Episode 63 - Essential 8 Series (Part 5) At the heart of understanding and healing anxiety or depression through a nervous system lens is stress management and understanding the basics of stress physiology. In this conversation I share with you (what I hope is) a refreshing perspective on navigating overwhelming stressors. I'll reintroduce the "stress bucket analogy" and unpack it in a bit of a different way than we have before providing you with a tangible framework for understanding stress...

Episode 62 - Essential 8 Series (Part 4) 📚 Pre-order my new book, Healing Through the Vagus Nerve today! 🌏 International orders, click here! This isn't the first conversation we've had about the vagus nerve, and it won't be the last, but it's definitely worth a listen! In this episode I'll share again the basics of what the vagus nerve is, why it matters when healing anxiety & depression, and you'll get a few more sneak peak reads of my new book! What I want you to leave this episode...

Episode 61 - Essential 8 Series (Part 3) Breath can be used as a powerful proactive and reactive regulation tool. Your respiratory system (aka breath) is one of the most powerful physiological levers you can pull to shift the state of your nervous system. Did you know that every time you inhale your heart rate speeds up, and every time you exhale it slows down? Let's say you extend your exhale out longer than your inhale — well now your heat rate slowed down longer than it sped up. This...

Episode 60 - Essential 8 Series (Part 2) I’m going to just come out with a pretty blunt to start today: there’s a set of minimal physical activity guidelines for a reason, if you’re not meeting them then you’re going to have problems (one of which is mental health). Second only to sleep, I think movement is one of the most fundamental and non-negotiable habits for brain health. Research shows that even just a daily walk of 30 minutes can decrease depression and anxiety symptoms in almost...

Episode 59 - Essential 8 Series (Part 1) Sleep plays a vital role in our overall health and wellbeing, yet 1 in 3 adults aren’t getting the recommended amount. If you're not getting the recommended amount of sleep, your mental and physical health will suffer. In this episode we’re going to talk about – what happens when we sleep, why sleep matters for our mental and physical health, common struggles with sleep, and practical strategies for getting better shut-eye. If you're tired of feeling...

EPISODE 58 Your habits matter, your lifestyle matters. Your overall health is the greatest contributor to your mental health. There’s no about of talk therapy or meds that can combat the natural stress load that gets put on your system by chronic sleep deprivation, sedentariness, dysfunctional breathing, too many inflammatory foods and too little nourishing ones. AND YET... behavior change is hard, especially when struggling with anxiety & depression. Today and in the next 8 episodes...

EPISODE 57 When your nervous system has grown accustomed to chaos, things like stillness , rest, and slowing down feel unsafe. Because of this we often choose "healing" modalities that feed into the familiarity of chaos and intensity. So are the cold plunges and HIIT workouts hurting your healing? I don't know. But join me for a conversation to talk through how they might be, to talk about how they held me back in my early healing journey and what I'd do differently if I knew then what I...

EPISODE 56 Let's have another conversation around stress. Chronic stress can come as a symptom of our choices or the reality reality of our life circumstances, but it's usually a mix of both. I spent a decade create a life of chronic stress based on beliefs I acquired in my childhood and teenage years. Here's the thing, stress isn't the problem, chronic stress is. There's also some cool new research that suggests that stress may only be bad for you if you believe that to be the case. Join...

Episode 55 If you've been in the healing space for more than 4 seconds you've heard things like, "you need to feel your feeling" or "healing comes through feeling." There's truth in it  AND what does that even mean? What if feeling even a little bit opens the floodgates? What if feelings show up 5 minutes before a meeting? Join me for a realistic conversation around emotional regulation and how you don't always have to feel your feelings right now. Looking for more personalized...

EPISODE 54 Do you ever feel overstimulated by sounds? Maybe especially when you're stressed? This has been a part of my anxiety journey and something that's come up a lot amongst my conversations with other lately. In this episode we'll talk about what Auditory Overstimulation is, why it happens, and some things you might be able to do today to support yourself (or a loved one). Here are links to the two things referenced in the conversation: (1) Learn more and join my next Release Class by...

Episode 53 This conversation is a shameless celebration with you all that I wrote a book and a sneak peak as to what's held within its pages. Healing Through the Vagus Nerve is a guide to understanding and healing anxiety, depression, stress, and trauma through nervous system regulation. It still feels quite surreal to say I wrote a book but I’m so stinking proud of it and I wholeheartedly believe it's pages hold hope and healing for thousands and thousands of people & you can pre-order...

EPISODE 52 Join me for a conversation on all the things from how I started this podcast because I was annoyed with instagram, to a story about my son spilling THOUSANDS of corn kernels and me NOT losing my -ish about it,  to a list of random episode topics coming soon, and ending with a reassuring message about how healing is possible. Hit play, listen to the end, and take what you need. And in the words of my son, "you are strong, and capable." Thanks for being here friends! Looking for...

