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(#83) A Somatic Approach to All-or-Nothing Thinking: Nervous System Healing for Perfectionists & High Achievers
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If you’ve ever felt stuck in extremes, “I have to do it perfectly or not at all”, you’re not alone. This episode is for the perfectionists, overachievers, and sensitive souls who get caught in all-or-nothing thinking... and are ready for a new way.
In this conversation, Rae shares how all-or-nothing thinking is actually a nervous system response, and how you can meet it with compassion, awareness, and somatic support. You'll leave with simple, body-based tools to help you interrupt the mental loop, soften pressure, and create more space for ease, nuance, and creativity.
In this episode, we explore:
🌀 Why all-or-nothing thinking is a form of protection, not a flaw
🌀 How trauma, perfectionism, and high sensitivity play a role
🌀 What’s happening in the body during these moments (freeze, tension, anxiety)
🌀 Somatic tools to regulate the nervous system and shift your perspective
🌀 Gentle affirmations and movement practices to reconnect with flexibility
🌀 Journal prompts + nervous system check-ins to return to your center
🌿 Ready to soften the extremes and come home to yourself?
Join me this fall at the Return to Soul Retreat — a nature-based healing experience for sensitive, soulful women. There are just a few spots left. DM me “RETREAT” or check the link to learn more.
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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.
Chapters
1. Welcome and Retreat Announcement (00:00:00)
2. Understanding All-or-Nothing Thinking (00:01:34)
3. How It Manifests in Body and Mind (00:03:27)
4. Breathwork and Orienting Tools (00:05:52)
5. Movement and Self-Touch Techniques (00:08:02)
6. Episode Wrap and Future Opportunities (00:11:30)
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