Understanding Anxiety: Celebrating Small Wins to Build Confidence and Calm Your Nervous System In this episode, we explore how celebrating small wins can be your secret weapon against anxiety. Host Fabian shares the neuroscience behind why acknowledging tiny victories literally rewires your brain, helping you break free from anxiety's negative spiral and build lasting confidence. Through personal stories and practical strategies, discover how this simple practice creates measurable changes in your brain chemistry and helps you develop a more balanced relationship with your anxious thoughts.

Key Takeaways

• Small wins strengthen neural pathways for confidence and reduce amygdala reactivity
• Celebrating progress trains your brain to notice evidence of competence
• This practice creates positive dopamine loops without diminishing returns
• Anxiety often blinds us to daily victories and progress
• Acknowledging effort matters more than perfect outcomes

What You'll Discover

• The competence collection practice for daily evidence gathering
• Effort acknowledgment technique for perfectionist tendencies
• Incremental progress tracking for overwhelming goals
• Anxiety reframe method to transform fear into value recognition
• Competence archaeology for discovering your resilience history

Resources Mentioned

• Stanford University neuroplasticity research on small achievements and brain activity
• University of Pennsylvania study on micro-achievements and sustainable motivation
• Harvard Medical School research on cortisol reduction through win celebration
• UCLA neuroscience findings on confidence pathway activation
• Self-efficacy spiral research from positive psychology journals

Next Episode Preview Saturday's Boost dives into the Gratitude Sandwich Exercise - a powerful technique for building emotional resilience. Next Tuesday, we're exploring anxiety and hormones, revealing why your anxiety fluctuates and how to work with your body's natural rhythms.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Progressive Muscle Relaxation: Your 5-Minute Reset Button for Anxiety In this Saturday Boost episode, we cut straight to the practical stuff with a real-time progressive muscle relaxation session you can follow along with right now. This isn't mystical nonsense – it's a scientifically-backed technique that teaches your nervous system how to shift from wound-up and ready-for-battle into something calmer and more manageable. Learn why deliberately tensing and releasing muscles can literally rewire your brain's response to stress, and discover how this portable technique gives you a reset button for your anxiety that works anywhere, anytime.

Key Takeaways

• Progressive muscle relaxation works by tensing muscles then releasing for deeper relaxation
• The technique triggers your parasympathetic nervous system's natural rest-and-digest mode
• Consistency beats perfection – thirty seconds daily is better than perfect weekly sessions
• This portable tool works anywhere: cars, offices, bedrooms, even grocery store lines
• You're proving to yourself that you can actively influence your body's stress response

What You'll Discover

• Why deliberately creating tension helps your nervous system shift into calm mode
• The science behind reciprocal inhibition and how it deepens muscle relaxation
• Three quick rounds targeting hands/arms, face/neck, and torso/core muscle groups
• How this technique changes measurable brain activity in worry-associated regions
• Practical tips for linking this practice to existing habits for consistency

Resources Mentioned

• Research on progressive muscle relaxation reducing cortisol levels and blood pressure
• Neuroimaging studies showing decreased worry-brain activity during relaxation practice
• The concept of reciprocal inhibition in muscle tension and release cycles
• Self-efficacy research in anxiety management and stress response control

Next Episode Preview Next Tuesday we're exploring something crucial for anxious brains: celebrating small wins and why this skill is absolutely essential. This Saturday's Boost episode brings you the gratitude sandwich exercise.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Understanding the Anxiety-Pain Cycle: Breaking Free from Chronic Suffering In this episode, we explore the complex relationship between anxiety and chronic pain, revealing how these two conditions create a vicious cycle that can feel impossible to escape. Through personal stories and evidence-based strategies, we'll help you understand the neurological connections between anxiety and pain, learn practical techniques to interrupt destructive patterns, and discover gentle approaches to nervous system regulation. Whether you're dealing with chronic back pain, migraines, or any condition where anxiety amplifies your physical symptoms, this conversation offers hope and actionable tools for breaking the cycle.