With this episode I want to give you permission to DO less and BE more this week. I also talk about why that’s hard, why it’s something I was virtually incapable of doing for over a decade and still have to make a conscious effort for sometimes. Join me as I share about the time I walked away from playing duck duck goose with orphans to do dishes because productivity felt so much safer than play and how this pattern showed up for me even today when faced with the option of quality time with...

EPISODE 50 Last week I had an instagram post that immediately lost me followers, while also being my most liked and shared post in over a year. Let's talk about it. Let's talk about how this same post could feel so validating and empowering for some people, while angering others. In this conversation I share various individuals perspectives and experiences around being prescribed psych meds and the ways I think the mainstream medical model often falls short in providing personalized...

EPISODE 49 Ever feel shut down and unsure how to pull yourself out of it? Or maybe you tried to, only to have you system back lash and become even more stuck, numb or disconnected? In today's conversation I talk about why this happens and offer 7 gentle ways to meet your system where it is in that shut down state of depression, immobilization, and disconnection. It's in meeting yourself where you are with compassion that your inner system will feel safe enough to move towards regulation...

EPISODE 48 Today I share with you 10 ways to stop a panic attack & the nerdy science behind why they work. I start by answering the questions: What is a panic attack? Why do they happen? And what can I do about it? Here's a list of the 10 tools: Color spottingNear far jumpsSour candyStrong smellHold an ice cubeWhat can I hear that's the closest? What sound is farthest away?Coping statement / Panic poemCold water on faceEar tugsHug a safe humanLooking for more personalized...

EPISODE 47 Do you feel like you've been chasing healing for so long and falling short? It might be that one of these pieces is missing. Let's talk about some pitfalls in mainstream mental health support and the role that bloodwork, breath, and belonging might have in your healing. I'll also peel pack the curtain on a new program we're currently developing that'll help bring a true, physiology first approach to healing anxiety & depression. Hit play for more! Looking for more...

EPISODE 46 I woke up anxious today and this conversation is about what I did to not let it ruin my day. 4am kid wake up, a bad dream, excitement, crappy sleep, all had my system wired from the minute I opened my eyes. I'd love to tell you I used this magic tool to regulate my nervous system and get on with my day, but instead what I want to share is the roller coaster of regulated, and re-regulated, and re-regulating that my day called for. Had this day have happened a handful of years ago...

EPISODE 45 This year I'm choosing regulation over resolutions. I'm choosing tiny habits over lofty goals. Join me for a conversation that unpacks why only 9% of people who set resolutions actually get there (and why I'm not interested in being part of that 9% this year). I'll also share with you 12 habits for a more regulated year. Happy new years friends and just a reminder that the new year doesn't need a new you, it needs the you that you're already becoming. The you taking brave steps...

Episode 44 I had a really curated “regulated reflection” planned for this episode but that was until I almost had a panic attack in a pizza place while on a family vacation last week and decided, let’s talk about that instead. Join me for a conversation on grief, hope, and why I’d really love to have you join me on Thursday for my annual NYE Circle event. This is my largest community event of the year, over 100 people have signed up so far and I’d love for you to be there too! CLICK HERE...

EPISODE 44 Do you struggle staying regulated this time of year? Maybe you have more anxiety around holiday events? Feel high expectations from others and have a hard time setting boundaries? Juggling real life and the “magic” of the season can feel exhausting. The financial pressures and pressure to make new goals as the new year approaches is a lot. I address all of this and more in today’s episode. This is part 2 of a mini series more candidly answering 10 listener submissions to the...

EPISODE 43 The holidays can be a lot — a lot of joy and a lot of hard. I asked you all what you struggle with most in the winter or around the holidays so I could offer some more personalized support for my listeners. This and next week I’ll work through more candidly answering 10 of the submissions. I’ll list all 10 here, but not before I invite you to join me at the end of this month for my biggest community event of the year (& it’s totally free). Join me for my annual NYE circle...

EPISODE 42 Join me for a conversation about Seasonal Affective Disorder (SAD), more commonly referred to as Seasonal Depression. What makes SAD unique is its timing, it has a distinct seasonal onset, typically in winter, and a spontaneous remission of symptoms sometime in spring. In short, it’s just normal depression with a seasonal pattern.  In this conversation I'll unpack more on what it is, what might be contributing to it and some research supported things you can do to alleviate...

EPISODE 41 One thing I hear a lot from people who come to work with us are, “I’m tired of just talking about how I feel, I want to actually DO something about it.” Talking is a really important and special part of healing and it’s not enough if your underlying physiology is depleted, hypersensitive, or packed with unprocessed trauma. Getting into the DOING alongside the talking, processing, and space holding is something my coaching methodology specializes in. It’s not always a sexy to say,...