Phoenix Rose Wellbeing

Phoenix Rose Wellbeing 🌹Safe spaces, circles & coaching for overstretched women. 🕯️
Reset. Reclaim. Rise. ✨
From chaos to clarity with mindfulness, Reiki & embodied movement. Rise.

Join our email sanctuary ⬇️

https://preview.mailerlite.io/forms/2478426/191623561299887915/share For the woman who does it all, but has forgotten how it feels to simply be. Hi, I’m Nicky. 🌹

I’m here for the women who are tired of "white-knuckling" their way through the day—juggling the mental load, navigating transitions, and living entirely in their heads. At Phoenix Rose Wellbeing, I provide a

down-to-earth sanctuary designed for you to drop the masks and find your fire again. My approach is a unique, multi-faceted bridge between Practical Coaching and Soulful Expression. I believe that true change happens when we involve the whole self. That’s why I blend the stillness of Mindfulness and Reiki with the creative spark of Craft and the liberating power of Dance. We don’t just talk about change; we move through it. We glide through three powerful stages:

• ✨ RESET: We quiet the noise, soothe your nervous system, and find your Navy foundations through Reiki and Mindfulness.

• 🌿 RECLAIM: We get you out of your head and back into your body. Through Movement and Dance, we reclaim your "Allure" and reconnect with the joy of being alive.

• 🔥 RISE: Through Empowering Coaching, you find the Gold—stepping back into the world with unapologetic clarity, purpose, and a stride that is entirely your own. No fluff and no judgment. Whether you're here for a 6-week transformative course, a dance-infused workshop, or a deep Reiki reset, you’ll find a space that is as vibrant as it is grounded.

📍 Proudly serving the Risca community and beyond.

🌿 Ready to find your stride? I’m a big believer in the power of a good connection. Drop me a message and let’s have a natter over a cuppa to see how we can get you dancing to your own rhythm again.

📱 07309 745 825 Phoenix Rose: Reset.

28/08/2026

Shaking It Off: Why Trembling is Your Nervous System’s Reset 🌿🐕
Day 17&18 of 25 days push ups raising awareness for PTSD, Depression and Anxiety,

Have you ever had a scary moment, a high-stress confrontation, or an intense panic wave, and noticed your hands shaking afterward?

Most of us were taught to fight it, suppress it, or feel embarrassed by it, thinking: "Pull yourself together!"
But in somatic healing, shaking is medicine.

Animals in the wild do this instinctively. Watch a dog after a tense moment—they give a full-body shake to discharge the adrenaline and return to baseline calm. Humans have the exact same natural mechanism, but we often trap that energy inside our tissues.

✨ HOW TO TRY SOMATIC SHAKING SAFELY:
Before releasing stress, we always prioritize containment and safety. You don't need a wild, chaotic shake to get the benefits!

1️⃣ Anchor your base: Stand with your feet hip-width apart and keep a soft bend in your knees.

2️⃣ Start at the extremities: Gently shake out your hands, wriggle your fingers, or bounce lightly on your heels.

3️⃣ Keep control: You choose the speed and intensity. If your system feels overwhelmed at any point, pause, press your feet firm into the floor, and place a hand on your heart.

4️⃣ Add the sigh: Let out an audible exhale (aaahhh). Vocal release signals safety directly to your vagus nerve.

🤍 A GENTLE REMINDER:

Trembling isn't a sign that you are falling apart. It’s a sign that your body is working for you, trying to complete the stress cycle so you don't carry yesterday's tension into today.

💬 DO YOU LET YOURSELF SHAKE OUT TENSION? Try giving your hands a gentle shake out today and let me know how your body feels below! 👇

📍 Support Resources: MIND: 0300 123 1619 | Combat Stress: 0800 138 1619
# stressrelease

27/08/2026

Not Just "Movie Scenes": The 4 Types of Flashbacks 🌿⚓

When we talk about flashbacks, most people imagine vivid films playing behind their eyes. Because of this, so many women ask me: "I don't see images, so why do I suddenly feel so overwhelmed, small, or exhausted?"

Trauma memory is stored across the brain and body. Here are the 4 main ways flashbacks actually show up:

🧠 1. VISUAL: The classic type where you see images, snapshots, or full scenes playing in your mind.

🌊 2. EMOTIONAL: Coined by Pete Walker, these have no pictures. Out of nowhere, you are flooded with the exact emotional state of past trauma—intense shame, terror, or feeling small and helpless.

