Hello anxiety, old friend – we meet again.


Today as I was driving, I felt a familiar constriction in my chest.

Then I sighed.

Followed by a yawn, and a second sigh.

Oh dear – I thought to myself – I’m in fight or flight mode.

Now, recognising this in itself is an amazing feat. As someone who has struggled with anxiety since I was six, it has taken me upward of 20 years to learn how to read these warning signs in my body alerting me to an impending ‘danger’ created by my mind, and my mind alone.

That doesn’t make an anxious onset any simpler to manage though. Once it arrives, the only thing you can really do is ride it. Lucky I have a tool kit of ways to manage an anxious spiral – and part of that is acknowledging it for what it is.

Yep, I still get anxious from time to time. But moments that used to leave me in a panicked state, hyperventilating and gasping for air, rushed to emergency in the most extreme moments (three times to be exact) because I was convinced my throat was closing up, or I was dying, are now few and far between.

My last panic attack was February 2016. 18 months ago.

For those of you who have experienced anxiety (or universe forbid, a panic disorder) you know how exciting a feeling it is when the gaps between your last episode get longer and longer.

Now don’t get me wrong, this has been years and years in the works. My rock bottom in 2015 saw me having panic attacks weekly, if not daily. This whole way of living without panic is relatively new for me in the scheme of things, and something I continue to work on.

So today, when that familiar feeling rose in my chest, sinking my stomach, blurring my vision and making me want to run scared – here is what I did instead…

Sat with it

I really noticed it rising as I was driving – I guess because your mind can really settle here. I noticed the chest breathing, the sick tummy feeling, my mind with a million tabs open, and almost laughed to myself “hello anxiety”. One of the easiest ways to diffuse feelings of anxiety is to NOT resist it. Because a lot of the time feeling anxious can make us feel MORE anxious – why is this happening, what if I stop breathing, what if this becomes a panic attack, should I pull over, but I have been doing so well, why now?

You guys know what I mean. Instead, I acknowledged it for what it was. My body perceived I was in danger because of the way I had been behaving over the last week or maybe even month. Fight or flight response is our bodies way of PROTECTING us. So I thanked my body for doing this, but also reminded it – aloud – that all was okay.

I repeated the following affirmation until I really FELT it: I am safe. I am relaxed. I let life flow effortlessly. 

Focused on my breathing

Then, I directed my attention straight to my breathing. The only way to get our bodies instantly out of fight or flight mode, is to elongate our exhale breath. DON’T UNDERESTIMATE THIS STEP.

Here’s why it works:

Back when we were cavemen, fight or flight mode would switch on when we needed to get ourselves out of danger and to safety – you have all heard the sabre-tooth tiger analogy yeah?

A few physical changes need to take place to get our bodies to safety – and quickly!

One of the first things that happens, is our breathing shallows to our chest.


Because when we are running from danger, we don’t have the time to take deep inhale belly breaths do we?

This is why, when we feel anxious or nervous, you might find yourself yawning or sighing or finding it hard to catch your breath. It is because our bodies think they are doing the right thing by us.

The thing is, today we are engaging fight or flight like never before – and this can have detrimental effects including sore chests, feeling like you are going to pass out, hyperventilation and even false sense of heart attacks.

Makes sense right? Because we aren’t often in a life or death situation when anxiety sets on.

Which is why, the easiest way to remind our body it is safe, is to breathe deeply into your belly, and exhale for as long as you possibly can. Do this until the shallow breathing subsides – you have told your body it is safe. You can’t run from danger and belly breathe at the same time. (Another reason to make meditation and/or yoga a daily practice!)

Acknowledged WHY I was feeling this way

I started to curiously question where my anxious onset stemmed from. But this is important – it wasn’t in a worried or judgemental way. More like a curiosity – hmmm, I wonder why my body thinks it is in danger?

This was easy for me to pinpoint – with Lola going into surgery on Tuesday, I knew my adrenaline levels were peaking, and truth be told probably hadn’t done enough to level them out again once her surgery was over. So my adrenals were fired up and ready to POP because I was pushing through the last few days, not taking too much solid rest time for myself.

In acknowledging the WHY, I was able to reiterate to myself there was actually nothing to be worried about, that everything was okay (as it always is) and that there was nothing my body needed to protect me from.

Spoke to someone (a few people actually) about it

I am lucky to be surrounded by amazing friends and family who ‘get’ what anxiety is like, and how it can flare up out of nowhere. The worst thing we can do as anxious folk is keep it all to ourselves. Sometimes – scrap that, all the time – the best thing is to just admit how we are feeling, and talk it out with someone.

