How to Reduce Morning Anxiety: A Nervous System Reset with EFT Tapping

How you start your day matters

The first moments after you wake up are not just about getting out of bed, they are a powerful window to regulate your nervous system, reduce anxiety, and set the tone for your mental wellbeing.

In those early minutes, your brain is still in a post-sleep state. You are more receptive, more suggestible, and your nervous system hasn’t yet been activated by external demands. This makes morning the ideal time to:

• Regulate your breathing

• Prioritise your mental health

• Calm your nervous system

• Set intentional thoughts for the day

Instead of reacting to the world, you get to choose how you show up.

Why Your Morning Routine Affects Anxiety and Stress Levels

Your nervous system is constantly scanning for safety. The moment you wake up, your brain begins asking:

“Am I safe today?”
“What do I need to prepare for?”

If your first action is to flood your brain with information, stimulation and comparison, your body shifts straight into stress mode. Your morning routine can either activate your stress response OR build emotional resilience and regulation.

The Worst Thing You Can Do in the Morning

The most dysregulating way to start your day is reaching for your phone. Before you’ve even taken a conscious breath, you allow the outside world to enter your nervous system.

Here’s why:

Social Media Increases Comparison

Scrolling first thing in the morning immediately triggers comparison. Your brain begins measuring your life against others before you’ve even checked in with yourself.

The News Activates Threat Responses

News is often negative. Your amygdala reacts as if danger is immediate and personal even when it isn’t. This can leave you feeling stressed, hopeless, or panicked before you’ve even taken the duvet off.

Emails Put You in Work Mode

Checking emails signals urgency. Your nervous system shifts into productivity and pressure before it’s been regulated.

Whatsapp Messages Create False Urgency

Notifications make your brain believe something requires immediate action even when it doesn’t. Your nervous system doesn’t know the difference between urgency and threat.

Why Tapping Is So Powerful in the Morning

Emotional Freedom Technique (EFT tapping) is one of the most effective ways to regulate your nervous system at the start of the day.

Tapping combines:

• Gentle acupressure stimulation

• Breathwork

• Affirmations

• Cognitive reframing

This combination physically and psychologically brings your nervous system into balance.

When you tap in the morning, you:

• Lower cortisol levels

• Reduce stress and anxiety

• Feel calmer and more grounded

• Strengthen emotional resilience

• Feel mentally prepared for the day ahead

You are not just thinking positive thoughts, you are signalling safety through your body. And when your body feels safe, your mind follows.

Start Your Day With “Tapping To Have An Amazing Day”

This video will help you start the day feeling calm, empowered and grounded - ready to take on any challenge that comes your way.

The short tapping process helps you:

• Release morning anxiety

• Regulate your nervous system

• Shift negative thoughts

• Set empowering intentions

• Build emotional resilience before the day begins

It takes just a few minutes, but it can completely change how you feel throughout the day.

👉 Watch the video above to start your day in the right way.

Complete Wellbeing Reset Programme

The Complete Wellbeing Reset is a transformative journey designed specifically to target different aspects of your wellbeing to give your mind, body and soul a full reset. Creating space for deep healing so that you can thrive once again.

Whether you’re a busy professional, an overwhelmed parent, struggling with anxiety, want to improve your confidence speaking or simply want to feel more inner peace, this programme is designed around your own personal needs. 

Together we’ll reset your energy with practical tools and techniques that work around your unique nervous system allowing you to be the best version of yourself once again.

Book your FREE consultation call today and we can discuss your wellbeing needs and goals. I can’t wait to hear from you.

Rewire Anxiety and Limiting Beliefs with EFT Tapping

Breaking Free from Anxiety and Old Patterns

“That’s just who I am.”

How many times have you said that about your anxiety, your reactions, your habits, your limits?

“I’m just an anxious person.”
“I’ve always been like this.”
“That’s how I cope.”

But what if it’s not true? What if those patterns aren’t your identity - but wiring? Neural pathways shaped by stress, experience and survival. And wiring can be changed.

Discover the Tapping World Summit

That’s the premise behind the Tapping World Summit, a free 10-day online event starting February 23rd.

Over 3 million people have attended over the past 17 years. Not because it’s simply informative (though it is), but because people leave feeling different than when they arrived.

What Is EFT Tapping?

The event teaches EFT Tapping (Emotional Freedom Technique) a simple yet powerful tool that helps regulate your nervous system, reduce anxiety and shift limiting beliefs.

Across 22 free presentations, experts guide you through tapping for:

• Stress and anxiety relief

• Sleep challenges

• Confidence and self-worth

• Money blocks

• Relationship difficulties

• Physical pain and emotional healing

You don’t just learn about the technique. You do it. And you feel the shift.

Join the Free Event

You can register for free HERE. I watch every year and always gain so many insights, it’s brilliant don’t miss out!

Take Care

Kim Murray

Mental Health & Wellbeing Coach | Founder of Happy Heads

Building Emotional Resilience in the Workplace: Thriving Through Life’s Challenges

Why Emotional Resilience Matters

In today’s fast-paced, always-on work culture, emotional resilience is no longer a “nice to have” it’s essential in the workplace for people to find balance, prevent burnout and thrive. From increasing workloads and constant change to burnout, uncertainty and emotional fatigue, many employees are being asked to perform at a high level while their nervous systems are under chronic stress.