🫀 3. SOMATIC (BODY): Your body physically remembers what your mind tries to forget. Unexplained pain, chest tightness, nausea, or an urge to curl up without a medical cause.

👂 4. SENSORY: Triggered by a smell, sound, tone of voice, or touch that instantly drops your nervous system back in time.

⚓ WHAT TO DO WHEN A FLASHBACK HITS:
Your nervous system has temporarily lost its anchor in the present. Use your physical body to signal safety:

1️⃣ Name it: "This is a flashback. It’s an old memory expressing itself in my nervous system."

2️⃣ Feel your boundaries: Press your feet into the floor or press your palms together.

3️⃣ Orient to NOW: Look around the room and speak out loud: "I am safe, and the danger has passed."

Be deeply gentle with yourself afterward. When the energy dissipates and your body trembles or feels drained, rest and have a quiet cuppa. 🤍

💬 DID THIS HELP CLEAR THINGS UP? Which type was new to you? Share below and save this post for later! 👇

📍 Support Resources: MIND: 0300 123 1619 | Combat Stress: 0800 138 1619

25/08/2026

Activation vs. Triggers: Catching the Storm Before It Hits 🟡🔴

We often use the word "triggered" to describe any time we feel upset, stressed, or uncomfortable. But in somatic work and nervous system regulation, there is a crucial difference between being ACTIVATED and being TRIGGERED.

Learning to spot the difference is how you stop an emotional spiral before your protective survival responses take over.

🟡 ACTIVATION (The Yellow Light)
Activation is your nervous system’s early warning signal. It’s a rise in physical energy meant to alert you to potential stress.
How it feels: A slight flutter in your stomach, clenched teeth, a sudden spike in body heat, or shallow breathing.
The key: Your conscious, thinking brain is still online. You have a window of choice!

🔴 TRIGGERED (The Red Light)
A trigger happens when your nervous system bridges the present moment to past trauma or threat.
How it feels: Complete hijack into Fight, Flight, Freeze, or Fawn. Tunnel vision, intense panic, urge to lash out, or total physical shutdown.
The key: Your survival brain is in full control, reacting as if past danger is happening right now.

🌿 HOW TO INTERCEPT ACTIVATION BEFORE IT ESCALATES:

1️⃣ Recognize your early "Yellow Lights": Get curious about what your body does first when stress enters the room.
2️⃣ Apply Containment & Breath: Slow down. Try a physiological sigh (two quick inhales through the nose, one long slow exhale through soft lips).
3️⃣ Orient to the Now: Touch something solid nearby. Remind your nervous system: "That was then, this is now. I am safe in this room."

Catching activation isn't about stopping your body from feeling—it’s about giving yourself the safe space to respond instead of react. 🤍

💬 WHAT IS YOUR FIRST "YELLOW LIGHT"? Is it a tight jaw, a racing heart, or holding your breath? Let’s share in the comments below! 👇

📍 Support Resources: [Link in Bio/Comments] | MIND: 0300 123 1619 | Combat Stress: 0800 138 1619

21/08/2026

Grab a cuppa—it’s a 50-push-up, 2-day catch-up kind of post! ☕️💪

Looking back at my post from this exact day last year, I was at an event talking about anxiety, depression, and CPTSD with a big smile. To look at me now, you wouldn’t know I’ve lived with depression, anxiety, an eating disorder, and CPTSD for 30+ years.

But I have. I’ve worked hard to find my smile, reclaim my muchness, and fully be me.

Fast forward to today: life parallels itself. I was at another event meeting people for the first time. Did the anxiety show up? Of course! I’m human—flawed AND fabulous! 🪩
Here is how I managed it today:

🌿 Listening to nature: Using birdsong to anchor into the present moment.
👣 A short nature walk: Letting the earth settle extra nervous energy.
🫁 Grounding & BEING: Breathing through tension rather than fighting it.
📱 Connection: Messaging a friend for a quick "wish me luck" and that vital reminder: "You've got this. Just be yourself."

🪨 THE BOULDER & PEBBLE ANALOGY
In CPTSD, the "C" stands for complex. One large boulder and a pile of small pebbles weigh the exact same. Trauma accumulates, but as your nervous system grows resilient, the time between spirals lessens. What used to feel like an all-consuming black hole eventually becomes just a grey day.

Recovery isn't about never feeling anxious. It’s about building safe spaces—inside yourself and with others—where you can be anxious one day and radiant the next. Both are welcomed. No judgment.