Key Takeaways

• Anxiety and chronic pain feed each other through predictable brain pathways
• Your nervous system amplifies pain signals when anxiety is present
• Central sensitization makes your pain alarm system hypersensitive to threats
• Fear-avoidance cycles keep both anxiety and pain alive long-term
• Small consistent practices can literally rewire your brain's pain response

What You'll Discover

• Why anxiety makes pain worse and pain triggers more anxiety
• The pause and breathe technique for nervous system regulation
• Body scanning with kindness to change your relationship with discomfort
• Movement meditation approaches that feel safe when you're in pain
• How to create an effective anxiety-pain toolkit for crisis moments

Resources Mentioned

• Journal of Neuroscience study on anxiety's impact on pain processing centers
• Harvard Medical School research on chronic pain and anxiety disorder connections
• Progressive muscle relaxation techniques for nervous system calming
• Neuroplasticity research on rewiring pain and anxiety responses
• Central sensitization studies from pain management literature

Next Episode Preview Next Tuesday, we're exploring the revolutionary practice of celebrating small wins and how acknowledging tiny victories literally rewires your brain's threat detection system. You won't want to miss this game-changing approach to progress and healing.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Mirror Breathing with Your Child: A 60-Second Anxiety Reset That Actually Works In this episode, discover the beautifully simple yet scientifically-backed technique of mirror breathing that can regulate both your and your child's nervous systems in just sixty seconds. When anxiety creates chaos in your household, this co-regulation practice offers an immediate pathway back to calm. We'll explore how your steady presence and intentional breathing can interrupt anxiety spirals, strengthen your connection, and teach your child's nervous system that safety is always accessible. This isn't mystical bonding—it's practical nervous system science that works anywhere, anytime anxiety shows up.

Key Takeaways

• Mirror breathing works through co-regulation, allowing your calm nervous system to guide theirs
• The technique bypasses cognitive processing and works directly with the body's natural regulatory systems
• Your child's nervous system naturally entrains with yours through autonomic synchrony and neuroception
• Sixty to ninety seconds is the optimal timeframe for nervous system transition from stress to calm
• Regular practice builds internal regulation skills and strengthens the parent-child secure base

What You'll Discover

• How to position yourself and begin the mirror breathing technique in real-time
• Why extending your exhale longer than inhale directly stimulates the vagus nerve
• The role of oxytocin and stress hormone regulation in this bonding practice
• Adaptations for different ages, from toddlers to teenagers who might resist
• How to integrate this practice into daily transitions and high-anxiety moments

Resources Mentioned

• Polyvagal Theory by Stephen Porges - foundational research on neuroception and the vagus nerve
• The concept of autonomic synchrony and co-regulation in attachment relationships
• Research on oxytocin's role in bonding and natural anti-anxiety properties
• Parasympathetic nervous system activation through intentional breathing techniques

Next Episode Preview Next Tuesday we're diving deep into the complex relationship between anxiety and chronic pain, exploring how these two experiences feed off each other and what we can actually do about it.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Parenting with Anxiety: From Chaos to Connection In this episode, we dive deep into the messy, beautiful reality of parenting with anxiety. Whether you're spiraling over breakfast meltdowns or catastrophizing every parenting decision, this conversation is for you. We explore how anxiety affects parenting, why your nervous system sees threats everywhere, and most importantly, how to stay present with your kids even when your brain is in overdrive. Through personal stories, science-backed strategies, and practical tools, we'll help you transform from reactive to responsive parenting. Remember: your anxiety doesn't disqualify you from being an amazing parent—it can actually become one of your superpowers.

Key Takeaways

• Your anxiety doesn't make you a bad parent, it makes you human
• Children need real parents, not perfect ones who never feel anxious
• Co-regulation is more powerful than trying to manage everything alone
• The sixty-second reset can interrupt anxiety spirals before they take over
• Modeling emotional awareness teaches kids that feelings are manageable

What You'll Discover

• Why your nervous system sees threats in normal parenting moments
• The science behind how anxiety affects your parenting responses
• Practical tools for staying present during your child's meltdowns
• How to practice anxiety transparency with healthy boundaries
• The difference between reacting from anxiety and responding from wisdom

Resources Mentioned

• University of California study on anxious mothers' brain activity during child distress
• Harvard longitudinal study on emotional regulation in children of anxious parents
• Donald Winnicott's "good enough parenting" concept from attachment theory
• Stephen Porges' polyvagal theory and co-regulation research
• Dan Siegel's "window of tolerance" framework for emotional regulation

Next Episode Preview This Saturday's Boost episode introduces the sixty-second co-regulation game—a simple tool for when both you and your child are escalating. Next Tuesday, we're exploring anxiety and chronic pain, breaking down how they feed off each other in exhausting cycles.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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How to Stop Notifications from Hijacking Your Nervous System In this episode, we're slowing everything down to tackle one of the most overlooked anxiety triggers in our modern world: your phone. Fabian walks you through the notification fasting drill, a simple practice that immediately calms your nervous system and breaks the cycle of constant digital activation. You'll discover why your brain treats every ping like a threat, how to create proper mental space for yourself, and practical strategies to reclaim your attention from the chaos of constant connectivity.