Emotional resilience is the ability to evolve, learn and grow through the challenges we face and our capacity to navigate stress and change without becoming overwhelmed. In the workplace, this directly impacts focus, decision-making, communication, productivity and mental health. When resilience is low, stress rises, burnout increases and engagement drops. When resilience is supported, people feel safer, clearer and more capable of responding rather than reacting.

How To Build Resilience Everyday

This short, practical 7-minute Pep Talk explores what emotional resilience really means and the qualities that a resilient person embodies. True workplace resilience begins with understanding the nervous system, learning to regulate in response to stress and developing simple strategies that support your wellbeing throughout the working day - no matter what challenge you face.

In this Pep Talk you’ll learn:

• The main qualities of an emotionally resilient person

• A 60 second nervous system reset technique to engage your parasympathetic nervous system (rest and relaxation)

• Practical tools to build self awareness and process your emotions

• The power of befriending your inner critic, speaking to yourself with compassion and reframing your negative thoughts.

Whether you’re an employee, leader or organisation looking to improve wellbeing in the workplace, building emotional resilience creates healthier teams, stronger leadership and workplaces where people can truly thrive and be themselves.

Resilient workplaces aren’t built by pushing people harder, but by supporting them better.

Support Emotional Resilience in Your Workplace

If you’re looking to strengthen emotional resilience and wellbeing in the workplace for yourself, your team, or your organisation - I offer tailored corporate wellbeing programmes designed to reduce stress, prevent burnout and build sustainable emotional resilience at work.

Explore my Corporate Wellbeing Programmes Here….👇🏻

My corporate wellbeing services support organisations through workshops, talks and science backed, practical, nervous-system tools that help employees feel calmer, more focused and better equipped to navigate workplace challenges.

Get in touch today and we can jump on a call to discuss your workplace wellbeing needs and focus. I look forward to hearing from you.

Take Care

Kim Murray

Mental Health & Wellbeing Coach | Founder of Happy Heads

How Childhood Trauma Can Lead to Burnout - And How Nervous System Healing Can Help

A personal story of trauma, grief, burnout and inner child healing

This post contains personal experiences of suicide and childhood trauma. Please take care while reading and step away if needed.

When I was seven years old, my dad tucked me into bed, told me he loved me, and kissed me goodnight.

That was the last time I ever saw him.

What I didn’t know then was that he was on his way to kill himself. That night forever changed the course of my life.

Living with the trauma of losing a parent to suicide meant my world turned upside down in an instant. I went from a happy, carefree little girl to suddenly holding very adult, frightening, and overwhelming emotions - with no language, support or space to process them.

Suppressing Trauma: A Childhood Survival Strategy

I was too traumatised to explain what I was feeling, and no one offered me an outlet to process my grief.

So I did the only thing my nervous system knew how to do: I suppressed it.

I blocked out memories. I wore the mask of “I’m fine.” I hoped that if I ignored it long enough, one day I’d magically feel better, that I could “fake it until I made it”.

Of course, that never happened. Instead, my trauma grew quietly beneath the surface.

How Childhood Trauma Impacts the Brain

As I’ve grown older, I’ve often wondered how that trauma shaped my developing brain. Thankfully, neuroscience now offers insight and with it, compassion.

Trauma fragments the brain and memory. This is not a flaw; it’s a brilliant survival response.

In my case, because the trauma was the death of my dad, my brain protected me by taking many of my memories of him away. Almost overnight, I lost not only my physical dad, but also access to so many memories of him.

At the time, I felt like I was going mad. In reality, my brain was trying to keep me safe.

This coping mechanism can be lifesaving, especially in cases of severe abuse, but for me, it compounded my grief.

Childhood trauma rewires the brain to survive, shaping how we think, feel, and respond to the world.

• The amygdala (threat detector) becomes hyperactive, constantly scanning for danger

• The prefrontal cortex (decision-making and emotional regulation) can struggle to stay online

• The hippocampus (memory and learning) may misfire under stress

This often leads to nervous system dysregulation, where you might feel anxious, on edge, emotionally numb, or easily overwhelmed.

These changes are not deficits. They are adaptive survival mechanisms.

How Childhood Trauma Triggered My Burnout

At the age of 30, I experienced complete and total burnout that took years to truly recover from.

A huge factor was that I was carrying unprocessed childhood trauma and grief. My nervous system was already overloaded before adult life pressures were added on top.

Looking back, the red flags were there:

• Overworking – Work became my escape; switching off felt impossible

• People pleasing – A deep belief that if I kept everyone happy, no one would leave or die

• A harsh inner critic – A constant voice telling me I wasn’t good enough

• Perfectionism – Never satisfied, always self-punishing for mistakes

• Self-worth tied to my job – Failure wasn’t an option; even small errors sent me spiralling

• A nervous system on high alert – Chronic anxiety meant I was internally overworking all the time

Looking back, burnout wasn’t a surprise. It was the inevitable result of years of survival mode.

What Changed Everything

Everything shifted when I did the Hoffman Process, a week-long, intensive personal development programme involving visualisation, meditation, movement, and deep childhood work.

It felt like ten years of therapy in one week.

My anxiety and depression eased dramatically, but the most significant change was this:
I finally allowed myself to grieve my dad.

That grief had been waiting decades to be felt.

Why Inner Child Healing Was Pivotal

Nurturing my inner child became the foundation of my healing and it remains my greatest wellbeing tool.

