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. 2d ago

    Could Histamine Be Fueling Anxiety? | The Symptoms Nobody Talks About

    Send us Fan Mail Have you ever experienced anxiety symptoms that seem to come out of nowhere? Racing heart, flushing, brain fog, trouble sleeping, or feeling constantly on edge... even when life feels relatively calm? What if, for some people, those symptoms aren't just anxiety? In this episode of The Anxiety Compass, Sammy and Nat explore the fascinating connection between histamine, gut health, hormones, and the nervous system. Histamine is best known for its role in allergies, but it's also a powerful chemical messenger that influences the brain, digestion, immune system, and even our stress response. We unpack why histamine intolerance can sometimes mimic symptoms of anxiety, why stress and gut health play such an important role, and why many women notice their symptoms become worse around certain times of their menstrual cycle. This isn't about self-diagnosing or blaming every symptom on histamine. It's about becoming curious, recognising patterns, and understanding that our bodies often communicate with us long before they shout. In this episode, we discuss:  What histamine actually is and why we need it  Why histamine symptoms can feel remarkably similar to anxiety  Histamine-rich foods versus histamine-releasing foods  The role of mast cells and the DAO enzyme  How chronic stress can increase histamine and create a vicious cycle  Why some women notice symptoms worsen before their period  Practical ways to recognise patterns and work with your body instead of against it As always, this episode is designed to educate and encourage curiosity, not to diagnose. If you recognise yourself in today's conversation, speak with a qualified healthcare practitioner who can help you explore the bigger picture. 🎧 If you enjoyed this episode, we'd love you to follow, subscribe, and share The Anxiety Compass with someone who's ever wondered whether there might be more to their anxiety story. ❤️ 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

  2. Aug 3

    Too Many Apps, Too Many Updates | The Anxiety of Modern Technology

    Send us Fan Mail Does it ever feel like the world is moving faster than your brain can keep up? Another app. Another software update. Another password. Another AI tool. Another notification. Just when you've figured one thing out, something new arrives. In this episode of The Anxiety Compass, Sammy and Nat explore why modern technology can leave us feeling mentally exhausted, overwhelmed and anxious and why it doesn't mean you're falling behind. The human brain evolved over hundreds of thousands of years, yet in just a few decades we've gone from landlines and paper maps to smartphones, artificial intelligence, online banking, QR codes, streaming platforms and endless digital updates. No wonder our nervous systems sometimes struggle to keep pace. Together, we unpack the science behind cognitive overload, why our brains crave predictability, and how the constant pressure to learn new technology can leave us feeling like we're always one step behind. In this episode, we discuss:  Why your brain isn't "slow", the world has simply become much faster  How rapid technological change affects the nervous system  Why learning new apps and software can feel mentally exhausting  The hidden stress of constant updates, passwords and notifications  How comparison and the pressure to "keep up" fuel anxiety  The role of sleep, nutrition and movement in supporting a healthy, adaptable brain  Why it's okay to choose technology that serves you instead of trying to master everything.Because your Anxiety Compass was never designed to point you towards everything that's new. It was designed to guide you towards what matters most. 🎧 If this episode resonated with you, we'd love you to follow, subscribe, and share The Anxiety Compass with someone who's ever felt overwhelmed by the pace of modern life. ❤️ 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