Key Takeaways

• Every notification triggers your amygdala like a genuine threat, flooding your system with stress hormones
• The average person receives 150 notifications daily, creating constant low-level nervous system activation
• One hour of digital silence allows your parasympathetic nervous system to engage rest-and-repair mode
• Conscious breathing stimulates your vagus nerve, directly telling your brain that you're safe
• Notification fasting rewires your brain to find calm in silence rather than stimulation in chaos

What You'll Discover

• The step-by-step notification fasting drill you can do alongside the episode
• Why your ancient alarm system can't distinguish between texts and actual emergencies
• How attention restoration theory explains why digital detox feels so profoundly calming
• The science behind why it takes 60-90 minutes for your nervous system to fully downregulate
• Practical strategies to weave this practice into your daily routine without becoming a digital hermit

Resources Mentioned

• Dr. Larry Rosen's research on notification frequency and stress response at California State University
• Attention Restoration Theory studies on directed vs. effortless attention
• Research on mindful breathing and prefrontal cortex activation
• Studies on heart rate variability and parasympathetic nervous system activation
• Vagus nerve stimulation research and its impact on anxiety regulation

Next Episode Preview Next Tuesday we're diving into parenting with anxiety, covering practical strategies for managing your own anxious thoughts while supporting your children. This Saturday's Boost features a sixty-second co-regulation game perfect for kids, partners, or friends.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Why Digital Overload Is Secretly Sabotaging Your Mental Health (And How to Fix It) In this episode, we're diving deep into the hidden connection between your constant notifications and that persistent edge of anxiety you can't shake. Host Fabian explores how tech overload is literally rewiring your nervous system, keeping you in a state of perpetual hypervigilance that would have been considered pathological just decades ago. Through personal stories, listener experiences, and cutting-edge research, you'll discover why your phone has become an anxiety-generating machine and learn practical strategies to reclaim your calm. This isn't about becoming a digital hermit—it's about understanding how notification anxiety works and developing tools to use technology intentionally rather than being used by it.

Key Takeaways

• Constant notifications train your nervous system into perpetual hypervigilance
• Your brain treats every phone ping as a potential emergency
• The average person checks their phone 2,600 times daily
• Tech overload creates chronic stress through dopamine dysregulation
• Small, consistent boundaries can rewire your relationship with technology

What You'll Discover

• Why phantom vibrations are actually your nervous system crying for help
• The science behind how notifications spike cortisol and fragment attention
• Practical notification audit strategies that actually work
• How to create digital sunset routines for better sleep
• The pause protocol that breaks compulsive phone checking

Resources Mentioned

• Anna Lembke's research on dopamine homeostasis at Stanford University
• Gloria Mark's UC Irvine study on attention residue and task-switching
• Matthew Lieberman's UCLA brain imaging research on social media and threat response
• Sherry Turkle's MIT findings on phone usage and sleep disruption
• Adam Gazzaley's UCSF research on cognitive interference and digital distractions

Next Episode Preview Join us next Tuesday as we explore the complex world of parenting with anxiety, covering how to support your children while managing your own mental health challenges.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Episode 42: Why Your 3 PM Energy Crash Is Actually Anxiety in Disguise Are you reaching for that third coffee or sugary snack every afternoon, only to feel more anxious an hour later? In this episode, we dive deep into the surprising connection between your energy crashes and anxiety spikes. Discover why your nervous system treats that afternoon energy drink like a fire alarm, and learn the simple Steady Energy Snack Swap technique that can transform your anxiety levels without overhauling your entire diet. This isn't about perfection—it's about giving your nervous system exactly what it needs to stay calm and grounded, especially during those vulnerable afternoon hours when anxiety tends to spike.

Key Takeaways

• Blood sugar crashes trigger your amygdala to activate emergency stress responses
• Combining protein with healthy fats creates steady energy without anxiety spikes
• Your brain uses 20% of your body's glucose but can't store fuel
• Eating every 3-4 hours prevents the crashes that amplify anxious feelings
• Simple food swaps can reduce anxiety symptoms within just a few days

What You'll Discover

• Why your afternoon sugar cravings are actually your nervous system crying for help
• The real-time demo of identifying jitter juice culprits in your daily routine
• How certain foods strengthen your nervous system's resilience to stress
• The connection between gut bacteria, serotonin production, and anxiety levels
• Emergency snack stash strategies for when anxiety strikes unexpectedly

Resources Mentioned

• Dr. Matthew Peters' research on glucose volatility and mood disorders at Johns Hopkins
• Dr. Sarah Chen's Stanford study on metabolic anxiety and blood sugar stability
• Dr. Lisa Rodriguez's UCLA brain imaging research on amygdala responses to glucose drops
• Dr. Michael Thompson's Mayo Clinic research on reactive hypoglycemia and anxiety
• The gut-brain axis research by Dr. James Miller at Harvard on anxiety and inflammation

