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The world feels increasingly chaotic and unpredictable. Global events, endless news cycles, and persistent uncertainty have left many of us stuck in a state of nervous system dysregulation that doesn't seem to subside. Marie Sloane returns to the podcast to share practical wisdom about finding stability when everything around us feels unstable.

Marie introduces us to a transformative "bottom-up" approach to managing anxiety. She explains why our typical cognitive strategies often fall short when our bodies are in fight-or-flight mode, using the vivid metaphor of a kindergarten classroom during a fire drill. Just as kindergartners can't hear the teacher's reassurances while alarms are blaring, our rational brain can't effectively process information when our nervous system is activated.

Through her three-part regulation pyramid, Marie offers concrete techniques that address our physiology first, emotions second, and thoughts third. From surprising somatic tools like popping sour candy (which forces salivation and signals safety to your body) to bilateral stimulation that helps process emotions, each strategy is designed to meet you exactly where you are in moments of distress.

What makes this conversation particularly valuable is its practicality. These aren't abstract concepts but immediate, accessible tools you can use anywhere—during a stressful meeting, after reading troubling headlines, or when feeling overwhelmed by world events. The beauty of Marie's approach is its flexibility; different situations call for different strategies, and you're encouraged to discover what works uniquely for you.

Perhaps most reassuringly, Marie reminds us that regulation doesn't have to be complicated or time-consuming. Sometimes the simplest techniques—singing loudly in your car, taking three deep breaths, or simply shaking out your hands—are exactly what your nervous system needs. In a world where so much feels out of control, these tools offer a path back to feeling grounded in your own body and present in your own life.

Visit mariesloancounseling.com to access the full regulation pyramid resource mentioned in this episode and discover which techniques might work best for you.

This podcast is meant to be a resource for the general public, as well as fellow therapists/psychologists. It is NOT meant to replace the meaningful work of individual or family therapy. Please seek professional help in your area if you are struggling. #breakthestigma #makewordsmatter #thingsyoulearnintherapy #thingsyoulearnintherapypodcast

If you or someone you know is struggling with mental health concerns, please contact 988 or seek a treatment provider in your area.

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