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In this episode of The Anxiety Compass, Sammy and Nat dive into the growing epidemic of burnout, high-functioning anxiety, and the pressure many women feel to constantly keep pushing through life.

From perfectionism to 3am wakeups, emotional overload, nervous system exhaustion, and the feeling of being “wired but tired,” this episode explores the deep connection between stress, cortisol, thyroid health, hormones, and anxiety.

Together, they unpack:

•  Why so many women feel constantly overwhelmed 
•  The connection between cortisol, adrenal stress, thyroid function, and anxiety 
•  How chronic stress impacts the nervous system and body 
•  Why slowing down can actually feel unsafe for anxious people 
•  The hidden emotional cost of over-functioning and productivity addiction 
•  Why supplements alone rarely fix burnout 
•  The difference between surviving and truly recalibrating 

This conversation blends science, personal stories, humour, and practical reflection through the lens of the Anxiety Compass framework, reminding listeners that anxiety is often more than “just thoughts.”

Because sometimes the body isn’t betraying us…it’s trying to redirect us.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Do you apologise for asking questions?
For being emotional?
For replying late?
For needing help?
For simply existing?

In this episode of The Anxiety Compass, Sammy and Nat unpack the hidden message behind over-apologising… and why saying “sorry” is often much deeper than politeness.

Because for many people, apologising became a survival strategy.

A way to:

•  avoid conflict 
•  keep others comfortable 
•  stay likeable 
•  prevent rejection 
•  feel emotionally safe 

We explore how anxiety, people pleasing, hypervigilance, and childhood conditioning can quietly teach us to shrink ourselves, over-explain, and feel guilty for taking up space.

In this episode we unpack:
 ✨ Why anxious people often apologise excessively
 ✨ The nervous system connection behind people pleasing
 ✨ Why women are conditioned to soften themselves
 ✨ The hidden cost of constantly saying sorry
 ✨ How over-apologising affects confidence and identity
 ✨ What kids absorb when they hear us minimise ourselves
 ✨ Practical ways to communicate without shrinking yourself

This episode is funny, reflective, validating, and deeply relatable for anyone who has ever said sorry to a piece of furniture.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Why Noise Can Trigger Anxiety (And Why Silence Can Too)

Some days everything feels too loud.

The kids.
The notifications.
The conversations.
The background noise you can’t switch off.

And other days…

It’s the silence that feels uncomfortable.

In this episode of The Anxiety Compass, Sammy and Nat explore the relationship between noise, silence, and the nervous system.

Because it’s not just about what you hear.

It’s about how your body processes stimulation, safety, and control.

We unpack:

✨ Why noise can feel overwhelming when your nervous system is already overloaded
 ✨ How sensory input impacts anxiety and emotional regulation
 ✨ Why silence can feel just as uncomfortable as noise for some people
 ✨ The connection between overstimulation, burnout, and anxiety
 ✨ How your environment influences your nervous system more than you realise
 ✨ Simple ways to create sound-based safety and regulation

This episode is for anyone who has ever felt:

“Everything is too much.”
 or
 “Why can’t I just handle this like everyone else?”

You’re not too sensitive.

Your nervous system is just responding to the level of input it’s receiving.

🎧 Listen now and start understanding how sound, space, and stimulation affect anxiety.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Why does anxiety love 3AM?

In this episode, we unpack the science and story behind anxious sleep... from cortisol spikes and blood sugar dips to hormonal shifts and hypervigilance.

We explore:
 ✨ Why your nervous system wakes you
 ✨ The link between nutrition and sleep quality
 ✨ Magnesium & practical tools
 ✨ What NOT to do when you wake in the night
 ✨ How to create safety before bed

Sleep isn’t just mental. It’s chemical, hormonal, physical and deeply connected to how safe your body feels.

If you’ve ever stared at the ceiling at 3AM wondering what’s wrong… this episode is for you.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

In this episode we explore the relationship between movement and the anxious nervous system.

Not all exercise is regulating.
Not all intensity is helpful.
And sometimes, the “healthy habit” can quietly stack stress instead of release it.

