Self-Care To Regulate Your Nervous System

Hello to all of my Insight Timer friends.

My name is Michele Chalfant and I'm delighted that you're here with me today.

Welcome to my latest talk.

And as always,

After the show,

I love to hear your comments.

So make sure you leave a comment so I know how you liked it.

We'll talk soon.

And here we go with the latest episode.

Hello everybody and welcome to the Adult Share Podcast.

I am Michele Chalfant.

Delighted to be here with you as always with a very special guest today.

We have Teresa Steigner on the show and we are talking all about a very important topic that each and every one of you,

And I mean every single one of you,

Needs to be paying attention to during this season.

And honestly,

All year,

But let's talk about specifically this season.

That is self-care.

And I'm telling you up front right now,

It's more than a bubble bath and a massage.

We are talking therapeutic self-care and it's something that you can do for free every single day and it takes seconds,

If not minutes a day,

And it will change your holidays,

Meaning there will be less stress,

Less overwhelm,

And more present moments and more joy and peace.

Who doesn't want that?

So Teresa is going to give us the lowdown on how we do all of that.

Okay,

So we're going to jump into self-care,

But let me tell you a little bit about Teresa Steigner.

She is a woman on a mission.

She is here to help other women find peace,

Direction,

And healing.

As a certified adult share master coach,

Yogi,

And Reiki healer,

She provides a safe judgment-free space to help her clients recalibrate to calm.

Her 30 plus year corporate career background,

Managing teams and implementing strategic transformation is a huge part of who she is.

And she brings this wealth of leadership development knowledge into her health and wellness coaching practice.

Through individual coaching,

Yoga classes,

And self-care workshops and retreats,

The women that she coaches learn how to incorporate a self-care mindset and align emotionally,

Physically,

Mentally,

And spiritually with their highest potential.

Who does not need that?

Welcome to the Adult Share Podcast,

Teresa Steigner.

Michelle,

Thank you and so thrilled to be here with you today.

Yeah,

I am.

You've known me for a very long time and you know how much I love to talk about self-care.

And that's why I said,

Teresa is the self-care master.

This is your thing.

And I said,

I really would like to have you on to really share with the audience how we can get better at self-care to really understand what it is.

Because again,

Like I said before,

It's more than a bubble bath,

Right?

It is so much more than that.

And it is so beneficial.

And that's why I think people miss.

I realized,

Even I didn't know until I studied it a few years ago,

How beneficial it is on many different levels as far as regulating the nervous system.

I mean,

Gosh,

It's really important that we practice this,

Right?

Yes,

Exactly.

Yes,

It's so important for our well-being to practice self-care and to practice it daily and to really prioritize ourselves and our self-care so that we can show up better for ourselves and then we can show up better for the people that are in our lives.

Absolutely.

And that's such a good point because it's not just for us,

It's for others.

So when we are going through and again,

We're talking about holidays,

But this is a year round thing,

Really,

But specifically around the holidays because our stress is so amped up.

But I like what you said.

We show up better for others.

So we're not losing our temper so quickly.

Maybe we're not getting as triggered.

We are able to have more patience with others when we are practicing self-care.

I think about self-care like.

You know,

Filling up our gas tank or recharging a battery,

Like that's why we practice self-care.

So why do you think self-care is so important?

Yeah,

So if you if you think about all of what you just talked about,

I mean,

Our self care is really,

You know,

It's more than the bubble bath,

The massages,

The getting the pedicures,

Which all of those are great.

But self-care is really about taking care of our needs on that physical,

Mental,

Emotional and spiritual levels.

And it's it's so important that we focus on it.

You know,

You think about when you're on the airplane and they talk about put your oxygen mask on first before you before you help others.

It's that same it's that same concept.

Self-care is actually critical to our overall well-being.

Oh,

That's a bold statement.

And I'm going to say that I agree with you really,

Truly.

But talk about for a moment what and I've seen you on stages talk about this and you're brilliant when it comes to self-care because you go deeper again than traditional self-care.

You talk about really almost a therapeutic self-care.

Let's talk about that for a minute.

What does self-care look like?

Yeah,

So I think of self-care as when I think about self-care and what it looks like,

I think about four things.