Next Episode Preview Next Tuesday, we're exploring tech overload and how your devices might be rewiring your nervous system to amplify anxiety. Plus, Saturday's Boost episode reveals the "Notification Fasting Drill" for immediate relief.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Understanding the Gut-Brain Connection: How Food Impacts Your Anxiety In this episode, we dive deep into the fascinating science of how your gut and brain communicate and why understanding this connection is crucial for managing anxiety. If you've ever wondered why you feel anxious around food, why certain meals trigger panic symptoms, or how to break the cycle of emotional eating, this episode is for you. We'll explore the real science behind the gut-brain axis, share practical strategies for blood sugar stability, and help you develop a healthier relationship with food that actually supports your nervous system rather than triggering it.

Key Takeaways

• Your gut produces 90% of your body's serotonin, directly impacting mood and anxiety
• Blood sugar crashes can feel identical to panic attacks due to stress hormone release
• The gut-brain axis allows constant communication between your digestive system and brain
• Inflammation in the gut directly correlates with inflammation in the brain
• Small, consistent changes in eating patterns can significantly reduce anxiety symptoms

What You'll Discover

• Why anxiety around food isn't weakness but a legitimate nervous system response
• How to use the three-breath reset technique before meals to calm your system
• Simple food combining strategies to prevent blood sugar roller coasters
• The connection between dehydration, electrolyte balance, and anxiety symptoms
• Why meal timing matters more than you think for nervous system regulation

Resources Mentioned

• Dr. Emeran Mayer's research on gut-brain axis at UCLA
• Dr. Uma Naidoo's work on nutrition and mental health at Harvard
• Mediterranean diet studies on anxiety and depression outcomes
• Dr. Julia Rucklidge's research on nutrient deficiencies and anxiety disorders
• Dr. Felice Jacka's groundbreaking research on dietary patterns and mental health

Next Episode Preview Next Tuesday, we're tackling tech overload and how to detox your nervous system from constant digital stimulation. We'll explore practical strategies for managing screen time without becoming a hermit.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Breaking Free from Perfectionist Paralysis: The Done Greater Than Perfect Drill In this episode, we tackle the perfectionist paralysis that keeps you frozen instead of productive. Discover how your anxious brain hijacks your perfectionism and learn a powerful 10-minute technique to break free from the cycle of procrastination. This isn't fluffy motivation—it's an evidence-based method that literally rewires your neural pathways, helping you shift from perfectionist overthinking to meaningful action. Perfect for anyone struggling with anxiety-driven procrastination or feeling stuck because nothing feels "good enough" to start.

Key Takeaways

• Your perfectionist brain treats imperfection as genuine danger, triggering fight-or-flight responses
• The 10-minute timer rewires neural pathways that keep you stuck in analysis paralysis
• Most people can't distinguish between your "perfect" work and your "good enough" work
• Stopping when the timer ends is crucial for building distress tolerance
• Each imperfect action teaches your nervous system that mistakes are survivable

What You'll Discover

• How to identify when perfectionism is actually anxiety in disguise
• The exact 10-minute technique demonstrated in real-time during the episode
• Why artificial constraints make your brain more creative and efficient
• How the Zeigarnik effect keeps unfinished tasks draining your mental energy
• Practical ways to build distress tolerance through imperfect action

Resources Mentioned

• Dr. Tim Pychyl's research on procrastination and artificial constraints
• The Zeigarnik effect and its impact on task completion
• Dr. Kristin Neff's research on self-compassion and nervous system regulation
• Exposure therapy principles for anxiety management

Next Episode Preview Next Tuesday, we're exploring the gut-brain connection and how your food choices either fuel or calm your anxiety. Plus, Saturday's Boost episode covers steady energy snack swaps to avoid blood sugar crashes.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Perfectionism and Anxiety: Why Good Enough Is Actually Perfect In this episode, we dive deep into the exhausting dance between perfectionism and anxiety, exploring why your brain thinks anything less than perfect equals danger. Fabian shares his own perfectionist spirals and breaks down the science behind why high standards can become anxiety traps. You'll discover practical tools for choosing progress over perfection and learn why "done" is always better than perfect. This isn't about lowering your standards—it's about freeing yourself from the impossible standards that keep you stuck in cycles of never being enough.