We talk about:
 ✨ Why movement metabolises stress hormones
 ✨ When high-intensity training can worsen anxiety
 ✨ How music and environment affect your nervous system
 ✨ Matching movement to your personality type
 ✨ Why dancing in your kitchen absolutely counts

This episode is about removing pressure and rediscovering movement as medicine, not punishment.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Running your own business is challenging enough. Add anxiety into the mix, and suddenly your nervous system has a seat at every meeting.

In this episode, Sammy and Natalie talk honestly about what it’s really like to build and run a business when you’re overly anxious. The invisible pressure, the constant decision-making, the fear of getting it wrong, and the emotional load that doesn’t show up on a spreadsheet.

This is a real conversation about business sustainability when your brain is wired for threat, not hustle.

We explore:
 ✨ Why entrepreneurship can amplify anxiety (hello uncertainty and responsibility)
 ✨ The nervous system load of decision-making, visibility, and financial pressure
 ✨ How anxiety can push you into overworking, people-pleasing, or avoidance
 ✨ Why boundaries feel harder when your income depends on you
 ✨ The importance of building a sustainable business, not just a successful one
✨ How to strengthen your “safety muscle” instead of running from discomfort
✨ Why slowing down doesn’t mean you’re failing, it means you’re regulating

This episode isn’t about pushing through or “thinking positive.”

It’s about learning how to run a business with your nervous system, not against it.

If you’ve ever thought:  “Maybe I’m not cut out for this,” or “Why does this feel harder for me than everyone else?”

You’re not broken. You’re human — and this episode is for you.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Anxiety doesn’t just show up when things are wrong.
It often shows up when things are changing.

Even good change.

Holidays, healing, growth, new routines, new seasons of life... all of these can trigger anxiety, not because you’re failing, but because your nervous system prefers what’s familiar.

In this conversation, we explore why anxiety spikes during transitions and why “I should be fine by now” is one of the most unhelpful stories we tell ourselves.

We discuss:

• Why the nervous system reads change as threat
• How anxiety responds to unfamiliarity, not logic
• Why good change can still feel unsafe in the body
• The anxiety that lives in the in-between phases of life
• Why wanting change doesn’t mean your nervous system is ready
• How to move through transitions without forcing or spiralling

This episode is a gentle reminder that anxiety isn’t blocking your growth — it’s checking it.

If anxiety has been louder lately, this might help you understand why.

🎧 Listen now and learn how to walk your nervous system through change instead of pushing it.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

In this episode of The Anxiety Compass, we explore something surprisingly simple and incredibly powerful.

Regulation doesn’t come from massive routines, perfect mornings, or pushing yourself harder. It comes from micro choices.

Those tiny, often overlooked decisions you make throughout the day that quietly tell your nervous system: You’re safe. I’m listening. I’ve got you.

In this conversation, Natalie and Sammy unpack why consistency, not intensity, is what actually brings the body back into balance.

We talk about:

• How small choices build nervous system safety over time
• The difference between regulating before anxiety spikes vs during it
• Simple physical, sensory, environmental, and language-based micro choices
• Why the smallest actions often create the biggest sense of calm
• How to stop dismissing what already works for you

This episode is a reminder that you don’t need to fix your life or overhaul your habits to feel better.

 You just need to make one kind choice... and then another.

Gentle, grounding, and deeply practical.  This one is for anyone who wants calm without pressure.

🎧 Listen now and start noticing the tiny moments that bring you back to yourself.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

In this episode we talk about something that doesn’t get said enough…
 the anxiety hangover that can linger after being sick.

After recently having the flu (hello Japan travel germs), Sammy and Nat share what it’s like when your body is technically “better”… but your nervous system is still in overdrive.

This episode is a gentle, honest conversation about those in-between days when you want to be back at full capacity, but your body needs a slower re-entry.