Now:

• When I feel anxious - I ask my inner child how she’s feeling

• When I feel unsafe - I ask what she needs

• When I feel overwhelmed - I check in with her

• When grief arises - I create space for it

• When sadness appears - I respond with compassion

My inner child holds the key to my nervous system, my mental health, and my wellbeing.

I regularly remind her:

• I will never abandon you

• All of your emotions are valid

• You are safe with me

• You are loved, loving, and loveable

• You are good enough exactly the way that you are

• You don’t need to be perfect

• It’s okay to make mistakes

• I see you. I hear you.

A Gentle Invitation - Nurture Your Inner Child Programme

If you’re curious about nurturing your inner child and want a safe, compassionate way to get to the root cause of your anxiety, stress, overwhelm, grief, burnout or current day triggers - I’ve created a programme specifically for this work.

The Nurture Your Inner Child Programme is set across 10 weeks and supports you to:

• Understand present-day triggers and trace them safely back to childhood

• Process core memories with compassion and regulation

• Release limiting beliefs that no longer belong to you

• Develop deep self-compassion and emotional safety

• Rebuild confidence, self-worth, and inner trust

• Create healthier relationships with yourself and others

• Integrate your adult self and inner child so you feel whole again

• Deeply nurture your inner child so that they feel safe, seen, heard, loved and good enough

Book your FREE consultation call today and we can talk through your own personal needs. I look forward to hearing from you.

Big Love

Kim Murray xx

Mental Health & Wellbeing Coach | Founder of Happy Heads

Why You Can’t Manifest When Your Nervous System Is Overwhelmed

How Nervous System Regulation Unlocks Manifestation & Receiving

If you’ve been visualising, affirming, journaling, or “doing all the right things” yet still feel stuck when it comes to manifesting your desires, there’s a reason this keeps happening.

You can’t manifest from a stressed, overwhelmed nervous system.

When your body is in survival mode, it’s wired for protection, not creation. No matter how positive your mindset is, a dysregulated nervous system will always override intention.

This is the missing link in manifestation work and it’s why so many people feel frustrated, burnt out or disconnected from what they want to call in.

The Neuroscience Behind Manifestation and the Nervous System

From a neuroscience perspective, manifestation isn’t about forcing outcomes. It’s about creating internal safety.

When your nervous system is dysregulated, your brain prioritises threat detection and stress responses. In this state:

• Your body resists change - even positive change

• Your mind struggles to access clarity, creativity, and trust

• Your subconscious blocks receiving to maintain perceived safety

This is why manifestation often feels impossible during periods of anxiety, overwhelm, or emotional exhaustion.

A calm nervous system signals safety to the brain and when the brain feels safe, it allows connection, possibility, creativity and expansion.

Why Nervous System Regulation Is Essential for Manifesting

Manifestation doesn’t begin with “thinking positively.” it begins with regulating your nervous system.

When your body feels safe:

• You stop gripping tightly to outcomes

• You release the need to control

• You become more open to receiving support, opportunities, and clarity

This is why calming the nervous system is one of the most powerful and overlooked manifestation tools available.

Why I Created The Manifestation Edit

This understanding is exactly why I created The Manifestation Edit, which is a 2-hour immersive ONLINE workshop designed to help you gently reset your nervous system and reconnect with your capacity to receive.

The Manifestation Edit is about editing out the stress, resistance, and self-doubt that keep you stuck in survival mode.

This workshop creates the internal conditions required for manifestation to actually work.

What You’ll Learn in The Manifestation Edit

This experience is for you if you want to manifest from alignment rather than exhaustion.

Inside the workshop, you’ll learn how to:

• Release self-doubt and resistance

• Regulate and calm your nervous system

• Feel truly worthy of your hopes and dreams

• Let go of control and trust in the universe

• Befriend your inner critic

• Align your nervous system with your 2026 vision

• Feel safe enough to receive what you truly desire

This is manifestation grounded in neuroscience, self-compassion and emotional regulation.

What We’ll Be Doing Together

During this 2-hour live online workshop, we’ll work gently and powerfully through:

✨ Insight
Understanding the neuroscience of manifestation and how nervous system regulation supports lasting change.

✨ Breathwork
Practices designed to activate your parasympathetic nervous system.

✨ Visualisation
Future-pacing into how you want to feel in 2026, creating emotional alignment before action.

✨ EFT Tapping
Releasing resistance, control, and self-doubt while opening up to worthiness and receiving.

✨ Manifestation Practices
Clarifying your true hopes, intentions and desires from a regulated, grounded place.

✨ Vision Boarding
Creating a visual anchor to guide your inner compass beyond the workshop.

Are You Ready to Feel Worthy of Receiving?

If you’re ready to stop manifesting from stress and start creating from safety, alignment, and self-trust, i’d love you to join me.

🕊 The Manifestation Edit
⏱ 2-hour live online workshop
💷 £38
✨ Limited spaces available

Get in touch to book your place.

Big Love

Kim Murray xx

Mental Health & Wellbeing Coach | Founder of Happy Heads

Let Go of Anger: How to Release Anger Toward Others and Protect Your Mental Health

Anger is natural. We all feel it. But holding onto anger toward others for weeks, months, or even years later can quietly damage your mental and physical health.

If you’ve ever found yourself ruminating on past frustrations or carrying resentment, this post is for you. Science shows that releasing anger safely can reduce stress, calm your nervous system and improve your wellbeing.

