Contact Annie

Need to get in touch? Use the form on the right to send me an email and I'll get back to you as soon as possible.

2821 Erica Place
Nashville, TN, 37204

(615) 767-3416

Information about Annie Waugh, LMT, IMC.  Certified Advanced Practitioner and Instructor of NST - Neurostructural Integration Technique.  Annie is also a provider of Interactive Metronome Therapy, Douglas Heel's Muscle Activation technique and health and lifestyle education and coaching.

Blog

Réa Wright's Online Parenting Summit

Annie Waugh

TeleSummit social share b.png

Join my friend and colleague Réa Wright for a series of intimate conversations with Me and other remarkable mothers, entrepreneurs, thought leaders, and 3 amazing teenagers. We will be diving deep to explore what it means to be an authentically connected and engaged parent and why it’s critical to walk the path of self-discovery and healing as a parent.
#RealTalk #ParentingJourneys


Join us here for FREE: http://www.reawright.com/real-talk-journeys-in-parenting.html
 

Un-buzzing the latest buzzword: ANXIETY

Annie Waugh

** As seen on Leslie's List!

Anxiety seems to be the new, American way of life. Everywhere you go, you hear something about anxiety or people dealing with it to one degree or another.  While it’s manifestations are as varied as the people navigating it, there are lot’s of great, natural solutions. Let’s walk through the basics of what anxiety actually is, and some ways to support your body to resolve it naturally!

 

First, let’s look as what it is… Anxiety is not an emotion, but rather a neurological-physiological response to emotions that are subconscious, buried, or repressed.

Anxiety can be seen in many different forms. Some people experience “panic attacks” or “anxiety attacks”  intermittently, and feel fine otherwise;  while others are in a constant state of anxiety to some degree. Other individuals can’t sleep, while others still can hardly keep from lying down because they are so tired all the time. No matter what the experience of the person, anxiety can always be traced back to an event/experience/emotional conflict that triggered the individual's “Fight/Flight Response” in their nervous system, which then did not receive the cues needed to come back out of that state. The nervous system (the Vagus Nerve in particular) is then stuck doing something I call “Looping Fight/Flight."

When Fight/Flight is engaged blood vessels in the stomach shut down (causing butterflies, queasiness, etc), and blood flow to the organs that maintain your body (organs doing jobs such as: cleaning, filtering, and repairing the body) is decreased.

When the body is anxious, Cortisol is produced, which shuts off growth hormone production thus disrupting hormone balance, increasing heart rate and rerouting blood flow and energy to the extremities as the body needs to focus all resources and energy on fighting off the “attacker.” That part of the brain has no idea what the “attacker” is and could be a bear trying to eat you, for all it knows.

Secondly, the immune system is shut down, because it takes so much energy to protect, repair, and heal the body. When Fight/Flight is engaged, the brain thinks the biggest threat is outside the body and reroutes all resources and energy accordingly.  A bear is a much bigger threat than a bacterial infection!

*Interesting side note: Stress hormones are given to transplant patients to shut down their immune systems to keep them from rejecting the new organ.

When cortisol is produced a message is imprinted into the subconscious mind communicating something along the lines of: “I’m not safe," “I might die," etc.

As mentioned above, if the brain doesn’t receive the proper cues to down-tune back out of Fight/Flight, it begins “looping” it.

A popular question regarding anxiety is: Can anxiety be passed on from parent to child? Absolutely. Scientific findings of hereditary anxiety date back to 1966 (Rakoff, Sigal and Epstein).  It’s important to note, however, that doesn’t mean the child has to live with anxiety for the rest of their life.

This is all happening through the Vagus Nerve, which is a unique Cranial Nerve that has multiple jobs including: facial muscle, auditory, cardiovascular, and digestive function; it also has a crucial role in signaling the part of the brain that can interpret and understand social cues.

There is a great deal more information on all of this, but my hope in going over those aspects of this system is that you may better “connect the dots” see how implementing some Vagus Nerve toning strategies can help you, and those you love, in supporting your health.

Ok, excellent.  That’s all fascinating, but what do we do about it? Can we get better or find some degree of relief? 

