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Archives: Episodes

Healing Beyond Codependency with Emmy Marie

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In this episode of Heal with Grace, Grace sits down with Emmy to explore what life and healing look like after leaving toxic or abusive relationships. Emmy shares her personal story of navigating patterns of codependency, how trauma shows up in everyday life, and the power of boundaries and self-compassion in recovery. Together, they unpack the difference between “toxic” and “abusive,” the role of emotional abuse, and what it means to create safe, healthy connections moving forward.

You’ll walk away with insights on:

  • Recognizing subtle patterns of emotional abuse and gaslighting
  • Why boundaries are an essential human need (not selfish)
  • How self-compassion becomes the antidote to shame and old conditioning

Connect with Emmy

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How I Moved Through a Flare While Traveling

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In this episode, Grace shares what happened when a long-awaited trip to New Zealand brought on a flare—and how fear, pressure, and perfectionism played a role. She opens up about the mindset shifts, nervous system tools, and emotional release practices that helped her move through it in just a day and a half.

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The Mind-Body Approach to Healing Pelvic Pain with Rachel Gofman

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In this episode, Rachel Gofman (physical therapist and pelvic pain coach) shares her journey to overcoming debilitating pelvic pain through mind-body and nervous system work. 

What You'll Learn:

  • Why "diagnoses" and structural findings don’t always explain symptoms
  • How shame, cultural beliefs and trauma inform pain 
  • The nervous system’s role in chronic symptoms and healing
  • Myths about pelvic pain that may be keeping you stuck

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What Your Test Results Don’t Show You

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In this episode, Grace unpacks why your scans, labs, or diagnoses don’t always explain your symptoms—and what might be going on beneath the surface. She explores how many chronic conditions are driven not by structural damage, but by nervous system dysregulation and unresolved emotional stress. If you’ve been told “everything looks normal” or have a diagnosis but still feel stuck in symptoms, this episode offers a new way forward.

You’ll learn:

  • The difference between structural issues and functional patterns
  • How chronic stress and emotional suppression impact your body
  • Why your nervous system may be the root of persistent symptoms
  • How healing happens when we stop chasing diagnoses and start working with the body

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Navigating a Higher Needs Nervous System with Christie Uipi

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Grace is joined by therapist Christie Uipi, LCSW, founder of the Better Mind Center, to explore what it means to have a higher needs or sensitive nervous system. Christie shares her personal healing journey, how chronic symptoms often stem from learned neural pathways, and why sensitivity isn’t something to fix—but to understand and support.

They discuss how to know the difference between a limit and a growth edge, the pitfalls of perfectionism in healing, and how building a life around your nervous system’s true needs can actually bring more joy, not less.

Takeaways:

  • Nervous system sensitivity is real—and workable
  • Not all limits are bad; some are containers for thriving
  • Self-care isn’t weakness, it’s strategy
  • You don’t have to be “exceptional” to be at peace
  • Healing often means doing less, not more

Connect with Christie

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Simple Morning Routine for Chronic Pain and Illness Relief

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In this solo episode, Grace walks us through a powerful yet flexible morning routine designed specifically to support those healing from chronic symptoms. Whether you're dealing with pain, fatigue, or nervous system dysregulation, this grounded, heart-centered practice can help you gently anchor into your day with more ease and intention. Grace also shares insights from her own recent experience being sick while traveling—and how she’s continuing to meet herself with compassion.

Full Morning Routine in Writing Below

——————————————————————————————————————–

No phone/screens
Stay off devices to protect your nervous system and stay grounded in your body.

Ground + Breathe (1–3 min)
Hand on heart and belly. Inhale through the nose, exhale through the mouth (5–10 breaths). Signals safety and presence.

Gentle Somatic Movement (2–5 min)

  • Neck and shoulder rolls
  • Seated cat-cow or spinal twists
  • Light tapping down the body
  • Fascia release: slow arm squeezes
  • Vagus nerve activation: hum, sigh, or “vooo”

Journal or JournalSpeak (10–20 min)

  • Free-write raw emotions or daily triggers
  • Use prompts:
     What part of me is here? What does it need? What truth needs to be spoken?
  • Follow with affirmations to rewire beliefs
     (e.g. I am safe. I am enough. I deserve peace.)

Short Meditation (1–5 min)

  • Breath focus, somatic tracking, or loving presence
  • Start small — even 1 minute is powerful

Get Outside (if possible)

  • Walk, breathe fresh air, sit in sunlight or nature
  • Ground yourself in the environment

Adapt to your needs

  • Low energy? Skip movement, extend breath and journaling
  • Overwhelmed? Focus on grounding only
  • Let it be supportive, not rigid

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Do You Have Neuroplastic Symptoms? Here’s How to Know – with Dr. Howard Schubiner

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Dr. Howard Schubiner, pioneer in the mind-body medicine field, joins Grace to explore how many chronic symptoms are actually neuroplastic — created by the brain, and reversible. They discuss what defines a neuroplastic symptom, the key criteria to identify them, and how emotional trauma, misdiagnosis, and disconnection from the self contribute to chronic pain. If you’ve ever felt dismissed, misunderstood, or stuck in your healing journey, this episode could be your click moment.

In this episode:

  • What neuroplastic symptoms are — and how to know if you have them
  • Why chronic pain, fatigue, and anxiety often aren’t caused by structural issues
  • The FIT criteria: Functional, Inconsistent, and Triggered symptoms
  • How early life experiences shape the brain’s danger alarm system
  • The powerful role of assessment in healing
  • Why many standard therapies fail without addressing neuroplasticity
  • “Click moments” that spark major recovery shifts
  • The three core categories of neuroplastic recovery therapy
  • Emotional pain vs. physical pain — and how they light up the same brain pathways
  • The importance of human connection in the healing process

Connect with Dr. Howard Schubiner 

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From Spiraling to Soothing: Stop Catastrophizing

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In this solo episode, Grace explores one of the most common mental habits that keeps people stuck in chronic symptoms and fear: catastrophizing. She breaks down why the brain defaults to worst-case-scenario thinking, how it impacts the nervous system, and what we can do instead to move through these spirals with presence and compassion.

Grace offers practical tools to help you recognize catastrophic thinking in the moment and shift into soothing, grounded awareness—so that fear doesn’t have to run the show.

In this episode, she shares:

  • What catastrophizing is (and why your brain does it)
  • How spiraling feeds the chronic pain and anxiety loop
  • Why your symptoms may be rooted in emotional suppression—not structural damage
  • Tools to ride the emotional wave instead of resisting it
  • How to reframe spirals and signal safety back to your body

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What is Somatic Intelligence? A Conversation with Sheridan Ruth

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In this episode, Grace is joined by somatic coach and author Sheridan Ruth for a powerful and grounded conversation about nervous system regulation, trauma healing, and the concept of somatic intelligence. Sheridan shares her personal journey—from living with chronic PTSD to discovering the depth of somatic work—and how tuning into the body became the foundation of her transformation.

In this episode, they discuss:

  • What somatic intelligence really means (and how it differs from emotional intelligence)
  • Why traditional therapy or yoga alone might not be enough for deep healing
  • How slowing down can feel unsafe—and what to do when it does
  • The role of perfectionism in burnout and dysregulation
  • Why tuning into your body isn’t just healing—it’s a radical act of self-trust

Sheridan also offers simple ways to begin tuning into your body—starting with the question: What am I aware of right now?

Connect with Sheridan 

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