We explore:
 ✨ Why anxiety often spikes after illness or exhaustion
 ✨ How the nervous system stays in protective mode even once symptoms pass
 ✨ Why pushing yourself to “go full steam ahead” can backfire
 ✨ The difference between healing and forcing momentum
 ✨ Why toe-dipping back into life is sometimes the smartest move
 ✨ How to recalibrate gently instead of demanding instant normal
 ✨ Permission to rebuild capacity slowly, without guilt

This isn’t a polished, high-energy episode, and that’s kind of the point.
It’s a real-time reminder that healing isn’t linear, readiness can’t be rushed, and sometimes the bravest thing you can do is dip your toes in before you run and jump.

If you’ve been sick, burnt out, overwhelmed, or wondering why anxiety feels louder “for no reason” this episode will help you feel less broken and more understood 🧭

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

In this episode we dive into The Great Unwiring... what it actually means to break free from the survival patterns your nervous system learnt years (or decades) ago.

So many of us live with a brain that’s stuck in fight, flight, freeze, or fawn, running the same old protective programs on loop. These patterns often come from childhood, trauma, overwhelm, or seasons of life where our body had to adapt fast… and never switched back.

In this episode, we unpack:

✨ Why your nervous system gets “stuck” in survival mode
 ✨ How chronic fight-or-flight affects digestion, mood, sleep, hormones and clarity
 ✨ The patterns we unknowingly repeat (even when we want to grow)
✨ Why up-levelling in life can trigger old wiring
✨ How to gently disconnect from survival mode
✨ Practical tools to rewire your brain and body with safety
✨ The LISTEN framework...Sammy’s own method for calming her system
✨ What true nervous-system “rebooting” really looks like

With a mix of science, stories, humour, and lived experience, this episode helps you understand why your body reacts the way it does and how to guide yourself back to True North.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

In this episode, we explore why humans are basically walking Wi-Fi routers, constantly broadcasting emotional signals, syncing with each other’s nervous systems, and accidentally connecting to energy we don’t even want.

We break down co-regulation in a way that actually makes sense:
 ✨ Your body is always sending out a “signal”
 ✨ Other people’s bodies pick it up instantly
 ✨ Kids and teens borrow YOUR nervous system state
 ✨ Why you auto-connect (Bluetooth-style) to certain people
 ✨ How energy drains, emotional airdrops, and boundary breaches happen
 ✨ And how to protect your own signal so you stop absorbing everyone else’s stress

Using humour, nervous-system science, metaphors, and lived experience, we unpack why your mood shifts around certain people and how to take back control of your frequency.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Why do we say yes when every cell in our body is screaming NO?

In this episode, Nat and Sammy dive into the messy, very human world of people pleasing... the survival strategy so many anxious, sensitive humans master without even meaning to.

We explore the real root of people pleasing through the lens of the nervous system, childhood patterns, fear of conflict, and that deep desire to keep the peace… even at the cost of your own needs.

This episode is honest, spicy, validating and full of “oh wow, same” moments... especially if you grew up being the “good girl,” the easy one, the peacekeeper, or the emotional shock absorber.

🎧 Tune in to learn how to recognise people pleasing in real time, how to regulate before responding, and how to choose yourself without burning bridges.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Have you ever avoided a photo… then years later wished you were in it?

In this episode Sammy and Nat continue the conversation around body image, but this time through a personal lens.

Because body image isn’t always about weight or appearance.

Sometimes it’s:

•  hiding behind other people in photos 
•  avoiding swimming pools and beaches 
•  obsessing over angles and clothing 
•  saying “I’ll take the photo instead” 
•  shrinking yourself before you even walk into a room 

We unpack the subtle ways anxiety and nervous system dysregulation can shape the way we see ourselves… and how these behaviours quietly steal moments, memories, confidence, and connection.

We also explore:
 ✨ The link between anxiety, safety, and body image
 ✨ Why so many women avoid being seen
 ✨ Photos, mirrors & hyper-awareness
 ✨ The hidden messages kids absorb about bodies
 ✨ Why body image is often about protection, not vanity
 ✨ The grief of realising how much life we miss while trying to hide

This episode is honest, vulnerable, reflective, and one that so many people will quietly relate to.

Because the goal was never to become smaller.

It was to finally feel safe enough to be seen.

