What You’ll Leave With

By the end of this masterclass, you will understand how to work with your nervous system instead of fighting with it.

You’ll leave with:

• A clear understanding of where your anxiety response comes from.

• A simple map of your personal triggers and stress patterns.

• Emotional language that helps you recognize your internal state sooner.

• Practical mindfulness tools that work for busy, overstimulated minds.

• A clear distinction between meditation and applied mindfulness, and why mindfulness is better for women.

• Distress-management skills to use when you notice you're spiraling.

• A framework for finding regulation and meaning during uncertainty.

• Grounded and real confidence in your emotional capacity and resilience.

What these skills will bring to your day to day life

• Interrupt a spiral before it takes over your day.

• Calm your body faster when anxiety spikes.

• Recognize overwhelm earlier — before it turns into shutdown or emotional flooding.

• Respond instead of react during stressful moments.

• Emotionally rebound faster after hard days.

• Make decisions from steadiness instead of fear.

• Stay more grounded in difficult conversations.

• Reduce emotional “hangovers” after intense stress.

These are the skills you need to leave spiraling and panic behind. 

Hi! I'm Sam.

I’ll be leading you through this masterclass. I’m a licensed therapist (LCSW) and coach who has spent over a decade helping high-achieving, hyper-independent women navigate anxiety, burnout, and emotional overload. My work focuses on nervous system regulation and building real emotional resilience, not just theory, but tools that actually fit into your daily life.

Everything I teach comes from both professional experience and the same practices I have used myself in overwhelming seasons of life. This isn’t influencer advice; it’s real, evidence-based mental health work made practical and personal to you.

Why Does This Even Matter?

Mental health language is everywhere right now, but knowing the terminology is not the same as knowing how they apply to you and your unique circumstances.

Sometimes you can know what needs to change but have no idea how to apply it when you’re in a spiral.

This masterclass goes beyond labels and buzzwords and into practical, personalized understanding.

You won’t just learn concepts, you’ll learn how to recognize your own nervous system patterns and respond to them in real time.

This is about transforming awareness into a skill you can actually use to make life easier.

The Framework We’ll Use

This masterclass is built on a six-part nervous system regulation framework:

1 — Where Anxiety & Spirals Actually Come From
Understand what’s happening in your nervous system and why high-achieving, capable people often miss early warning signs, especially when perfectionism keeps you pushing past your limits instead of noticing your body’s signals.

2 — Emotional Language & Pattern Recognition
Learn how to identify and articulate your emotional experience so you can catch spirals earlier and regulate sooner.

3 — Mindfulness vs Meditation
Discover why traditional meditation can fail overwhelmed minds — and why applied mindfulness works better when your thoughts are racing.

4 — Distress Tolerance & Emotional Capacity
Build the ability to experience distress without spiraling, shutting down, or avoiding.

5 — Meaning, Agency, and Purpose Under Stress
Learn how regulation restores perspective — and perspective restores direction and purpose.

6 — From Awareness to Application
Translate mental health concepts into a personal regulation plan you can use when stress and spirals show up in daily life.

What You’ll Walk Away With

This is not just education; it’s practical guidance.

You will leave with:

• A personalized regulation starter plan
• A trigger + response awareness map
• Micro-regulation practices you can use anywhere
• A distress response toolkit
• A clearer understanding of your emotional patterns
•  A steadiness strategy for chaotic seasons

This Is Not About Eliminating Anxiety

It’s about building capacity.

Overwhelm does not mean you are weak.
Admitting overwhelm is not giving up.
It is the starting point for skillful coping and forward movement.

You are far more powerful than your stress response lets you believe, and this workshop will help you reclaim that strength, proving to yourself just how steady, capable, and resilient you truly are.