PODCAST · education
Beyond Surviving with Rachel Grant
by Rachel Grant
Welcome to Beyond Surviving, the safe space for survivors of childhood sexual abuse to receive support, resources, and share their stories. Beyond Surviving is about freedom, healing, connection, and even laughter and fun. Most importantly, it's about letting go of the pain of abuse and finally moving on! Discover the 3 Stages of Recovery from Childhood Abuse: The road to recovery is much easier when you know what stage you're in and what to do next. Find out exactly where you are in your healing journey and what kind of support you need right now. This FREE 9-page guide will give you the answers you've been seeking: www.rachelgrantcoaching.com/checklist Support this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com
Episodes
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Complex PTSD: A Powerful Vision for Healing in Community - PODCASTHON 2026
I'm super excited for this special episode brought to you in participation with Podcasthon. This is the worlds' largest podcast charity initiative, bringing together podcasters globally to raise awareness for important causes! And today, I have the great pleasure of introducing you to Matt Pappas...
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It's a wrap - final episode!
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…
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My life is over! Or...
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...
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Gratitude meditation
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...
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Self-Compassion Meditation for Releasing Pain in the Body
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…
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Break free of rumination & spiral thinking
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....
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Are your head, heart, and body connected?
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...
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Get Off the Negative Thought Train
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…
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Micro Movements for Improving Balance
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...
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Folding Into Oneself: Generating Safety
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...
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Do you feel strong in your body?
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...
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An easy pose for grounding and nervous system regulation
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…
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Do you feel safe in your body?
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...
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Why is moving important for nervous system regulation?
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”...
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Systems Check: Mind, Body & Feelings
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...
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Deep Relaxation - Autogenic Training
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...
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Head to Toe Relaxation
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...
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Tense & Release Exercise
"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...
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Scanning for Strength Exercise
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...
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Find Your Center
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...
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Heart Connection Exercise
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...
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Belly Connection Exercise
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…
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Sensory Sensitization Exercise
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...
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Releasing the Stress of Negative Events
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...
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How to use external senses to build internal awareness
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...
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What Is Interoception?
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...
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Power Breath (let's get energized!)
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...
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Moving Breath (particularly great for those with ADHD)
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...
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Body Breath Meditation
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...
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5-5-8-2 Breath: The Power of Exhalation
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...
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Balanced Brain Breathing
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!...
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5 Count Breathing to Reduce Stress
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...
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Do you struggle to take deep breaths?
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...
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3 Power Poses to Help You Access Your Healing Breath
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...
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4 Helpful Ways Focused Breathing Changes the Brain
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…
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Do you know where your chill out button is?
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...
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Love is an antidote to triggers!
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...
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What to do when you feel afraid?
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…
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What to do when you're pissed?
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…
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How to Locate Distress in the Mind
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…
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How to Locate Distress in the Body
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…
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How to Increase Your Capacity to Cope with Stress
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...
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What's your boiling point?
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...
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How to Identify Levels of Distress
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...
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Are you ready to get off the emotional roller coaster?
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...
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Are you a top or a bottom?
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...
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The 5 Key Brain Areas Involved in Trauma
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...
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Season 11 Trailer - A change is a comin'!
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.
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Year of the Inner Child: Reflection
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…
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Year of the Inner Child: Holidays
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...
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ABOUT THIS SHOW
Welcome to Beyond Surviving, the safe space for survivors of childhood sexual abuse to receive support, resources, and share their stories. Beyond Surviving is about freedom, healing, connection, and even laughter and fun. Most importantly, it's about letting go of the pain of abuse and finally moving on! Discover the 3 Stages of Recovery from Childhood Abuse: The road to recovery is much easier when you know what stage you're in and what to do next. Find out exactly where you are in your healing journey and what kind of support you need right now. This FREE 9-page guide will give you the answers you've been seeking: www.rachelgrantcoaching.com/checklist
Support this show http://supporter.acast.com/beyond-surviving.
Hosted on Acast. See acast.com
HOSTED BY
Rachel Grant
CATEGORIES
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Frequently Asked Questions
How many episodes does Beyond Surviving with Rachel Grant have?
Beyond Surviving with Rachel Grant currently has 317 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Beyond Surviving with Rachel Grant about?
Welcome to Beyond Surviving, the safe space for survivors of childhood sexual abuse to receive support, resources, and share their stories. Beyond Surviving is about freedom, healing, connection, and even laughter and fun. Most importantly, it's about letting go of the pain of abuse and finally...
How often does Beyond Surviving with Rachel Grant release new episodes?
Beyond Surviving with Rachel Grant publishes regularly with 317 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Beyond Surviving with Rachel Grant?
You can listen to Beyond Surviving with Rachel Grant on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Beyond Surviving with Rachel Grant?
Beyond Surviving with Rachel Grant is created and hosted by Rachel Grant.
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