TITLE

How to Manage Your Anxiety in a Holistic, Loving Way

GUEST

Victoria Albina

EPISODE OVERVIEW

Victoria defines anxiety, and we talk about social and anticipatory anxiety—especially as they are related to the Highly Sensitive Person (HSP). Victoria talks about de-armoring, perfectionism, people-pleasing, and codependency. Victoria gives an abundance of things we can do to ground ourselves, and we explore common reactions when someone says, "We need to talk." Victoria ends with talking about polyvagal theory.

HIGHLIGHTS

• If beating yourself worked; it would have worked by now
• What is anxiety?
• • Increased heart rate
  • Body is revved up
  • Everything is heightened
  • Everything is more intense
• Anxiety
• • Social
  • • What will others think?
    • What if I don't do good enough?
  • Anticipatory
• Perfectionism
• • The pressure to meet impossible standards
• People pleasing
• Codependency
• Ways to get back into one's body
• • Hugging yourself
  • Warm tea
  • Remind ourselves we are safe
  • Think of a loving person (grandparent, teacher)
  • Connect with a pet
  • Connect with mother nature
• Ways to get grounded
• • When you feel panic and your flooded
  • Slow the world down
  • Orienting
  • Explore your clothing
  • Have a hot cup of tea
  • Warm shower or bath
  • Use lavender (roller, essential oils)
  • Do something that requires fine motor skills
  • • Use your thumb to touch each finger and go back and forth and count
  • Use a weighted blanket
  • Use a soft cozy blanket
  • Gentle movement
  • Stroll
  • Shaking (start with one hand and see how it feels)
• If you're stuck in Dorsal (sympathetic)
• • Ice
  • Cold
  • Cold water on your wrist
  • Cold water on the inside of your elbow (opposite to elbow)
  • Orient to the environment
  • Task-oriented
  • • Look at the environment
    • Count colors or shapes
    • Brisk walk
    • Shaking (try it on one hand first to see how it works with your system)
• Polyvagal Theory
• • Sympathetic fight/flight
  • Vagus nerve
  • Parasympathetic
  • • Ventral (the front)
    • • Safe
      • Seek social connection
    • Dorsal (back)
    • • Barricaded

GUEST

Victoria Albina (she/her) is a Certified Life Coach and Breathwork Meditation Guide with a passion for helping women realize that they are their own best healers, so they can break free from codependency, perfectionism and people-pleasing and reclaim their joy.

She is a UCSF-trained Family Nurse Practitioner, has a Masters degree in Public Health from Boston University School of Public Health and a BA in Latin American Studies from Oberlin College. Victoria has been working in health & wellness for over 20 years and lives on occupied Lenape territory in New York's Hudson valley.

PODCAST HOST

Patricia is a Licensed Clinical Social Worker, and Coach. She knows what it's like to feel like an outcast, misfit, and truthteller. Learning about the trait of being a Highly Sensitive Person (HSP), helped Patricia rewrite her history with a deeper understanding, appreciation, and a sense of self-compassion. She created the podcast Unapologetically Sensitive to help other HSPs know that they aren't alone, and that being an HSP has amazing gifts, and some challenges. Patricia works online globally working individually with people, and she teaches Online Courses for HSPs that focus on understanding what it means to be an HSP, self-care, self-compassion, boundaries, perfectionism, mindfulness, communication, and creating a lifestyle that honors us

LINKS

Victoria's Links

• Website—https://victoriaalbina.com/
• Instagram: @victoriaalbinawellness
• Podcast: Feminist Wellness
• Facebook—https://facebook.com/victoriaalbinawellness
• LinkedIn—https://linkedin.com/in/victoriaalbina/

Free Guided Experience-- https://victoriaalbina.com/

Deb Dana book—Polyvagal Theory in Therapy https://www.amazon.com/Polyvagal-Theory-Therapy-Interpersonal-Neurobiology/dp/0393712370

Deb Dana Website--https://www.rhythmofregulation.com/

Stephen Porges--https://www.stephenporges.com/

Patricia's Links

HSP Online Course--https://unapologeticallysensitive.com/hsp-online-groups/

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