Tabitha | People Pleasing & Anxiety Coach

I thought it was time to introduce myself 🙋‍♀️ please feel free to introduce yourself in the comments, I’d love to say hi!! I’m a people-pleasing and anxiety coach, trained in somatics and polyvagal theory (aka I help you heal by focusing on healing your nervous system and understanding its signals to you) Whether you’re here just for a sticky beak, a quick browse or big binge with content you resonate with - welcome! 💌 The things I share here are lessons, tools, and realisations I’ve had along my own journey of healing my nervous system It’s so important to me that people begin to learn the language of their nervous system, because this knowledge can literally reshape how you perceive and connect with the world around you I honestly believe that learning to regulate your nervous system and understand its signals is the key to healing 🧀I know how cheesey that sounds but there’s truely no other way to put it Thanks for coming along for the ride I’d love to say hi in the comments, if you’re feeling brave introduce yourself! . . . #anxietysupport #peoplepleaser #vagusnervehealing #fawnresponse

It may feel dumb but it’s honestly one of the best things that has helped me relieve stress and anxiety, and biology can explain why it works so well!! Tool 23/30 is Somatic Shaking! Comment the word ✨Guide✨ to get your free download with all 30 anxiety relief tools apart of this series #nervoussystemregulation #nervoussystemhealing #stressreduction

Here’s how it relieves anxiety 👇 Day 22/30 anxiety relief tools is a Neck Massage, it’s so simple and super relaxing. This somatic practise is a beautiful tool to use when you are feeling overwhelmed and disconnected from your body (this is your dorsal vagal freeze state) This movement works to relieve built up stress tension in your neck, as well as help you reconnect to your body 🤝 Instructions: 1. Interlace your hands with your thumbs facing down 2. Place your hands behind your neck 3. Use your thumbs to massage the length of your neck 4. Use your palms to gently press on your mastoid bone (the bone just behind your ears) This anxiety tools challenge is to celebrate the reopening of the kind mind club with @annatheanxietycoach! Comment below if you have any anxiety or regulation questions, always happy to chat 💌

It actually relieves anxiety yes 🙂‍↕️ let me tell you how Anxiety is essentially a result of excess cortisol and adrenaline pumping through your bloodstream. These are activating chemicals, meaning they are designed to give your body the energy it needs to fight or flee from danger 🏃‍♂️ But if this energy isnt used up ➡️ we end up feeling anxious. Thats why you can use movement like these Heart Openers to relieve anxiety, because they utilise all this excess energy! Comment the word “GUIDE” for a free PDF with instructions to all 30 tools that have been apart of this series 💌

Humans aren’t built to stare at computers all day, it’s dysregulating your nervous system Seems really simple right? That’s because it is! Nervous system regulation doesn’t always have to be the bigger fancy movements with lots of steps, it can be something a simple and subtle as rolling your wrists in circles 🤝 I like to use this one especially when I’m feeling really disconnected from my body (this disconnection is has a fancy world dissociation). Feeling the different sensations and having to think about rolling your wrists will help you reconnect to your body Today was day 18/30 anxiety relief tools, hit the follow button to see the the rest of this series and learn how to regulate your nervous system! #stressrelieving #anxietyrelieftips #workanxiety

The Physiological Sigh’ can help us regain control quickly from feelings of stress and anxiety. [SHARE WITH SOMEONE YOU ❤️] This breathing pattern uses two inhales followed by a long exhale. It’s something we do all the time involuntarily- around every 5 minutes including the moments before we are about to fall asleep, during sleep, and when we cry. Sighing is essential for lung function and without it our lungs would fail. 👇The science 👇 When we inhale twice the collapsed alveoli reinflate with air. This increases the surface area of the lungs and removes CO2 from the body much more efficiently. This makes the body feel more relaxed. When we take long exhales, the receptors in the heart sense the increase in pressure, this sends signals to the brain to slow down the heart rate. This creates a relaxed feeling. . . PLEASE SEE DISCLAIMER IN HIGHLIGHTS #breatheinbreatheout #ancientwisdom #breathedeeply #innerjourney #intuitivehealer #integrativemedicine #followyourintuition #breathingtechniques #vagusnerve #emotionalwellness #emotionalwellbeing #embodiment #healersofinstagram #calmyourmind #breathworkhealing #peoplepleaser #impostersyndrome #anxietyissues #mentalhealthjourney #millennialproblems #anxietyawareness #psychoeducation #innercritic #highfunctioninganxiety #anxietyanddepression #burnoutrecovery #workstress #perfectionismrecovery #millennial #perfectionism

Follow along for 30 anxiety relief tools 💌 Day 18/30 is the Voo breath technique and it’s one of my absolute all time favourites to relieve stress and anxiety This technique works by using sound vibrations and extended exhales to activate your vagus nerve. Which is the main component of your parasympathetic nervous system, responsible for switching on your ‘rest and digest’ mode This series is to celebrate the re-opening of the Kind Mind Club, a community where @annatheanxietycoach and myself teach you how to heal your anxiety and trauma! If you’d like to learn more, drop a comment below or message me and I can share more details! #anxietysupport #anxietyrelief #nervoussystemregulation #nervoussystemhealing #vagusnervestimulation #peoplepleaser #burnoutprevention

