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Calmly Coping

Calmly Coping

Auteur(s): Tatiana Garcia
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À propos de cet audio

 Calmly Coping is the go-to podcast for high-achieving professionals who look like they have it all together—but inside, they're overthinking, self-doubting, and feeling the weight of constant pressure. I'm Tati Garcia, a licensed therapist and coach specializing in high-functioning anxiety. I help ambitious professionals break free from the cycle of overworking, overthinking, and never feeling good enough, so you can cultivate confidence, balance, and peace—without sacrificing success. If you struggle with: ✔ Overanalyzing everything and second-guessing yourself ✔ Feeling stuck in busyness but unsure how to slow down ✔ Putting immense pressure on yourself to always do more ✔ Trouble relaxing, switching off, or setting boundaries ✔ Self-doubt, imposter syndrome, and fear of failure Then you're in the right place. Each bite-sized, evidence-based episode is designed to help you manage anxiety, improve focus and performance, communicate more confidently, and build the inner calm you crave. New episodes every Wednesday. Hit follow and start breaking free from the anxiety-driven cycle today.Copyright 2020-2026 Be Calm With Tati LLC Développement personnel Hygiène et mode de vie sain Psychologie Psychologie et santé mentale Réussite
Épisodes
  • How Chronic Stress Disrupts Cortisol—and What Actually Helps with Marina Wright

    How Chronic Stress Disrupts Cortisol—and What Actually Helps with Marina Wright
    Jan 14 2026
    If you're feeling exhausted but still pushing through, this episode is for you. I'm joined by Marina Wright, functional nutrition practitioner and author of The Cortisol Reset Plan, to explore what your stress symptoms are really trying to tell you. We talk about how chronic stress affects the body and brain, why cortisol isn't the enemy, and how small, compassionate shifts in nutrition, lifestyle, and nervous system regulation can help you rebuild resilience from the inside out. In this episode, you'll learn: Why stress isn't always bad, and how resilience depends on recoveryThe difference between high and low cortisol symptoms (and why many people experience both)How ultra-processed foods, blood sugar swings, and circadian disruption add hidden stress to the bodySimple nutrition and lifestyle shifts that support cortisol balance without perfectionismWhy healing from burnout requires both physical and nervous system support About the Guest: Marina Wright is a functional nutrition practitioner, health coach, and author of The Cortisol Reset Plan. She helps people build resilience to physical and psychological stress to support lasting physical, mental, and emotional wellbeing. Marina bridges science and holistic healing, translating complex research into simple, sustainable daily habits that empower people to feel better without overwhelm. Connect with Marina: Book: The Cortisol Reset Plan: https://www.harpercollins.com/products/the-cortisol-reset-plan-marina-wright?variant=43106558869538Website: https://www.marinawright.com/Instagram: https://www.instagram.com/marinawrightwellness/TikTok: https://www.tiktok.com/@marinawrightwellness 00:00 Introduction to Stress and Cortisol 04:01 Symptoms of Chronic Stress 14:00 High vs. Low Cortisol Symptoms 16:53 Strategies to Manage Stress 23:41 Nutritional Tips for Reducing Stress 36:27 Five Steps to Reduce Stress and Improve Health 37:27 Balancing Blood Sugar for Better Health 42:24 Regulating Your Circadian Rhythm 51:08 Exercise and Nervous System Regulation 52:48 Conclusion and Final Thoughts ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💌 Subscribe to the Calmly Coping Newsletter: https://calmlycoping.com/newsletter 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.
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    54 min
  • How to Prioritize Your Nervous System as a High Achiever

    How to Prioritize Your Nervous System as a High Achiever
    Jan 7 2026

    If you're constantly pushing yourself to do more but still feel anxious, overwhelmed, or exhausted, this episode is for you. I'm sharing why your nervous system—not your productivity—is the real foundation for feeling calm, balanced, and confident. You'll learn how chronic stress keeps your body stuck in survival mode and three practical, realistic ways to regulate your nervous system, even if your life feels busy or out of control.

    In this episode, you will learn:

    • Why focusing only on goals and productivity can keep you stuck in survival mode
    • Three practical ways to regulate your nervous system using your body, environment, and thoughts
    • How small, consistent shifts create more calm, clarity, and resilience over time

    ———————

    Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within.

    ———————

    ✨ Enroll in the Calm & Ambitious Resource Vault: https://www.calmlycoping.com/vault

    💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message

    ———————

    00:00 Introduction: The Importance of Your Nervous System
    00:48 Welcome to Calmly Coping
    01:16 Understanding Your Nervous System
    03:25 The Impact of a Dysregulated Nervous System
    05:25 Three Ways to Regulate Your Nervous System
    09:33 Creating a Supportive Environment
    12:21 Mind Your Thoughts
    15:32 Conclusion and Additional Resources

    ———————

    Want more?

    👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me

    👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping

    📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com

    ———————

    My favorite tools:

    🧘🏽‍♀️ Mindfulness Meditation App*: https://mindfulnesscom-partner-program.pxf.io/x97kyd

    ✅ Todoist To-Do List App*: https://get.todoist.io/8e7o0ay8n081

    ———————

    Say hi on social:

    🔗 Website: https://becalmwithtati.com/

    📸 Instagram: https://instagram.com/tatianaglpc

    💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/

    📌 Pinterest: https://pinterest.com/tatianaglpc

    ———————

    Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead

    Disclaimer

    All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

    *Links included in these show notes may be affiliate links. This means that I may earn a small commission for purchases made using these links (at no additional cost to you). All products that I share are products I use, love, and recommend.
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    17 min
  • Permission to Pause + A Quick Update

    Permission to Pause + A Quick Update
    Dec 12 2025

    As we end the year, this is a brief discussion on the mindset shift of giving yourself permission to pause, rest, and recharge, along with a quick podcast update!

    💌 Subscribe to the Calmly Coping Newsletter: https://calmlycoping.com/newsletter

    Email me your podcast episode suggestions to: hello@becalmwithtati.com

    ✨ What would you love to hear about on the podcast in 2026?

    1. Why you always feel behind and how to break that cycle

    2. How to stop white-knuckling through life and ease constant pressure

    3. Fear of being disappointed and how it keeps you playing small

    4. The high-achiever trap: do well → get more work → burn out

    5. Why you try to fix everything and how to step out of that role

    6. How to cope and stay grounded in a high-pressure work environment

    7. Other- email me your suggestions!

    Disclaimer

    All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.
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    6 min
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