You Only Need You

Tessa Malcarne

This podcast provides foundational knowledge on how to regulate your nervous system, on your own.

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20 episodes
Updated January 11

Episodes20

Newest first

January 11 · 27 min
Episode #22 A New Look at Uncomfortable Thoughts & Emotions
The topic for this podcast episode is centered around uncomfortable thoughts and emotions, but with a fresh spin. I explain this concept in a way I have never explained it before, which will hopefully shed a new light on the topic for you. I hope this new perspective helps you to work through your own uncomfortable thoughts and emotions with more ease :)
Aug 18, 2025 · 59 min
Episode #21, How To Truly Calm Your Mind & Body
Hello! This episode is about why it is so difficult for us to sit with our own emotions, and then what to do about it.
Jun 8, 2025 · 1 hr 33 min
Episode #20, Stress Patterning
Hi! This podcast episode is centered around stress patterning. In this episode I get into great detail about why stress patterning is created, how stress patterning affects us, and ways to heal stress patterning (so the nervous system can feel much less burdened on a daily basis).
Mar 16, 2025 · 37 min
Episode #19, Getting Out Of Sticky States Of Emotions/Symptoms
This episode describes how you can move through sticky nervous system states in a really intentional way. Links to the unprograms --> "The Basics" --> https://c4cdc0d5f1b02961401a3a2c236da714.mykajabi.com/offers/3uYDqQJg/checkout "The Deeper Layers Of Healing" --> https://c4cdc0d5f1b02961401a3a2c236da714.mykajabi.com/offers/6ktL6PHx/checkout
Nov 23, 2024 · 53 min
Episode #18, Are You Triggered By Other People's Difficult Behavior? It Could Be Your Childhood Trauma.
This episode is a bit different from the rest, but I felt called to put this information out there. Many of us struggle with other people's unpredictable, unkind, irrational behavior, and we find ourself so triggered by it, that we never quite get to the point where we understand why we are so triggered. If you have ever experienced this, it is likely due to your childhood trauma. In this episode, I explain how being triggered by other people's toxic behavior is related to your own childhood trauma, and what to do about it. Spoiler alert: It's not your job to understand it!
Aug 24, 2024 · 50 min
Episode #17, Taking the Pressure OFF! *Number Two*
This is the follow-up episode to the first episode on 'taking the pressure off.' In this episode, I address a whole new list of pressures that were sent to me by various listeners. I hope this episode helps you to take the pressure OFF!
Aug 1, 2024 · 47 min
Episode #16, Repeating Affirmations For You to Listen To!
This episode is designed to be a simple, go-to resource for you. If you are feeling like you could use a pick-me-up, you can use this episode as such - and be able to listen to affirmations that will boost your feel-good chemistry. Affirmations can create substantial changes within your brain and body, so, why not?! In the beginning of this episode, there is an introduction to the science of affirmations. The second time you listen, you can skip right to the affirmations! They begin at 8 minutes, 24 seconds :)
Jun 29, 2024 · 35 min
Episode #15, Being In The Highest Emotional State
I know I said this episode would be a continuation of the last (the podcast about pressure), but I was inspired to create an episode on the topic of 'being in the highest emotional state' for today's episode. Part #2 on the topic of pressure will come next (episode #16)! This episode is centered around being in a higher vibrational state...and maybe sustaining it...if you are into that sort of thing! No pressure, as always :) just an approach you can try, if you want to!
Jun 8, 2024 · 41 min
Episode #14, Take the Pressure Off!
In this episode, I talk about the pressures we face while regulating the nervous system, as well as the pressures we face being a part of a greater healing community. I hope this episode helps you to take the pressure OFF!
May 26, 2024 · 20 min
Episode #13 Processing Emotions
This podcast episode speaks to the idea of processing emotions, and just how simple it is! If you have no idea how to process emotions, this podcast can help you to understand the flow of the process. Processing emotions is not necessary to do, but can be hugely beneficial, if it resonates with you/feels authentic to you :)
Apr 13, 2024 · 1 hr 12 min
Episode #12, Sleep
Hi Everyone! This episode is a bit different from the rest, because it may only apply to some of you. However, the way I describe how to deal with sleep disturbances is exactly how I would explain how to deal with any symptom, so this episode does have the potential to apply to all :) I start this episode by talking about how science proves we are all good sleepers...Yes, even you. I then discuss that specific science, and how you can use it to improve/heal your sleep disturbances. After that, I loop a sleep script over and over again, so you can use it to regulate your sleep if you would like. This episode looks as if it is over an hour long, but it is actually around 25 minutes. The last 47 minutes is the sleep script looped over and over again. As the sleep script loops over the 47 minutes, the volume decreases, so you can use it to fall asleep if you would like! I hope this helps you to heal your sleep challenges :) Link to recorded coaching calls if you are interested! --> https://tessamalcarne.sellfy.store/
