Anxiety, Stress, And Overwhelm: Practical Tools To Regulate Your Nervous System

What if chronic anxiety and stress don't mean that something is wrong with you or that you're too sensitive? What if they're simply messages from your nervous system that we need to learn to understand? What if by doing so, we can heal our dysregulated nervous system, making anxiety obsolete?

In this course, you will learn to regulate your nervous system and thereby increase your capacity for life, as nervous system dysregulation is often the root cause of anxiety, chronic stress, high sensitivity, and self-doubt.

I will provide you with scientifically backed tools from neuroscience, polyvagal theory, somatic experiencing, IFS, and stress research that have personally helped me feel safe in my body, heal my anxieties and nervous system, be gentle with myself, and feel capable in life.

This course will show you that you are not broken – your nervous system is simply trying to protect you. To heal anxiety and chronic overwhelm, we need to show the body that it is safe and secure, rather than trying to change our thoughts. When we regulate our nervous system, the quality of our thoughts automatically improves and our anxieties diminish. That's exactly what we'll do here – welcome!

Lección 1: Understanding The Messages Of Your Nervous System

In the first lesson, you will learn to understand the messages from your nervous system to recognize that there is nothing wrong with you. You will learn about the four states of the nervous system, what nervous system dysregulation means, and why it is often the cause of chronic anxiety, stress, and panic.

Music:
Ever So Blue - Verses | Epidemic Sound

Lección 2: Exercise To Easily Regulate Your Nervous System – Havening

I’ll show you an exercise to easily regulate your nervous system. You can use it in various situations to calm down, reduce stress, and feel supported and safe. You can do the exercise while sitting and need access to your arms – Havening.

Music:
Ever So Blue - Verses | Epidemic Sound
Deep Inside - A Glowing Heart | Epidemic Sound

Lección 3: Increasing Your Capacity For Life

I will explain what the window of stress tolerance is and how having a small window can quickly make us feel overwhelmed or panicked, limiting our capacity for life. Additionally, I will discuss why our resilience window can shrink and, of course, how we can expand it.

Music:
Ever So Blue - Verses | Epidemic Sound

Lección 4: Expand Your Stress Tolerance – Exercise

In this exercise, you will learn to expand your stress tolerance window by showing your nervous system that it is safe and that the state of alarm is no longer necessary. You can do this exercise from anywhere, whether sitting or lying down.

Music:
Ever So Blue - Verses | Epidemic Sound
Shavasana for Monkey Minds - Ave Air | Epidemic Sound

Lección 5: Anxiety Is A Protective Mechanism – Not An Illness

Anxiety is a natural protective mechanism that warns us of dangers and helps us avoid threats. Chronic anxiety indicates an overloaded nervous system that remains constantly in survival mode, which can affect other bodily systems. This is why we might experience various chronic symptoms, such as headaches, hormonal imbalances, irritable bowel syndrome, and more.

In today's exercise, I will show you how to understand the messages of your anxiety and stress so you can address and heal them.

Music:
Ever So Blue - Verses | Epidemic Sound
I Will Sing You a Lullaby | Epidemic Sound
Hushed - Silent Scream | Epidemic Sound

Lección 6: The Vagus Nerve And Its Role in Stress And Anxiety Release – Stimulating The Vagus Nerve

In this lesson, you’ll learn what the vagus nerve is, how to stimulate it, and why it plays such a crucial role in whether we feel calm or anxious and stressed. The exercises I’ll show you today will help bring your nervous system into a Rest & Digest mode and generally increase your resilience.

Music:
Ever So Blue - Verses | Epidemic Sound
Chasing Cloud Nine - LUCHS
Lo Mimieux - Lämna | Epidemic Sound

Lección 7: Reprogramming The Nervous System – Shaking Off Anxiety And Stress Somatically – Exercise

In this lesson, I will explain how to interrupt your patterns to fundamentally relax your nervous system. This makes it automatically easier to handle anxiety and stress situations without needing explicit practice. Additionally, I’ll show you a technique to easily shake off anxiety, nervousness, overwhelm, and stress.