🎧 Follow, share, and tag us with your reflections from this episode.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Welcome to Part 2 of our nervous system nutrition episode!

In part 1, we unpacked the foundations... blood sugar, gut–brain, hormones, protein anchors and healthy fats. In part 2, we’re diving into the rest of the puzzle… the part that brings everything together.

Nat and Sammy explore how carbs, nutrients, portion sizes and meal structure can either calm your nervous system or leave it feeling overwhelmed, overstimulated and spinning.

It's practical, reassuring and full of “ohhh that makes sense” moments... especially if you’ve ever felt confused about carbs, cravings or why certain foods make anxiety worse.

🎧 Tune in and discover how small tweaks to your meals can help your body feel calmer, clearer and more grounded.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Did you know your lunch, your hormones, your sensitivity levels, and even your breakfast choice can change the way anxiety feels?

 In this two-part series, Nat and Sammy dive deep into how food affects the nervous system... starting with the foundations your body absolutely depends on to stay calm.

In Part 1, we break down why certain foods steady your inner compass… while others spin the needle wildly. 

This episode gives you the science, the reassurance, and the practical steps to understand what your body is trying to tell you... without the overwhelm.

Part 2 will explore slow carbs, key nutrients, portion sizes, meal ideas and lunchbox inspiration. Go Check it out after this episode. 

🎧 Tune in and discover how the right foods can help your body find ease, steadiness and true north.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Every year, as the clock strikes midnight, we’re hit with the same message: “New year, new you!”
 

And honestly… that pressure can send even the calmest nervous system into a spiral.

In this episode, Natalie and Sammy unpack why the start of a new year can feel overwhelming, emotional and strangely anxiety-fuelled... especially when it feels like everyone else is suddenly reinventing themselves. 

This one is grounding, honest and full of relief, a reminder that you don’t need to become a brand-new person on January 1st. You just need to take one aligned, compassionate step in the direction your body is already pointing you.

Tune in and discover why the smallest shift often creates the biggest change.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Ever feel a bit… strange between Christmas and New Year?
 

That foggy, floaty, unmotivated, slightly “off” feeling is more common than you think (and no, there’s nothing wrong with you!)

In this episode, Nat and Sammy dive into what actually happens to your body and brain in the “in-between days” of the year. You’ll hear:

• why your nervous system feels ungrounded after Christmas
 • how sugar, sleep changes, alcohol and leftovers mess with your mood
 • the emotional crash that follows big social events
 • why doing “nothing” feels both good and uncomfortable
• simple ways to reset your body so you feel more settled

This one is honest, comforting, and full of those “ohhh that explains everything” moments...perfect if you’ve been wandering around your house not knowing what day it is.

Tune in and find out why feeling weird right now is actually completely normal… and what your body might be trying to tell you.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

We all know the Christmas season comes with twinkly lights, carols… and a whole lot of hidden anxiety triggers no one warns you about.

In this episode, Nat and Sammy unpack the five biggest holiday anxiety triggers and why your body might feel overwhelmed, overstimulated, or one mince pie away from combusting. You’ll hear:

🎄 The family dynamics that fire up your nervous system
 💸 Why money pressures and expectations hit harder in December
 🍗 How food comments, overeating, and body talk mess with your mood
 🎉 The social overload that pushes sensitive systems into shutdown
 ⏰ And how losing your normal routine (sleep, structure, sanity) flips everything sideways

You’ll learn simple, compassionate tools to support your body, regulate your nervous system, and find your “true north” even when Christmas feels a little… extra.

This one’s honest, warm, and sprinkled with giggles because sometimes the holiday season is less “silent night” and more “why is everyone yelling and where’s my calm?”

Tune in and discover how to navigate the festive season without losing yourself in the chaos.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

We’ve all had that moment...when your body goes into full panic mode at the worst possible time...like in the middle of a supermarket!!