Yes, absolutely!

When the Vagus nerve as been at full-tilt for a long time and everything it is enervating as been receiving those Fight/Flight signals for as long, you can imagine there is some “clean up on aisle 5” to be done.  So just take it a step at at time and keep adding *one more good thing.  I help people with this every day, so if you are navigating life with anxiety, know that you are in good company and this doesn’t have to be a lifelong battle.  There’s lots of help and support for you!

NST very specifically down-tunes the nervous system out of Fight/Flight (sympathetic) and into Rest/Digest (parasympathetic) and teach my clients how to do some specific muscle work with the Psoas muscle and Vagus nerve to deactivate that “looping”.  This is one very helpful component, but there are lots of things that will help bring back proper tone to the Vagus Nerve, so here is a short list to get you started!   I encourage you to begin adding some of these in to your life and enjoy the benefits!

 

1 Music.  One of the most healing components of the entire list.  Singing, playing an instrument and/or listening.  Best therapy in the world - nothing heals the nervous system faster than music!

2 Gratitude and Kindness.  Focus on giving it and you will start firing the myalenated vagal fibers and be bathed in the cues of safety and in that state you are not recruiting defense signals.

3 Warm contact. A warm handshake, a hug… to feel safe in the arms of another appropriate mammal.  :)  Some people don’t feel safe with other people, but dogs are a miracle.  Warm contact produces oxytocin which is cardio-protective, and also takes us back to those cues of safety.

4 Social engagement to the level the person wants.  Some are introverts and others are extroverts.

5 Essential Oils.  Lemongrass, Wild Orange, Frankincense and Vetiver are particularly good for Vagus Nerve and the Amygdala (trauma “center” of brain)    As a healthcare practitioner, I recommend dōTERRA because I’ve tried and researched so many different essential oil companies.  I have seen and experienced the best results, BY FAR, with this brand over the others. 

6 Grounding: Feet in the grass, breathing deeply, relaxing.

7 Yoga: restorative yoga, Baptiste, Pranayama, Kundalini... whatever you are drawn to

8 Meditation: I really love the "Headspace" app and all of Michelle Chalfant's meditations are fantastic - she even has a 1-minute meditation for those who "have no time"!  ;-)

9 Breathing Deeply and Slowly: lots of great videos out there

10 Laughter

11 Prayer

12 Tai Chi/Qi Gong

13 Exercise

14 Massage

15 Fasting:  with guidance from your trusted healthcare practitioner;-)

16 Nature… Fresh Air, Sun, Water… whatever calms you and makes you feel safe.

17 Weighted Blankets:  You can buy them or make them at home!  Incredibly calming and soothing to the nervous system. 

18 The Adult Chair - Michelle Chalfant: This model is absolutely the most effective way of processing emotion I've ever encountered.  In my own recovery journey from PTSD, it was the combination of NST and Michelle's Adult Chair work that brought me all the way back.  I tried lots of other counseling models (so many!)... Michelle was a God-send for me, I hope you'll check out her site, podcast and workshops!

Additional Sources

** Dr. Stephen Porges, Poly-Vagal Nerve Theory

**Dr. Bessel Van der Kolk, The Body Keeps the Score

**Dr. Ruth Buczynski, NICABM

**Joseph Cohen, SelfHacked

8 Top Essential Oils for Emotional Support and How to Use Them

Annie Waugh

Everyone seems to be talking about essential oils these days, so what is all the fuss about?   

When sourced and produced properly, essential oils are some of natures most potent and effective tools for supporting health and wellbeing.

Essential Oil use can be traced back to every ancient culture. There have even been jars of essential oils found in Egyptian pyramids that were still in good condition!

What are Essential Oils?
Natural aromatic compounds that come from the protective oils in plants. They are found in roots, stems, leaves, flowers, sap, bark, seeds and citrus peels. They are generally steam distilled, or in the case of citrus oils, cold-pressed. These oils are protecting the plants from pests, bacteria, fungi, environmental threats, etc. and they can do the same for us!

The chemical make-up of each oil depends upon where and how it’s grown, harvested and extracted. Each oil has unique characteristics with wonderful health benefits!