So one is really that self-knowing.

So really knowing who you are,

What is important to you,

What matters to you?

You know,

What are your values,

Your beliefs?

And what I do in my self-care workshops is I actually take the time and have the participants to write down who they are.

And what I do is I print their name in black letters and we do pencils and get creative and markers and I say,

Write down who you are and it can be what you like.

It can be,

You know,

Who you are.

I'm thoughtful,

I'm kind.

It can be,

You know,

Things that you like to do,

Anything about who you are.

And I tell you what,

There are instances and that was this is me several years ago where they don't know.

I was going to ask that.

Yeah.

Do people really even know?

Yeah.

They don't know who they are.

And so we start,

We just start because it is a journey.

So we just start with,

OK,

Simple things.

What do you like?

You know,

I like pizza.

I like to go on hikes.

You know,

I like to read.

Just start writing things down to start figuring out who you are.

And what this helps us do is to understand who we are,

What's OK with us,

What's not OK with us.

And then we're able to set boundaries.

So a big part of self-care is being able to set those boundaries.

But we really have to know who we are first and come from that solid place of knowing before we can actually then set that boundary.

So that's that's the first thing is really about knowing ourselves.

I love that,

Teresa.

And that was my first thought,

Like because I remember having clients for so many years and I would ask them a similar question,

Like,

Let's talk about who you are.

And people look at me like a deer in headlights,

Like,

What do you mean?

And and it's and it's OK.

I want everyone to hear like,

It's OK if that's you listening right now.

And you're like,

Well,

Shoot,

I don't even know who I am.

So I like how you're talking about starting at the basics.

Yeah.

Some other things that I mean,

I'm thinking of like,

You know,

I like to cook spaghetti and meatballs and maybe that's the only thing you like to cook.

Write it down.

Yeah,

I like this.

So make a list.

Do what she's saying.

Like,

Go get a piece of paper and make a list of who are you?

What are you all about?

What do you like?

What don't you like?

What else?

Give us some other examples of what people have written down in your classes.

So they've written down characteristics about themselves.

I am kind.

I am thoughtful.

They've written down things like I like lemonade.

You know,

They've written down.

I like to go to the beach.

I like to do yoga.

So so it's just anything that you can think of that helps define who you are.

And then they can get into values and and beliefs about about themselves.

So,

You know,

It's putting together all of those components into a picture of who you are.

I love that.

I would imagine,

Too,

When I think about people dropping into themselves and gaining some awareness around even things like,

Well,

I'm thoughtful or I'm funny or I'm generous,

I find and I'm wondering what your experience has been with this.

But it's hard for us to claim those things.

Yes,

Yes.

And I think that,

You know,

You also have to hear about a compliment when somebody compliments you.

It's a reflection of you back to you.

Yeah,

I think it's being open to receiving and being open to,

You know,

Without any judgment or without,

You know,

Just just try it on.

Just try it on.

Yeah.

See how it feels and be open to it.

And it may not be something that can happen right away.

But but over time,

You know,

You can begin to build more and more and more about who you are.

It is a journey.

Yeah,

For sure.

So I want to just I want to invite everyone to be really courageous about claiming those things within yourself,

Because,

Holy moly,

It builds self-worth.

And again,

It's going to really help you to identify more of who you are and help you to identify what it is that is your version of self-care and what what you need for for for yourself.

Identifying our needs,

I know,

Is such a hard thing,

But this is a great way to begin.

So what's the second thing?

Yeah,

So the second thing is around self-awareness.

So awareness is key,

Right?

We cannot change what we are not aware of.

So becoming more self-aware about how you feel.

Noticing and checking in throughout the day when things happen,

You know,

How do I feel?

Where do I feel that in my in my body?

Mm hmm.

And really staying in tune to what's happening.

And and,

You know,

With awareness,

I have one client in one of my participants,

One of my self-care workshops,

And she's been working on her awareness for a while.

And it's kind of funny because when we talk about it and she she uncovers things that she's more aware of,

She's like,

Well,

Because I have this awareness,

You know,

So it's almost like it's this big thing.

And it can be at first.

Right.

Yeah.

