Reconnect and Rise

7 THINGS YOU DO BECAUSE OF YOUR ANXIETY

Anxiety doesn’t just live in your thoughts, it shows up in everything you do. You might not even realise some of these habits are actually your mind trying to protect you.

If you recognise these, know this: You aren’t overreacting, and you aren’t broken. This is just how anxiety shows up, and you are definitely not alone.

7 things you do because of anxiety:
1. Over-apologising – Saying sorry for things that aren’t your fault, or for things you didn’t even do.
2. Replaying conversations – Going over every word you said, wondering if you sounded “wrong” or “annoying”.
3. Overthinking every decision – Even small choices feel huge because you’re terrified of making a mistake.
4. People-pleasing – Saying “yes” when you want to say “no”, just to keep everyone happy and avoid conflict.
5. Preparing for the worst – Automatically jumping to the worst-case scenario in every situation.
6. Seeking constant reassurance – Asking “are you sure?”, “is everything okay?”, or “do you still like me?” over and over.
7. Avoiding things – Cancelling plans, avoiding calls, or staying home just to escape that feeling of dread.

Remember: These are coping mechanisms you developed to survive. Now that you see them, you can learn new, kinder ways to handle them. You’ve got this!

Save this list so you can remind yourself: This is anxiety, not who I am.
👇 Which one do you relate to the most? Tell me in the comments.

KNOW YOUR WORTH

It happens so slowly… little by little, criticism, harsh words, or being undervalued chips away at how you see yourself.

You start letting what others think define you. You begin to feel small, unappreciated, or like you just aren’t enough anymore. You feel your worth slipping through your fingers, and you start believing you have less value than you truly do.
But I need you to hear this clearly:

Your worth never actually leaves you. It does not shrink, and it does not disappear.
It only feels like it’s fading because you’ve been letting other people hold the measuring tape. Family, Bosses, colleagues, or others do not get to decide your value that is yours alone.

You haven’t lost your worth. You have just temporarily lost sight of it.
It is still there, whole and unbroken, inside you. Take back the power to define who you are. You are valuable, you matter, and you are worthy of so much more.
Drop “👑” if you are taking your worth back TODAY

Anxiety feeling too big right now? I've got something that helps!

I work with so many people who tell me, “When anxiety hits, my mind just spirals. I can’t think straight, I feel totally out of control.”

I get it, I’ve been there too. When your thoughts race into the future or get stuck in worry, it feels like you’re trapped. I want you to hold onto to this one: You are NOT helpless, and you CAN bring yourself back to calm.

One of my absolute favourite, most powerful techniques I teach is the 5-4-3-2-1 Grounding Technique. It is simple, it is free, and it works every single time, because it pulls your brain out of that anxious state and plants you firmly back in the HERE and NOW.

Here is how it works

5 things you can SEE Look around you. Name them out loud or in your head. “A blue cup, a wooden floor, a cloud outside, a plant, my phone.” This forces your brain to switch focus from internal worry to what is actually around you.

4 things you can TOUCH Feel the texture of your clothes, the table under your hands, the cool air, your feet on the floor. Really notice the sensation. This connects you physically to your body and the present moment.

3 things you can HEAR Listen closely. Traffic outside? Birds? The hum of a fridge? Your own breath? This stops the noise in your head and tunes you into the world outside.

2 things you can SMELL Coffee, fresh air, soap, or even just the fabric of your jumper. If you can’t smell anything, take a deep breath and notice the scent of the air. Smell is powerful, it instantly calms the nervous system.

1 thing you can TASTE Mint from toothpaste, a sip of juice, or just the taste of your mouth. It grounds you completely in this exact second.

Why I love this so much: Anxiety lives in "what if" or "what was". This technique yanks you right back to "what IS". It interrupts the panic cycle and reminds your brain: You are safe. You are here. You are okay.

It might feel a little silly the first time you try it, but trust me, practice makes this your superpower. Next time that wave of anxiety rises, don’t fight it… just pause, breathe, and go through the 5-4-3-2-1.