In this episode, Nat and Sammy share what happens inside the body during a panic attack especially when you’re surrounded by fluorescent lights, background chatter, and discount signs. You’ll hear:

• What triggered our attacks
• How to recognise the body isn't broken...it is just trying to protect us
• The tools we used to calm our nervous system 
• And why anxiety often shows up when we least expect it

This one’s a mix of chaos, compassion, and a few giggles...because sometimes, your biggest breakdowns happen in the fruit and veg section.

Tune in and find out why panic isn’t the enemy, even when it hits you in aisle three.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

In this episode, we unpack one of our favourite minerals: magnesium.

Magnesium is a true game-changer for anxiety, stress, and low mood. We’ll cover:

• Why it's often called “nature’s chill pill”.
• The different forms of magnesium and how to pick the right one for your needs.
• How magnesium supports sleep, muscle relaxation, and mental calm.
• Why food sources matter just as much as supplements.
• What happens if you take too much!! 

With equal parts science, storytelling, and humour, this episode shows why magnesium deserves a permanent spot in your “mental health suitcase.”

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

In this episode, we’re pulling back the curtain on your digestive drama club where your gut microbes are all part of the cast.

We explore:

• How your microbes create brain chemicals like serotonin and GABA that shape mood and calm.
• Why your gut is more like a first brain than a second brain.
• What your poop can reveal about your microbial “cast members” (and why stool testing isn’t always the first step).
• Simple ways to start supporting gut healing without breaking the bank.

If you’ve ever had a “gut feeling,” this episode will help you understand why and how to listen when certain gut bugs try to take over the show.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

In this episode, we crack open one of the messiest and most human parts of living with anxiety... that feeling of going a little bit cuckoo. From the spiral of overthinking to the weird physical sensations that make you question your sanity, we share the raw reality behind the word “crazy.”

You’ll hear:

• Why anxiety can make even the most grounded people feel unhinged 
• How we learnt to spot the difference between “cuckoo brain” and actual danger
• The tools we use now to laugh at it, lean into it, and come out the other side stronger

If you’ve ever wondered if you’re 'losing' it, this one’s for you because you’re not alone, and you’re definitely not cuckoo.

🎧 Tune in, laugh along, and maybe even find your own calm in the chaos.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Ever feel like you’re running on pure adrenaline, as if your nervous system is sipping on a triple shot of espresso all day long?

In this episode, we dive into the world of “Stresspresso”... that wired-but-tired state where stress keeps you buzzing but also slowly burns you out. We'll unpack what’s really happening in your body when you live in this mode, why it leaves you jittery, anxious, and exhausted, and how to step off the stress-fuelled hamster wheel.

You’ll learn:

• The surprising connection between stress, digestion, and energy crashes
• How “Stresspresso” tricks your body into thinking it’s productive when it’s really depleted
• Simple, practical tools to calm the buzz and refill your cup in healthier ways

This one’s for anyone who feels like their body is always on overdrive...it’s time to trade Stresspresso for something a little more nourishing.

🎧 Tune in and take a breath...your nervous system will thank you.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

What if body image isn’t actually about how you look… at all?

In this episode of The Anxiety Compass, Sammy and Nat are joined by Ellen Tuzi, Certified Body Image & Intuitive Eating Counsellor to explore the deeper connection between anxiety, control, and body image.

Because for so many, it’s not just about wanting to look a certain way.

It’s about feeling safe.

Feeling in control.

Feeling like things aren’t spiralling.

We unpack how anxiety can quietly shape our relationship with food, our bodies, and even our identity... often disguised as “being healthy,” disciplined, or in control.

And how those patterns don’t just affect us…they’re often absorbed by the people around us, especially our kids.

In this episode, we explore:

•  Why body image goes far beyond appearance 
•  The link between anxiety, control, and body-focused behaviours 
•  How identity gets wrapped up in food, fitness, and self-worth 
•  The subtle ways children absorb our relationship with our bodies 
•  How to start shifting from control → to connection 

This is a real, honest conversation that invites you to look beneath the surface… without judgement.

Because maybe it’s not about fixing your body.

Maybe it’s about understanding what your body has been trying to hold for you all along.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

When life gets overwhelming, it’s tempting to believe the only way to heal is to escape... book a retreat, run away to a spa, or fly off on holiday. But here’s the truth: healing doesn’t just happen when you leave your life… it happens when you live it.