It can be overwhelming as you start to tune into,

You know,

How am I feeling and bringing that awareness?

Because we have all of these habitual response patterns that we've just been in for years and years and years that maybe developed when we were younger so that we could feel safe.

And,

You know,

As we start to bring awareness to that,

It can be a little bit overwhelming.

We can start to notice our triggers.

I know,

You know,

You've talked about triggers a lot about triggers are a gift and that that's also part of that that self-awareness.

Yeah.

And slowing down to is such,

You know,

For people that aren't self-aware,

That are wanting to grow self-awareness,

Slow down because you're not you can't grab what's happening in the moment and raise your self-awareness if you're constantly in the future or the past.

So make sure you're slowing down.

And like Teresa is saying,

Like,

Pay attention to what am I feeling?

What's going on inside?

You know,

All of those things.

Beautiful.

I love that.

And having a lot of compassion and grace for yourself,

Like really slowing down,

Like you were saying,

And just pausing.

And,

You know,

I like to put my hand on my heart sometimes and just be like,

OK,

You know,

And just take it in and pause and give yourself so much grace and compassion because it is,

You know,

You're learning,

You're building a new muscle and it's really important.

OK,

Let me ask you this question.

Do you find that the more you slow down and the more self-aware that you the more you slow down,

The more self-aware that that you become?

And then do you find that it keeps growing like that?

I think about like self-awareness,

Like we're looking through like a paper towel,

Paper towel holder,

Like that little tiny circle.

And then the more we slow down,

It's like,

Oh,

I just became aware of that.

Oh,

I became aware of this.

And now I have a stomachache and I notice that every time that,

You know,

My that my mother-in-law calls,

I get a knot in my stomach.

I never noticed that till today.

And now I'm noticing this.

It's like,

Doesn't it keep growing?

It does.

Yeah,

It does.

And that's where I think it can become,

You know,

It can become overwhelming because it is a lot.

But it's that giving yourself that grace and compassion to work through it and to do some of these,

You know,

We'll talk about when we get into the techniques on self-care is in the moment,

You know,

Giving yourself what you need and practicing some of these techniques,

Even if it's slowing down and breathing.

Yes.

Love that.

What's number three?

What's the third thing?

The next thing is really about self-accountability and really taking responsibility and ownership for your self-care and,

You know,

Really looking at one of the things we may do.

I know I've done it is we might blame others and we might give away our power.

Right.

So it's really,

You know,

Having that knowing who yourself is,

Having that self-awareness and then really taking ownership and responsibility for for what's happening.

And from that place,

You can then,

You know,

We think about being in our healthy adult,

You can then choose.

Right.

And and really take,

You know,

Instead of giving it to somebody else from like a blaming perspective and giving away your power,

It's like really taking it back,

Being responsible and accountable and making choices for you,

The best choices for you.

Let's I'd love an example of what that means to give your power away,

Because some people may not even know what that looks like or what that feels like.

What do you think about that?

How would you know?

Like,

Wow,

I just gave away my power.

I didn't even know it.

Yeah,

I think it's,

You know,

What I have experienced and I think what some of my clients have experienced is just blaming others.

Yeah.

So if something is happening in your life and maybe you are,

You know,

You're feeling stuck.

I'm trying to think of a of an example where maybe somebody showing up for you in a certain way and you don't like it and you're blaming them for.

Well,

If they would only just do this differently,

Then everything would be OK.

And you're blaming and you're giving away your power because you're not taking responsibility and saying,

OK,

What is it that I want from this situation and what are the choices that I can make?

Because you can stay mad at them and you're basically giving away your power and not taking action.

I love that.

Yeah.

I think about to tell me this resonates,

Like even like giving when we give away our power,

Sometimes we feel really small.

And like you said,

Like then we blame others instead of being like,

Hold on,

You know,

I'm going to take the reins of the horse in my hands.

And even though it might not feel great,

I'm just going to I'm going to take responsibility and I'm holding on to my power here and go on there.

Yeah.

You might have to have a hard conversation.

Yeah.

I have to set a boundary.

And by taking that responsibility and having that courage to do that,

Yeah,

Is really what's in the best,

You know,

The best interest of your of yourself.

Yeah.

Agree.

