Hey team, I've got a great conversation for you this week with María-Victoria Albina - she's a Master Certified Somatic Life Coach, UCSF-trained Family Nurse Practitioner, and Breathwork Meditation Guide. With over 20 years of experience in health and wellness, she brings a wealth of knowledge and expertise to our conversation today. She holds a Master's degree in Public Health from Boston University School of Public Health and a BA in Latin American Studies from Oberlin College.

In today's episode, we delve into practical tools and empowering practices to support your journey toward wellness. We get started with some definitions and then navigate through self-care, boundaries, nervous system regulation, and so much more.

I had a great time talking with Maria-Victoria, and I hope you'll get as much out of this conversation as I did. Support me on Patreon Ask me a question on my Contact Page Find the show note at HackingYourADHD.com/141 This Episode's Top Tips

1. By familiarizing ourselves with our autonomic nervous system, which controls automatic bodily functions, we can work on mapping our nervous system to help keep ourselves regulated by understanding what state we're in.
2. It's important for us to prepare strategies in advance and create a list of coping strategies and self-care practices that you can refer to when you find yourself in a particular emotional state.
3. When you feel revved up, anxious, or worried, take a moment to pause and assess where you are on a scale from zero to ten. This self-awareness can help you recognize when you're in a state of sympathetic activation and need to slow down.
4. Recognize that change is possible and that emotional outsourcing and codependency are not fixed states. Engage in practices like somatics, breath work, and thought work to rewire your mind and nervous system. This can help you respond to situations with agency, set healthier boundaries, and cultivate a sense of safety, significance, and belonging in a more authentic way.