The Anxiety Compass Podcast

Sammy Barnett and Natalie Antoine
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  • Nutrition

Welcome to The Anxiety Compass Podcast, where we help you navigate the messy, magical, and maddening world of anxiety. We believe anxiety isn’t a defect but a teacher — a compass pointing you back to your True North.Hosted by Clinical Nutritionists Sammy Barnett (author of Anxiety: The Best Teacher You Never Asked For) and Natalie Antoine, this show goes beyond quick fixes to explore the real roots of anxiety.  Each week we explore a different point of the compass:🌿 Chemical & Nutritional💬 Emotional⚡ Nervous System🌀 Hormonal🌍 Environmental💪 Physical✨ SpiritualThrough personal stories, humour, and practical tools, we show how anxiety is not a problem to “fix” but an invitation to slow down, listen, and reconnect with yourself. If you’re ready to see anxiety in a new light, learn real-life strategies, and feel less alone in the messy middle, this podcast is for you.

  1. 6d ago

    The Real Reason You Can’t Stop Saying Sorry

    Send us Fan Mail Do you apologise for asking questions? For being emotional? For replying late? For needing help? For simply existing? In this episode of The Anxiety Compass, Sammy and Nat unpack the hidden message behind over-apologising… and why saying “sorry” is often much deeper than politeness. Because for many people, apologising became a survival strategy. A way to:  avoid conflict  keep others comfortable  stay likeable  prevent rejection  feel emotionally safe We explore how anxiety, people pleasing, hypervigilance, and childhood conditioning can quietly teach us to shrink ourselves, over-explain, and feel guilty for taking up space. In this episode we unpack:  ✨ Why anxious people often apologise excessively  ✨ The nervous system connection behind people pleasing  ✨ Why women are conditioned to soften themselves  ✨ The hidden cost of constantly saying sorry  ✨ How over-apologising affects confidence and identity  ✨ What kids absorb when they hear us minimise ourselves  ✨ Practical ways to communicate without shrinking yourself This episode is funny, reflective, validating, and deeply relatable for anyone who has ever said sorry to a piece of furniture. Support the show 👉 Grab your free Anxiety Compass download here  👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here  Follow us @theanxietycompass Connect with Sammy @nutritionwithsammy or website Connect with Natalie @nataliemarieinbalance or book discovery call here

    29 min

  2. May 18

    Why Anxiety Makes You Hide Yourself (And Why It's Important to Be Seen)

    Send us Fan Mail Have you ever avoided a photo… then years later wished you were in it? In this episode Sammy and Nat continue the conversation around body image, but this time through a personal lens. Because body image isn’t always about weight or appearance. Sometimes it’s:  hiding behind other people in photos  avoiding swimming pools and beaches  obsessing over angles and clothing  saying “I’ll take the photo instead”  shrinking yourself before you even walk into a room We unpack the subtle ways anxiety and nervous system dysregulation can shape the way we see ourselves… and how these behaviours quietly steal moments, memories, confidence, and connection. We also explore:  ✨ The link between anxiety, safety, and body image  ✨ Why so many women avoid being seen  ✨ Photos, mirrors & hyper-awareness  ✨ The hidden messages kids absorb about bodies  ✨ Why body image is often about protection, not vanity  ✨ The grief of realising how much life we miss while trying to hide This episode is honest, vulnerable, reflective, and one that so many people will quietly relate to. Because the goal was never to become smaller. It was to finally feel safe enough to be seen. 🎧 Follow, share, and tag us with your reflections from this episode. Support the show 👉 Grab your free Anxiety Compass download here  👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here  Follow us @theanxietycompass Connect with Sammy @nutritionwithsammy or website Connect with Natalie @nataliemarieinbalance or book discovery call here

    30 min

  3. May 11

    You Don’t Hate Your Body… You’re Trying to Feel Safe (with ELLEN TUZI)

    Send us Fan Mail What if body image isn’t actually about how you look… at all? In this episode of The Anxiety Compass, Sammy and Nat are joined by Ellen Tuzi, Certified Body Image & Intuitive Eating Counsellor to explore the deeper connection between anxiety, control, and body image. Because for so many, it’s not just about wanting to look a certain way. It’s about feeling safe. Feeling in control. Feeling like things aren’t spiralling. We unpack how anxiety can quietly shape our relationship with food, our bodies, and even our identity... often disguised as “being healthy,” disciplined, or in control. And how those patterns don’t just affect us…they’re often absorbed by the people around us, especially our kids. In this episode, we explore:  Why body image goes far beyond appearance  The link between anxiety, control, and body-focused behaviours  How identity gets wrapped up in food, fitness, and self-worth  The subtle ways children absorb our relationship with our bodies  How to start shifting from control → to connection This is a real, honest conversation that invites you to look beneath the surface… without judgement. Because maybe it’s not about fixing your body. Maybe it’s about understanding what your body has been trying to hold for you all along. Support the show 👉 Grab your free Anxiety Compass download here  👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here  Follow us @theanxietycompass Connect with Sammy @nutritionwithsammy or website Connect with Natalie @nataliemarieinbalance or book discovery call here