In this post, I’ll share practical tips, nervous-system-focused techniques and guide you to watch my 30-minute live session, “Let Go Of Anger: Tap, Breathe, Release.”

The Hidden Costs of Holding Onto Anger Toward Others

When anger lingers, your body stays on high alert. Stress hormones like cortisol remain elevated, your nervous system stays in overdrive, and your sleep can be disrupted. Over time, this can lead to:

• Chronic anxiety and irritability

• Poor sleep and fatigue

• Tension in your body and even digestive issues

• Strained relationships

Even though the anger is directed at someone else, holding onto it harms your body and mind first.

Why Letting Go of Anger is So Hard

Anger is often a response to unmet needs, perceived injustice, or hurt. Your limbic system, the emotional centre of your brain, remembers these experiences vividly. That’s why old anger can feel as real today as it did the moment it happened.

But here’s the good news: you can shift it. Letting go of anger doesn’t mean excusing someone else’s behaviour. It means freeing yourself from the weight of resentment so your nervous system can calm and your mind can regain clarity.

EFT Tapping, Breathwork, and Insight: How to Release Anger Safely

In my live session, “Let Go Of Anger: Tap, Breathe, Release”, I’ll guide you through:

1. Insight: Understand how holding onto anger impacts your physical and mental health

2. Breathwork: Engage your parasympathetic nervous system to calm and ground yourself

3. EFT Tapping: Identify and process stuck anger, creating space to finally let it go.

The tapping script can be used whenever frustration or resentment surfaces and if you want to skip straight to the tapping it start at 11mins. Watch the video above and finally let go of your anger.

Ready to release more anger?

If you would like to explore your anger a little deeper and discover simple strategies to process it, check out my Wellbeing Programmes. Designed around your own personal needs they are the perfect way deeply nurture your wellbeing over 6 - 10 weeks.

Big Love

Kim Murray xx

Mental Health & Wellbeing Coach | Founder of Happy Heads

Why Uncertainty Triggers Anxiety: And How Tapping Can Help You Stay Calm

Uncertainty is one of the biggest triggers for anxiety and there’s a reason your brain reacts so strongly. Our minds are wired to prefer predictability and safety, and when the future feels unclear, our nervous system can switch into overdrive. Even predictable stress often feels safer than the unknown.

If you find yourself overthinking what might happen or feeling stuck when life feels unpredictable, you’re not alone. Here’s why uncertainty ramps up anxiety and what you can do to calm your mind.

1. The brain hates gaps: so it fills them with worst-case scenarios

The human brain is a master storyteller. When it doesn’t have all the information, it tries to “fill in the blanks”. Because of our negativity bias, it tends to imagine the worst-case scenario rather than neutral or positive outcomes.

This response helped our ancestors survive, but today it often fuels negative thoughts like:

• “What if something goes wrong?”

• “What if I can’t cope?”

• “What if I fail?”

When your brain lacks facts, it creates fear and that’s where anxiety thrives.

2. No clear outcome = no clear action

Anxiety loves uncertainty because it leaves us feeling stuck. When we know the outcome - a job is offered, a test is fine, a situation resolves - we can act. Action calms the nervous system. But when the future is unclear, the mind races, tension builds and physical anxiety symptoms appear, including:

• racing heart

• tight chest

• restlessness

• trouble focusing

3. The nervous system craves control

Our nervous systems equate control with safety. When life feels unpredictable, even slightly, the body reacts as if we’re in danger. This is why uncertainty can create both mental and physical anxiety symptoms, even when there’s no real threat.

4. Uncertainty highlights our vulnerability

Uncertainty reminds us that we can’t control everything, a reality that can feel exposing, especially for those who value routine and clarity.

Feeling anxious when life is unpredictable is normal. It’s your body signalling that it wants safety and stability.

5. We confuse uncertainty with danger

The brain doesn’t easily differentiate between:

• “Something bad is happening”

• “Something bad might happen”

To your nervous system, maybe feels like danger, which explains why anxiety can spike even when nothing has actually gone wrong.

How to calm your anxiety in uncertain times

The good news? You can train your mind and nervous system to respond more calmly to uncertainty. One of the most effective ways is by using Emotional Freedom Technique (Tapping).

Tapping works directly with both your thoughts and your nervous system. It helps you:

• reduce the intensity of anxious thoughts

• calm your body’s stress response

• interrupt the brain’s worst-case scenario loops

• create a sense of safety in the body, even when life feels unpredictable

Try watching the Tapping for Uncertainty video above, it guides you through the process step by step, helping you release fear and feel more calm and grounded.

Calm in the Unknown

Uncertainty will always be part of life. The goal isn’t to eliminate it, but to support your nervous system so you can navigate the unknown with calm and confidence. Tapping is a powerful tool to help you do exactly that.

For more support reducing anxiety check out my guided meditation for anxiety and wellbeing programmes. Personalised 1:1 sessions are the perfect way to work on your own personal needs.

Big Love

Kim Murray xx

Mental Health & Wellbeing Coach | Founder of Happy Heads

Build Emotional Resilience: A Practical Guide

What Is Emotional Resilience?

Emotional resilience is the ability to navigate challenges, adapt to change, and recover from setbacks by learning and growing. It’s a skill that can be cultivated at any time in life — and one that supports you through every twist and turn that life throws your way.

Developing emotional resilience doesn’t mean you’ll never feel stress, sadness or frustration. Instead, it’s about learning how to process those emotions, care for yourself, and return to balance with kindness and perspective.