There’s a seemingly endless list of beneficial properties in essential oils, some of them are: antiseptic, anti-fungal, antiviral, anti-inflammatory, antioxidant, antibiotic, detoxifying, disinfectant, neurotonic, antispasmodic, digestive, regenerative… and the list goes on and on.

Here are some top oils to have on hand and some great ways to use them!

Frankincense

Frankincense

Frankincense - The King of Essential Oils    

  • Once you become an oil enthusiast you’ll start saying, “When in doubt…Frankincense.”
  • Most commonly known for it’s cellular support. You can put put one to two drops in a veggie capsule or directly into mouth.
  • Rub Frankincense on your hands after a long day of gardening for a warming and soothing effect.
  • This oil helps reduce the appearance of skin imperfections (think scars and wrinkles).
  • Can be applied to the bottoms of feet to promote feelings of relaxation and to balance mood.
  • Take one to two drops in a veggie capsule to support healthy cellular function.

Wild Orange

  • Diffuse to uplift mood and energy levels and to freshen the air. Add a drop to your water every day for a burst of flavor and to promote overall health.
  • Use in an all-purpose spray to cleanse and purify surfaces.
  • For an energy boost, dispense one to two drops in the palm of your hand along with equal parts Peppermint and Frankincense. Rub palms together and inhale deeply, then rub on the back of neck

Lavender

  • Apply over heart or take internally to reduce anxious feelings.
  • Add a few drops of Lavender to pillows, bedding, or bottoms of feet at bedtime to soothe and relax before sleep.
  • Keep a bottle of Lavender on hand to soothe occasional skin irritations.
  • Freshen your linen closet, mattress, car, or the air by combining Lavender with water in a spray bottle.
  • Use in cooking to soften citrus flavors and add a flavorful twist to marinades, baked goods, and desserts.
Emotional Aromatherapy Kit

Emotional Aromatherapy Kit

Reassuring Blend - Peace®

  • Promotes feelings of peace, reassurance, and contentment
  • Counteracts anxious and fearful emotions    
  • Diffuse at night time to promote a calming environment and restful sleep.
  • When experiencing anxious feelings, apply one drop to hands, rub together, and inhale deeply.
  • Diffuse or inhale before taking a test, presenting to a large group, or in times of worry or distress.
  • To calm an upset or restless child, apply to bottoms of feet.

Peppermint

  • Use a drop of Peppermint with Lemon in water for a healthy, refreshing mouth rinse.
  • Take one to two drops in a Veggie Capsule to alleviate occasional stomach upset.
  • Add two to three drops to your favorite smoothie recipe for a refreshing twist.
  • Place one drop in palm of hand with one drop Wild Orange and one drop Frankincense and inhale for a mid-day pick-me-up.

Respiratory Blend - Breathe®

  • Diffuse, inhale directly from palms, use outside, or rub on chest or feet when seasonal and environmental threats are high.
  • Diffuse at bedtime for a restful night’s sleep.
Vetiver root

Vetiver root

    
Vetiver

  • Add 1–2 drops to tea or hot drinks during winter time to promote immune-supporting properties*.
  • Use as a massage oil to calm emotions and anxious feelings.
  • Take a warm bath with a few drops of Vetiver essential oil for deep relaxation.
  • Diffuse with Lavender, doTERRA Serenity®, or doTERRA Balance® to calm emotions and lessen stress.
  • Use a toothpick to help get the desired amount out of container if Vetiver is too thick to get out of the bottle. A little goes a long way.

Digestive Blend - DigestZen®

  • Add a few drops to water to take internally or rub on the stomach before flying or taking a road trip for a calming aroma.
  • Have DigestZen on hand when enjoying heavy holiday meals to promote digestion.*
  • Take DigestZen with you when traveling or trying new foods to soothe occasional stomach upset.*
  • Add to water or tea to maintain a healthy gastrointestinal tract.*

 

Purity, Potency & Safety

    With all the oils popping up on the market, it’s important to know what you are buying. Particularly because not all essential oils are alike! There is very little government regulation on this industry, so at this point, it’s legal for companies to label their bottles, “100% Pure Therapeutic Grade Essential Oil” but it only has to contain 3% of actual oil in the bottle! I caution people to stay away form buying any essential oil off of a store shelf, because the most widely available brands on the shelves are more than 50% petrochemical filler… not safe for concentrated use! Another important note, regardless of brand: essential oils should not be used internally unless you see a “Supplement Facts” box on the side of the bottle.