You have the power to calm your mind. I believe in you!

Save this post so you have it ready when you need it, and tag someone who needs this reminder today!

Your words shape how you feel, especially right now.

As an NLP practitioner, I see every day just how powerful the voice inside our head really is. Especially during perimenopause and menopause.
That voice gets louder and all too often, much harsher.

I hear “I’m falling apart.” “I can’t cope anymore.” “I’m useless.”
These thoughts aren’t just unkind and they actually make your symptoms worse.

Because guess what, your words create your reality. Every time you speak crappy to yourself, you raise your stress levels, which ramps up your symptoms and contributes to terrible sleep, believe me, I know!

You literally add pressure to a body that is already working so hard to adjust and find its new balance. Then you give it more of a harder time.

You aren’t broken, you aren’t failing and you haven’t lost your worth, you are going through one of the biggest transitions of your life. Those unhelpful thoughts are just old patterns heightened by shifting hormones, they are not the TRUTH.

Try reframing instead, be a bit kinder to yourself, you don't need the added pressure.

Reframe the meaning – Instead of “My body is letting me down”, try: “My body is changing and adjusting, it’s doing exactly what it needs to do and I've got this".

Try talking to yourself like you would talk to a friend, you wouldn't dream of speaking to someone you love the way you sometimes speak to yourself. Kindness calms your nervous system, lowers stress and helps your body settle far better than criticism ever could.

If you can be anything to yourself during menopause, then be kind to yourself.
If you haven't said anything nice to yourself today, then say this now " I'm bloody AMAZING"

NEW CLASS ALERT: MOVE TO MEND

I’m so excited to bring Move To Mend to Dobbies Sports & Social Club!

Starts: Thursday 4th June
Time: 10:30 AM
Course: 6‑week programme
Focus: HIP MOBILITY

This is all about gentle, effective movement designed to free up tight hips, ease stiffness, improve your range of motion and help you move with more comfort and confidence every single day. Whether you’ve got niggles, have noticed things feel a bit stiffer than they used to, or just want to keep your body moving freely and happily, this is perfect for you.

This is absolutely ideal for parents and grandparents! So please share this post, tell your friends, and invite your parents, grandparents, or older relatives along. It’s low‑impact, kind to joints and such a lovely, friendly way to spend an hour each week, while doing something brilliant for your body.

Hips are so important for everything we do, walking, standing, sitting, getting up and down, so looking after them is one of the best investments you can make in how you feel.

Tag someone you know who would love this, share the word far and wide and drop me a message to book your spot. Spaces are limited!

Let's get our bodies moving.

Are you looking for support both mentally and physically during your menopause journey? We know how exhausting menopause can feel.

There is so much information out there and sometimes we don't know where to start.

That's why we created Peri-Pilates, a supportive class that offers a friendly environment where we move, have fun and learn all about what we can do to help ourselves during menopause.

Join us for our next 6-week program starting on Tuesday, 2nd, 6.15 pm

Pilates Move to Mend is a 6-week small group program designed to help you gently build mobility, strength and stability, week by week.

We are encouraging people to get moving to improve their health and would like to invite you to try our pilates class for the first time for just £1.

Give it go! You will love it.

Not sure if pilates is for you?

Why not have a go for just £1?

Our classes are friendly and fun and if you are not sure whether it's for you, then we would like to invite you all to try one of our classes for just £1.

⚠️ This offer is available once per person, just enough to dip your toe in and see if you love it as much as we do!

Message to book your £1 trial space

I know how you feel… because I’ve been there too.

That constant anxiety, overthinking everything, catastrophizing. The feeling like you’ve lost a part of yourself. Like someone has just turned the light off, I want you to know, you’re not broken.

I see this all the time in my work and I’ve lived it myself, that moment when things start to shift. You breathe a little easier, your mind gets quieter.
You catch yourself smiling again, for no reason.

Bit by bit, you come back to you.

Watching someone get their shine back after anxiety tried to steal it, it gets me every single time. This is why I do what I do.

Because your shine isn’t gone. It’s still there, just waiting to come back through.