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You tick every box, you show up, you stay calmunder pressure, you hold the meeting together,

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you are the one everyone else leans on.

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So why do you feel like you are quietly running on empty?

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Why do calm people still burn out?

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This is sometimes called high functioning anxiety, when the outside performs perfectly, what

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the inside quietly runs out of fuel.

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If that is you today, this 10 minutes is for you.

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Welcome to calming anxiety.

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I'm Martin, clinical hypnotherapist and former frontline paramedic, and every single day

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I bring you 10 free minutes to help you with your nervous system regulation.

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To offer you genuine relief from anxiety, burn out and overwhelm.

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If this is for you, if you are new, please do subscribe, and I'll be here for you again

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tomorrow.

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Now find your quiet place, somewhere you won't be disturbed for 10 minutes.

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You can sit or lie down whichever feels right, and if it's safe, let your eyes close.

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Before we go further, I want to name something honestly.

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Burn out very rarely arrives as a crash.

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Most of the time it arrives as a slowly, a nervous system running in a low quiet safe

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of sympathetic activation for months.

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Never quite tipping into panic, never quite finding its way back to rest either.

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You've been so good at managing the feeling that you've stopped noticing the cost of managing

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it.

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So today, we're not chasing calm, we are restoring something much more specific, your vagal turn.

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Your access to what's called the ventral vagal state, the part of your nervous system responsible

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for genuine safety and rest, not simply the absence of panic.

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We'll do this with the breath.

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And for four, hold for two, out for six.

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The longer out breath signals to your body, to your mind, the emergency is over.

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Let's begin.

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Follow with me, ready?

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Breathe in, two, three, four, hold, two, and out.

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Two, three, four, five, six.

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Relax, feel your shoulders drop.

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The muscles soften around your face as you breathe out.

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Let's do that again.

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Breathe in, two, three, four, pause, two.

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Relax, two, three, four, five, six.

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And once more, in, two, three, four.

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Hold, two, exhale, two, three, four, five, six.

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Did you notice any small softening anywhere, your chest, your jaw?

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That is not nothing.

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That is your body beginning to believe it is allowed to stand down.

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Just feel your breathing with your mind now.

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And I'd like you to picture a house, not a ruin, just a beautifully built house, strong

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walls, solid roof, the kind of house that has weathered real storms and come through every

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one of them, looking exactly the same on the outside.

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This house is you.

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Now, gently, go down into the foundation.

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Not because anything is wrong, simply to look with curiosity rather than fear.

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Burn out is really one storm.

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It is the accumulated weight of a thousand ordinary days, each one slightly heavier than

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the body fully recovered from.

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There is a clinical term for this cost.

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The aesthetic load, the wear that chronic stress leaves behind, even when nothing dramatic

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ever happened.

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In your mind's eye, take a torch and walk the foundations slowly.

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You may notice a hairline crack here, a little settling there.

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This is not collapse, this is not failure.

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A house that carries real weight every single day, will always show somewhere where the weight

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has been held.

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Cracks are not evidence that you are broken.

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They are evidence that you have been holding more than was ever visible from the outside.

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Now, very gently, begin to reinforce.

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Imagine warm light pouring into each crack like resin, filling the gaps, settling, pardoning

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into something stronger than before.

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You are not papering over the problem.

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You are redistributing the load, taking the weight of the walls that are carried too much

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for too long, and letting other stronger parts of the structure share it.

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Now look at the house.

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See you it.

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Strong, eternal.

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A house that never lets the air through eventually rot from the inside, no matter how strong

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the walls look from the street.

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The goal was never to stop feeling the weight.

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The goal is a structure that can hold weight and still breathe.

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As the image settles, let these words settle with it, repeating them silently.

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I do not have to collapse to prove that I am struggling.

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My calm is not evidence that I am coping.

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Accapacity is something I protect, not something I have to keep proving.

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I am allowed to rest before I break, not only after.

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My foundation deserves the same care I give to everyone else.

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With every out breath, truly, breath out stress, feel yourself sinking into the surface

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below, you are supported, you have the foundations.

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And it carries this with you.

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Here are today's three daily caring tips which protect your capacity and strengthen your foundations.

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One, the preemptive pause.

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Weight until you are depleted to rest.

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Schedule one small pause today, five minutes, no phone, no task before you feel like you need

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it.

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Recovery, scheduled in advance, is regulation.

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Recovery taken only after collapse is repair.

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Two, the two minute boundary.

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Where today, practice one small no before the next big yes asks something of you.

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It doesn't need to be dramatic.

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Let me check and get back to you is a complete sentence.

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And three, name the invisible load.

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Say one thing you have been quietly carrying out loud to one person today.

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Just to be praised for it, simply so that the weight is witnessed.

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Witnessed weight is always a lighter load to carry.

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Now gently bring your awareness back into the room around you.

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Wiggle your things and toes.

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Take a deep breath in, hold, and then as you breathe out, stretch the muscles in your arms

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and legs.

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And then open your eye.

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And keep my friend.

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If today's session helped you understand why you might be running on empty despite holding

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everything together, please do share it with someone else who looks fine but might not

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be.

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That is how we help the world.

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One show at a time.

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No matter where you are, what you're going through, never give up.

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Recent emails from the GoFundMe have really touched the soul.

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I've seen so many people find benefit, true benefit, and I hope you do too.

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Smile often when you can, positivity when you see your reflection and then mind, body

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and soul.

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Be kind.

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