SPOTLIGHT SERIES #8: Building a Green Anchor
What if calm wasn’t something you hoped for… but something you could cue?
If you’ve been following along, you know your nervous system works like a stoplight:
🔴 Red — overwhelmed,shut-down
🟡 Yellow — low-level stress, always “on”, irritable or anxious.
🟢 Green — calm, clear, connected
Most people want to live in green.
But in real life, we get pulled out of it… fast.
So the question becomes:
How do you come back?
In this 8th video of the Stoplight Series, I’ll show you how to create what I call a Green Anchor — a simple somatic ritual that cues your body to remember what “green” feels like… and return to it on demand.
Not by thinking your way there.
But by training your nervous system through repetition.
This is where the work shifts from awareness…
to intentional regulation.
If you’re new here, you might want to go back and watch the earlier videos — this one builds on everything we’ve been layering.
Start here, then explore.
And when you watch this one — notice if your body naturally leans in to this, or if there’s some resistance.
Your body is ALWAYS talking to you and thus alone is great BQ intel!!
Christianne Zurowski - Certified Coach
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RISE UP. EXPAND. BECOME. Be authentically you at any stage in life.
STOPLIGHT SERIES #7 - Stop Climbing The Stress Staircase
Yellow is so deceptive.
It rarely feels dramatic.
It can often be disguised as productive. Busy. Responsible. Driven.
But physiologically? - It’s elevated.
When you live in constant fight-or-flight, your nervous system is already halfway up the stress staircase. So when something small goes wrong, your reaction tends to be bigger than the situation.
That’s why:
• Your patience is shorter
• Your sleep is lighter
• Your mind won’t switch off
• Rest feels uncomfortable
Yellow feels sticky & hard to shake because your system adapts to it.
It becomes your “normal.”
But here’s the truth:
Resilience doesn’t mean calm all day everyday.
It means the ability to step back down sooner.
That’s capacity.
Small resets done consistently keep you closer to Green - where clarity, connection, and creativity live.
You don’t need extreme measures.
You need awareness… and the ability to keep stepping down the staircase - on purpose.
04/17/2026
It’s interesting how often we avoid things—not because we can’t handle them…
but because we don’t want to feel what might come with them.
The silence.
The disappointment.
The meaning we might make about ourselves.
So we hold back.
Wait until it feels more certain. More guaranteed.
I’ve been thinking about that a lot this week.
Especially after being asked a simple question on a live I joined:
“When was a time you were scared… and did it anyway?” 🔥
Recently, I ran a workshop that ended up being an empty room.
Logistically, not ideal.
But that’s not what stayed with me.
What stood out was my response.
There was a time I wouldn’t have even put something like that out there.
Not because I wasn’t ready… but because I didn’t want to risk that outcome.
And then it happened anyway.🫤
And I didn’t quietly collapse like I used to.
A year ago, it would’ve led to a quiet internal spiral—
questioning what I’d done wrong or whether I was even meant to be on this path.
This time, it didn’t.
Not because it didn’t matter.
But because it didn’t define me.
And I keep realizing—this has been the work all along.
✨Acting with uncertainty.
✨Being seen without guarantees.
✨Staying with yourself when things don’t go to plan.
So thank you Caroline for asking that question at the perfect time.
This isn’t about being fearless.
And it’s not just about courage.
It’s about building the CAPACITY to stay with yourself when things don’t go the way you expected.
Because fear doesn’t always show up loudly.
Sometimes it quietly shapes what we’re willing to do… or not do.
And if you don’t notice it,
it makes the decision for you.
But when you do notice it—
you get to decide.
💛
(This reflection came from a IG Live conversation with — sharing it here if you want to watch it.)
04/13/2026
I showed up to run a workshop for 17 registered people.
No one came.
And strangely… I was okay. 😂
For a brief moment I considered the possibility that I had maybe hosted this event in a parallel universe. 😜
✔️The chairs? Perfectly lined up.
✔️The snacks & handouts? Beautifully displayed.
✔️My three best friends? Absolute gems for helping me set up, and then pack down, what turned out to be a very intimate gathering… of just us.
Real talk though…
I was excited.
Not just about my work—but about creating a space to actually help people feel less stressed, while also raising money for a cause I really care about.
So yeah… I felt it. I’m human.
And also, this landed in a really interesting way for me.
Because the workshop itself was about stress… and life has a funny way of teaching you in real time.
When things aren’t going as planned, we all respond differently. Sometimes we cancel. Sometimes we pull back. Sometimes we just don’t show up.
I actually talk a lot about supporting your nervous system’s capacity.
And being on the other side of it… gave me a different kind of awareness.
The kind that makes me more mindful of how I communicate when I’m the one needing to pull back.
Last year, something like this would have hit me very differently. 🫠
I would’ve made it mean a lot more about me than it actually does.
But this time, I noticed something different.
There was disappointment…
and there was also space around it.
Space I didn’t used to have.
And that felt like pretty big growth.
Not because nothing mattered—but because it didn’t collapse me.
