Regulate Before You Ruminate
Start Feeling Grounded.
You Know That Moment...
- Your brain starts buzzing
- Your chest tightens
- You feel that familiar pull to solve something fast
- You start replaying the conversation
- Worrying if you did something wrong
- Running through every possible outcome so you can control for disappointment, rejection, failure
And it feels productive. But it's not. It's rumination—a protective strategy rooted in nervous system dysregulation. And it's exhausting.
This Course Is Your Pause Button
A nervous-system-first path for interrupting mental spirals before they take over your day - without needing to think your way out.
If You're Tired of Living in Your Head, Replaying Conversations & Choices Over and Over, This Course Is For You
If you're living with Emotional Outsourcing - those codependent, perfectionist, and people-pleasing patterns we learned to survive - then rumination isn't just a bad habit.
It's a strategy. A way your nervous system tries to protect you.
When we don't feel safe being with an uncomfortable feeling (guilt, shame, fear of disappointing someone), we try to solve it. Mentally. Obsessively. We call it being "productive," but it's not.
It's over-functioning in the brain because your body is dysregulated.
This course is about pausing the mental story, regulating your body first, and then choosing what to do with clarity.
What You'll Learn to Break Free
MODULE 1: What Rumination Really Is (And Why You're Not Broken)
▼- Why your brain spins out (and why it's not your fault)
- The biology of a spinning brain: prefrontal cortex hijack, sympathetic activation, and dorsal looping
- Why patriarchy and colonialism trained us to fix everything before we feel it
- How perfectionism and people-pleasing make mental labor feel like survival
MODULE 2: Recognizing the Moment Before the Spiral
▼- How to recognize the moment before the mental spiral begins
- Somatic cues that you're about to ruminate (tight chest, darting eyes, scanning, shallow breath)
- The difference between thinking about feelings vs. actually feeling them
- Real-time examples of Emotional Outsourcing rumination patterns
MODULE 3: Nervous System First: Your 3-Step Interrupt Protocol
▼- What to do when your system is in sympathetic activation or dorsal shutdown
- Practice 1: Orienting – how to come back into the room when you start spinning
- Practice 2: Hand-to-Heart Anchoring – a vagal nerve reset for safety signaling
- Practice 3: Co-regulation Hacks – what to do when you can't find safety alone
- Three science-backed somatic practices to soothe your body when it starts spinning
MODULE 4: Rewiring the Habit Loop
▼- How to work with your EO thought habits after you regulate - not from the middle of the panic
- Thought Work Protocol: mapping Emotional Outsourcing thoughts that drive spirals
- How to use nervous system input before changing the thought
- What to say to yourself that actually lands when you're in it
- EO-friendly Thought Work Protocol that doesn't bypass the body
Everything You Get
- 4 concise video lessons (10–15 minutes each) in Béa's voice
- A guided workbook that helps you track your body's unique cues
- 3 nervous system regulation practices (audio + video versions)
- A printable cheat sheet for in-the-moment use
- Printable "Interrupt the Spiral" Pocket Guide
- BONUS: "What to do when it feels too late and you're already spiraling" emergency protocol
Because Your Healing Deserves to Be Accessible
This isn't fluff. This is the science, psychology, and somatics taught in Anchored - in a short, potent format you can actually implement right now.
About Your Teacher
Beatriz Victoria Albina, NP, MPH, is a UCSF-trained Nurse Practitioner, Master Certified Somatic Life Coach, and Somatic Experiencing Practitioner with a Master's in Public Health. A proud Oberlin College grad (class of flannel shirts and Ani DiFranco on repeat), she is the creator of the trademarked term Emotional Outsourcing™ - her name for the codependent, perfectionist, and people-pleasing thought habits that disconnect people from their self-trust, boundaries, and authentic desires.
Béa (Bay-ah) is known for her sharp, science-backed approach that bridges nervous system regulation, somatic healing, and intersectional feminism. Her work unpacks how childhood emotional conditioning, socialization, and systems of oppression shape our inner narratives - and how reclaiming our bodies as safe homes can change everything.
Through her flagship program Anchored, her podcast Feminist Wellness, and her courses in nervous system education and somatics, she's helped thousands of smart, self-aware folks finally stop performing for love and start living in alignment with their values. Her work is both deeply educational and radically tender, rooted in the belief that you don't have to earn your worth.
Born in Mar del Plata, Argentina, Béa grew up in the great state of Rhode Island. She lives in NY with her wife Billey, too many houseplants, a mischievous cat, and a deep reverence for the earth beneath her feet.
This Course Is Perfect If You...
- You're a ruminator, planner, fixer, or over-explainer
- You spend hours worrying about what you said or what they're thinking
- You've tried mindset work or thought work without somatic or body-based work - but your body still panics
- You're ready for a different way to respond to spirals - with nervous system wisdom instead of shame
- You want practical tools that don't require talking yourself out of your feelings
You Can't Think Your Way Out of a Nervous System Response
For the overthinkers, the what-if-ers, the anxious planners... there's another way.