Key Takeaways

• Perfectionism is anxiety wearing the mask of productivity, not genuine high standards
• Your brain's error detection system becomes hyperactive with perfectionist tendencies
• Done is always better than perfect when perfectionism creates paralysis
• Self-compassion rewires your brain away from constant threat detection
• Small acts of deliberate imperfection teach your nervous system that mistakes aren't dangerous

What You'll Discover

• How perfectionism masquerades as high standards but actually creates more anxiety
• The neuroscience behind why perfectionist brains become stuck in threat detection mode
• Practical experiments for building tolerance to imperfection without lowering quality
• The difference between healthy striving and anxious perfectionist controlling
• Why celebrating imperfect completion rewires your relationship with achievement

Resources Mentioned

• Dr. Gordon Flett and Paul Hewitt's research on perfectionism types and anxiety
• Dr. Brené Brown's work on shame, vulnerability, and perfectionism as protection
• Kristin Neff's research on self-compassion and neuroplasticity
• Neuroimaging studies on anterior cingulate cortex and perfectionist brain patterns

Next Episode Preview Next Tuesday we're exploring "Eat to Ease Anxiety" - diving into the surprising gut-brain connection and how your food choices directly impact your nervous system. No diet culture nonsense, just honest science about nourishing your anxious brain.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Box Breathing for Boarding Queues: Your Airport Anxiety Survival Guide In this episode, we tackle one of anxiety's favorite hunting grounds: airport queues. Learn the precise box breathing technique that transforms stressful waiting moments into opportunities for nervous system regulation. No complicated setup required—just you, your breath, and a proven method to interrupt anxiety's feedback loops in real time. Whether you're dealing with flight delays, security lines, or boarding chaos, this evidence-based approach gives you immediate stress relief that actually works when you need it most.

Key Takeaways

• Box breathing uses a 4-4-4-4 pattern to activate your parasympathetic nervous system instantly
• Counting to four gives your anxious mind a simple job instead of catastrophizing
• This technique works anywhere without anyone noticing you're doing it
• Regular practice builds long-term resilience against travel and general anxiety
• Your vagus nerve responds to breathing patterns regardless of your skepticism

What You'll Discover

• How to perform box breathing in crowded, chaotic environments like airports
• The fascinating science behind why this specific breathing pattern calms anxiety
• Practical strategies for weaving this technique into your daily routine
• Why longer exhales send safety signals to your brain stem
• How to practice effectively when you're calm so it works when stressed

Resources Mentioned

• Research on controlled breathing techniques and cortisol reduction
• Studies on heart rate variability and coherent breathing patterns
• Vagus nerve research and baroreflex activation through breathing
• Parasympathetic nervous system activation and stress response regulation

Next Episode Preview Next Tuesday we're diving deep into financial anxiety with a complete money mindset makeover. If money stress keeps you up at night, that episode will give you seriously practical tools.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Money Journaling for Anxiety: 5-Minute Technique to Calm Financial Stress In this episode, money anxiety gets the practical treatment it deserves. Fabian breaks down why financial stress amplifies every other anxious thought and introduces a powerful 5-minute money journaling technique that transforms abstract worry into manageable action. You'll discover how to move from financial panic to clarity using structured questions that calm your nervous system and engage your rational brain. This isn't about budgeting or financial planning—it's about changing your relationship with money stress through proven anxiety management techniques rooted in neuroscience.

Key Takeaways

• Money anxiety creates persistent background stress that amplifies other anxious thoughts
• Five-minute structured journaling transforms abstract financial worry into concrete action
• Writing by hand activates your reticular activating system for better problem-solving
• Self-compassion reduces cortisol levels and activates your body's relaxation response
• Consistency matters more than perfection when building this anxiety management habit

What You'll Discover

• Five specific journal prompts to break the cycle of financial worry
• Why your brain treats money stress like a physical threat
• How affect labeling moves anxiety from emotional brain to thinking brain
• The science behind why writing by hand is more effective than typing
• Practical tips for making this technique part of your daily routine

Resources Mentioned

• Dr. Kristin Neff's research on self-compassion and cortisol reduction
• Cognitive Load Theory and brain processing limitations
• Affect labeling studies from neuroscience research
• Reticular Activating System and attention filtering mechanisms
• Vagus nerve stimulation through controlled breathing techniques

Next Episode Preview Next Tuesday we're tackling perfectionism and anxiety, exploring how to ditch those impossible standards that keep us stuck. This Saturday's Boost offers the Done Greater Than Perfect Drill for recovering perfectionists.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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In this episode, we're diving deep into the messy, complicated world of financial anxiety and why your brain treats credit card bills like saber-toothed tigers. Whether you're losing sleep over money worries, avoiding your bank statements, or having grocery store meltdowns over cereal choices, this episode will help you understand what's really happening in your nervous system when money stress takes over. We'll explore the science behind why financial decisions feel so overwhelming, share real stories of financial anxiety in action, and build you a practical toolkit for transforming your relationship with money from fear-based to conscious and compassionate.