What's the fourth thing that we can do?

What it what it looks like.

So really the fourth thing is about self-trust.

So this is is starting to.

Prioritize yourself and every day I'm going to say daily is to really start showing up for yourself,

Prioritizing you and starting that self-care practice.

So I would encourage the listeners here just to pick one thing and just start,

And we're going to talk about things that are minutes a day that you can do,

But really building that self-trust and really prioritizing yourself and starting starting that self-care journey.

I had this talk with myself just the other day.

Because here in North Carolina,

The temperatures have been like like today,

It's 78.

But last week it was high 40.

Like it's like I don't know what's going on.

But the day that it was high 40,

I did not want to get out of bed and go for my early morning walk.

And as the temperature drops below 40,

I really don't want to do it.

But I had a talk with myself and I'm realizing I was doing this exactly what you're talking about.

And I it was like 615.

It was dark.

And I said,

Get up.

I woke up and I heard this voice inside that said,

Michelle,

Get up.

I was like,

Oh,

OK.

And then.

I just did it,

I just jumped out of bed,

I got myself dressed and I'm walking down the street and it was like 630 in the morning and it's still dark out.

And I thought,

I'm doing this for me.

And this feels really good because every single time when I'm done with my morning hike,

I come home,

I'm like,

Gosh,

I feel so great.

It's just pushing against the ego and all the parts of me that just wants to stay in my warm bed.

They're like,

No,

Don't do it.

But that was like and I really sat there in that morning walk and I said and I've walked since I was 16 years old.

I was just something I love to do and hike.

And I made that commitment to myself.

So when I think about people listening,

It's like,

Would that be something they can do?

Like,

What are you going to what are you going to commit to?

For yourself,

And I think,

You know,

Especially women,

Men,

Too,

But women have a really hard time putting ourselves first.

Yes.

Really hard time.

Yes.

Right.

So there's an example of we have friends that just they had a baby about nine,

Eight or nine months ago,

And the husband's sweet couple put something on Facebook.

What a great mother,

You know,

Just all kinds of beautiful things about his wife.

And one of the things was and she hasn't slept in a year.

Right.

And so it just made me think about to what you're saying about women.

We tend to put others first.

It's like that's just an indication of how much we need self-care.

Oh,

Yeah.

How much we need to take care of ourselves.

And,

You know,

Just just an example of,

Yeah,

No,

That's a great it's phenomenal.

And the first thing I thought of was I have to get to her because she needs to start taking care of herself.

Yeah.

And that is what a great example,

Because we don't think,

Huh,

What do I need?

It's more about what does the baby need?

Yeah.

What does the kid need?

What does my partner need?

What does everyone else need?

And I think that is it seems to me and I thank God where it feels like we're moving out of this.

It's like a collective consciousness,

Though,

That women have been stuck in for so long.

I mean,

Think about way back in the nineteen early nineteen hundreds and nineteen fifties.

Even all the commercials were like,

You know.

The woman's home with the apron on,

You know,

Getting the dinner ready for the husband and the kids,

You know,

Making the kids look all cute and all that,

It's like.

Thank God we're moving away from that.

Not that that's a bad thing.

Hear me now.

I stayed at home with my kids for the first few years.

It was amazing.

But I didn't sleep for the first five years,

So I get the sleep deprivation.

There's the sleep thing.

But it's like,

Yeah,

Like we have prioritized and I'm saying the early nineteen hundreds and God knows even before then.

But we we we've been just ingrained to put others first,

Like,

OK,

Well,

What do you need?

What do you need instead of hold on a second?

What do I need?

You know,

If I haven't slept in a year,

Hello,

I better be getting,

You know,

Either my mother to come over,

My sister,

My cousin,

My friend,

My anybody,

My husband,

Like,

Hey,

I mean,

I remember with Graham,

It's like I hadn't slept in like weeks on end,

Too.

And I was like,

Well,

I'm breastfeeding,

So I guess I'll just,

You know,

Take the whole night shift.

And finally,

I was like,

This is ridiculous.

And he even said he goes,

OK,

You go down the hall and sleep.

You know,

I'm going to I'll be with our son also is Graham,

But little Graham.

