The Arise with Anita Podcast
Welcome to Arise with Anita—the podcast for the woman becoming who she always was.
This is a space for the ambitious, heart-led woman ready to rise in identity, income, and impact—while honoring her healing, her vision, and her divine timing.
Hosted by Anita, transformational coach and founder of the H.E.R. Method, each episode delivers real talk, powerful reframes, and embodied wisdom for the woman building her next level from the inside out.
Inside you’ll find:
→ Solo episodes that break limiting patterns & ignite identity shifts
→ Guest conversations with thought leaders, healers, and experts across mindset, manifestation, wellness, business, and legacy
→ Soul-led strategy for money, purpose, and personal power
→ Raw, unfiltered insights that remind you: you’re not too late, and you’re not alone
This isn’t just about mindset.
It’s about becoming the version of you that already has the life you’re calling in.
This is your rise. Let’s Rise—together.
The Arise with Anita Podcast
What to Do When You Feel Yourself Shutting Down
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Have you ever felt your chest tighten, your thoughts disappear, or your voice suddenly feel far away?
In this episode of The Arise with Anita Podcast, we talk about what to do in those moments when your nervous system starts to shut down and why nothing has gone wrong when it happens.
This is not about pushing through, fixing yourself, or “getting it together.”
It’s about learning how to stay with yourself when your body is asking for safety.
In this episode, Anita shares:
- Why shutdown is information, not failure
- How pushing creates collapse instead of confidence
- A simple, real-time nervous system reset you can use anywhere
- How to pause without apology
- Why micro-truth builds capacity without overwhelming your body
This conversation is for the woman who wants to rise to her next level without abandoning herself and who is learning that presence is more powerful than performance.
If this episode supported you, share it with a woman who needs permission to slow down instead of push. Leaving a review helps these conversations reach the women who need them most.
Download your free Arise Activation workbook on my website: www.arisewithanita.com
Connect with me on social media:
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Facebook: https://www.facebook.com/anita.karadalian.7
Linkedin: https://www.linkedin.com/in/anita-karadalian-girgis-23362b335/
If you felt something shift inside you today… hold that. Honor it.
This is how we rise — one choice, one voice, one brave breath at a time.
If you’re ready to go deeper, download your free ARISE Activation Workbook at www.arisewithanita.com
Email: Anita@arisewithanita.com
Instagram: https://www.instagram.com/arisewithanita/
Facebook: https://www.facebook.com/anita.karadalian.7
Linkldn: https://www.linkedin.com/in/anita-karadalian-girgis-23362b335/f
And if this message landed in your soul, subscribe, leave a review, and share it with a woman who’s done playing small.
Because we don’t just rise alone — we rise together.
I’ll see you in the next episode.
Welcome to the Rise with Anita podcast, the space where soulmate's strategy and dreams are no longer optional. I'm your host, and you just have my transfer mindset code and found out we come back. Feel the call to rise higher, but sometimes feels half by home stories to happen for substances. We don't just talk about growth, we embody it. We have to wait for one five of you to do claims our next bubble. You'll hear mixed up school episodes for me and interviews with school-driven leaders, the best in their field, who live what they teach and rise by example. Each conversation is a callus for your next breakthrough. You're not broken, you're breaking through. Let's go ahead and rise together.
