June 11, 2025

218. Mini Gameplans for Big Feelings: Exactly What to Do When You're Feeling Sad, Angry, Anxious—or Even Happy

1 hour 18 minutes

Ever get hit with a wave of anxiety, sadness, or anger and think, “Cool, but what do I do with this?” This episode is your answer. We’re joined by somatic coach and nervous system expert Béa Victoria Albina, NP, MPH to talk about exactly what to do when big feelings show up (without spiraling, shutting down, or pretending you're fine). We’re talking mini, step-by-step action plans for managing anger, sadness, and anxiety in the moment and how to stay fully present when you’re actually feeling good (because joy can feel scary too). You’ll walk away with grounded, science-backed tools to help you regulate your nervous system and feel fully capable of feeling your damn feels.

What to do in the moment when you feel anxious, sad, or angry. Instead of spiraling or shutting down, try these quick, specific tools Béa shares to move through emotions with intention and grace.

How to regulate your nervous system when you're overwhelmed. Learn small, science-backed shifts to lean in and ground yourself when emotions hit hard.

The connection between the nervous system and your emotions. Béa explains why your body reacts the way it does and how understanding your nervous system can change your relationship with feelings.

Why big joy can feel just as overwhelming as big sadness. And what to do so you don’t shut down when things are actually good.

How to stop gaslighting yourself when you're having a hard day. We unpack the internalized beliefs that tell us to “suck it up” and offer alternatives that actually support healing.

The surprisingly powerful tool of naming what you feel. (Yes, it actually works and here’s how to do it.)

How to stop managing emotions with productivity. We explore why many of us cope by “doing more” and how to shift into actually feeling more without falling apart.

Scripts for saying what you need without the guilt. Whether you’re with a partner, a therapist, or just trying to validate yourself, here’s how to express what you need clearly and compassionately.

PREORDER BÉA'S BOOK HERE!

Visit her website HERE!

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By Emma Norman & Cass Anderson

4.8

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