    40 min

  4. May 4

    'Gut Healing' Foods Made Me More Anxious (No One Talks About This)

    Send us Fan Mail You’re eating well. You’re doing the “right” things.  So why do you still feel anxious… or even worse? In this episode of The Anxiety Compass, Sammy and Nat unpack a lesser-known piece of the anxiety puzzle...how your body’s chemistry and genetics might be keeping you stuck in a constant state of “on.” Because anxiety isn’t always coming from your thoughts. Sometimes… it’s coming from your nervous system being overstimulated at a chemical level. We explore how certain people are more sensitive to stimulation, and why some of the most “healthy” foods... like bone broth, fermented foods, and cheesy chips can actually make anxiety feel worse for some individuals. Not because the foods are "bad"… but because your body’s capacity to process them is different. ✨ In this episode, we explore:  Why anxiety can feel physical, not just mental  The “accelerator vs brake” system in your brain  How genetics can impact how your body processes stimulation  The role of key nutrients like magnesium and B vitamins  Why some people feel worse eating “healthy” foods  The concept of “load” and how overstimulation builds up  How to start supporting your body instead of fighting it This episode is for anyone who feels like they’ve been doing everything right…  but still feel wired, overwhelmed, or stuck in their body. Because the goal isn’t to follow more rules. It’s to understand your body. Support the show 👉 Grab your free Anxiety Compass download here  👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here  Follow us @theanxietycompass Connect with Sammy @nutritionwithsammy or website Connect with Natalie @nataliemarieinbalance or book discovery call here

    22 min

  5. Apr 27

    Forest Bathing: Birds, Bee Butts & Why Nature Calms You Down

    Send us Fan Mail Why do you feel instantly better after being outside… even when nothing in your life has changed? In this episode of The Anxiety Compass, Sammy and Natalie explore the power of forest bathing and why it’s so much more than just “going for a hike.” Because this isn’t about steps, fitness, or productivity. It’s about your nervous system. We unpack how modern life keeps us constantly switched on… from notifications and noise to the pressure of always doing more. And why nature might be one of the fastest, simplest ways to bring your body back to a state of calm, without forcing it. ✨ In this episode, we explore:  Why you can feel better outside within minutes (even when nothing else has changed)  What forest bathing actually is (and why it’s not exercise)  The connection between your environment and anxiety levels  How overstimulation keeps your body stuck in “go mode”  The science behind why nature calms the body (hello, trees 🌿)  Simple ways to experience this...no hiking boots or rainforest treks required This episode is a gentle reminder that you don’t need to fix anxiety… Sometimes, you just need to change the environment your body is in. 🌿 Your body isn’t broken… it’s just overstimulated. Support the show 👉 Grab your free Anxiety Compass download here  👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here  Follow us @theanxietycompass Connect with Sammy @nutritionwithsammy or website Connect with Natalie @nataliemarieinbalance or book discovery call here

    23 min

  6. Apr 20

    Stop Calling It My Anxiety (Here’s Why)

    Send us Fan Mail Somewhere along the way, many of us were given a label. Anxiety. Panic disorder. Overthinker. And while that label can bring relief and understanding… it can also quietly become part of our identity. In this episode of The Anxiety Compass, Sammy and Nat explore what happens when anxiety shifts from something you experience… to something you believe you are. Because there’s a big difference between:  “I have anxiety” and  “This is who I am” And that difference can shape your choices, your confidence, and the size of your world. We unpack: ✨ Why the brain loves labels (and how it uses them to keep you “safe”)  ✨ How language like “my anxiety” can subtly reinforce identity ✨ The link between thought patterns, neuroplasticity, and behaviour ✨ Why over-identifying with anxiety can keep you stuck ✨ The difference between identity vs experience ✨ How to start separating yourself from the feeling without dismissing it ✨ A simple but powerful reframe that opens up possibility again This episode is for anyone who has ever caught themselves saying:  “I’m just an anxious person”  “I can’t do that because of my anxiety”  “This is just how I am” What if anxiety wasn’t who you are…  but something your body is communicating? Because you are not the compass.  You are the one holding it. Support the show 👉 Grab your free Anxiety Compass download here  👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here  Follow us @theanxietycompass Connect with Sammy @nutritionwithsammy or website Connect with Natalie @nataliemarieinbalance or book discovery call here

