3 Simple Tools to Stop Feeling Overwhelmed, From a Nervous System Expert
Ever feel like your body goes into full panic mode over something small — and you can't figure out why? That's your nervous system talking. In this episode, Dr. Roseann Capanna-Hodge breaks down exactly what your nervous system does, why stress builds up like water filling a cup, and how to empty it before it overflows. We get into why some people bounce back from stress fast while others stay overwhelmed for hours, and Dr. Roseann shares three simple, science-backed tools you can use today. We cover:
What your nervous system actually does (the "stress cup" explained)
The difference between being stressed and being dysregulated
Why some people calm down fast — and others don't
3 easy reset tools: breathwork, the "heart hug," and humming
How to tell if your nervous system is actually healthy
Listen now to learn how to calm your body down on command.
Dr. Roseann Capanna-Hodge is a leading expert in emotional and behavioral dysregulation with 30+ years of experience helping families move from chaos to calm, specializing in nervous system dysregulation as the root cause of ADHD, anxiety, OCD, mood disorders, and PANS/PANDAS. She created Regulation First Parenting® and the CALMS Dysregulation Protocol®, is the author of the upcoming book The Dysregulated Kid, and hosts the top 1% podcast Dysregulated Kids. Her work has been featured in The New York Times, Forbes, and Parents Magazine.
[01:48] Welcome, Dr. Roseann — why nervous system health matters for teens
[02:50] What is the nervous system? Sympathetic, parasympathetic & the "stress cup"
[05:11] What dysregulation actually looks like (over- vs. understimulation)
[07:38] How to tell if it's really your nervous system — not just "being dramatic"
[11:10] Why some people calm down fast and others stay overwhelmed
[19:24] 3 simple reset tools: breathwork, the "heart hug," and humming
[26:21] Using positive mantras to retrain your nervous system
[27:59] How to know if your nervous system is actually healthy
[36:22] Simple ways to start today — and finding an accountability buddy
[38:10] Where to find Dr. Roseann and her book, The Dysregulated Kid
Resources mentioned:
Dr. Roseann's site — droseanne.com
Book: The Dysregulated Kid
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