What Qualities Do Emotionally Resilient People Have?

Emotionally resilient people tend to share certain qualities and habits that help them stay grounded, even in uncertain times. The good news? Every single one of these can be learned and strengthened.

1. Self-Awareness

They regularly check in with how they’re feeling and recognise their emotional triggers. This awareness helps them respond to challenges thoughtfully, rather than react impulsively.

2. Emotional Regulation

They understand the importance of a strong self-care practice. Whether through meditation, tapping journaling or breathwork, they have techniques to identify, express and process their emotions in healthy ways.

3. Befriend the Inner Critic

Instead of letting their inner critic take the lead, they notice it with compassion and choose kinder, more encouraging self-talk. They don’t let limiting beliefs hold them back.

4. Healthy Boundaries

Resilient people know when to rest, say no, or ask for help. They protect their energy and understand that balance is key to long term wellbeing.

5. Optimism and Perspective

They keep things in context, focusing on what’s going well and trusting that stressful moments will pass. They see challenges as opportunities to grow and learn.

6. Adaptability

Change doesn’t throw them off course. They adjust when plans shift, viewing change as something to navigate rather than something to fear.

7. The Power of Connection

They reach out to trusted friends, family or mentors when life feels heavy. They know that resilience doesn’t mean doing everything alone, it means knowing who to lean on and having a support network.

8. Not Afraid to Fail

Resilient people embrace failure as part of growth. Each setback becomes a teacher that helps them evolve.

9. A Problem-Solving Mindset

They focus on what they can do, rather than what’s out of their control. This practical mindset helps them move forward even when things feel uncertain.

Would You Like to Build Your Emotional Resilience Today?

You can start right now with this 30-minute guided session called Build Emotional Resilience. It’s designed to help you feel grounded, clear, and more confident in your ability to cope. This session includes:

Insight – a deeper understanding of what emotional resilience is and how to cultivate it.
Breathwork – to engage your parasympathetic nervous system.
Tapping (EFT) – to process a time you feel you failed, reframing your negative thoughts and gaining new hope and perspective.

Take a moment for yourself today to reconnect recharge and remind yourself just how resilient you already are. Watch Build Emotional Resilience now.

For more support building your inner resources check out the Complete Wellbeing Reset designed to transform your mind, body and soul over the course of 10 weeks.

Big Love

Kim Murray xx

Mental Health & Wellbeing Coach | Founder of Happy Heads

How to Set Healthy Boundaries and Stop People Pleasing

What Are Healthy Boundaries and Why Do You Need Them?

In psychology, a boundary refers to the lines individuals draw for themselves, defining their level of comfort and what they are willing to accept from others in a relationship. These boundaries can be physical, emotional, intellectual or verbal and they help protect an individual's sense of self and wellbeing. 

A healthy boundary should make you feel:

• Safe & Grounded - You feel emotionally secure and less anxious because you've protected your energy, time or values.

• Empowered - You feel in control of your decisions and more confident in your ability to advocate for yourself.

• Respected (by yourself and others) - You're showing others how you expect to be treated and you're respecting your own needs.

• Clear and Less Conflicted - You're no longer guessing or second-guessing what’s okay for you. You feel more clarity in your relationships.

• Relieved and Free - You might feel lighter and relieved that you're not overcommitting, over-giving, or over-explaining anymore.

• Aligned with Your Values - A healthy boundary reflects what really matters to you, helping you live with more integrity and authenticity.

What is People Pleasing and Why is It So Damaging

I used to be a chronic people pleaser and for many years if you had asked me whether I thought that was a bad thing I would have replied “absolutely not, it’s great!”. It’s only over the past decade that I realise how damaging being a people pleaser really is and how much it impacts your energy, self worth and confidence.

Key Signs You Might Be a People Pleaser:

• You often put others people needs ahead of your own.

• You feel responsible for other people’s emotions.

• You hate and avoid conflict.

• You have difficulty expressing your own needs.

• You have low self-esteem.

• You often seek external validation.

• You have an inability to decline requests or say no.

• You often change yourself to fit in.

• You need constant reassurance.

• You regularly worrying about what other people think.

• You have difficulty setting boundaries.

• You feel guilty or anxious when saying no.

• You apologise for things that aren't your fault.

• You apologise for your needs or opinions:

Where does people pleasing come from?

If you connected with a lot of the above then don’t worry, I did too! It doesn’t mean that you are flawed in any way, it means you’re human. Being a people pleaser is a learnt behaviour from your childhood experience. For some people it might be a trauma response for others it might be learned from one or both of their attachment figures. It can stem from a desire for acceptance, a fear of rejection, or a need to be seen as "good” and for many people it’s completely unconscious and they don’t event realise they are doing it.  

How do we set healthy boundaries and stop people pleasing?

As someone who used to be a full on people pleaser I totally understand how it doesn’t stop overnight. It’s a gradual process so be really kind to yourself. Small boundaries can make a big difference and no one needs to know that you are setting them.

Tips on How to Set Healthy Boundaries

• Prioritise your self care every day. The calmer and more grounded you are the easier it is to set healthy boundaries. Meditation, tapping, breathwork, journalling, yoga… make these an integral part of your daily routine.

• Tapping is a great way to stop people pleasing - watch the video above or at the beginning of the post.