💪 50 PUSH-UPS DONE FOR DAYS 11 & 12! ( and a slight fall through the door!)💪

If I can navigate these moments, so can you. You are stronger than you think, you have done hard things, and you deserve to breathe easy. 🤍

💬 HOW DO YOU PREP FOR HARD DAYS? What is your go-to anchor when walking into high-anxiety spaces? Share yours below! 👇

Unbound is on TONIGHT—and there is a space waiting just for you. 🕯️💃Between the 25-day push-up challenge and life moving...
21/08/2026

Unbound is on TONIGHT—and there is a space waiting just for you. 🕯️💃

Between the 25-day push-up challenge and life moving fast, I haven’t shouted about tonight's session as much as usual! But if your nervous system is feeling heavy, your body feels tense, or you’re simply exhausted from holding it all together... this is your invitation.

🤔 "WHAT ACTUALLY IS UNBOUND?"
People often ask me how to describe Unbound, and I get why it’s hard to put into words!

It isn't a strict dance class, and there are no complex routines to memorize. Unbound is movement for wellbeing.
Drawing on over 12 years of teaching Bellydance and Burlesque, I created Unbound as a safe, trauma-informed space to help you:

✨ Release trapped stress and tension from your nervous system

✨ Reconnect with your body at your own gentle pace

✨ Shift from 'surviving in your head' to feeling safe in your skin

✨ Express yourself freely with zero judgment and zero expectations

🌿 COME AS YOU ARE. LEAVE AS YOURSELF.

You don't need any dance experience. You don't need to "look" or "move" a certain way.
Whether you turn up tired, anxious, radiant, or quiet—you are welcome exactly as you are.

📍 WHERE & WHEN:
📅 Tonight!
⏰ 6-7pm
🏢Channel View Community Centre Risca

💬 WANT TO JOIN US TONIGHT?
Send me a quick DM or drop a 💃 in the comments below to grab your spot. Let’s come home to ourselves together tonight. 🤍

18/08/2026

Day 10 of 25, rang awareness for PTSD, CPTSD, depression and anxiety.

Going Off Script 🤍🌿

Going off script today and sharing straight from my heart. 💭

The nervous system—the very system designed to keep us safe—shows up in our everyday lives in ways we don't always expect.

I haven’t posted for a few days. Why? Because I was scared to be seen.

Even though I set up Phoenix Rose to help people, to share tips and techniques that work, and to share my story so others know they aren't alone and that there is hope... I had a wobble.

My nervous system—the part of me that has historically kept me safe by keeping me small—made it incredibly difficult to show up and be seen.

Putting myself out there triggered that exact same system. The one that:
❌ Stopped me from trying new things

❌ Kept me from being open to new possibilities

❌ Closed me off from life-changing opportunities

✨ BUT HERE I AM. SHOWING UP UNCOMFORTABLY AND IMPERFECTLY. ✨

Because here is the truth about nervous system work: when you try new things, you retrain your system to recognize that YOU can keep yourself safe.

The unknown is uncomfortable. Boundaries and new experiences can feel terrifying. But you can still turn up, participate, and do the things you want. You can expand into who you truly are.

I am here today:
Human
Fallible
Flawed
And Fabulous
And I am going to keep turning up. 🤍

💬 TO ANYONE ELSE FEELING THE URGE TO HIDE:
Where is your nervous system asking you to play small right now? Drop a 🌿 in the comments if you are choosing to show up uncomfortably with me today. You don't have to be perfect to belong.

14/08/2026

Day 9 of 25: The 5-Sense Grounding Reset 🧠🌿

Welcome to Day 9! Have you ever experienced a moment where panic suddenly takes over, or your brain feels like it completely "checks out" (dissociation)?

When our nervous system senses overwhelming stress, it loses touch with the present moment—it thinks the old danger is happening right now.

The fastest way to tell your brain "We are safe in this room today" is through your physical senses.

🧘‍♀️ THE 5-4-3-2-1 GROUNDING TECHNIQUE

Next time you feel anxiety, panic, or brain fog creeping in, pause and name:

👁️ 5 things you can SEE: (A lamp, your coffee mug, a tree outside, your shoes)
✋ 4 things you can FEEL: (Your feet firm on the ground, the texture of your jeans, the cool air on your skin)
👂 3 things you can HEAR: (Traffic outside, the hum of the fridge, a bird singing)
👃 2 things you can SMELL: (Your essential oil blend, fresh coffee, room spray)
👅 1 thing you can TASTE: (A sip of cold water, a mint, or just noticing the present taste in your mouth)

💡 Why it works: Your logical brain cannot focus on panic loops and sensory awareness at the exact same time. It forces your system to drop back into the present moment.