I spoke to my Dad (who has had his own battle with anxiety and is a wealth of knowledge and understanding), one of my besties and my partner.

It’s nice to have people who hold space for you – who let you speak, and know not to say ‘Just don’t worry’ (never tell an anxious person not to worry). Find your key people and have them on speed dial the next time an anxious flare up arises (because it most likely will).

Actually – on that. If you have anxiety, it is highly likely that no matter WHAT you try, you will feel more anxious than usual at times. That is not to say you will always have panic attacks. But it is also just a simple reminder that too often we set ourselves up for failure in thinking this will go away forever.

Rather than thinking in this way, start to learn how best to manage your anxiety so that your moments between episodes get longer and longer. That way, the next time an anxious spiral does arise, you are prepared rather than shocked.

Took the afternoon off to rest

I got home from my full day, with a bunch of items on my to do list (including writing this which is meant to be sent tomorrow morning) and ignored them all.

I put on my trackies, took off my bra, cancelled my evening appointment, and dived under the covers and slept for 2 hours. Fight or flight is super taxing on our bodies and we must do all we can to recalibrate when we notice we are operating from an anxious state. It tells our adrenals not to worry.

Once I finish writing this, it will be bath time with my lavender oil, and some trashy TV (although is the Bachelor REALLY trashy? #amIright?)


Fuck I love a good cry. All of that pent up energy and anxiety has to be released guys – in holding onto it, we set ourselves up for a lovely panic attack – which I know we don’t want. Just let it out, there doesn’t need to be a reason why. I cried for a good couple of minutes, and that was all I needed. I know the me tomorrow will thank me for it, when I wake up feeling more energised and less anxious.

Wrote this 

There is a real power in putting words to the page. Never underestimate writing as therapy – it is why us wellness folk swear by our journaling. When we write, we are literally pouring the words and thoughts and worries from our minds, out onto the pages – leaving behind a much clearer mental state than before. Then, we can work on filling our mind back up with beliefs and thoughts that truly serve us – this is where gratitudes and affirmations come to play. You cannot be anxious and grateful at the same time. Empty out those worried minds and replace your thoughts with positivity.

I have so much more where this came from and am excited to be co-hosting Transcending Anxiety Live in September – a full day workshop dedicated to managing your anxiety. You can find out more information and register your spot here.

P.S I don’t often ask for my posts to be shared, however this is an important one to me. Please share this post with anyone you know who suffers anxiety and let them know they are not alone.


My sleep time non-negotiables



It isn’t a secret how obsessed I am with sleep. When I hit rock bottom in 2015, sleep was the bane of my existence. I was walking around like a zombie, in the crux of a horrible adrenal fatigue, and even though I could feel the tiredness seeping into my limbs (preventing me from training – even yoga or walking was too hard for me) – I just couldn’t get enough sleep.

I would lie awake in bed feeling physically EXHAUSTED counting down the hours it would take me to drift off. And when I finally WAS asleep, it was one of those awful half-awake ones where it felt like I was back awake every hour. I could be lying in bed for 10 hours and get only a couple of hours of real sleep. No wonder I felt like I’d been hit my a bus on waking every day.

During that phase of my life, I weighed everything I ate, avoided gluten and dairy and sugar like the bloody plague, and exercised multiple times a day. I thought I was the epitome of health and yet my health came crashing down from underneath me. Oh the irony.

A big factor in this crumbling of my wellbeing?

Lack of sufficient sleep.

Which is why today I preach more about getting sufficient sleep than I do about exercise and eating well.

Because here’s the thing – we KNOW how to exercise. We also know how to eat healthily. But do we really know how to get sufficient sleep?

My time in practice, coaching hundreds of women in learning how to live their happiest and healthiest lives, tells me we have a LONG way to go when it comes to managing our sleep the same way we manage our health by other means.

Sleep is VITAL when it comes to:

  • Alleviating stress levels
  • Maintaining vital and positive energy
  • A rocking libido
  • Weight loss
  • Preventing disease including heart disease, stroke, cancer and diabetes
  • Managing mental illness including depression and anxiety

And yet phrases like “I’ll sleep when I’m dead” perpetuate the notion that sleep is for the weak. Actually, it is the opposite – you cannot be strong, physically, mentally or emotionally, without sufficient sleep.

I harp on all about the key facts of sleep here, if you are interested. Like how, we should be aiming for between 7-9 hours of UNINTERRUPTED sleep per night. It should take us 15 minutes to fall asleep at night.