Here’s how it works 👇 Day 17/30 anxiety relief tools is the Breathing Twists technique! This is a combination of breath and movement to help relax your nervous system and melt away any muscle tension that is created when we are stuck in our stress state for a prolonged period of time ➡️ the slow breath activates your vagus nerve, which initiates the relaxation response of your parasympathetic resting state ➡️ the slow controlled movement helps loosen the muscle tension within the shoulder and back How to use this nervous system regulation tool: 1.Bring your arms up in front of you, parallel to the floor 2.Take a deep inhale through your nose, move your left arm all the way to the left and behind (bringing your body into a gentle twist).Keep moving until your arm is outstretched behind you 3.On the exhale, undo the movement and return to starting position 4.On the next inhale, switch arms. Want 30 free anxiety relief tools? Comment “GUIDE” to download your own anxiety relief guide 💌 #nervoussystemregulation #nervoussystemhealing #vagusnervestimulation #vagusnervehealing #stressrelieving

Yoga poses that help regulate your emotions For day 16 I wanted to share my go to yoga poses that help me regulate and find ease when I’m experiencing certain heavier emotions 💌 1️⃣Crocodile pose is great if you are feeling overwhelmed and can’t stop ruminating on an issue! To do this: Stack your hands on top of each other, come down to lie on the floor with your stomach facing downwards. Rest your forehead on your hands 2️⃣ legs up the wall pose is a beautiful pose to use when you feel anxious, tired, numb. To do this: Bring yourself against a wall and wiggle your hips as close to the wall as you can, while bringing your legs up and resting your heels against the wall with straight legs 3️⃣ child’s pose is a very nurturing pose that really helps you find ease when you feel tense, heavy or fear. To do this: kneel and sit with your knees apart. Then slowly lean forward until you reach the floor, while stretching your arms in front of you along the floor ✨ Follow along for 30 days, 30 different ways to regulate your nervous system and relieve stress or anxiety! This series is to celebrate the re-opening of the Kind Mind Club, a community where @annatheanxietycoach and myself teach you how to heal your anxiety and trauma! If you’d like to learn more, drop a comment below or message me and I can share more details!

Create space and cultivate mindful awareness through somatic self-touch 🙌 Warmth and touch soothes the autonomic nervous system by generating a slow brainwave state and releasing soothing neurochemicals in the brain. The palms of your hands have special nerve endings called Pacinian corpuscles, by applying pressure and vibration to this area has a “cleaning” & soothing effect on the body. Pairing this warmth with gentle touch to the eyes and face to activate the vagus nerve, gently brings your parasympathetic nervous system online, the body’s brake pedal. Did this feel soothing for you? Let me know in the comments👇 Want to learn more somatic tools to regulate your nervous system? Join the Kind Mind Club, your all inclusive mental health membership, check out the details 🔗 in bio @annatheanxietycoach . . PLEASE SEE DISCLAIMER IN HIGHLIGHTS⁠ #fightorflight #stressresponse #havening #chronicstress #selfsoothing #anxietyattacks #healinganxiety #anxietytools #anxietymanagement #nervoussystemregulation #mindbodyconnection #somaticexperiencing #anxietyrelief #anxietyrecovery #anxietyfree #anxietyanddepression #anxietysurvivor #anxietysymptoms #anxietytreatment #somaticyoga #polyvagaltheory #vagusnerve #brainretraining #anxietyisreal #panicattackhelp #nervoussystemhealth #somatictherapy #bodyworker #somaticmovement

An easy way to relieve anxiety is to stimulate your vagus nerve, you can do this my massaging your ear! ✨Day 14/30 anxiety relief tools ✨ The Vagus Nerve is the main driver of your parasympathetic resting state - its job is to switch you from stress back into resting state! The vagus nerve travels out of the brainstem, innervating the central outer regions of the ear before continuing into the neck and beyond. This is why a little ear massage is so relaxing - because it stimulates the vagus nerve telling your body to move into resting state 😌 To do this exercise: 1. Use your thumb and pointer finger to gently massage the outer cartilage (helix) of the ear down towards your lobes 2. use your middle finger to gently press into the inner folds (antihelix ) 3. Use your middle finger to gently press the tragus using circular motions Want 30 free anxiety relief tools? Comment “GUIDE” to download your own anxiety relief guide 💌 #nervoussystemregulation #nervoussystemhealing #vagusnervestimulation #vagusnervehealing

Hips can carry a lot of our built up stress and tension from the day A simple way to relieve that stress ➡️ the lying butterfly pose! It’s a beautiful yoga pose that gives you a deep hip opening stretch that opens the groin, abductors and also the relieves tension in the lower back To do this pose: Get some pillows or blankets, find a comfortable position lying no the flooor with your head and top of your upper body supported 1.find a comfortable position to lie down, using a pillow or bolster to support your head and upper back 2. Bring your knees up, with your feet close together and flat on the floor 3 Release your knees to each side, keeping your feet pressed together, creating a diamond shape. (Use two more pillows to support your knees if the stretch feels too deep) 4. You can stay here or slowly pulse your knees, choose whichever feels right We are at day 13/30, follow along to see the rest of our anxiety relief tools! #nervoussystemregulation #hipmobility #anxietyrecovery