• Start to identify in what areas of your life do you want more boundaries (family, relationships, friendships, work or other). Getting clear on the areas of your life you want to improve helps you to gain more clarity on what your energy needs.

• What type of boundary do you want to set? physical, emotional, intellectual, or verbal? For example if you find your dad can often drains your energy, do you need to set a boundary for how much time you speak or see him each week? Remember that the other person never needs to know you are setting the boundary, it’s just for you.

• Stop apologising - I know this is a tricky one, I found this hard too but when you stop apologising for everything you preserve your energy and your inner confidence can start to grow.

• Stop over-explaining - again I know this feels really hard but you are wasting so much energy by over explaining. Keep things simple, clear and concise. Example - “That sounds great but I’m not free Friday”.

• Practice saying no - I know this will also feel tough and very alien at first so start small and remember you don’t need to over explain. A simple ‘no thanks’ works just fine.

• Spend less time with people who drain your energy and more time with people who feed your soul.

• Process your limiting beliefs because they may be preventing you from setting healthy boundaries. For example - I’m not good enough, I’m not worthy, I’m not important, it’s selfish to prioritise my needs, my voice isn’t important, I’m not loveable, I’ve not done enough…When you start to overcome your limiting beliefs everything else can follow. Watch the tapping video below to start to overcome them:

• Protect your energy - we are all giant balls of energy and there are many things throughout the day that can impact it. Watch the video below to help protect your energy and start to cultivate those much needed boundaries.

Would you like more support to stop people pleasing and set healthy boundaries?

Big Love

Kim Murray xx

Mental Health & Wellbeing Coach | Founder of Happy Heads

Reduce Anxiety Fast: How to Calm Your Nervous System

What’s happening in our body when we feel anxious?

Anytime you feel anxious your amygdala is triggered and your nervous system goes into the ancient fight, flight, freeze response (sympathetic nervous system). While in this heightened state, cortisol (the stress hormone) starts to flood your body, adrenaline starts pumping, muscles tense, heart beats faster, breathing gets shallow, digestive system slows down….your body is ready to react to the perceived threat.

Why Your Brain Still Thinks You’re in Danger

Back when we were cavemen and needed to fight sabre-toothed tigers this was a life saving response that kept us safe.

The problem is, thousands of years late - our brains don’t know the difference between a real and imagined threat. This is why in our modern day world, you might feel anxious when:

• You’re about to give a presentation at work

• You walk into a new social situation

• You need to speak up in a meeting

• You’re facing a tight deadline

Your body reacts as if you’re in danger, even though you’re completely safe.

How to Calm Your Nervous System

The good news? You can teach your body and your mind to feel safe again.


By understanding what’s happening in your brain and using science backed techniques like EFT tapping, Breathwork and Meditation, you can shift from the sympathetic (stress) response into the parasympathetic (rest and relaxation) state.

In my 30-minute YouTube session, Reduce Anxiety Fast, I guide you through simple but powerful tools to help regulate your nervous system and bring your body back into balance:

• Insight - into your brain and what’s really happening when we feel anxious

• Breathwork - diaphragmatic breathwork and collarbone breathing to engage your parasympathetic nervous system (rest and relaxation).

• EFT Tapping - to reduce anxiety and bring your whole nervous system back into a place of balance, releasing tension from your body and mind.

🎥 Watch the Full Session

If you’d like to learn how to reduce anxiety fast and bring your nervous system back into balance, you can watch the full 30-minute session above.

For more support reducing anxiety take a look at The Complete Wellbeing Reset, it’s a 10 week programme that specifically targets many different aspects of your wellbeing.

Big Love

Kim Murray xx

Mental Health & Wellbeing Coach | Founder of Happy Heads

The Power of Meditation

The Power of Meditation

Meditation is a powerful tool for nurturing your mind and strengthening your brain. Research shows it can improve both mental and physical wellbeing, with benefits such as:

• Reducing stress and anxiety

• Improving focus and emotional regulation

• Supporting better sleep

• Calming the amygdala (the brain’s fear centre)

• Building confidence and cultivating inner peace

And that’s just the beginning!

Do You Struggle to Meditate? You’re Not Alone.

Many people find meditation difficult at first. That’s because every mind and nervous system is unique, there’s no “one size fits all.” The key is discovering the approach that feels right for you.

Watch this Session: The Power of Meditation

In this 30-minute session, you’ll experience:

• Insight into Meditation – how it strengthens the mind and why your brain is unique.

• The Nervous System Reset – a short practice to reduce anxiety quickly.

• Calm Your Mind – the perfect meditation to start your day with whole brain balance.

• Releasing Worries Meditation – gently identify and let go of what’s weighing you down.

Subscribe to the Happy Heads YouTube channel for more videos and join me tomorrow for Ancestral Tapping: Break Free From Negative Patterns.

Would you like to start your meditation journey with me? Get in touch today for a free 20 minute consultation.

Big Love

Kim Murray xx

Mental Health & Wellbeing Coach | Founder of Happy Heads

3 MINUTE TAPPING MEDITATION: REDUCE STRESS FAST

3 Min Tapping Meditation: Reduce Stress Fast

3 Minute Tapping Meditation: Reduce Stress Fast

Life moves quickly and so do our thoughts. If you’ve ever wished for a simple way to pause and reset in the middle of a busy day, a 3 minute tapping meditation might be exactly what you need. This quick tapping practice combines breathwork with gentle tapping on acupressure points to calm your nervous system and release tension.