  3. Jul 27

    The Headline Effect: How Sensationalist Media Hijacks Your Nervous System

    Send us Fan Mail Have you ever picked up your phone to check the weather… only to find yourself 20 minutes later feeling overwhelmed by war, natural disasters, crime, politics and breaking news from around the world? If so, you're not alone, and it's not because you're "too sensitive." In this episode of The Anxiety Compass, Sammy and Nat explore The Headline Effect, how today's 24-hour news cycle, sensationalist headlines and endless 'doomscrolling' can keep your nervous system stuck in a state of chronic hypervigilance. Our brains evolved to respond to immediate threats in our environment, not to process every tragedy happening across the globe before breakfast. We unpack why negative headlines grab our attention, how fear drives clicks, and why your body can respond to distant events as though they're happening right outside your front door. We also discuss the surprising impact of bingeing true crime, disaster documentaries and high-intensity TV shows, and why sometimes rewatching a familiar comedy or Disney classic can actually feel more regulating for an anxious brain. In this episode, we discuss:  Why our brains naturally focus on bad news (negativity bias)  How sensationalist headlines trigger our stress response  The science behind 'doomscrolling' and why it's so hard to stop  Why your nervous system can't always distinguish distant danger from immediate threat  The surprising effect of true crime and high-stress documentaries on the brain  Practical ways to stay informed without staying overwhelmed  How to protect your nervous system in a world of constant notifications and breaking news Because the Anxiety Compass was never designed to carry the weight of the whole world, it was designed to help you navigate your own. 🎧 If this episode resonated with you, we'd love you to follow, subscribe, and share The Anxiety Compass with someone who could use a reminder that it's possible to stay informed without living in a constant state of alarm. ❤️ 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

  4. Jul 20

    10 Things That Calm Your Nervous System (That Cost Absolutely Nothing)

    Send us Fan Mail Do you ever feel like improving your mental health means buying another supplement, downloading another app, or trying another wellness trend? In this lighter and more personal episode of The Anxiety Compass, Sammy and Nat share 10 simple things that genuinely help calm their nervous systems...and every single one of them is completely free! From cuddling pets and doing jigsaw puzzles to op-shopping (even without spending!), libraries, sunshine, gardening and comfort TV shows, we explore the surprisingly powerful ways our brains and bodies find safety, connection, and calm in everyday life. Along the way, we unpack some of the science behind why these activities work, including:  Oxytocin and the power of connection  How "flow states" help quiet an anxious mind  Why familiarity and routine can feel so regulating  The role of laughter, curiosity and pleasure in nervous system health  Why sometimes the simplest interventions are the most powerful This episode is also a gentle reminder that healing doesn't always have to involve doing more. Sometimes, the answer is remembering what already makes you feel safe. If you enjoyed this episode, we'd love you to follow, subscribe, and share The Anxiety Compass with someone who might need the reminder that sometimes the best medicine doesn't cost a thing. ❤️ 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

  5. Jul 13

    Could Anxiety Be Dehydration? | Is Your Nervous System Actually Just Thirsty?

    Send us Fan Mail What if some of the symptoms you blame on anxiety are actually your body asking for water? In this episode of The Anxiety Compass, Sammy and Nat explore the often-overlooked connection between dehydration, the nervous system, and anxiety-like symptoms. From dizziness and brain fog to racing hearts and feeling "on edge," dehydration can create physical sensations that closely mimic anxiety, making it difficult to know what's really going on. Together, they discuss: 💧 Why dehydration and anxiety can feel so similar 💧 The impact hydration has on the brain and nervous system 💧 How even mild dehydration may affect mood, focus, and stress levels 💧 The role of electrolytes and why hydration isn't always just about drinking more water 💧 Simple signs your body may be asking for more hydration This conversation isn't about suggesting water cures anxiety. Instead, it's about learning to listen to your body and recognising that sometimes anxiety has multiple layers, emotional, mental, and physical. Because before assuming every symptom is anxiety, it may be worth asking: "What does my body need right now?" 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