And in a strange way, the night still gave me something.
What was meant to be a workshop turned into a 3-hour unexpected hang with some of my closest people.
We laughed, we talked, we stayed in it together. It wasn’t what I planned—but it was still something real.
So I had my moment.
Then I laughed.
Then we packed it all up.
Because sometimes things don’t go the way you imagined…
and you still get to decide what you do with that.
We go again. 💛
stressregulation
STOPLIGHT SERIES #6- what about red?🛑
Most people don’t recognize when Red sneaks in.
It can look like:
- Low energy
- Avoided phone calls
- Frequently cancelled plans
- Growing disconnection
- Missing of important details
But there’s a difference between “just being tired” and shutdown.
Between needing a break…
And having a nervous system that has quietly pulled the plug.
In stress physiology — known as Dorsal Vagal Shut Down — there’s a state where the body conserves energy after prolonged stress.
It doesn’t look dramatic.
It looks flat. 😑
Like the spark is gone.
The tricky part?
You usually arrive there slowly, by normalizing Yellow for too long.
Constant push.
Constant override.
No time for genuine resets.
In today’s Stoplight Series video, I unpack what quiet Red actually looks like — and why recognizing it early matters.
Because “pushing through” isn’t resilience.
Quietly numb is NOT the same as calm.
And without capacity, you cannot just snap out of it!
If this feels familiar, watch the video.
Awareness is the first step down the stress staircase.
And if you’re ready to get out- reach out! This is my speciality!
I’ll help you get closer to green 🟢 one small embodied step at a time.
STOPLIGHT SERIES #5 - The Exhale Audit
How is your exhale representative of how you’re managing your stress??
Most people try to control their breath when they’re stressed.
Today, I’m more interested in whether you’re even aware of it.
Before you fix anything, pause and notice:
• Are you holding your breath or breathing shallowly?
Is your exhale short and tight or slow and relaxed?
• Does it feel braced? Or fluid?
• Are you pushing it out or does it seep out?
• Is it naturally through the nose or through the mouth?
Your exhale tells the truth about your nervous system.
When we live in constant Yellow (fight-or-flight), our breath is often held and when it finally does come out, it can be effortful and compressed without us realizing it.
This week in my Stoplight Series, we’re not learning a new breathwork technique. We’re playing with awareness. Because awareness is what gives you choice.
This is not a ‘technique’, but I offer you one simple refinement that makes any centering breath more effective:
👉 Let your exhale be slightly longer than your inhale — and let it leave your body without force.
- No dramatic breathing.
- No performance.
- Just a softer, slower release.
That’s often enough to nudge your system back toward Green.🟢
Small awareness.
Ongoing practice.
Big shift.
Drop a comment if you noticed something new or surprising about your breath.💨
03/28/2026
Ever wish you had more space for calm within your crazy days??
I’ve got you!
Your body is a powerful tool and learning how to use it to your advantage can change your entire day ( and life!).
Come join me to learn some simple ways to regulate your nervous system throughout the day so that you don’t have to wait for that weekly yoga class…, that elusive meditation…. or that constantly rescheduled nature walk.
These are short practises you can do right at your desk, while you’re driving, between meetings or kid chauffeuring …
Simple.
Actionable.
Immediately applicable.
And the best part is …
it’s by donation. 🫶🏽🫶🏽🫶🏽
I’m raising money to sponsor 10 girls through Confidence Programs .
I first learned about this charity at group and I LOVE what they stand for.
Every dollar you contribute will help support a young girl to grow up with tools to be a confident woman who looks after both herself & her community.
Come join me!! And bring as many friends as you can!!
Hope to see you there.
Stoplight Series #5: Give Your Eyes a Break, Reset Your Stoplight
Eyes locked on screens? Time for a mini reset. 🟢
Squinting, staring, scrolling… it’s how most of us spend our day. And your body notices. Every little stress hit keeps your system in yellow — small cortisol jolts all day long.
There’s a one-minute body hack you can do anywhere that interrupts your normalized yellow, nudges your nervous system toward calm, and helps you tap into your green zone.
It’s simple and backed by body science (hint: your eyes + vagus nerve = your brain noticing safety & calm).
Want to feel it in real time? Watch the quick video — your eyes, mind, and body will thank you. 👀
STOPLIGHT SERIES #4: Vocal Reset: Shake Stress Out with Your Voice
Ever wonder why kids hum, or why a song can move you to tears? 🎶
There’s a reason. Your voice isn’t just for talking—it carries emotional resonance and is a natural way to release tension and frustration.
Kids hum and sing without thinking because their bodies already know how to shake off stress (it’s us adults who try to shut them up and supress this natural knowing).
Artists and musicians tap into this all the time too. And research shows that activating your vocal cords actually stimulates your vagus nerve, nudging your nervous system into calm mode.
In today’s Stoplight Series video, I explore how you can use your voice—not just your mind—to release stuck energy and reset your system.
Curious how? Watch the video and feel the shift. 💚
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