    23 min

  7. Apr 13

    The Vagus Nerve: Your Built-In Reset Button

    Send us Fan Mail Ever tried to think your way out of anxiety… and it just doesn’t work? That’s because anxiety isn’t just in your mind.  It’s in your body. In this episode of The Anxiety Compass, Sammy and Nat explore the role of the Vagus nerve...your body’s built-in pathway to calm, safety, and regulation. Because when your nervous system feels unsafe, no amount of positive thinking will override it. And when your body does feel safe… everything changes. We unpack: ✨ What the vagus nerve actually is (in simple, real-life terms)  ✨ Why anxiety is a full-body experience, not just a mental one  ✨ The connection between your brain, gut, and nervous system  ✨ Why digestion, breath, and anxiety are all linked  ✨ What happens in the body during fight, flight, or freeze  ✨ Why your “compass” feels like it’s spinning when you’re dysregulated  ✨ Practical, body-based tools to help you feel calmer (without forcing it) This episode is for anyone who has ever:  Tried to “logic” their way out of anxiety  Felt stuck in their head but disconnected from their body  Experienced physical symptoms like a racing heart, tight chest, or gut issues  Wondered why calm feels so hard to access Because the goal isn’t to control anxiety. It’s to create safety in the body so anxiety doesn’t need to shout at you. Support the show 👉 Grab your free Anxiety Compass download here  👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here  Follow us @theanxietycompass Connect with Sammy @nutritionwithsammy or website Connect with Natalie @nataliemarieinbalance or book discovery call here

    28 min

  8. Apr 6

    You’re Not Bad at Listening to Your Body… You’ve Been Pulled Away From It

    Send us Fan Mail Your Anxiety Compass isn’t broken. But it might be being influenced more than you realise. In this episode of The Anxiety Compass, Sammy and Nat unpack how our modern environment, from ultra-processed foods to constant stimulation and marketing, can quietly hijack the signals your body is trying to send you. Because anxiety isn’t always random. Sometimes it’s your body responding exactly as it’s designed to… in an environment that’s constantly pulling it off track. We explore: ✨ How the “anxiety compass” can be influenced by your environment  ✨ The link between blood sugar, stress hormones, and anxious feelings  ✨ Why cravings, crashes, and overwhelm aren’t just about willpower  ✨ How marketing and modern food environments shape your habits  ✨ The impact this has on kids (and why it’s not just “behaviour”)  ✨ Simple ways to bring awareness back to your body without restriction This episode isn’t about cutting everything out or doing it perfectly. It’s about understanding what’s influencing you… so you can respond differently. Because your body isn’t working against you. It’s responding to what it’s surrounded by. Support the show 👉 Grab your free Anxiety Compass download here  👉 Grab a copy of Sammy's Book, Anxiety, The Best Teacher You Never Asked For here  Follow us @theanxietycompass Connect with Sammy @nutritionwithsammy or website Connect with Natalie @nataliemarieinbalance or book discovery call here

    27 min
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About

Welcome to The Anxiety Compass Podcast, where we help you navigate the messy, magical, and maddening world of anxiety. We believe anxiety isn’t a defect but a teacher — a compass pointing you back to your True North.Hosted by Clinical Nutritionists Sammy Barnett (author of Anxiety: The Best Teacher You Never Asked For) and Natalie Antoine, this show goes beyond quick fixes to explore the real roots of anxiety.  Each week we explore a different point of the compass:🌿 Chemical & Nutritional💬 Emotional⚡ Nervous System🌀 Hormonal🌍 Environmental💪 Physical✨ SpiritualThrough personal stories, humour, and practical tools, we show how anxiety is not a problem to “fix” but an invitation to slow down, listen, and reconnect with yourself. If you’re ready to see anxiety in a new light, learn real-life strategies, and feel less alone in the messy middle, this podcast is for you.

Information

  • Creator
    Sammy Barnett and Natalie Antoine
  • Years Active
    2025 - 2026
  • Episodes
    37
  • Rating
    Explicit
  • Copyright
    © 2026 The Anxiety Compass Podcast
  • Show Website
    The Anxiety Compass Podcast