  6. Jul 6

    The Anxiety Behind Speaking Up In Relationships | With Jayden Leigh

    Send us Fan Mail GUEST EPISODE  Why is it so hard to speak up, set boundaries, ask for what we need, or have difficult conversations in our relationships? In this episode of The Anxiety Compass, Sammy and Nat are joined by, Jayden Leigh Hargreaves, Emotional Intelligence Coach for Women, for a deep and thought-provoking discussion about anxiety, attachment, communication, masculinity, femininity, and the hidden childhood patterns that shape the way we relate to others. Together, we explore what sits beneath our fear of speaking up, why so many people struggle with conflict, and how our earliest experiences can influence our adult relationships without us even realising it. This conversation moves beyond surface-level relationship advice and dives into some of the bigger questions facing modern men and women today. In this episode, we discuss: • The anxiety behind speaking up and expressing our needs • Childhood conditioning and where people-pleasing begins • Attachment theory and how it shapes our adult relationships • Fear of rejection, abandonment, criticism, and conflict • Why so many people struggle to find and use their voice • Modern masculinity and the challenges many men face around purpose, identity, and feeling needed • Feminism, empowerment, and changing relationship dynamics • The role patriarchy has played in shaping expectations for both men and women • Emotional labour, resentment, and unspoken expectations • Why healthy relationships require honest communication • Understanding ourselves before trying to understand our partners This is not a conversation about blaming men or women. It's a conversation about understanding the forces that shape our beliefs, behaviours, relationships, and sense of self, so we can create deeper connection, healthier communication, and more authentic relationships. Because sometimes changing the direction of The Anxiety Compass begins with finding the courage to speak your truth. CONNECT WITH JAYDEN WORK WITH JAYDEN  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

  7. Jun 29

    What If People Think You're Stupid? | The Hidden Anxiety Behind Being Wrong

    Send us Fan Mail Do you hate being wrong? Not because you need to win every argument... But because somewhere deep down, being wrong feels unsafe. In this episode of The Anxiety Compass, Sammy and Nat explore the hidden anxiety behind looking foolish, making mistakes, receiving feedback, and feeling like you should already know the answer. From avoiding asking questions in meetings to over-explaining, defending ourselves, or feeling crushed by criticism, many of us carry an unspoken fear: "What if people realise I don't know what I'm doing?" Together, they unpack: 🧭 Why criticism can feel so personal 🧭 The connection between anxiety, perfectionism and needing to be right 🧭 How childhood experiences shape our relationship with mistakes 🧭 Why smart people often struggle to admit they don't know something 🧭 The fear of looking incompetent, foolish or not good enough 🧭 How shame keeps us stuck in defensive patterns 🧭 The difference between being wrong and being unworthy 🧭 Why curiosity is often more powerful than certainty This conversation isn't about lowering your standards or pretending mistakes don't matter. It's about recognising that growth requires us to be learners. And learners, by definition, don't know everything. Because sometimes finding your True North means being brave enough to say: "I don't know." 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

  8. Jun 22

    Could Anxiety Be a Vitamin D Deficiency? | The Winter Blues Connection

    Send us Fan Mail What if anxiety isn't just coming from your thoughts? In this episode of The Anxiety Compass, Sammy and Nat shine a light on one of the most overlooked pieces of the anxiety puzzle: Vitamin D. As the weather cools down and we spend more time indoors, many people notice changes in their mood, motivation, energy levels, and resilience. But how much of that is "just life"... and how much could be linked to what's happening inside the body? Together, Sammy and Nat explore the fascinating relationship between Vitamin D, the nervous system, mood, and anxiety. They unpack: ☀️ What Vitamin D actually does in the body ☀️ Why low Vitamin D is more common than many people realise ☀️ The connection between Vitamin D, mood, motivation and anxiety ☀️ Why winter can feel harder emotionally for some people ☀️ Practical ways to support your body during the cooler months This conversation isn't about replacing professional advice or suggesting Vitamin D is the answer to every problem. It's about remembering one of the core principles of The Anxiety Compass: Sometimes the clues we're looking for aren't just in our thoughts. Sometimes they're in our biology. Because sometimes finding your True North starts with stepping into the sunshine. 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

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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
    48
  • Rating
    Explicit
  • Copyright
    © 2026 The Anxiety Compass Podcast
  • Show Website
    The Anxiety Compass Podcast