In this episode, Sammy & Natalie unpack why the small, everyday choices matter more than the once-a-year getaway. We share:

 ✨ How to create moments of healing in your daily routine
 ✨ Why chasing “the perfect holiday reset” often leaves us more disconnected
 ✨ Practical tools for weaving calm, nourishment, and mindful habits into ordinary life
 ✨ Personal stories of messy, mundane healing that will make you laugh (and nod along)

Get ready for a refreshing reframe that proves you don’t need to run away to heal... you just need to start right where you are.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Ever rush through your meals and wonder why you feel bloated, tired, or stressed after? In this episode, Sammy and Natalie break down (literally) why chewing your food is one of the most underrated superpowers for your body.

They explore:

• How chewing jump-starts digestion and nutrient absorption
• The surprising link between chewing, your nervous system, and stress
• Simple mindful eating hacks you can use at home, at work, or with kids
• Why slowing down at the table can completely change your relationship with food

With humour, real-life stories, and practical tips, this episode will make you think twice before swallowing that bite too quickly.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

What if the direction you’ve been searching for isn’t out there at all but already within you?

In this episode, we unpack the idea of true north and why it’s not something you’ll ever find on Google Maps (or from gurus, apps, or the next wellness trend). Instead, it’s about tuning into your body’s compass (the subtle signals, sensations, and yes, even anxiety) that can reroute you back to yourself.

We’ll explore:

• Why anxiety isn’t a broken GPS but a guide pointing you toward alignment
• How to stop outsourcing your sense of direction to the outside world
• The small but powerful practices that bring you back to your own inner compass

This one’s equal parts funny, practical, and thought-provoking, perfect if you’ve ever felt lost while holding a phone that knows exactly where you are.

🎧 Hit play and let’s find your true north together.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

SENSITIVE CONTENT WARNING. the mention of childhood sexual abuse, miscarriage and infertility are in this podcast. We don't go into detail, but please take care while listening and feel free to skip ahead if you need to.  

Anxiety doesn’t usually show up out of nowhere... it starts as a whisper. A little nudge from your body saying, “Hey, something’s not right.” Maybe it’s worry, oversensitivity, or that constant feeling of being on edge. But when we’re busy, distracted, or numbing ourselves, we often ignore those whispers. And what happens when we keep ignoring them? One day they turn into a full-blown megaphone we can’t escape.

In this episode, we share our personal stories of when those whispers got too loud to ignore, ranging from panic attacks to organs starting to shut down after years of running on overdrive. 

We explore how the body is always speaking to us, why it matters to listen before it screams, and how tuning in early can prevent whispers from becoming a scary megaphone.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

We’ve reached the last stops on our Anxiety Compass tour and they’re two of the most powerful. 

In this episode, we explore:

• Southeast → The nervous system route: fight, flight, freeze, or being stuck in “on” mode
• Southwest → The spiritual route: disconnection, emptiness, soul hunger, and the search for meaning 

These final points help us see how deeply anxiety can affect both our bodies and our sense of purpose. By understanding them, we can start piecing together how the entire compass works to guide us back toward our True North.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

In this episode we continue to introduce the Anxiety Compass points, looking at the in between points. 

The compass doesn’t just have four points... it has in-betweens too. And sometimes, that’s where the sneaky stuff hides.

In this episode, we shine a light on:

• Northeast → Hormonal roots like puberty, PMS, and the rollercoaster of cycles
• Northwest → Environmental roots like screens, clutter, noise, toxins, and even the company you keep 

These in-between points show how our surroundings and our bodies’ internal rhythms can quietly influence anxiety. Understanding them helps us make small shifts that point us back to balance.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Now you know what "The Anxiety Compass" is, let’s start walking with it. 

