Breaking Free from Anxiety: Tools for Healing with Gabby Bernstein
Understanding the Root of Anxiety
Anxiety has become an overwhelming challenge for millions, affecting over 40 million adults in the U.S. alone. In a powerful conversation on Heal Squad with Maria Menounos, bestselling author and spiritual teacher Gabby Bernstein joined the show to offer insight into the roots of anxiety, the impact of trauma, and effective strategies for healing.
Bernstein explained that much of our anxiety stems from early childhood experiences. Whether it’s small ‘t’ traumas, such as embarrassing moments at school, or large ‘T’ traumas, such as abuse or neglect, our nervous system records these experiences. Left unprocessed, they create patterns of hyper-vigilance, worry, and even physical symptoms such as insomnia, digestive issues, or chronic pain. Recognizing and addressing these experiences is a vital step in the healing process.
The Body’s Stress Response: Why We Get Stuck in Anxiety
One of the key takeaways from Bernstein’s discussion is that anxiety isn’t just an emotional state—it’s a physiological response. When faced with trauma or prolonged stress, the body enters a constant ‘fight-or-flight’ mode, known as a sympathetic nervous system response. Without intervention, this chronic stress can lead to burnout, illness, and emotional exhaustion. The goal, Bernstein explains, is to transition the body into the parasympathetic nervous system, which promotes relaxation, digestion, and healing.
Practical Tools to Reduce Anxiety
Bernstein offered several actionable techniques to help regulate the nervous system and reduce anxiety:
1. Emotional Freedom Technique (Tapping)
Tapping, also known as Emotional Freedom Technique (EFT), is a powerful tool for calming anxiety in real time. By gently tapping on specific meridian points on the body while repeating affirmations, individuals can interrupt the stress response and rewire their thought patterns.
- Start by tapping on the side of the hand and repeating a grounding statement such as, Even though I feel anxious, I deeply and completely love and accept myself.
- Move through the points around the face, collarbone, and top of the head while acknowledging anxious feelings and reframing them.
- This technique helps release trapped emotions and brings the nervous system back to balance.
2. The Heart Hold
This simple yet effective technique involves placing the right hand over the heart and the left hand on the belly while taking slow, deep breaths. As you breathe, repeat to yourself, I am safe. This practice can be used anytime anxiety arises and is especially helpful for sleep issues and moments of overwhelm.
3. Somatic Experiencing and Therapy
Bernstein emphasized the importance of working with a therapist to uncover and process unresolved trauma. Modalities such as EMDR (Eye Movement Desensitization and Reprocessing), Somatic Experiencing, and Internal Family Systems therapy can help individuals safely work through past experiences and shift their nervous system’s response.
4. Recognizing Anxiety as a Teacher
Rather than fighting anxiety, Bernstein suggests viewing it as a messenger. Anxiety reveals where healing is needed. Instead of trying to suppress or ignore it, she encourages acknowledging the anxiety and thanking it for the lesson it provides. “The moment you start seeing anxiety as a teacher rather than an enemy, you open the door to healing,” she shared.
Healing from Burnout: Prevention and Recovery
Many individuals, including Heal Squad host Maria Menounos, have found themselves in cycles of stress and burnout, particularly during the pandemic. Bernstein warns that chronic stress without intervention leads to burnout, making recovery even more difficult. Prevention starts with:
- Setting Boundaries: Learning to say no and protecting personal energy.
- Prioritizing Rest: Sleep and downtime are essential for nervous system recovery.
- Practicing Self-Compassion: Releasing the need for perfection and allowing oneself grace.
- Seeking Support: Therapy, self-help books, and community support can provide invaluable guidance.
Final Thoughts: A Path to Healing
Anxiety and chronic stress do not have to dictate your life. As Bernstein highlighted, healing begins with awareness, self-compassion, and daily practices that support the nervous system. Whether it’s tapping, breathwork, therapy, or self-reflection, the path to peace is within reach.
For more healing and wellness tips, be sure to subscribe to the Heal Squad with Maria Menounos podcast via YouTube or Apple Podcasts.
