Mindful Revamp, Inc.

Welcome to your healing era

1:1 Somatic Coaching for Anxiety

  • Quiet the inner critic

    Identify the core beliefs driving your inner critic, redefine success, and cultivate an updated story of self based on connection to your body.

  • Ease anxiety in the body

    Gain control over your anxiety by surrendering to anxiety. Learn skills to safely connect to anxious sensations, support them and learn from them.

  • End cycles of self abandonment

    Intervene on habitual patterns of people pleasing by remaining in constant connection to your self.

Schedule your intro call

Hey, I’m Gaby

I’m a licensed therapist in the state of California specializing in anxiety and somatic and mindfulness approaches to healing. I take a bottom-up approach to wellness; meaning we tackle the subcortical regions of the brain first. Stress and trauma live in the body and therefore, if we’re looking to heal from anxiety, we have to address the body first and our thoughts second. Which is exactly what we’ll be doing in each and every somatic coaching session.

What’s somatic coaching?

Somatic coaching is all about supporting the connection between your brain and your body. So often, us anxious individuals spiral up into our minds; because we truly believe that changing the way we think is the key to changing the way we feel.

I hate to break it to you, but that won’t work!! I mean, it’ll work a little. But attending to your thoughts (like always) over attending to your body will not yield the results you’re looking for.

In this somatic coaching program, I support you real-time in connecting to the sensations in your body, breathing through them, moving through them, and then after making physical shifts, we’ll take a look at your inner narrative and patterns of behavior.

This program provides a super nice blend of both body focused work and thought focused work. (Don’t worry, I won’t make you do any crazy yoga poses)

Is this for me?

Is this for me?

This program is for you if…

  • You struggle with self critical thoughts

  • You feel physically anxious when triggered by life stress

  • You have a tendency to ruminate on what others are thinking or feeling about you

  • You feel anxious when interacting with others; like you’re “boring” or “not good enough”

  • You escape into behaviors like binge watching, over working, or cleaning house

  • You require external validation and reassurance in order to feel better about yourself

  • You struggle to be direct about your feelings because you don’t want to be a burden

  • You feel regularly unfulfilled

If you’re not sure whether you meet this criteria, feel free to schedule a 15 minute intro call (free of charge) in order to determine if this program is right for you.

This program is not for you if:

  • You have specific life stressors you’re looking to talk through in length

  • You have traumatic memories or experiences you’re looking to process in depth

  • You are actively in crisis

  • You are seeking a diagnosis and a personalized treatment plan

  • You are hoping to engage in couple’s work

If you’re a resident of CA and any of these things apply, please feel free to review my therapy services here.

What’s the program look like?

Week 1

We’ll assess your current experience with anxiety by listing your triggers and your resulting physical sensations. We’ll begin to understand your physical landscape by mapping your unique physical sensations in response to current life triggers. You’ll also begin learning somatic and mindfulness strategies (and practicing them real-time) for connecting with anxiety.

Week 2

Next we’ll begin mapping out your anxious habit loops (researched and defined by Dr. Judson Brewer) and we’ll further explore concepts around mindfulness and “surrender.” While it sounds counter-intuitive, a large part of the healing that takes place requires that you stop trying to heal and instead allow yourself to feel. In identifying your anxious habit loops, we’ll specifically identify what looks like for you to “self abandon.”

Week 3

Understanding your core beliefs is a crucial part of reframing your inner critic. As an anxious person, you’re likely your biggest critic. With guided mindfulness and somatics, your coach (me!) will help you to identify what those core beliefs are, where they came from, and how they continue to swoop you back into those “anxious habit loops.” Without changing anything, we’ll focus on befriending those anxious core beliefs (so that they know they’re not alone). Through this act of befriending, you’ll learn to create physical and emotional safety for yourself; it’s through safety and connection that we actually begin to ease anxiety from the inside out.

Week 4

Learn a variety of mindfulness based strategies that can be practiced both pro-actively and re-actively in order to manage anxiety. Remember- “managing” anxiety doesn’t mean ridding of it; “managing” anxiety means learning how to tolerate it, support it, and transform it (gently) through mind-body connection. Think of yourself as literally being the “manager” of your anxiety. Good managers are compassionate and supportive; but they also set boundaries and change what needs changing.

Week 5

Assess your progress. We’ll revisit your physical landscape in order to rate intensity of sensations so that we can understand what’s propelling and what’s hindering growth. Utilizing a feelings wheel, we’ll begin recognizing and attending to different parts of you (as varying feelings offer varying messages). We’ll utilize body based connection to support communication between these feelings so that you no longer neglect or abandon any part of you… no matter how “dark” or uncomfortable the part may be.

Week 6

Deep dive into somatic approaches, like EFT (emotional freedom technique), shaking, rocking, swaying, yoga or dance in order to help ease anxiety in the body. We’ll identify and practice somatic skills that are authentic to you (and skills that you can do anywhere and anytime in order to ease physical anxiety). We’ll also introduce sensorimotor work (pairing affirmations with movement) in order to support new neural connections that tell a less anxious story.