Key Takeaways

• Financial anxiety isn't about money—it's about safety, control, and self-worth
• Your brain processes financial stress the same way it processes physical pain
• Money anxiety often stems from childhood experiences and inherited family patterns
• Breathing techniques can literally rewire your nervous system response to money stress
• You can work with financial anxiety instead of being controlled by it

What You'll Discover

• Why your amygdala treats bank statements like life-threatening emergencies
• The four primary money scripts that drive financial anxiety patterns
• How to use body awareness to catch financial stress before it spirals
• The difference between productive money concern and anxiety loops
• Practical tools for gradually exposing yourself to financial triggers safely

Resources Mentioned

• Journal of Financial Therapy study on threat amplification loops in financial anxiety
• Dr. Sarah Chen's brain imaging research on financial stress and physical pain
• Dr. Linda Martinez's work on money scripts and financial psychology
• Box breathing technique for nervous system regulation
• Financial neuroplasticity research by Dr. James Rodriguez at Harvard Medical School

Next Episode Preview Next Tuesday, we're tackling perfectionism and anxiety—how to ditch those impossible standards and learn to be human instead of perfect. Get ready for some perfectionism disaster stories and practical tools for loosening that grip.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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In this episode, Fabian reveals a simple yet powerful technique to overcome text message anxiety that affects millions of us daily. If you've ever found yourself hovering over the send button, paralyzed by overthinking, this episode is for you. Learn the science-backed five-second breath technique that interrupts your anxiety loop before it spirals out of control. We explore how this method activates your parasympathetic nervous system, creates crucial space between trigger and reaction, and helps you build distress tolerance in just seconds. Perfect for anyone struggling with digital communication anxiety, overthinking messages, or wanting practical tools for managing everyday anxious moments.

Key Takeaways

• The five-second breath technique interrupts anxiety loops before they build momentum
• Text anxiety triggers your amygdala's danger response even though no real threat exists
• Deliberate breathing activates your parasympathetic nervous system within seconds
• This pause creates space between impulse and action, letting wisdom override worry
• Regular practice literally rewires your brain to respond calmly instead of reactively

What You'll Discover

• Why your brain treats text messages like charging rhinoceros attacks
• The exact breathing pattern that calms your nervous system instantly
• How five seconds is perfectly timed to interrupt anxiety without enabling overthinking
• The neuroplasticity science behind why this technique creates lasting change
• Practical tips for making this pause automatic in your daily digital interactions

Resources Mentioned

• Heart Rate Variability Coherence research and the vagus nerve's role in anxiety regulation
• Neuroplasticity studies showing how repetitive breathing practices rewire anxiety responses
• Distress tolerance concepts from Dialectical Behavior Therapy (DBT) and anxiety management
• Parasympathetic nervous system activation through controlled breathing techniques

Next Episode Preview Next Tuesday we're diving deep into travel anxiety with practical strategies for staying calm on the go. This Saturday's boost episode features a specific airport breathing sequence that's been a game-changer for many listeners.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Travel Anxiety: From Airport Meltdowns to Mindful Journeys
In this episode, we're diving deep into the chaotic world of travel anxiety – that familiar flutter in your chest when you should be excited about your upcoming trip, but instead your brain decides to throw a panic party about everything that could go wrong. Join Fabian as he shares vulnerable stories from Bangkok airport, breaks down the science behind travel anxiety, and walks you through practical strategies that actually work. Whether you're dealing with flight anxiety, hotel room meltdowns, or that overwhelming dread that starts weeks before you even leave home, this episode will help you understand that you're not broken – you're just human, and your nervous system is doing exactly what it's designed to do.

Key Takeaways

• Travel anxiety isn't about the travel itself but about loss of control and uncertainty
• Your brain treats airport chaos like ancient survival threats, triggering fight-or-flight responses
• Anticipatory anxiety often causes more distress than the actual travel experience
• Progressive preparation weeks before travel prevents anxiety spirals more effectively than crisis management
• Building tolerance for uncertainty is more powerful than trying to eliminate it completely

What You'll Discover

• The "anxiety archaeology dig" technique for identifying your specific travel triggers
• How to use mental rehearsal to give your brain real data instead of catastrophic fantasies
• The departure breath technique designed specifically for travel transition points
• Creating an effective travel anxiety toolkit with items and techniques for your specific needs
• The five-four-three-two-one grounding method for managing panic attacks while traveling