    As a healthcare practitioner, I must do my research in order to be certain of the safety and efficacy of anything I recommended to my clients. So after researching many different essential oil companies, I found dōTERRA to be the only company producing essential oils that are absolute in purity, potency, and consistency. dōTERRA also happens to be a company of 100% transparency, giving online access to the third party testing results of every oil they sell. Last year I learned that Johns Hopkins also did their own research and chose to exclusively partner with dōTERRA for both the research and use of essential oils. So of course, that’s what I recommend to my clients.

    *Digestive health is absolutely crucial to mental and emotional balance.  A great many of the neuro-receptors for hormonal and brain balance can be found in the digestive tract.  They work like a lock and key mechanism - the neuro-receptors being the locks.  If those “locks” are jammed up with biofilms, candida, petrochemicals/pesticides/herbicides, and other toxins found in many conventional foods, those locks aren’t free to receive the proper “key”s and engage the body in the hormonal, emotional and mental balance that we might otherwise enjoy.  So be sure to work with your trusted healthcare provider for counsel on your digestive and overall health!

    If you would like to start supporting your health and wellbeing naturally with essential oils, I am happy to help you get started!

- Sign up for a FREE 15-minute wellness consult with me and I’ll be able to answer questions and help you start with the oils that will best suit your needs!  

- Attend my FREE Online Class on Emotions and Essential Oils!  Sign up here and come to the class in the comfort of your own home.. in your pj’s!

It's March already?!

Annie Waugh

Hi there,

It's been a very busy couple of months and I'm excited to share some new things with you, so here's the first!

I'm grateful and honored to be in the line-up on Susan Ruth's Hey Human Podcast.  Her podcast is fantastic - I love what she's doing and I hope you check out lots of episodes.  Here is the link to the one I'm on - hope you enjoy!   :-)

The Christmas Sale is ON!

Annie Waugh

'Tis the Season of Gratitude and Gift Giving

Two things to tell you about:

In the spirit of the season, I want to gift you with some Christmas love while you gift someone (be they human, canine or equine!) with any of my services:  

Purchase a gift certificate for any service and receive the same service for yourself at 50% OFF!!  Hurray!! Self-care for you for Christmas too!  This offer is available only through Christmas Eve; the gift certificates, however, are good for a year!

Secondly...  after holding off as long as possible, I will be increasing my rates a bit in January.  As Nashville has grown a great deal over the past few years, overhead has increased as well.  I am grateful to have this practice and look forward to continuing to serve you.  

I hope you'll take advantage of this Christmas gift that I look forward to giving you each year;-)

Wishing you an abundant and joyous Holiday Season!

xo
Annie

Epsom Salt Baths

Annie Waugh

Here is a great self-care practice that will have multiple health benefits in addition to a little stress-relieving break in your day!

Epsom salts are magnesium sulfate

Thanks to our high-stress and high-sugar culture, most North Americans are magnesium deficient.  Even when we are really careful about what we eat and trying to make our lives a bit saner, it’s estimated that the majority of the population is magnesium deficient to some degree.  There are lots of supplements on the market, but it's important to consult a healthcare practitioner about supplementing magnesium as it’s easy to get too much or take the wrong type.   (For more information on magnesium deficiency, here is an excellent article by Dr. Mercola.)

Getting your magnesium transdermally is safe and very effective!  

*However, if you are currently under a doctor’s care for a health concern, you’ll want to confirm with him or her that epsom salt baths are an appropriate addition to your protocol.

A cup or two of epsom salts is great for regular bathing, but if you need to do a therapeutic bath… try using a 6-pound bag.  Yes, the whole thing. 

First, fill your tub with filtered water (I use a water filter on my shower head/wand), whatever temp you prefer.  Add a few drops of essential oils to the epsom salts and then pour into the water.  Get in the tub and soak for 30 minutes.