Why Try a Quick Tapping Meditation?

A short tapping meditation doesn’t require lots of time or preparation. Just three minutes of tapping can:

• Reduce feelings of stress and overwhelm

• Release physical tension from the body

• Restore mental clarity and focus

• Help you feel calmer, more grounded and in control

It’s the perfect tool to use before a big meeting, during a stressful moment, or anytime you need a fast reset.

Follow Along with This 3-Minute Tapping Practice

Simply press play above and follow along with this Tapping for Stress Relief. In just three minutes, you’ll move through a gentle sequence designed to help you let go of tension and return to calm.

Make Tapping Part of Your Routine

The beauty of this quick tapping meditation is that it’s always available to you. Whether you use it in the morning to set your brain up for the day, at lunchtime to reset, or in the evening to unwind, this simple sequence can become a powerful part of your wellbeing routine.

Remember: big shifts don’t always require big commitments. Sometimes, just three minutes is enough to change your whole day.

Would You Like More Support?

If you enjoyed this practice and would like more support, I offer private 1:1 sessions where we can work on your own personal needs. These sessions are tailored to help you release stress, overcome limiting beliefs, and empower you with tools and techniques that you can use every day.

Big Love,

Kim Murray

Founder of Happy Heads | EFT Tapping, Meditation & Breathwork

HOW TO FIND YOUR INNER GUIDE

Monthly Reset - Find Your Inner Guide

An inner guide, often referred to as your “soul’s voice” or intuition, is a powerful internal wisdom system that provides guidance and direction in life, helping you make choices that align with your authentic self.

Your inner guide is unique to you and is attuned to your life path, offering advice on whether to move forward or step back. Making good decisions often comes from trusting your intuition or gut feeling, which is your inner guide speaking to you.

This Monthly Reset is called How To Find Your Inner Guide and includes:

* Insight into what an inner guide is.
* Their benefits and how we can access them.
* An Inner Guide meditation to help you tune into them and listen to what words of wisdom they have for you today.

The monthly reset is totally FREE sign up to it HERE.

Big Love,

Kim Murray

Founder of Happy Heads | EFT Tapping, Meditation & Breathwork

Ancestral Tapping to Break Free From Negative Patterns

ancestral tapping To Break Free From Negative Patterns

Have you ever felt anxious, had a fear, phobia or limiting belief that you couldn’t find the core route of? No matter how hard you try there doesn’t seem to be any links back to childhood or any time from your past? Perhaps it’s something that has been passed down from your ancestors.

Ancestral tapping is a healing experience that allows us to honour all that our ancestors went through. It gives you the opportunity to gently reflect back and you don’t actually need to know your family history to do it.

What are The benefits of ancestral tapping?

Many studies have now proven that we can carry trauma from the past, which is why ancestral tapping carries so many benefits:

Ancestral tapping helps you:

• Break free from generational trauma

• Reduce anxiety

• Overcome your limiting beliefs, giving you permission to give them back to your ancestors

• Change negative patterns and create new healthier habits

• Nurture your mental health and wellbeing

Ancestral Tapping to Break Free From Negative Patterns

Try this tapping process now to start the process of carving out your own path. Fore more support breaking free from negative patterns. Personalised 1:1 sessions are the perfect way to work on your own personal needs.

Big Love

Kim Murray xx

Mental Health & Wellbeing Coach | Founder of Happy Heads

THE BENEFITS OF TAPPING DURING PREGNANCY

The Benefits of Tapping During Pregnancy

Pregnancy is such a huge time of transformation, and it’s completely normal to have anxieties and worries along the way. Your body is busy intuitively building your baby, and your brain is going through more changes than at any other stage in your life — phew, that’s a lot!

During both of my pregnancies, I found EFT Tapping to be a gentle, powerful tool that helped me navigate the ups and downs in so many ways. Here’s how it helped me:

How Tapping Can Support You During Pregnancy

• Calm racing thoughts: Tapping helped keep me calm on the days my mind would start spinning.

• Process fears about your baby: It helped me work through worries about whether my baby was safe and growing in the right way.

• Boost confidence as a parent: Tapping supported me in becoming a parent for the first time, and managing the worries I had about being a mum of two.

• Process emotions: It was a gentle way to work through all the emotional ups and downs of pregnancy.

• Connect with your body: Tapping helped me tune into and deeply connect with my changing body.

• Prepare for a C-section: During my first pregnancy, my baby was breech, and I had a planned C-section. Tapping helped me process my fears around surgery.

• Overcome self-doubt in birth: Tapping supported me in trusting my body and ultimately helped me have a truly magical, natural birth with my second baby.

• Navigate postpartum haze: When I was exhausted and figuring out parenting for the first time, tapping helped me stay grounded.

• Energise your nervous system: On days of extreme sleep deprivation, tapping helped me feel steadier and more present.

• Reduce anxiety overall: By keeping anxiety at bay, I was able to show up as a calmer, more confident mother.

Try a Short Tapping Process

If you’re pregnant and curious about tapping, you can try this short tapping process right now. Even a few minutes can make a difference in calming your mind and connecting with your body.

Need More Support?

Pregnancy, postpartum, and early parenting can be overwhelming at times, you don’t have to navigate it alone. If you’d like more guidance, I would love to support you with my Pregnancy, Birth & Beyond Programme.

