well-being when making wedding-related decisions and be mindful of budgeting.
• Prioritize inclusivity and accessibility in your wedding planning, such as choosing a venue that accommodates all sizes and abilities.
• Find a supportive person to accompany you during dress shopping and focus on feeling comfortable and beautiful in your chosen outfit.
• Stay resilient against societal pressures, such as 'shredding for the wedding,' by grounding yourself, practicing body neutrality, and seeking support from professionals.
• Remember that the wedding is about the relationship with your partner and the commitment you are making to each other, rather than the external details.
• Set clear boundaries with family members and communicate openly about their involvement in the wedding planning process.
• Prioritize effective communication and seek therapy if needed to navigate family dynamics and conflicts that may arise during wedding planning. Set boundaries with family members and be prepared for potential conflicts.
• Take care of yourself throughout the planning process by getting enough sleep, eating well, and taking breaks.
• Establish a budget and prioritize what is most important to you and your partner.
• Stay grounded, be present, and enjoy the moment on the day of the wedding.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

On today's episode, Sarah and Casey are diving back into shame.  They share some recent personal experiences with shame and how they've navigated through it. They emphasize the importance of recognizing shame not only cognitively, but also in the body, and connecting with others for empathy and support. They also discuss the relationship between shame and anxiety, answering a listener's question. The conversation highlights the concept of shame resiliency and the importance of addressing shame in a compassionate and understanding way.

Takeaways

• Shame is an emotion, and in small healthy doses, can be helpful in certain situations, but it's important to recognize and address it. Toxic shame on the other hand is often destructive.
• Connecting with others and receiving empathy and support can help in navigating through shame.
• Slowing down and checking in with the body can be helpful in understanding and working through shame.
• Shame resiliency involves recognizing personal vulnerability, understanding external factors, connecting with others, and discussing and deconstructing shame.
• Shame and anxiety can be interconnected, and addressing one can help in addressing the other.
• Working through shame is a process and progress can be made by taking small steps and being compassionate with oneself.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this conversation, Sarah and Emily discuss health anxiety and how it can manifest in individuals. 

 

They define health anxiety as anxiety focused on physical health and discuss the similarities and differences between health anxiety and hypochondria. They also explore the impact of medical trauma and weight stigma on health anxiety. 

 

The conversation highlights the importance of finding a trusted care team, avoiding excessive Googling and seeking validation, and developing coping strategies to manage health anxiety.

 

Takeaways:

• Health anxiety is a real struggle and can have a significant impact on individuals' daily lives.
• It is important to find a care team that is validating, thorough, and respectful.
• Avoid excessive Googling and be mindful of the information consumed on social media platforms.
• Develop coping strategies such as deep breathing, mindfulness, and engaging in activities that distract from health anxiety.
• Work on developing a better understanding of the body's sensations and learning to differentiate between normal sensations and anxiety-driven perceptions.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this conversation, Sarah and Abby discuss the experiences of adult children of alcoholics (ACOA) and the impact of childhood trauma. They explore related terms and labels, such as codependency and Al-Anon, and address the question of whether the trauma experienced by ACOAs is severe enough. The conversation dives into the three components of complex trauma: too much too soon, too much for too long, and too little for too long. Abby emphasizes the importance of recognizing the impact of childhood trauma and offers hope for healing through support and therapy.

Takeaways

• Adult children of alcoholics (ACOAs) may have experienced childhood trauma that has lasting impacts on their lives.
• Related terms and labels, such as codependency and Al-Anon, can help individuals identify and understand their experiences.
• The severity of childhood trauma experienced by ACOAs may be questioned due to societal normalization of drinking and the silencing and shame often associated with addiction.
• Complex trauma, characterized by repeated exposure to emotionally overwhelming experiences, can result in long-term effects on the nervous system and self-beliefs.
• Experiences of too much too soon, too much for too long, and too little for too long are common among ACOAs and contribute to the trauma they experience.
• There is hope for healing and support through therapy, support groups, and individual exploration of healing modalities.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.

In this conversation, Sarah and Laura discuss the link between eating disorders and control. 

They explore how control can be a response to feeling out of control in other areas of life and how trauma can contribute to disordered eating behaviors. 

They emphasize the importance of creating stability and safety in recovery, while also challenging rigid structures and exploring flexibility. They also encourage listeners to reflect on their needs and seek support in their recovery journey.

Takeaways

• Eating disorders can be a response to feeling out of control in other areas of life.
• Trauma can contribute to disordered eating behaviors.
• Creating stability and safety is important in recovery, but it's also important to challenge rigid structures and explore flexibility.
• Meal plans can be a starting point for recovery, but it's important to expand trust and safety in one's relationship with food.
• Reflecting on needs and building safety are key aspects of recovery.
• Seeking support from providers who can offer different approaches to healing is important.

Thanks for listening to The Complex Trauma Podcast!

Be sure to follow, share and give us a review on your favorite podcast platform.

Follow on Instagram: @sarahherstichlcsw

Follow on TikTok: @sarahherstichlcsw

Learn more about EMDR & trauma therapy in Pennsylvania with Reclaim Therapy

This podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.

Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.

The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.