You can do up to 3 of these therapeutic baths the first week.  From then on, move to just using 1-4 cups for regular bathing.  This will help support a good magnesium balance in your body without the worry of taking too much via supplements.

If you are like me and have a difficult time carving out time for a bath, you can soak your feet instead.  (I often soak my feet while working on my computer!)  Just use 4 cups of epsom salts in a foot bath, warm filtered water, essential oils and, again, soak for 30 minutes.

Here are some good essential oils combos for your baths!

Relaxation:    Balance & Lavender   OR   Bergamot, Ylang Ylang & Petitgrain

Sore muscles/joints:     Deep Blue, Lemongrass & Cypress

Soul Soothing:     Frankincense, Lavender & White Fir

Invigorating:     Citrus Bliss and & Peppermint


Soothe your Mind:     Lemon & Rosemary

Mood lifters:   Bergamot & Spearmint   OR   Wild Orange & Cinnamon

 

Enjoy!

xo

Annie

Last Altearah Order of 2016

Annie Waugh

We're placing an order - would you like to get in on this one?
Please call, text or email me by Tuesday, November 22nd, if you are interested in ordering any Altearah products this time around.  Our next order will be placed in the 1st quarter of 2017.

(615) 767-3416 text or call
anniewaugh@icloud.com

Are you due for an NST tune-up?  Try the new online scheduling system!  You can see what's available and take your pick.  

I'm in Cool Springs on Mondays, Wednesdays and Saturday mornings; and at the new location in Berry Hill on Tuesdays, Thursdays & Fridays.

Have a great week - I look forward to seeing you soon!

Annie

Is Spring almost here?

Annie Waugh

We've had a serious dose of Winter here in Nashville in the last couple of weeks and most of us are ready for Spring!  Particularly those who've been ice/snow-bound in their homes, but I received more than a few phone calls for emergency appointments after slips or falls on ice or hard landings from sledding.  So I want to reach out to everyone else and remind you to schedule that tune-up sooner, rather than later.   If you're feeling a little "off" after the past couple of weeks, an aptly timed tune-up can save you from needing multiple sessions in a row later.  ;-)

In any event, I hope you are all well and enjoying this beautiful sunny day!

xo

Annie

The right questions...

Annie Waugh

We are spiritual, intellectual, emotional and physical beings.  Each of those aspects is not hermetically sealed and separate from the others... rather, these components of who we are, are irrevocably interwoven.  So when we are burned out, exhausted, stressed and health is starting to falter... perhaps we need to step back and ask some different questions...

Photo and quote credit to: Molly Strong http://mollystrongheart.blogspot.com/2013/03/gabrielle-roth-four-questions.html

Photo and quote credit to: Molly Strong http://mollystrongheart.blogspot.com/2013/03/gabrielle-roth-four-questions.html

"In many shamanic societies, if you came to a medicine person complaining of being disheartened, dispirited, or depressed, they would ask one of four questions: "When did you stop dancing? When did you stop singing? When did you stop being enchanted by stories? When did you stop being comforted by the sweet territory of silence?"
~ Gabrielle Roth

Tumeric Tea Recipe

Annie Waugh

If you've asked me about inflammation in the office, chances are I've mentioned this to you... so here's the recipe...

Turmeric is an excellent natural anti-inflammatory in addition to it's many other benefits. 

*This is not a supplement or replacement for medications, as always, consult your doctor if you are on medications or believe you have a medical issue.  This is just an excellent way to do something supportive for your body and help it handle inflammation  ;-)

There are a variety of recipes for making turmeric tea, but this one is quick, easy and tasty:

 

1/2 t ground turmeric

1/2 t ground cinnamon

1 C. hot water

raw honey, to taste

fresh/raw milk, (optional) to taste

 

Put the turmeric and cinnamon in a measuring cup...

Pour hot (just under boiling) water up the 1 Cup mark and let sit for 10 minutes...

Pour through a fine strainer into your tea cup or mug...

and add a bit of raw honey and or milk to achieve the taste you prefer.  Enjoy!

