Dr Nicole LePera

10/11/2025

That feeling you’re in trouble, you’ll lose your job, or that you’ve made someone upset— that’s hypervigilance.

It’s your body in survival mode.

Here’s how to get yourself out of it:

1. Nutrition: eat nutrient dense Whole Foods. This will help your body start to repair, heal inflammation, and will let your nervous system function at its best.

2. Get sleep: make sleep a priority. Put yourself to bed at the same time in a cool room without any screens. Teach your body to sleep and wake up around the same time.

3. Get sunlight: get sun on your skin. Get outside. Nature regulates the nervous system naturally

4. Set clear boundaries: limit time spent in dysfunctional or chronically stressful environments. Yes, you might feel guilty at first— that’s ok. In time you’ll feel at peace

5. Practice breathwork and somatic healing: I have tons of practices in reels on my page. Somatic practices help your body release sympathetic (fight or flight energy)

10/09/2025

Tag someone who needs a reminder that they can do it, too

10/09/2025

10/08/2025

Addiction is a misguided attempt to self soothe. Apologies on the audio on this one— I hope the message is clear! Share for awareness. This matters

10/07/2025

Taking our 6 kids on a last minute trip! Any guesses where we’re going?🫣

10/06/2025

If you’re ready to heal from complex trauma .circle enrollment is *almost* sold out. Comment “ENROLL” then check your DM for your link to join our incredible community. If you miss this enrollment, you can join the next one in 4 months from now.

As always, complex trauma is something we can all heal. Our brains have something called neuroplasticity, which means they can change throughout life. And our body is always seeking homeostasis. The practice of emotional regulation, self soothing, and self compassion can completely transform how we experience life. Remember, your symptoms are just messengers. And you are capable, resilient, and the conscious creator of your life

10/06/2025

BOOKMARK FOR WHEN YOU OVER-THINK.

Over thinking is a shame response.

We over-think when we feel the shame of being exposed— as not perfect, not good enough, or as being defective in some way.

All of us have a go to coping response. For some it’s self isolation, replaying the conversation over and over again, social media scrolling, or binge eating. All of this is an attempt to numb the shame and soothe the dysregulation in the body.

Here’s what you can do when you get caught in the shame cycle from a comment:

1. Breathe and move: if you’re at work go into the bathroom. Shake your arms and legs out. Take *slow* deep breaths as you do it. If you have an urge to cry, let yourself. Tears bring the body back to a parasympathetic state.

2. Open your notepad or a journal: write down all the feelings that are coming up, what you wish you would have said as a “comeback” or anything else you’re thinking of that person. Don’t censor yourself or judge yourself. Being accepting of where you’re at instead of resisting the emotions will help to calm them.

3. Note the messenger: passive aggressive comments, attempting to making you look incompetent, or anyone engaging in a power dynamic reveals they’re struggling with their own communication. Typically, we think we *made* them react that way. Or they reacted because of what we did. In reality, this reveals how they feel about themselves. Don’t engage in an ego battle. Remind yourself you’re safe and that the *only* thing you’re responsible is responding as your highest self (this will help to break through shame and build confidence.

DO YOU OVERTHINK?

10/03/2025

Boundaries are your superpower.

They’re not to punish or to get someone to do something.

They’re your limits. They’re what you’re willing and unwilling to do based on your own comfort and values. And the follow through is about having your words match your action.

Strong boundaries give you confidence and the ability to trust yourself.

DO YOU HAVE CLEAR BOUNDARIES? Share in the comments…

10/03/2025

Fast paced, choppy, and frantic movement can put us into fight or flight. And most of the time we don’t even notice.

Use your consciousness to pause. And to slow down the body. As you slow your body slow your breathing. Notice how different you feel. You just regulated your nervous system.

Bookmark and remind yourself to do this at least one time every day

10/02/2025

It’s natural to feel emotional burnout when someone feels stuck. To break the pattern, remind yourself you can listen without fixing. Be honest if you need a break from the conversation and don’t shame yourself when feelings of helplessness and shame come up