Music:
Ever So Blue - Verses | Epidemic Sound
Gavin Luke - Paradigm Shift | Epidemic Sound
Hushed - Silent Scream | Epidemic Sound

Lección 8: Building Resources With Neuroplasticity – Exercise

Nervous system regulation also involves restructuring the brain through neuroplasticity. In today’s exercise, I will help you identify a state or feeling you would like to embody. We’ll then train your brain to embody this state and anchor it as a resource. We’ll also use this state in the final exercise.

Music:
Ever So Blue - Verses | Epidemic Sound
Sayuri Hayashi Egnell - I’m Ok You’re Ok | Epidemic Sound

Lección 9: Healing Triggers – Pendulation Practice

At the end of the course, I will show you an exercise that helps signal to your nervous system that this trigger or upcoming situation is not a threat. It also supports the nervous system’s natural ability to self-regulate and balance itself. The more you practice this exercise, the more effective it will become, and you’ll feel less easily thrown off course. Pendulum swinging is a foundational practice for a healthy and well-functioning nervous system.

Music:
Ever So Blue - Verses | Epidemic Sound
Moonlight Dreams - Megan Wofford

Reviews

Very clear explanations, practical tools to help, and kindness were all part of this course. Very helpful!

I am feeling empowered and confident that I CAN regulate my nervous system.

I will use these techniques over and over again, revisiting the course regularly.

Many thanks Miriam 🤗

This course is so important, so useful and a game changer for those of us working with deep anxiety. I am immensely grateful to Miriam for creating and sharing this caring , gentle yet powerful resource. Thank you 🙏🏻🌻

Good course, most important stuff is towards the end of the course as in most courses.

I found the narrators voice soothing however she switches her pace too often. One minute you are doing a slow meditation and the other she paces and talks very speedy.

Overall I did find the course pretty useful and the author put in good efforts.

An astonishing course displaying deep knowledge of body focused somatic trauma healing - so grateful to have come across this wisdom, will return again to resource myself, thank you 🙏🏻 💫 ⭐️

Very grateful to put knowledge into practic. To give myself tools and power to move through anxious states. I'm loving the massage, the shaking was very powerful for me and during the pendulation I could sense new connections being made. Deep gratitude for sharing your wisdom.

I have taken a few courses to help with my anxiety. This is the first course that gave me practical tools that provide some relief. I am looking forward to coming back to the tools to keep retraining my nervous system and finally feel more peace.

Great course! Can absolutely recommend it to anyone with stress, trauma or nervous system dysregulation. Thanks Miriam 🤗🙏

Excellent course! I find shaking and pendulating to be particularly useful tools. 🙏

Such a practical course presented in a calm and understanding way that has filled me with renewed hope.

Thank you Miriam. This is an excellent short course weaving into some helpful tools from SE and other processes.
Your presentation style is warm and encouraging and you display a wisdom beyond your relative youthfulness.
Blessings to you 🙏❤️

This Course helped me to get out of a extremely difficult situation of continuous stress!
The instructor of this course resonates deeply with my personality.
Her voice is calming, her words are the ones you need during stressful and anxious times !!!

I highly recommend this course and to follow this instructor, Miriam Amavi

Really helpful advice when suffering from nervous system dysregulation

Excellent course; thank you!! Your gentleness balanced beautifully with your powerful understanding of the nervous system. So many practical, doable strategies I will definitely repeat this! Thank you! 🙏🏻💚

Beautiful course with so many resources to help support us through anxiety & stress! I plan to take again.

Great tools to overcome stressful situations. I am particularly keen to apply pendulation and vagus nerve massage techniques once I will deal woth work-related anxiety and stress.
Thank you for teaching me such resources.

An excellent course. Thoughtful, practical and compassionately delivered.

She is puts the material together beautifully with impactful practices. Thank you!

What an amazing and informative course! Thank you so much, it's life-changing. I am planning to explore further the techniques I have learnt here 🌷💞🙏

Such a great course with some wonderful tools to help 🙏