Addition before subtraction...

Annie Waugh


So you’ve had enough of being: tired, sick, overweight, stressed, in pain, etc.. and you’ve decided to make changes so that you can feel better and be healthier. Fantastic!! I applaud you! Now where to start? I’ll be happy to point you to a few good resources, but first a wee bit of advice… because it can be really overwhelming to look at all the changes you might need to make in creating a better, healthier life.

When we went to school as children, we learned how to add before we learned to subtract. Pretty simple. And it’s a good way to start when making any kind of a change in our lives that we want to be lasting.

As you start surveying the vast landscape of “healthy living” and all those things you "should do", do yourself a favor and decide to begin by simply adding something good.  (And don't "should" on yourself.  More on that later)  Then add another and another… as you do this, you will start to feel better and find that you may just start dropping some of the not-so-healthy habits you’ve had, without much of a sweat. For some people, “cold turkey” is the best method. But if you just need a nudge to get your momentum going, try this!

Here’s a little list of good things to add, to help get the ideas flowing…

 

- Drink more water! Add an 8oz glass of water each day until you are drinking your weight in ounces.
- Have some dark chocolate if you’re craving a treat.
- Stretch like a cat for 10 minutes. It feels great and is actually really good for your body.
- Take a walk. Start with any amount of time you can spare (10 min. is better than nothing!) and focus on breathing the fresh air, and how good it feels to just get outside and move.
- Play music you love and dance and/or sing along.
- Try a fresh juice from a local juice bar.
- Find a book that is uplifting and spend 10 minutes a day reading it.
- Arrange to meet with a friend for coffee/tea/juice/walk/whatever. Connect in person.
- Spend 10 minutes a day in the “classroom of silence”… thank you Matthew Kelly
- Speaking of Matthew… Read the NY Times Bestseller, “The Rhythm of Life” by Matthew Kelly. You’ll thank me later. Really.
- Buy eggs or any other staple item - as many as you can - from a local farmer who doesn’t use pesticides/herbicides… you will taste and feel the difference!
- When you are getting exhausted/stressed - take a power nap (20-45 min).
- Find a new place to explore in the area where you live.
- Rediscover the library.
- Rediscover the park… the swings… the monkey bars…
- Make 30-second dance parties a new habit.
- Take a break from all screens at some point each day - shut ‘em all down and don’t be at their mercy for a while. (choose an amount of time for a break and stick to it!)

That’s just a start… go from there and add your own! Check back later for the “Subtraction” post. Until then, just go enjoy being good to yourself!


Happy New Year & Extreme Health Radio

Annie Waugh

No, I haven't been to Romania lately. But isn't it beautiful?!

No, I haven't been to Romania lately. But isn't it beautiful?!

Happy New Year!  I'm a bit late with a new year's post, but it's still January!  In any case, I hope you had a good break and are getting back into the swing of routine and enjoying the new year!

As I do some house-cleaning with regards to websites and blogs, I wanted to repost an interview I did last year and link to this fantastic website.  Justin and Kate have an incredible wealth of resources on their site.  Click their logo below and you'll find the page where my interview is archived, but do look around and explore all they have to offer!

 

9 Days 'till Christmas!

Annie Waugh

Do you want to give someone the gift of pain relief and/or improved health (NST)?  Supercharge your favorite athlete (Muscle Activation)?  Help a struggling student or someone with neurological issues or brain injury with Interactive Metronome (IM)? Pamper a friend or family member with some much needed stress-relief (Therapeutic Massage)?  And get a little something for yourself in return?! 

Remember, this is our only sale of the year!  Buy a gift certificate for any service(s) and receive the same service(s) for yourself at 50% off!  (2 services at 25% off!)  Purchase now and use anytime!

Gift Certificates do not expire!

You may come by the office to pick up a lovely gift certificate to put in the stocking or under the tree.  Or I'm happy to mail it to you!

CALL or TEXT

615-767-3416

Wishing you Joy & Peace!

xo Annie

Coming soon!

Annie Waugh

Welcome to the new site and blog!  Lots of construction so please pardon the potholes, but we'll have it up and running very soon!

xo