Big Love

Kim Murray xx

Mental Health & Wellbeing Coach | Founder of Happy Heads

TAPPING WHEN YOU'RE FEELING HOPELESS

Finding Hope When You Feel Hopeless

Feeling hopeless is really hard so if you’re struggling right now, please know that you are not alone.We all go through moments in life when things feel unbearably tough, when finding hope seems like an impossible task. During these times, it’s easy to believe that nothing will ever change, but please know this: all is not lost.

You Have the Power to Rewire Your Mind

Your brain isn’t hard wired, it’s soft wired, which means you have the power within you to change the way you think and feel. How you’re feeling right now is not how you’re going to feel forever. Even the smallest glimmer of hope can begin to shift your perspective and create space for light to return.

Try This Short Tapping Process for Hope

Hope is one of the most powerful emotions we have. Try this short EFT Tapping process to cultivate hope and gently start to rewire your mind to think differently. Take a few moments for yourself and tap along with me now.

You’re Not Alone

You deserve support, compassion, and care. If you’d like more guidance take a look at my wellbeing programmes or grief programme and get in touch, I would love to hear from you.

Big Love

Kim Murray xx

Mental Health & Wellbeing Coach | Founder of Happy Heads

10% OFF PRIVATE SESSIONS

WOULD YOU LIKE A PRIVATE SESSION?

If the answer is YES then now is the time to book as I’m offering 10% off all my private sessions if you book before 31st July. If you're not sure then check out some of the lovely things people have said about 1:1s here.

Each session is tailored to you and consists of breathing techniques, guided meditation, and a full round of Emotional Freedom Technique (Tapping). EFT is a powerful tool at helping you release negative tension held in both your body and mind. It’s the perfect partner to meditation as it helps your brain get to the core route of a problem and takes the emotional / negative charge away from it. 

I always provide a full support document after the session, a meditation recording and tapping video for you to use. The sessions are 1hr 30 mins and will be over Zoom.

If you really want to give your mental health a reset and you’re looking for something longer term I have several different programs you can explore including the Happy Heads Wellbeing Programme.

It’s been designed to completely transform your wellbeing over the course of 6 - 8 weeks and includes:

SILVER PACKAGE 

* 3 x 1-1 sessions (1.5hr each)

* Processing several big blocks in life that might be holding you back

* 1 x 20 min phone call 'wellbeing check-in'

* Several guided meditations to use across the programme

* Tapping and breathing videos to follow

* Daily practices to integrate into your own routine 

* Regular Whatsapp communication with me to ensure you feel fully supported throughout

GOLD PACKAGE 

* 5 x 1-1 sessions (1.5hr each)

* Processing several big blocks in life that might be holding you back

* 2 x 20 min phone call 'wellbeing check-in'

* Several guided meditations to use across the programme

* Tapping and breathing videos to follow

* Daily practices to integrate into your own routine 

* Regular Whatsapp communication with me to ensure you feel fully supported throughout

I’m flexible with days and times and often work with people in different countries and time zones, so just let me know what works for you. I always offer a FREE 20 minute consultation call to see how I best I can support you.

If this sounds like something you would like to explore please get in touch kim@happyheads.me I would love to help xx

Pregnancy, Birth & Beyond - 30 Min Session

your Pregnancy Journey

Becoming pregnant is a truly magical time in life but it’s also a period of immense change, both mentally and physically. Your body transforms rapidly, you may feel tired or sick and it’s completely normal to have worries about birth, finances, or simply coming to terms with becoming a parent (or adding another little one to your family). It’s a lot, and you’re not alone.

During both of my pregnancies, I used EFT Tapping to manage anxieties, overcome self doubt and connect deeply with my body. This practice helped me experience two very positive, yet very different, birth journeys and it also supported me through the postpartum haze.

The Power of Self Belief

Your body is incredible, it will intuitevely grow and birth your baby. When preparing for birth it’s actually LESS about the physical apsect (women have given birth in comas) and WAY more about mentally preparing yourself to overcome self doubt, believe in your body, trust your body, listen to your inner wisdom, harness the power of your breath, visualise a calm and confident birth and changing the way birth is depicted in film and TV (painful and scary) to how it actually is (magical and empowering). The power of self belief is everything and it begins during pregnancy.

Watch this 30 Min YouTube video Now

In this session you will get:

• Insight into the wide range of emotions that can arise during pregnancy and birth.

• Understand the power of self-belief and trusting your body.

• Breathwork exercises to calm both you and your baby.

• Tapping techniques to release pregnancy anxieties, overcome self-doubt, and increase your confidence in your body’s ability to birth and nurture your child.

For more support check out the Pregnancy, Birth & Beyond Programme and get in touch kim@happyheads.me I would love to help.

Big Love,

Kim Murray

Founder of Happy Heads | EFT Tapping, Meditation & Breathwork

Tapping While Waiting For Exam Results

Tapping While Waiting For Exam Results

Waiting for exam results can be a pretty nerve wracking time and it’s really normal to feel a bit anxious. If you’re feeling in any way nervous about the upcoming results, try this short tapping process now to make you feel more calm and grounded. Good luck!

Big Love

Kim x

Tapping Before Starting University

Tapping Before Starting University

Starting university is a big life transition and it’s completely normal to have many mixed emotions. If you’re feeling in any way nervous about starting university then you’re not alone! Try this short tapping process now to make you feel more calm about your exciting new adventure. You’re going to do great!

Big Love

Kim x