SPEAKER_01:If you're new here, I'm really glad you've found your way in. And I just want to say you are absolutely in the right place. And if you've been walking in the season with me, thank you for being here. I love you guys so much more than you could even imagine. Before we dive into today's episode, I'm going to invite you to take a breath with me. Inhale gently through the nose and exhale slowly through your mouth. If you're driving, walking, or sitting somewhere right now, allow your shoulders to draw and soften. Let your jaw incline. Let your body know. You're not behind and you're not in trouble. Today's episode is for those moments when you feel yourself starting to shut down. That moment when your chest tightens and your thoughts disappear, or in some cases, race, or your voice suddenly feels far away. If that's ever happened to you, I want you to hear this first. There is nothing wrong with you. And nothing has gone wrong. You see, that moment when your body starts to take over isn't failure. It is information, though. Your nervous system is doing what it's learned to do to keep you safe. And so often when this happens, we try to push. Just get through it. We tell ourselves, just say what we need to say. Don't be dramatic. Get it together. But pushing doesn't create safety, it creates the actual collapse. So today instead of fixing or forcing, I want to show you how to stay with yourself when shutdown shows up. Because the goal isn't to keep speaking, the goal is to stay connected with yourself. And transparently, I've been through this not too long ago. So I'm going to let you guys know what helped me get out of the shutdown mode. But before we get into actual tactics, I want to have you guys really feel into the reframe. You don't lose your power when you pause. You lose it when you abandon yourself. Most of us are taught that strength looks like continuing, no matter what your body is saying, and that's what causes burnout. But regulated strength looks like paying attention, having awareness of the moment, slowing down, and choosing connection over performance. And that choice begins to rewire the pattern. So for me, when it just happened recently, I had a moment where I had feelings of anxiety come up. And I had to get back to the place where I slowed down. Not only did I slow down, but I started to pay attention. How am I breathing? How is my heart rate right now? I wasn't concerned about what the external world was having around me. I was, however, concerned about can I get back into my body and get it to feel safe? Because right off that safety, I was going to collapse. What started off as a slight balance of anxiety could have turned into a full panic attack had I not become aware of the breathing. So it didn't help instantaneously, but what it did do is slowly allow me to go ahead and regulate my breathing. I started first by observing what that breath looked like in that moment. And then after that, I started doing full four by fours. Some call it box breathing. And it wasn't anything rapid, but I just held my breath by four when I needed to. Well, inhaled for four, held my breath for four, released for four. For P. And it helped me slowly start to regulate. That I started doing the six by fours. I remembered, okay, can I just focus on my breath in this movie? Can I not make this something is wrong with me? But let's walk through when it is happening for you. You don't just need to be in a shutdown right now. But you do need to let your body listen. So firstly, pause without the apology. You don't need to explain your pause. You don't need to justify it. And this could sometimes look like justifying it to ourselves. The breath can count as a pause. Being silent in that moment can count as a pause if you need it. And then step two, I want you to find a point to have contact. So for me, I happen to be sitting on the floor because I do like to ground on the floor. But if not, if you're in a chair, place your feet on the ground. Take the moment to notice the chair under your s body. Allow yourself to stop. Gently press your tongue against the roof of your mouth. Start observing these little sensations that are not that little in these crisis moments. Get one sensation. One anchor. This begins to tell your nervous system I'm here. And step three was just choosing a micro-truth over the full truth. Interestingly enough, I found that in my case when you are having a shutdown, there's something you're not saying. So I'm going to encourage you. Don't start off with the biggest thing that you have to say. Don't start by saying everything you need to say. And do not explain your entire experience. But what a micro-truth in this situation can look like is hey, I need a moment to myself. I'm noticing I'm feeling overwhelmed. I'm not ready to respond yet. I need to pause. That all counts. Micro truth builds capacity without flooding your system. So here's the idea that she's just happening underneath all of this. He becomes someone who trusts herself enough to pause when she needs to. Someone who knows that staying connected is more powerful than being articulate. And that's actual leadership. That is your voice. And that is nervous system safety in action. These are all seemingly simplistic. But practicing them is what makes the difference. And if this feels new to you, that's okay. If it feels uncomfortable, that's also okay. I want you to know you're not going to jump into feeling like this is the fix right away. But what I found in my personal situation was when I implemented this practice, and it was in a moment where I actually needed it to work. At different points and different times, the work has felt like it takes a little longer or a little shorter, depending on what state you're in, or I'm in in this case. And that's okay. But what it helped me do is to pause. Right? And it helped me eventually feel like I had a lifeline. This moment sucked before, but now I'm able to get back into my body and I'm not afraid. I'm starting to feel safe again. So if you can, I encourage you to practice this. And also start doing it with people you trust. You can say, hey, I'm working on staying present through discomfort while I speak. May I practice with you. In last week's episode, I talked about speaking your truth. And anytime you're learning to start to speak your truth, I highly recommend. Even if you are comfortable saying what you need to say, we all have moments where we're afraid to speak up. It's a good thing to practice with someone else who feels safe to do so. Co-regulation is powerful, but you don't need the other person. You can do it simply with the mirror if you have to. Or these days, use a film. Talk in the camera. It might look a little odd talking to yourself, but at least you can feel what it feels like to actually say what you need to say. And if you're like me, maybe you check your facial expressions. So before you go, I want you to go ahead and take one more breath with me. Inhale and exhale. If this episode supported you, I invite you to share it with a woman who needs permission to slow down instead of continue to push. And if you feel called, leave a review. It helps this work reach more women who are ready for it, not just algorithms, because these are the conversations that. So thank you for being here. And thank you for your the honoring of your body as we continue to bubble up. I'll see you in the next episode. Until then, take care of yourself.
SPEAKER_00:Thank you for rising with me today. If this episode moved you, share it. Tag me at Arise with Anita, and make sure to subscribe so you never miss a future activation. And if you feel called, leave a quick review. It helps more women find the space and rise into their power. Your next level is already waiting. Now go claim it. I'll see you in the next episode.