And he said,

And when we need you to breastfeed,

I'll bring him down to you.

But I want you to sleep.

I was like,

Oh,

Thank God.

But I also said I need this.

And he goes,

I get it.

I get it because,

You know,

He is working.

And I was like,

Well,

I'm home for the first few weeks with him.

But yeah,

We've got to be willing to check in with ourselves to find out,

Like,

What do we need?

Do you need a morning walk?

Do you do you need to go?

And I don't know.

Like,

What do you need a nap?

You know,

I realize,

Too,

And I'm going to bust on my sister.

She's always like,

I don't nap.

I don't need to take the damn nap.

You need the nap,

You know,

Like naps are like freaking phenomenal.

I'm like a 20 minute nap is like sleeping for four hours for me.

I'm like,

I love a good nap.

But give it give yourself grace to do that,

You know,

Go to bed early.

I've started to put I feel like I'm a baby,

But I put myself to bed earlier now.

I'm like,

I'm going to bed earlier because I'm going to get up at six.

I'm going to go to bed earlier.

Great.

Yeah.

It's just it's prioritizing you and it's showing up daily for yourself.

Yeah.

And speaking up for what you need.

What do you need?

And you've got to drop in yourself like we talked about.

Like what?

Graze your awareness.

Only you know what you need.

You've got to speak up and get it because you're the only one that can make that happen.

So,

OK,

Cool.

So let's come up.

I know you've got let's let's come up with some ideas.

I know you've already got some five simple techniques.

Let's talk about those.

Let's talk about those,

Especially and let's talk about them in relationship to the holidays.

But let's let's hear what do you have for people?

So this again,

You guys,

I want you to think of.

It's self-care,

But therapeutic.

So what we're doing with this is recalibrating and regulating the nervous system,

Which is so overstimulated during the holidays,

Right?

So we're going to bring it down.

You're triggered.

Yes.

Yeah.

Right.

Actually,

During the holidays.

Yeah.

OK,

So let's talk about some things that people can do.

So the first thing is getting in nature.

Yeah.

So nature regulates our nervous system.

So that can be,

You know,

Going on a hike in the woods.

It can be walking bare feet in the in your backyard,

In the grass.

I live near a lake.

And so I'm walking my dog down to the lake several times a day.

Yeah.

You know,

As part of as part of my self-care,

It can even be.

But but one thing that's important is really being present.

So it's being mindful.

It's using all of your five senses.

What do you see?

What do you hear?

We feel the wind.

It's really being present.

And just by being in nature,

It's it's going to regulate and calm the nervous system.

I'm so glad that you brought that up.

When you're out,

I have to to I want to add two things to that.

When you're out doing your walk and anybody can get out there and do a walk,

Whether even if you're not in nature,

Just get outside because you need that fresh air and the fresh sunlight.

Yeah.

You know,

All of those things.

Right.

I don't care if you live in New York City.

Get outside.

Go for a walk.

But if you can find nature,

Of course,

It's phenomenal.

But put the phone down.

How many times,

Teresa,

You've probably done this.

I've done this,

And I rarely I it's so funny.

I read an article like I don't remember a few months ago,

And it was like something called like the silent walk.

And it was this whole thing,

Like an article,

Like in the HuffPost or something.

And it was this whole huge thing around walking without your phone or listening to anything.

I'm like,

Is this actually a thing that like people have to talk about?

Like,

Of course,

You should be doing this,

Like put the phone down,

Put the podcast out,

Put the music down,

But don't call a friend because how many times have you gone for a walk?

And you're talking on the phone all the time.

And I come back from my walk or my hike,

And I'm like,

I don't even remember walking because I was so distracted by the phone call.

That's not being in the moment.

And that's what I realized.

I want your experience about this.

But what I realized was I got I get home and I'm like,

I don't even feel like I walked like that.

Nothing for me.

Nothing.

Right.

Yes.

Yes.

It's really about the mindfulness and being present and being and just using those senses to really pull you into the moment.

Yep.

And looking out at your wherever you are walking,

Look around,

Listen.

Yeah.

You can then go ahead and smell.

You can feel the coolness on your face or the sun on your whatever it might be.