If, like mine were, your eyes are popping out of your head in the realisation your sleep is not at all ‘healthy’ – don’t worry. Below are my top tips for managing your healthiest, best sleep ever. Stick to these tips for the next 30 nights and I guarantee you, you will be sleeping like a boss in no time (take it from the girl who has 9 hours uninterrupted a night – unless there’s a full moon, obviously!)


Melatonin is our sleep hormone. In cave man times, when the sun went down, our melatonin levels would rise, telling our bodies it was time for sleep. We would wake with the sun, which would decrease our melatonin levels.

Melatonin MATTERS when it comes to sleep, and is totally determined by LIGHT.

This is why it is so important to be in dim lighting at least an hour before bed time. We forget this, and spend time in bright lights, with back lit devices all the way up to shut eye, and wonder why we can’t switch off and drift to sleep. Because our poor melatonin levels are confused – they think it’s still day time!

Make the effort to transition to dim lighting an hour before bed – be it light dimmers, lamps or candles, and notice the impact this makes as you physically wind down before bed.

Additionally, in the morning, switch on ALL the lights and get yourself in brightness as much as possible! Bye-bye melatonin, hello morning burst of energy!

(Sleep-pro tip: Those people going for walks in the dark before bed? Not actually crazy – they are getting their melatonin hit right before sleep!)



As much as I know all about sleep, there are times when I need an extra push. Enter, magnesium oil. When I was in the holds of my fatigue, I took magnesium supplements to aid my sleep, which really helped me at the time. What I didn’t know, is you can actually use a body OIL that has the exact same effect! SO easy and damn effective!

Introducing SALT LAB. These guys have been a huge game changer for me recently, especially as my heightened adrenaline levels lately have lead to longer time than desired falling asleep.

What I didn’t know is our bodies only absorb 20-50% of oral supplements, and the additional stress this puts on our digestive system and organs is unnecessary when there is a body OIL available that works even more effectively! Our bodies are able to self regulate and absorb what is needed when using an oil, putting no additional stress on our organs and digestive system. PLUS, because the oil is is absorbed through our skin, it travels straight into our blood cells – talk about a quick hit!

After only 3 days of using this spray, my sleep was back to normal. Now I don’t go a night without it. Just spray on your belly – it is literally that simple! (If it tingles it means you may be deficient in magnesium, and can add it to a carrier oil like coconut oil.) You can read all about the effects of magnesium and sleep here: but just know, it has totally worked for me (and Trent too!)

(For your chance to win one of two SALT LAB sprays, jump on my Instagram page stat and check out the most recent post!)


There is a reason I am such a fan of baths before bed! Not only are they bloody relaxing, helping you to wind down and get into a relaxed state before dozing off, but the drop in body temperature when you hop out of a hot bath (or shower) signals to your body that it is sleep time.

This is also why some of us like sleeping with the fan on in summer, but a doona over our bodies. We KNOW intrinsically what the right body temperature is for sleep – too hot or too cold and it just won’t cut it. Aim for around 18 degrees.


I hate to be the bearer of bad news guys, but for a good night’s sleep you really need to get rid of your phones. And laptops. Even your Kindles. Back lit devices totally mess with our melatonin and also, we aren’t allowing our minds to really wind down. If you do everything else, but still scroll, and you have trouble with your sleep – it is time for the phone to go.

Try what I do – stick your phone on flight mode an hour before bed time and dim the lighting right down. That way even if you are tempted to check your phone, you won’t be distracted by anything! Switch up your phone for reading (using a warm lamp by your bedside), or writing down everything you are grateful for that day. We are all after more time in our day – so use this hour for YOU and make it pampering and productive.


Yes Hollie, I hear you think, we know you love essential oils. Well it’s true, I do. And one of my favourites is Lavender because of its calming properties – not just for anxiety and stress, but for sleep too. We diffuse lavender every night before bed (and while we sleep) as well as two drops on our pillow cases. We travel with it. My partner is the most masculine guy you will come across and whinges like crazy when we run out of lavender oil.

My bestie who was a bit cynical about this whole oils ‘thing’ started using lavender oil when I found out she never dreamed. This told me she most likely wasn’t getting the deep REM stage of sleep needed for full body rest and restoration. Her first night diffusing lavender and guess what? She had a dream. And sleep hasn’t been an issue of her’s since.

Want to know where to get the best quality lavender oil for your sleep? Send me a message and I will send you a sample!

Truth be told, I do a whole lot more in setting myself up for epic sleep – these just scrape the top of the barrel. If you are keen to learn more, I HIGHLY recommend reading Arianna Huffington’s SLEEP REVOLUTION (#girlcrush) – or just watch this space, as I plan my next ebook on all things SLEEP!