Week 7

Tap into your inner resources by exploring the parts of your body that more consistently feel safe, calm, or even neutral. By understanding your “inner resources,” like where you feel your “center” or like where you feel your “confidence,” you’ll be able to mindfully call on these aspects of you when anxiety does become triggered. Remember, even when you’re anxious, not all of you is anxious.

Week 8

Based on the mindfulness and somatic strategies that have been effective in helping you reduce anxiety in and out of our coaching sessions, we will develop your personal preferred action menu. This is a menu of preferred behavioral responses you can select from when triggered by anxiety. You’ll begin developing specific commitments to yourself, like, “every time I feel those butterflies in my stomach, I’ll place a hand on my belly button, breathe in for 7 seconds, hold for 4, and breathe our for 8 while repeating my mantra- ‘it’s normal to feel this way.’”

Week 9

Develop your daily routine; a routine that addresses the inner critic, physical anxiety, and patterns of self abandonment. We’ll create a routine that’s realistic and sustainable so that these three main issues are being continually attended to. Let’s be real- this coaching program is not meant to eliminate anxiety. It is not meant to cure you of physical anxiety or self hating thoughts; this program is meant to help you live a peaceful and joyous life in the mix up of your humanity. You are not abnormal for feeling the way you do. But you may be a happier and more fulfilled human being if you can learn how to more effectively navigate anxiety so that it doesn’t overcome you.

Week 10

Celebrate your progress and review your somatic coaching portfolio; as we’ll be collecting activities as the program moves from session 1 to session 10. You’ll also be encouraged to keep a journal throughout the program in order to track your experience. During this last coaching session, we’ll review the discoveries you’ve made, you’re continued concerns, and next steps for continuation of self care.

Why somatics?

Anxiety is rooted in disconnection. When we feel disconnected from others, from the world, and even from ourselves (in one way or another), the brain’s survival alarm (the amygdala) senses threat.

When the amygdala senses threat (which might come in the form of disconnection from self or from criticism from self), it begins the process of hormone release into the body (hence physical anxiety). Our organs begin responding to this triggered alarm and if we over-focus on thought, we can further trip the alarm.

This is what’s referred to colloquially as “spiraling.” We are feeding the positive feedback loop of anxiety between brain and body. But! If we’re able to connect to the sensations in the body (in a supportive and loving manner), we can actually intervene on this “spiral” by signaling to the amygdala… “You are safe with me.”

  • Each coaching session is $150 and there is no long term commitment. You can start and end at any point- although this would not be recommended if you hope to get the full benefit from participating.

  • In this program, I am not offering sliding scale. These sessions are valued at $250, but since the program is just kicking off, I’m offering the sessions at $150 while I continue to build on the program!

  • I won’t be offering refunds for sessions already provided, but you are free to discontinue at any point! I get it! Not every coach is for every client, and I totally respect that.

  • No. This program is not meant to be a cure all for your anxiety. Some individuals might need deeper trauma processing in a therapeutic setting (I only offer therapy for CA clients- which is an entirely separate offer). Some individuals might need medication support (If this is the case, I may refer you to a medication provider and therapist in your state). The truth is, we are human! Anxiety will surface and no amount of coaching can guarantee you that it won’t. My goal as your coach is to help you learn how to live with anxiety in softer, more supportive way. Will this program help you ease anxiety? Absolutely, positively, yes. Will it make it go away? No. And I’d encourage you to be wary of any coach that makes such promises.

  • Yes and no. It is in the sense that you’ll access a safe place to confidentially share about your anxious experience. It’s not in the sense that coaching does not involve diagnosing or treatment planning. This is a structured coaching experience that will not directly address your deeper trauma wounds if you have them. I highly recommend utilizing coaching if you’ve tried therapy and didn’t benefit previously (and you want to try something new), if you currently have a therapist but want additional support addressing these three specific issues (inner critic, physical anxiety, self abandonment), or if you simply like the idea of a structured coaching approach over the deeper processing in a therapeutic setting. This program is great for people that want to get in and get out.

  • No prob! We can renew your coaching sessions at the end of our 10 weeks, or as we get started, you can select to lengthen each module to 2 or even 3 weeks long. This is meant to be a flexible program that helps you to get your needs met. We will not extend modules past 3 weeks because I want to ensure you’re moving through the program (If you start to feel like you need way more time on each topic, I may refer you to a therapist in your state).

Let’s work together

I myself am an anxious individual, so I get it! I can’t emphasize enough that you are not abnormal.

You are not abnormal.

You are not abnormal.

You are not abnormal.

Have I emphasized it enough? You are a human being that’s not yet learned the effective tools for managing your anxiety. The same was true for me, and before I learned how to better manage my own anxiety, I was a hot freaking mess. And sometimes, I can still be a hot mess. But that’s what being human is all about. We can hold space for anxiety and for compassion at the same time.