In this episode, we unpack what it means to find your true north... that steady place we return to when our health and anxiety tries to throw us off course. Then we explore a few of the compass points and how they show up in real life:

• East → Chemical and nutritional roots
• West → Emotional roots and the stories we carry 
• South → Physical roots like fatigue, tension, and depletion 

This is where the compass becomes more than an idea... it’s a practical tool to help you understand the different layers of anxiety and start finding your way back to your True North.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

It’s official...we’ve launched! 🚀 

In this very first episode, we’re sharing what this journey is all about.

You’ll get to know Sammy and Natalie... two women who’ve been through the storms of anxiety (from panic attacks to overthinking spirals) and found surprising gifts along the way. We chat about how anxiety has shaped our lives, what brought us here, and why we believe a podcast is the perfect space to share, laugh, and learn together.

This isn’t your average anxiety chat. We’re mixing personal stories, humour, and practical insights to help you see anxiety not as the enemy, but as a quirky guide pointing you back to your true north. 

Plus, we’ll give you a sneak peek into the compass points we’ll be exploring in upcoming episodes and why they might just change the way you see yourself.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

You’re eating well. You’re doing the “right” things.  So why do you still feel anxious… or even worse?

In this episode of The Anxiety Compass, Sammy and Nat unpack a lesser-known piece of the anxiety puzzle...how your body’s chemistry and genetics might be keeping you stuck in a constant state of “on.”

Because anxiety isn’t always coming from your thoughts.

Sometimes… it’s coming from your nervous system being overstimulated at a chemical level.

We explore how certain people are more sensitive to stimulation, and why some of the most “healthy” foods... like bone broth, fermented foods, and cheesy chips can actually make anxiety feel worse for some individuals.

Not because the foods are "bad"… but because your body’s capacity to process them is different.

✨ In this episode, we explore:

•  Why anxiety can feel physical, not just mental 
•  The “accelerator vs brake” system in your brain 
•  How genetics can impact how your body processes stimulation 
•  The role of key nutrients like magnesium and B vitamins 
•  Why some people feel worse eating “healthy” foods 
•  The concept of “load” and how overstimulation builds up 
•  How to start supporting your body instead of fighting it 

This episode is for anyone who feels like they’ve been doing everything right…
 but still feel wired, overwhelmed, or stuck in their body.

Because the goal isn’t to follow more rules.

It’s to understand your body.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Why do you feel instantly better after being outside… even when nothing in your life has changed?

In this episode of The Anxiety Compass, Sammy and Natalie explore the power of forest bathing and why it’s so much more than just “going for a hike.”

Because this isn’t about steps, fitness, or productivity.

It’s about your nervous system.

We unpack how modern life keeps us constantly switched on… from notifications and noise to the pressure of always doing more. And why nature might be one of the fastest, simplest ways to bring your body back to a state of calm, without forcing it.

✨ In this episode, we explore:

•  Why you can feel better outside within minutes (even when nothing else has changed) 
•  What forest bathing actually is (and why it’s not exercise) 
•  The connection between your environment and anxiety levels 
•  How overstimulation keeps your body stuck in “go mode” 
•  The science behind why nature calms the body (hello, trees 🌿) 
•  Simple ways to experience this...no hiking boots or rainforest treks required 

This episode is a gentle reminder that you don’t need to fix anxiety…
Sometimes, you just need to change the environment your body is in.

🌿 Your body isn’t broken… it’s just overstimulated.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Somewhere along the way, many of us were given a label.

Anxiety. Panic disorder. Overthinker.

And while that label can bring relief and understanding… it can also quietly become part of our identity.

In this episode of The Anxiety Compass, Sammy and Nat explore what happens when anxiety shifts from something you experience… to something you believe you are.

Because there’s a big difference between:
 “I have anxiety” and  “This is who I am”

And that difference can shape your choices, your confidence, and the size of your world.

We unpack:

✨ Why the brain loves labels (and how it uses them to keep you “safe”)
 ✨ How language like “my anxiety” can subtly reinforce identity
✨ The link between thought patterns, neuroplasticity, and behaviour
✨ Why over-identifying with anxiety can keep you stuck
✨ The difference between identity vs experience
✨ How to start separating yourself from the feeling without dismissing it
✨ A simple but powerful reframe that opens up possibility again

This episode is for anyone who has ever caught themselves saying:

 “I’m just an anxious person”
 “I can’t do that because of my anxiety”
 “This is just how I am”

What if anxiety wasn’t who you are…  but something your body is communicating?