How do you ensure you are settled in for an epic sleep? 

BUY your Salt Lab Magnesium Oil here! 



My birthday present for you – 28 little life lessons in 28 years…PLUS a special gift at the end!


Well hello there! Fancy seeing me posting on a Tuesday!
I hope you don’t mind me showing up unexpectedly, but I am FULL of the excitement today!
Yep, I am still unashamedly excited every time another year ticks by on the calendar – I just LOVE birthdays. Not just mine – my partner’s, my family members, my friends. Birthdays are a time to practice gratitude for gracing the earth for another beautiful year of memories, and reflect on the growth that has occurred. Ageing to me is EXCITING! Another year of growth, and wisdom and memories? BRING IT!
So today, to celebrate my birthday with all of you, I wanted to share 28 little lessons I have learned in the past 28 years of my life.


I ALSO want to offer all of you a special birthday prezzy from me at the end of the blog post – because you guys deserve to celebrate too right?!

  1. Life is short – don’t waste it working a job you hate
  2. Find what makes your heart sing and what you would gladly do for free – THAT is your passion and true calling
  3. If you don’t like the gym, quit it. Stop wasting money on a membership and find exercise you truly enjoy
  4. Naturopathy will change your health for the better in every way – find a good one. Heck, see MY naturopath
  5. Going to events that interest you on your own doesn’t make you a loser – it makes you the coolest person in the room (and also allows you to attract likeminded cool people!)
  6. Your friendship circle will change over time – but your soul sisters will stay forever
  7. It is better to have a small circle of intimate friendships than spreading yourself thin over multiple draining friendships
  8. LOVE is the answer. Always. Make it your intention every single day
  9. Random acts of kindness are totally underrated and the easiest way to make you feel better about yourself
  10. Gratitude prevents anxiety. Commit to it daily
  11. Vulnerability is powerful. People don’t want to hear that everything is always sunshine and rainbows – they want to RELATE to you, and sometimes that means not having your shit together – and that is okay
  12. Swearing doesn’t make you a bad person. Sometimes it’s fucking necessary
  13. Money is energy. Train your mind to look at life as abundant and you will attract all the wealth in the world
  14. Self worth is the key to being successful in any area of your life – if you don’t value yourself you don’t value your life
  15. Having a mental illness does not make you weak – and the strongest thing you can do is seek help from a therapist, psychologist or expert in treating your mental health
  16. There is such a thing as burnout, and it is so much more debilitating and troubling than you would realise. It is also entirely preventable
  17. Mama Earth needs to be respected – she is our source for LIFE – air, water, food, essential oils – we need to get our shit together in looking after her
  18. Essential oils are the greatest wellness support I have invested in
  19. There is nothing wrong with network marketing – it is your APPROACH and authenticity when working within it that matters
  20. You can have all the social media followers in the world, but if you’re a dickhead, it doesn’t change much
  21. Life can change in an instant. Tell people you love them
  22. SLEEP IS SO IMPORTANT. Don’t underrate it. Make it as important a priority as eating well and exercising
  23. Eat organic, cut out gluten and don’t restrict yourself from anything. DON’T DIET. Throw out your scales
  24. Make space in your week for nothingness. This is where the magic happens
  25. Oracle cards, meditation, affirmation work and feeling connected to a ‘source’ – be it God, the Universe or whatever else you believe in – is KEY to optimal wellbeing
  26. Nothing beats travel. Stop saving for a mortgage and book a flight to a place you’ve never been before
  27. There is more to life than settling down with a house – unless that is your ultimate goal. But if you are just doing it because everyone else is, think twice
  28. Writing is the best therapy you can gift yourself – and it’s free!

I would love to hear your little life lessons – what have you learned over the span of your life?

Because birthdays are ALL about generosity, I would love to gift you all, for the next 24 HOURS ONLY, 28% off your next (full price) session booked with me.
So that means $42 OFF! I have never done this before but birthdays are to be celebrated for all of us right?


For anyone wanting to redeem this offer ($108 instead of $150 – #winning) – simply book your session with me NOW here.


I will be keeping tabs on the bookings for the next 24 hours, so where it says pay $150 in your confirmation email, know that for you it means $108.


But I have to stress, it is only valid for the next 24 hours – so come 8am on Wednesday August 9 2017, the deal will be FINISHED.


And THAT my friends, is my birthday present to you.


Now, if you excuse me, I am off to eat cake.




Hollie xx