The other thing I wanted to comment about,

Because I know that we're moving into the winter months.

And here's the thing,

You guys.

It doesn't matter if it's snowing,

Because I grew up in Rochester,

New York,

And let me tell you something.

I remember I remember my mom and I.

I have this memory of my father.

I mean,

This is my dad's been gone for 20 years,

But I was a teenager.

I was home with my mom and we used to walk every single day.

I'd walk alone and then we'd walk together.

And I remember walking at night.

I remember my dad looking at the what's it called a thermometer right on the wall,

You know,

And he looked at it and he goes,

Girls,

It's 10 degrees outside.

I said,

Yeah,

We're walking and we're all bundled up.

The snow banks were taller than us.

Like they were like 12 feet tall because we had so much snow.

And we still did it.

And the crisp air,

I mean,

Gosh,

It was so great.

So we still did it.

So commit something to yourself.

Get outside.

Do that walk.

Even if it's dark and you're in a snow bank,

Do it.

Yeah.

And I love the beach.

Yeah.

And now I know why I love the beach for years.

And I've gotten more into the self-care.

And I realize that is why I am just drawn to the beach.

I love the mountains.

I mean,

I just I feel different when I'm when I'm there.

I agree.

I'm with you on that.

All right.

Let's go to the next one.

So the next one is a I'm calling it a five minute daily journaling practice.

And I know you do your journaling challenge every year,

Which is fantastic.

And this is really about focusing on what is going well.

Hmm.

And,

You know,

Three things about what is going well,

Because what you focus on grows.

It's just like when you buy a white Volkswagen Beetle and then you drive around,

That's all you see.

It's so true.

So true.

Yeah.

So it's just really about taking the time to journal on on what's working well and bringing bringing more of that.

I love that.

It's a brain dump.

Like,

Just look for what's going well and write it down.

It can be a list.

It can be paragraphs.

Don't worry about the grammar.

Just write.

I'm such a huge fan of journaling.

What's the next one?

So the next one is mindful therapeutic yoga.

So I teach a vini yoga,

Which is focused on breath centered poses and breathing structure,

Structured breath,

Which is kind of the next thing is about that.

But it really combines the poses which set you up for the breath.

And it's it's mindful.

It's therapeutic.

It's adapted to the person.

And it's really about it's not about the pose and nailing the pose.

It's more about the person and relaxing and regulating the nervous system.

What's it called?

It's called Vinny Yoga.

V.

I.

N.

I.

Yeah,

V.

I.

N.

I.

I've never heard of it.

Sounds amazing,

Though.

OK.

And yoga helps us to repattern those habitual response patterns and brings awareness so that we can show up in a healthier,

Healthier way.

And that helps you go.

I love that.

What's the next one?

The next one is an example of of breath and breathing.

So it's it's really about.

When you it's about the inhale,

But it's also about elongating the exhale.

So when we elongate the exhale,

Exhale,

We're actually signaling to the nervous system that we are safe.

Oh,

I love the system and to the brain.

So it actually slows the heart down and it and it signals safety,

Safety to the body.

I was just in even doing like that deep exhale,

Like,

Oh,

You know,

It's so good for the vagus nerve and for this nervous system.

And I was in my closet this morning and I was looking at my clothes and I went,

I was just doing that.

And then I was like.

Oh,

And then Graham walked in behind me and he goes,

Oh,

Are you looking at your clothes and you're like,

Damn,

You got to go shopping because I always say that I can't stand my clothes,

You know,

And I said,

No,

Actually,

I'm regulating my nervous system and stimulating my vagus.

Thank you very much.

You start laughing.

He's like,

Oh,

I said,

Yeah,

Then you can do that without anybody really knowing that.

So if you're if you're you're triggered or you're something is going on,

You know,

You can inhale for four pause for two and then exhale for six.

Love that you can do that,

You know,

Two or three times.

And you will notice that you're calmer and you'll just notice a difference.

Yeah,

I love that.

OK,

Cool.

What's the last one?

So the last one is tapping or EFT,

And that is regulating the nervous system by tapping on acupoints.

And I have been doing tapping for for several years.

Did it this morning.

And it's it's really about,

You know,

You start with tapping it on the side of your hand and then you have different tapping,

Different points.