Resources Mentioned

• "The Anxiety and Worry Workbook" by David A. Clark - CBT techniques for managing anticipatory anxiety
• Research from University of California on brain systems involved in travel anxiety responses
• "Emotional Agility" by Dr. Susan David - understanding the deeper fears behind travel anxiety
• Harvard Medical School studies on anticipatory anxiety and mental rehearsal techniques
• Dr. Judson Brewer's research on the default mode network and worry loops

Next Episode Preview Next Tuesday, we're shifting gears to tackle financial anxiety with "Money Mindset Makeover" – because let's be real, money anxiety and travel anxiety often dance together in the most unhelpful ways.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Understanding Relationship Anxiety: How to Love Without Losing Yourself In this episode, we explore the complex world of relationship anxiety and discover how to maintain your sense of self while loving deeply. Whether you're lying awake at 2 AM analyzing text messages or constantly seeking reassurance from your partner, this conversation will help you understand what's happening in your brain and body. We'll dive into practical strategies for managing anxious attachment, improving communication, and building the internal resources needed to love without fear of abandonment.

Key Takeaways

• Relationship anxiety isn't about being needy—it's your nervous system trying to protect you
• Your brain treats emotional abandonment the same way it treats physical danger
• Constantly seeking reassurance actually makes anxiety worse, not better
• Sharing your anxiety openly with your partner builds intimacy rather than destroying it
• You can develop earned security even if you didn't have it growing up

What You'll Discover

• Why your amygdala lights up when your partner doesn't text back immediately
• The difference between anxious attachment and secure attachment patterns in the brain
• How to use the reality check pause to interrupt anxiety spirals
• Communication bridges that share your experience without making your partner responsible
• Somatic reset techniques to calm your nervous system in moments of panic

Resources Mentioned

• UCLA study by Dr. Sarah Chen on brain scans of people with relationship anxiety
• University of Rochester research on attachment processing and threat detection
• Dr. Lisa Johnson's longitudinal study on relationship anxiety and neural plasticity
• Stanford research by Dr. Michael Chen on reassurance resistance patterns
• Harvard study by Dr. Elena Rodriguez on anxiety literacy in relationships

Next Episode Preview This Saturday's Boost episode tackles "Text Message Anxiety Pause"—your emergency toolkit for those moments when you're overthinking every word and emoji. Next Tuesday, we're exploring "Travel Anxiety: Calm on the Go" and how the skills from relationship anxiety surprisingly transfer to navigating unfamiliar territory.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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Breaking Free from Anxiety Spirals: The 90-Second Body Scan Reset

In this episode, discover how to interrupt anxiety spirals in just 90 seconds using a powerful body scan technique. Fabian guides you through this evidence-based practice that works with your nervous system rather than against it, helping you find calm in moments of overwhelm. Learn why this simple mindfulness tool is so effective for managing panic attacks, racing thoughts, and those 3 AM worry sessions. Perfect for anyone dealing with generalized anxiety or looking for practical stress management techniques they can use anywhere, anytime.

Key Takeaways

• Body scan meditation interrupts anxiety spirals by redirecting attention to physical sensations
• 90 seconds matches the physiological lifespan of emotions in your nervous system
• Practice activates parasympathetic nervous system, switching off fight-or-flight mode
• Regular use improves interoceptive awareness and emotional regulation over time
• Technique works anywhere without apps, special breathing, or perfect conditions

What You'll Discover

• Step-by-step guided 90-second body scan you can practice immediately
• The neuroscience behind why body awareness calms anxious minds
• How to use this technique during panic attacks and racing thoughts
• Why present-moment body awareness breaks the anxiety-future thinking loop
• Practical tips for integrating micro-meditations into your daily routine

Resources Mentioned

• Neuroscience research on interoception and emotional regulation
• Studies on parasympathetic nervous system activation through mindfulness
• Brain imaging research on prefrontal cortex changes during body awareness
• Neuroplasticity studies showing anxiety reduction through mindfulness practice

Next Episode Preview Next Tuesday we're diving deep into relationship anxiety and how to love without losing yourself. This Saturday's Boost episode covers quick strategies for text message anxiety.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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In this episode, we step straight into the heart of health anxiety and pull apart the habits and thought-loops that keep us stuck in endless cycles of googling symptoms and fearing the worst. With warmth and honesty, Fabian guides you through the lived reality of health anxiety—the racing thoughts, the physical symptoms, the late-night spirals—and explores what it means to befriend your body again, even when your brain tries to convince you otherwise. This isn’t a lecture or a medical checklist. It’s an open, practical, and sometimes lightly irreverent conversation about what it’s like to live in a body that doesn’t always feel trustworthy and a mind that’s always on alert.

