Masking An Anxious Nervous System
I thought I had healed my anxiety.
In my younger years, I suffered from deep anxiety. And I swear I got a grip on it. I learned to manage it, to function, to keep moving.
Then I moved to LA, it all came back.
Or maybe... it never left.
It was just masked.
Masked in over-achieving.Extreme highs, then extreme lows.Saying yes when I meant no.People pleasing.Acting as if I was everyone's personal servant.
When you are constantly doing, you don't have to feel.
So when I was finally faced with just me — no distraction, no crowd to please, no role to perform — the original symptoms came back. That deep-seated anxiety came back.
And it was me vs. me.
Traditional vinyasa yoga and meditation helped. They gave me space. But I knew I needed to go deeper.
That's where somatics came in.
Somatics is a Latin word meaning "of the body."
This is where we finally ask: what is happening inside?
We move slower. We discharge with intention. We become aware of what's triggering us and how to approach it in real time, not after we've already spiraled.
That's why I created The Rule of Four + One More.
It's 4 easy steps to calm the mind, find the tension, move through it and claim your calm — plus one more to help you feel safe again.
1) Pause and Notice - What am I feeling right now? Without trying to change it.
2) Name the State - Am I in fight (agitated), flight (anxious), freeze (numb/shut down), or fawn (over-accommodating)?
3) Breathe with Intention - Slow, deep breaths, focusing on the exhale to signal safety.
4) Add Gentle Movement - Rocking, stretching, shaking out your hands to discharge stuck energy.
5) Offer Yourself Co-Regulation - A hand on your heart or belly, or a gentle self-hug. To let your body know: you are safe.
This is the work we do inside The Free Spirit Yogi.
If you've been masking your dysregulation with doing, pleasing, and achieving — I see you. I was you.
You don't have to do it alone anymore.
Drop a 🤍 if this resonates. Grab your Get Grounded Starter Kit — it walks you through this rule step-by-step, plus more tools to support you in feeling more grounded.
WHAT'S INSIDE:
The Rule of Four + One More Method (Your step-by-step somatic framework)
The 7-Day Somatic Challenge - A gentle reset for when you’re exhausted, overwhelmed, and need a pause.
3-Minute Somatic Reset Cheat Sheet - A simple body-based practice to use anytime you feel overwhelmed.
Somatic Release Micro-Practices Menu - small simple techniques that help release stored tension.
The Polyvagal Ladder - Learning to recognise your state is the first step toward regulation.
Your Window of Tolerance - Understand your nervous system, recognize your patterns,and discover what helps you return to balance.
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