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In this episode, Grace explores the impact of perfectionism—how it subtly takes hold, shapes our self-worth, and fuels stress, self-doubt, and even chronic symptoms. She unpacks the hidden ways perfectionism manifests, from overthinking and procrastination to the relentless pressure of hustle culture. Through personal insights and reflections, Grace breaks down why society rewards busyness, how perfectionism affects the healing process, and the importance of shifting toward self-compassion. She also leads a powerful guided reflection to help listeners identify and release perfectionistic tendencies, fostering a mindset of ease, trust, and outcome independence.

Learn about Human Design with Charlotte Wright 

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This episode of the Heal with Grace podcast delves into the concept of catastrophising and its impact on anxiety and chronic pain. I explain how negative thought patterns can exacerbate pain and offer strategies to break this cycle, such as checking the facts of negative thoughts, naming underlying emotions, and retraining the brain to view pain as safe. Through personal anecdotes and practical tools, listeners are encouraged to practice self-compassion and mindfulness to facilitate healing. The episode concludes with an invitation for listeners to seek support and guidance on their healing journey.

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In this episode, Grace is joined again by somatic therapist and anxiety specialist Liana Mauro to explore the roots of health anxiety, how it shows up in the body, and what to do about it. They discuss how unresolved fear and trauma can drive physical symptoms, and offer grounded ways to reconnect with your body, break the fear cycle, and build a sense of safety. Whether you’re dealing with chronic illness, symptom flare-ups, or overwhelming worry, this conversation offers validation, tools, and hope.

Topics Covered:

• What health anxiety really is and how it differs from hypochondria
• How fear reinforces chronic symptoms—and how to interrupt the cycle
• Why constant symptom scanning and Googling can make things worse
• Creating true safety in the body (what that means & how to start)
• The role of somatic tracking and nervous system regulation
• Using joy and evidence journaling to retrain your brain
• Why your body isn’t broken—and how it’s actually protecting you

Connect with Liana:

Website

Instagram 

Email: liana@elevatetherapywellness.com

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In this episode of the Heal with Grace podcast, host Grace Secker delves into the top three personality traits that hinder individuals on their healing journeys: perfectionism, people-pleasing, and self-criticism. Grace explains how these traits can perpetuate chronic mind and body symptoms like anxiety, chronic pain, and illness. With personal anecdotes and practical advice, she encourages listeners to recognise these traits, embrace imperfection, set boundaries, and practice self-compassion to foster a more supportive environment for healing. Join Grace as she offers insights and actionable steps to guide you towards a more balanced and fulfilling life.

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In this episode of the Heal With Grace podcast, I dive into the importance and transformative power of journaling for personal healing. Covering its benefits in mental and physical health, the episode emphasizes journaling as a tool for self-expression and reflection, aiding in the process of bringing subconscious thoughts and emotions to the conscious level. I discuss the concept of expressive writing, share research evidence supporting its positive impact on various health conditions, and present different methods and tips for effective journaling practices. These include the expressive writing protocol by Dr. James Pennebaker and Journal Speak by Nicole Sachs, tailored for individuals dealing with chronic pain or seeking deep emotional healing. The episode aims to guide listeners on how to utilize journaling as a safe, private means to explore their inner world and facilitate a journey towards recovery and self-understanding.

Show Resources:

Nichole Saches Journal Speak

Dr. Pennebaker journal study

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In this episode of the Heal with Grace podcast, Grace explores how to identify the state of your nervous system using the polyvagal theory. Introduced by Dr. Stephen Porges in 1994, the polyvagal theory categorises the nervous system into three states: ventral vagal (green zone), sympathetic (yellow zone), and dorsal vagal (red zone). Grace explains how each state impacts mental, physical, and emotional health and provides practical tips on how to move between these states effectively. Emphasising self-care and understanding individual responses, the episode offers insights into maintaining a balanced and regulated nervous system for overall well-being.

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Today, we tackle a complex question many of us grapple with: "Why do I get sick when others around me don't?" It's a reflection often born out of frustration and confusion, especially for those of us navigating chronic health issues without clear causes. 

Through personal anecdotes and professional insights, Grace dives into the nuanced interplay between our nervous system, stress, and health. She shares how understanding and managing our unique stress triggers can lead to profound healing and well-being.

In this episode, Grace discusses:

• How stress and trauma, regardless of their scale, trigger physiological changes that can lead to chronic health conditions.
• The impact of a constantly activated stress response on our bodies and brains, including heightened cortisol levels and compromised emotional regulation.
• Effective strategies for calming both the mind and body, focusing on nervous system regulation, brain training, and emotional healing.

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In this episode of Heal with Grace, Grace explores why setbacks are a natural part of healing and how to navigate them with self-compassion. Healing isn’t a straight path—it’s full of twists, turns, and moments that challenge us. Grace unpacks why resistance happens, how our nervous system responds to change, and why setbacks don’t erase progress.

She shares practical tools to reframe setbacks, regulate emotions, and build resilience. To close, she leads a guided reflection to help you shift your perspective and trust your journey—even when it feels messy.

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In this episode, Grace provides valuable insights and practical advice on how to navigate and cope with flares in health or challenging periods in life. They discuss the concept of catastrophising, a cognitive distortion that can increase stress and anxiety, and offer strategies to become aware of and manage it. The importance of slowing down, finding safety within the body and mind, and allowing oneself to surrender and accept difficult emotions is emphasised. Additionally, Grace highlights the necessity of consuming uplifting and positive content to maintain hope and resilience. Personal experiences and examples are shared to illustrate these points, making the advice relatable and actionable.