Because you are not the compass.  You are the one holding it.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Ever tried to think your way out of anxiety… and it just doesn’t work?

That’s because anxiety isn’t just in your mind.  It’s in your body.

In this episode of The Anxiety Compass, Sammy and Nat explore the role of the Vagus nerve...your body’s built-in pathway to calm, safety, and regulation.

Because when your nervous system feels unsafe, no amount of positive thinking will override it.

And when your body does feel safe… everything changes.

We unpack:

✨ What the vagus nerve actually is (in simple, real-life terms)
 ✨ Why anxiety is a full-body experience, not just a mental one
 ✨ The connection between your brain, gut, and nervous system
 ✨ Why digestion, breath, and anxiety are all linked
 ✨ What happens in the body during fight, flight, or freeze
 ✨ Why your “compass” feels like it’s spinning when you’re dysregulated
 ✨ Practical, body-based tools to help you feel calmer (without forcing it)

This episode is for anyone who has ever:

•  Tried to “logic” their way out of anxiety 
•  Felt stuck in their head but disconnected from their body 
•  Experienced physical symptoms like a racing heart, tight chest, or gut issues 
•  Wondered why calm feels so hard to access 

Because the goal isn’t to control anxiety.

It’s to create safety in the body so anxiety doesn’t need to shout at you.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Your Anxiety Compass isn’t broken.

But it might be being influenced more than you realise.

In this episode of The Anxiety Compass, Sammy and Nat unpack how our modern environment, from ultra-processed foods to constant stimulation and marketing, can quietly hijack the signals your body is trying to send you.

Because anxiety isn’t always random.

Sometimes it’s your body responding exactly as it’s designed to… in an environment that’s constantly pulling it off track.

We explore:

✨ How the “anxiety compass” can be influenced by your environment
 ✨ The link between blood sugar, stress hormones, and anxious feelings
 ✨ Why cravings, crashes, and overwhelm aren’t just about willpower
 ✨ How marketing and modern food environments shape your habits
 ✨ The impact this has on kids (and why it’s not just “behaviour”)
 ✨ Simple ways to bring awareness back to your body without restriction

This episode isn’t about cutting everything out or doing it perfectly.

It’s about understanding what’s influencing you… so you can respond differently.

Because your body isn’t working against you.

It’s responding to what it’s surrounded by.

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here 

Send us Fan Mail

Money isn’t just numbers on a screen.

It’s safety.
It’s survival.
It’s identity.

And for many people, it’s also ANXIETY.

In this episode of The Anxiety Compass, Sammy and Natalie are joined by Alpha Schulte from Money Made Simple to unpack the often unspoken relationship between money and the nervous system.

Because financial stress isn’t just about budgeting harder or earning more.

It’s about how safe your body feels when it comes to money.

We explore:

✨ Why money can trigger anxiety, even when things are “fine”
✨ The link between financial habits and your nervous system
✨ How survival mode shows up in spending, saving, and avoidance
✨ Why more knowledge doesn’t always equal better money decisions
✨ The emotional weight of money, especially for women and business owners
✨ How to start creating financial safety from the inside out

This is not a conversation about spreadsheets. No thanks!

It’s a conversation about what money represents in the body.

If you’ve ever felt overwhelmed, avoidant, or emotional when it comes to money… this episode will help you understand why.

And more importantly, how to start shifting it.

🎧 Listen now and begin building a relationship with money that feels steady, safe, and aligned.

Alpha Schulte

https://www.money-madesimple.com.au/
https://www.instagram.com/alphamoneymadesimple/
https://www.linkedin.com/in/alphaschulte/

PROSPERESS APP

Support the show

👉 Grab your free Anxiety Compass download here 

👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here 

Follow us @theanxietycompass

Connect with Sammy @nutritionwithsammy or website

Connect with Natalie @nataliemarieinbalance or book discovery call here