Mar 10, 2024 · 13 min
Podcast #11, Surrendering to Physical Symptoms
This podcast is an audio clip I pulled from a session with a client, regarding surrendering to physical symptoms. I explain the science behind the feedback loop between the nervous system and the prefrontal cortex, and how we can use that feedback loop to settle the nervous system. I hope this audio clip helps you to surrender more within your own life!
Feb 22, 2024 · 45 min
Episode #10, Associations
This podcast started out as an impromptu thought in a yoga class, but turned into a detailed explanation of how to break apart associations. Associations are the basis of all belief systems, and if we can identify them and work on dissolving them, we can help the nervous system greatly. I hope this episode helps you to dissolve your unhelpful associations, and create health-giving associations in their place!
Feb 3, 2024 · 33 min
Episode #9, Connecting to the Highest Truth
Connecting to the highest truth means you are looking at the bigger picture instead of getting caught up in what the picture seems like. Symptoms seem terrible, and feel as if they are torturing us. But the highest truth is that symptoms are messengers. Symptoms show us what wants to be healed deep inside of us. If we neglect the highest truth, we miss out on so much potential healing, and so many potential realizations. I hope this podcast helps you to connect with the highest truths.
Jan 20, 2024 · 31 min
Episode #8, Someone Else's Treatment of You has Nothing To Do With You
We have all heard that someone else's treatment of us has nothing to do with us, and instead, is a reflection of them. But what does that actually mean? How can we know this is actually true? What is the evidence? In this podcast, I try to explain this concept to the deepest level, so when others treat us in a way that is less than we deserve, we are able to bounce back *immediately* and/or be completely unaffected.
Jan 15, 2024 · 9 min
Quick Thoughts on Honoring Your Emotions -- "I Don't Even Care About That."
So many of us use phrases like, "I don't even care about that." When, in reality, we must care if we are taking the time to say we do not care. If we truly did not care, we would never need to say "I don't care." We do this so unconsciously we may not even realize we actually do care! Our emotions need to be brought into the conscious, and honored. This short, impromptu podcast, will teach you how to honor your emotions quickly, and easily.
Jan 7, 2024 · 53 min
Episode #7, How/Why Healing is Actually Easy
This is an impromptu-rant-turned-podcast that was created when I had 3,000 realizations in a yoga class. I felt pulled to share these realizations with you, in hopes that I could get you to see that healing is actually quite easy when you break it down into its most basic parts. In this podcast, I will break healing down into its most basic parts, and hopefully inspire you to let go of some of the fears/limiting beliefs (around healing) that may be holding you back. I hope this podcast show you how/why healing is actually easy!
Jan 6, 2024 · 32 min
Episode #6, Understanding How We Got Here: The Inner-Hunter-Gatherer
The inner-hunter-gatherer is the sneakiest contributor to the imbalance of the nervous system because we do not think much of our inner-hunter-gatherer when conceptualizing how the nervous system is affected by the world. We think of that trauma we had as a young child, that toxic relationship we were in, and the time we were bullied in high school. But we do not give credit to how we have an inner-hunter-gatherer; who never evolved to understand the world as it functions today. I hope this concept will give you more empathy for your nervous system, and help you to understand how/why your nervous system functions the way it does. This will help you navigate the imbalance of the nervous system with more awareness, and aid you in surrendering to physical symptoms. The more we know and understand, the more informed we are, and the more confident we feel in making decisions for ourselves in regards to: the tools we use, the way we navigate the imbalanced nervous system, and where to go from here.
Dec 23, 2023 · 25 min
Episode #5, Moving Through the Holidays with Ease
In this podcast, we will talk about 3 overarching ideas that will help you to move through the holidays with ease. The overarching ideas are: preparing yourself with visualization, creating a resilient mindset, and then, what you can do in the moment if you happen to become triggered.
Dec 2, 2023 · 29 min
Episode #4, Changing Your Relationship to the World
'Changing your relationship to the world' means you notice the associations you have within your day-to-day life, and if those associations are not contributing to the regulation of your nervous system (or your happiness), you change those associations. In this episode, we will explore the ways you can change your relationship to the world.