💬 SAVE THIS POST to use whenever anxiety hits! Let's practice right now: drop 1 thing you can feel under your hands or feet in the comments below! 👇

📍 Support Resources:
NHS Overview: [Link in Bio/Comments]
Mind: 0300 123 1619
Combat Stress: 0800 138 1619
Veterans UK: 0808 1914 218
SSAFA: 0800 7314 880
NHS Direct: 111
Help for Heroes

13/08/2026

Day 8 of 25: Why Trauma Lives in the Body (+ The Safe Sway) 🧠🌿

Welcome to Day 8! Have you ever noticed how you can know logically that you're safe, but your body is still racing with anxiety, clenching its jaw, or feeling sick to its stomach?

That’s because trauma and chronic stress don't just live in our memories—they live in our nervous system and muscles.

The word somatic comes from the Greek word soma, meaning "body."

🧠 Mind-First (Top-Down): Trying to talk yourself out of panic. (Hard to do when your stress response has taken over!)
🌿 Body-First (Bottom-Up): Using somatic movement, breathwork, and gentle touch to send physical safety signals directly back up to the brain.

🧘‍♀️ SOMATIC TOOL OF THE DAY: The Safe Sway

In today's video, I demonstrate the Safe Sway—a simple, instinctual grounding technique:

1️⃣ Stand or sit comfortably, unclenching your jaw and letting your shoulders drop.
2️⃣ Place one or both hands over your heart, belly, or give yourself a gentle hug.
3️⃣ Begin a soft, slow side-to-side or front-to-back rhythmic sway.

This subtle, rhythmic movement acts like a biological lullaby, stimulating your vagus nerve and telling your nervous system: "You are safe right here in this moment." 🤍

💬 SAVE THIS POST for the next time anxiety or overwhelm creeps in! Try the Safe Sway for 30 seconds—how does your body feel afterward? Let me know below or pop a question into my Story box!

📍 Support Resources:
NHS Overview: [Link in Bio/Comments]
Mind: 0300 123 1619
Combat Stress: 0800 138 1619
Veterans UK: 0808 1914 218
SSAFA: 0800 7314 880
NHS Direct: 111
Help for Heroes

12/08/2026

Day 5&6 of 25: Double Push-Ups & 4 Quick Nervous System Resets! 🛑💪🧠

Real life highlight: I missed yesterday's video! 😅 So today, I’m doubling up—50 push-ups done and dusted!

Because healing isn't about perfection; it’s about showing up, adjusting, and being kind to yourself when life gets in the way.

Following on from our talk about Fight, Flight, Freeze, and Fawn, in today’s video I’m demonstrating 4 super quick somatic tools (straight from my 60-Minute Reset) to help shift your body out of each state:

🥊 For FIGHT (Anger, jaw-clenching, internal tension):
The Tool: Physical Release. Squeeze and release, tense all of your muscles, hold then release with a sigh, safely discharging the pent up tension.

🏃‍♀️ For FLIGHT (Racing thoughts, anxiety, panic):
The Tool: Extended Exhale. Inhale then inhale again and exhale slowly for 8 seconds. A longer exhale signals directly to your vagus nerve that you are safe.

🪨 For FREEZE (Numbness, brain fog, feeling stuck):
The Tool: Somatic Orienting. Look around your room, name 3 physical objects out loud, and touch 3 different textures to bring your mind back into the present moment.

🪞 For FAWN (Over-explaining, people-pleasing, boundary loss):
The Tool: Self-Containment Touch. Place one hand on your chest and one on your belly. Feel your physical boundary and take 3 deep breaths back into yourself.

💡 Remember: You can't always think your way out of a body-based stress response—you have to speak your nervous system’s language through physical cues.

💬 SAVE THIS POST for the next time you feel overwhelmed! Which reset feels best for your body today? Let me know below or pop a question into my Story box!

📍 Support Resources:
NHS Overview: [Link in Bio/Comments]
Mind: 0300 123 1619
Combat Stress: 0800 138 1619
Veterans UK: 0808 1914 218
SSAFA: 0800 7314 880
NHS Direct: 111
Help for Heroes

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