And it's really about thinking of a maybe something that's upsetting.

Maybe you have anxiety rating it on a scale of one to ten,

Going through the tapping sequence,

Which typically you start out with.

What are you feeling and allowing yourself to really feel it and process it in the body and then letting it go and bringing in what you want to feel?

You know,

You're feeling anxious.

Maybe you want to release that,

Feel that anxiety or maybe the sadness,

Feel that in your body as you're tapping.

Yeah.

And then bringing in that feeling of peace or calm,

You know,

Through that through that tapping sequence.

And I I like to use tapping solutions as an app.

They have free offerings and paid offerings.

But that's really they have a wide variety of topics that that you can tap on.

That's been really super helpful and a huge part of my self-care and regulating the nervous system.

I think I even have an EFT tapping video on my YouTube channel.

Yes,

It's free.

I think I have one on there.

It's a two minute or so,

And it just teaches you the very basics of tapping and how you can do it for yourself to honestly work on anything that's physical or emotional and just clear it out of your system.

So I love tapping.

All right.

Cool.

Well,

This is great.

Thank you so much.

And then again,

To add,

Is there anything else you want to say?

Because I'm thinking about,

Again,

People going through the holidays.

Wondering what do I need to do in order to,

Again,

Maintain and balance my nervous system and keep it healthy?

I love the self-care tech,

The techniques that you do.

It's sort of like just a five step process that you do every day to keep yourself in check and do also remember that to pick something that you love,

If you love to cook or create or bake or whatever the heck it is,

Or or garden or knit or crochet or journal or whatever it is,

Make sure you are prioritizing that every single day throughout the holiday season.

Right.

Is there anything else you can add?

Yeah,

I would just give yourself permission.

Yes.

To do that.

Give yourself permission to prioritize you in,

Again,

Minutes a day and take the time,

You know,

Take the time out of your day,

Prioritize you.

And and do like you said,

You can do one of the five things we just talked about.

Maybe you have a hobby.

Maybe,

You know,

You love to paint or read or whatever it is that.

That helps you to get in touch with yourself and to really calm and regulate your nervous system.

You've got to prioritize it,

Though,

Without a doubt,

Because this is what's going to recharge your battery and keep you in balance.

So great.

And you will notice the more that you do it,

You will notice when you get out of balance and you'll say,

Oh,

I need something.

Yeah.

Get more in touch with what you need and when you need it.

And it becomes easier.

Yes.

And you've got to make sure that you're asking for what you need.

You're worth it.

We all are.

You've got to be willing to ask others for help and what you need.

So such good stuff,

Teresa.

Thank you so much for today.

Where would people find you and find out about what you've got going on?

Yeah,

So they can find me on my website at www.

Peacefulwellbeing.

Com.

And for those in the area just north of Charlotte,

I've got some in-person self-care workshops that are coming up.

And then I also have in February a retreat at the Art of Living Retreat Center in Boone,

North Carolina,

Which is a beautiful retreat center in the tranquil Blue Ridge Mountains.

And then I also am doing a reduced stress and anxiety yoga class on Wednesdays 530 to six.

So just a 30 minute class.

I do that every week virtually.

Oh,

So that's something like an international crowd could join.

Yes.

Yes.

Yeah.

How do they find out about that class and all the other classes?

Is everything on your website?

Yeah,

Everything's on my website under services.

OK.

And events.

Awesome.

So the events are under the events page.

And then I also do one on one coaching on self-care.

So,

Yeah.

Love it.

Thank you so,

So much for joining us today.

This has been incredible.

Your wealth of of info.

I appreciate you and all your knowledge with the nervous system.

And I know we only like touch the tip of the iceberg because,

Again,

I've seen you on stage just talking.

I'm like,

Dang,

You know a lot.

So thank you.

Thank you for joining us today and helping people maybe make their holidays a little bit easier.

Yeah.

Thank you,

Michelle.

Really enjoyed it.

Yeah.

All right,

Everybody.

Thank you so much for joining us today.

I look forward to seeing you next week right here in the adult chair.

Thank you so much for joining me today.

I wish you a beautiful week and I'll see you next week for the next show.