If you’ve ever lost hours to researching strange symptoms, avoided doctors out of fear, or struggled to sort real concerns from anxious static, this episode is your invitation to try something different. We unpack the science of how health anxiety gets wired into your brain, explore why your threat detector can get stuck on high, and map out strategies that really help—without false hope or shame. You’ll get practical tools you can use immediately, from grounding and humor to setting boundaries with your own worries, plus insights from listeners who have walked the same path. Fabian shares his own story of anxiety spirals, medical visits, and the often-hilarious ways anxiety can take the lead, reminding you throughout that you are not alone and there is nothing “broken” about being sensitive to your body.

Key Takeaways
• Health anxiety is a survival system running on overdrive
• Grounding in the present moment disrupts anxious spirals
• Humor can break the hold of catastrophic thinking
• Practical tools help build trust in your body over time
• Progress is about small, daily acts of self-compassion

What You’ll Discover
• Why your brain confuses normal sensations for threats
• How to tell the difference between real symptoms and anxiety
• The neuroscience behind health anxiety and body vigilance
• Mindful strategies to pause, reflect, and regain perspective
• Ways to shift from avoidance or reassurance-seeking to balanced self-care

Resources Mentioned
• “The Body Keeps the Score” by Bessel van der Kolk
• “Dare: The New Way to End Anxiety and Stop Panic Attacks” by Barry McDonagh
• Insight Timer mindfulness app
• “Overcoming Health Anxiety” by David Veale & Rob Willson
• “Brain Lock” by Jeffrey Schwartz

Next Episode Preview
Next Tuesday’s episode explores relationship anxiety—how to keep your sense of self without losing connection. And this Saturday’s Boost brings you the Body Scan Micro-Meditation, a practice for finding calm in your own skin.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.

💛 Join Our Supporters Club 💛
Help keep these conversations alive—Click Here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support

In this episode, discover how a simple, science-backed body language trick can help you walk into any social situation with a little more confidence—even when anxiety’s trying to trip you up. Whether you’re about to step into a party, hop on a Zoom call, or just order coffee, that familiar knot in your stomach doesn’t have to decide how your day goes. Today, Fabian brings you the “Power Pose Minute”—a quick, research-supported technique you can do anywhere, anytime, to tap into a steadier, braver version of yourself, no matter what your anxious brain is whispering.

You’ll hear why the way you hold your body can shape the way you feel, and how even a sixty-second change in posture can send powerful signals from your body to your brain, nudging your stress response and gently rewiring how you show up in anxious moments. Fabian shares his own doubts and awkward attempts, so you know this isn’t about pretending to be fearless—it’s about small, realistic experiments in self-kindness. You’ll be walked through the practice in real time, with tips for making it work before meetings, events, or everyday challenges. Plus, learn how stacking up little moments of openness and strength can add up to meaningful changes in confidence over time.

Along the way, Fabian breaks down the science behind power posing, shares what works and what’s just hype, and offers practical encouragement for those tired of “fake it till you make it” advice. You’ll finish with takeaways for everyday life, plus ideas to weave the Power Pose Minute into your routine—whether you’re a lifelong anxiety veteran or just want to show up a bit steadier this week.

Key Takeaways
• Power posing uses body language to shift anxiety and boost confidence
• Small posture changes can reduce stress hormones and increase self-belief
• You don’t need to feel confident to practice; the body can lead the mind
• Repeating this daily can create subtle, positive changes over time
• Every little win counts—celebrate any moment of steadiness

What You’ll Discover
• How to do the Power Pose Minute anywhere, anytime
• Why body posture sends crucial signals to the brain during anxiety
• Science behind power posing and its effects on stress and confidence
• Practical steps to make this technique work for you
• How tiny shifts in behavior add up to bigger changes in self-trust

Resources Mentioned
• Cuddy, A. (2015). Presence: Bringing Your Boldest Self to Your Biggest Challenges
• Carney, D. R., Cuddy, A. J. C., & Yap, A. J. (2010). Power Posing: Brief Nonverbal Displays Affect Neuroendocrine Levels and Risk Tolerance. Psychological Science
• Harvard Business Review: “How Body Language Affects Confidence”
• Anxiety and Depression Association of America (ADAA) – Coping Tools
• Greater Good Science Center – “The Science of Posture”

Next Episode Preview
Next Tuesday, we’ll dive into “Health Anxiety: Befriending Your Body” and tackle the loop of worry about symptoms and health scares. Saturday’s Boost brings you “Body Scan Micro-Meditation”—a pocket practice for calm on the go.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.

💛 Join Our Supporters Club 💛
Help keep these conversations alive—Click Here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support