Episodi

  • Catastrophic Thinking: How to Stop Worst-Case Scenarios

    Catastrophic Thinking: How to Stop Worst-Case Scenarios
    Jan 13 2026
    In this episode, we tackle one of anxiety's most exhausting habits: catastrophic thinking. You know that moment when an unanswered text spirals into "they hate me forever" or a headache becomes a terminal diagnosis? That's catastrophic thinking, and it's incredibly common. We explore why our brains jump straight to worst-case scenarios, the actual neuroscience behind this pattern, and most importantly, practical tools to interrupt the spiral when it starts. This isn't about toxic positivity or pretending everything's fine. It's about understanding how your brain works and learning to create breathing room between anxious thoughts and your response to them.


    Key Takeaways

    • Understand why your brain catastrophizes as a misguided protection mechanism, not a personal flaw.
    • Learn to recognize your unique catastrophic thinking patterns and themes in real time.
    • Discover the neuroscience behind why some brains are more prone to worst-case scenario thinking.
    • Gain practical strategies to interrupt catastrophic spirals before they take over your day.
    • Build self-compassion around anxiety patterns instead of judgment when catastrophic thoughts appear.


    What You'll Discover:

    • Why that space between anxious thought and reaction is where real transformation happens.
    • How your amygdala and prefrontal cortex communicate during catastrophic thinking episodes.
    • The difference between healthy preparation and being paralyzed by imaginary disasters.
    • Why catastrophic thinking feels so convincingly real even when the threat isn't.
    • How tracking your patterns reveals the predictable script your anxiety follows.


    Recommended Resources:

    • "Feeling Good: The New Mood Therapy" by David Burns - comprehensive guide to cognitive distortions
    • The Anxiety and Depression Association of America (ADAA.org) - evidence-based information and resources
    • "The Anxiety Toolkit" by Alice Boyes - practical strategies for managing anxious thinking patterns
    • Headspace or Calm apps - guided meditations specifically for anxiety management


    Coming Up Next

    We'll explore how anxiety shows up in relationships and the specific communication patterns that either fuel or soothe anxious attachment, with concrete tools you can use immediately.


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

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

    This episode includes AI-generated content.
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    44 min
  • 5-4-3-2-1 Grounding: Stop Panic Attacks Fast

    5-4-3-2-1 Grounding: Stop Panic Attacks Fast
    Jan 13 2026
    In this episode, we dive deep into the five-four-three-two-one grounding technique, a powerful sensory tool that can interrupt panic attacks and pull you back into the present moment when anxiety takes over. Fabian breaks down the neuroscience behind why this simple countdown method actually works, explaining how it forces your prefrontal cortex back online and shifts your nervous system from fight-or-flight into a calmer state. You'll learn the exact steps to use this technique in real-world situations, not just in perfect conditions, and discover why practicing it when you're calm makes it accessible when you're spiraling. This is practical, no-nonsense guidance for anyone who's ever felt hijacked by panic and needed something concrete to hold onto.

    Key Takeaways

    • Learn a simple five-step sensory technique that interrupts panic by redirecting your brain's attention to the present.
    • Understand the neuroscience of why engaging your senses can shift your nervous system from panic to calm.
    • Discover how to practice this technique in everyday situations so it's accessible during actual panic attacks.
    • Get practical tips for adapting the method when your mind goes blank or you're in public spaces.
    • Build a go-to tool that requires no special equipment, just your senses and willingness to redirect attention.

    What You'll Discover:

    • Why your brain can't simultaneously panic and actively catalog sensory information at the same time.
    • How the countdown structure from five to one creates a sense of control during overwhelming moments.
    • What's happening in your amygdala and prefrontal cortex when panic hijacks your entire nervous system.
    • Why practicing this technique when you're calm builds neural pathways that work during actual crises.
    • How mundane, boring sensory details can actually help your brain recalibrate its threat assessment system.

    Recommended Resources:

    • The Anxiety and Phobia Workbook by Edmund Bourne - comprehensive guide to anxiety management techniques including grounding exercises
    • Calm app's grounding exercise library - offers guided versions of sensory grounding techniques for practice
    • National Alliance on Mental Illness NAMI helpline 1-800-950-NAMI - free support and resources for anxiety management
    • The Body Keeps the Score by Bessel van der Kolk - explores how sensory experiences affect trauma and anxiety
    • Anxiety and Depression Association of America ADAA website - evidence-based information on grounding techniques and panic management

    Coming Up Next

    We'll explore how to talk to loved ones about your anxiety without feeling like a burden, including specific phrases that actually help people understand what you're going through.

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

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

    This episode includes AI-generated content.
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    14 min
  • Five-Four-Three-Two-One Technique: Ground Panic Attacks Now

    Five-Four-Three-Two-One Technique: Ground Panic Attacks Now
    Jan 13 2026
    In this episode, we dive deep into the five-four-three-two-one grounding technique, a practical tool you can use anywhere when panic strikes. This isn't another generic breathing exercise that leaves you feeling frustrated. Instead, you'll learn exactly how this sensory-based method works with your nervous system to interrupt panic attacks in real time. We explore the neuroscience behind why your brain can't panic and focus on sensory details simultaneously, and how you can use this to your advantage. Whether you're experiencing a panic attack right now or preparing yourself for the next time anxiety shows up, you'll walk away with a concrete, evidence-based technique that's completely invisible to others and genuinely effective when you need it most.


    Key Takeaways

    • Learn a practical grounding technique you can use anywhere without anyone noticing you're doing it.
    • Understand why your brain responds to panic the way it does and how to work with it.
    • Discover how engaging your five senses creates a pattern interrupt that redirects your nervous system's response.
    • Practice a step-by-step method that moves you from panic back to the present moment effectively.
    • Build confidence in managing anxiety by understanding the neuroscience that makes this technique actually work.


    What You'll Discover:

    • Why your amygdala can't distinguish between real threats and perceived ones during panic attacks.
    • How activating your prefrontal cortex through sensory engagement literally shifts brain activity away from panic zones.
    • The specific reason counting down from five to one creates a natural arc toward calmness.
    • Why practicing this technique during low-anxiety moments makes it more accessible during high-intensity panic.
    • How present-moment sensory awareness acts as kryptonite to future-focused anxiety and catastrophic thinking.


    Recommended Resources:

    • "The Anxiety and Phobia Workbook" by Edmund Bourne - comprehensive guide to anxiety management techniques including grounding exercises.
    • Anxiety and Depression Association of America website - evidence-based resources and information on panic disorders and coping strategies.
    • "Why Zebras Don't Get Ulcers" by Robert Sapolsky - explores the science of stress and the nervous system.
    • CALM app's grounding exercises section - guided practices for sensory-based anxiety management techniques.
    • National Institute of Mental Health resources on panic disorder - research-backed information on understanding and managing panic attacks.


    Coming Up Next

    We'll explore how to recognize the early warning signs of anxiety before it escalates into full panic, giving you even more control over your nervous system's responses.


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

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

    This episode includes AI-generated content.
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    14 min
  • Habit Stacking for Anxiety Relief: Build Calm, One Action at a Time

    Habit Stacking for Anxiety Relief: Build Calm, One Action at a Time
    Jan 6 2026
    In this episode, discover how to strategically weave small, manageable habits into your existing routine to create a powerful shield against anxiety. Learn to leverage the science of habit stacking to build lasting relief and reclaim your peace of mind, one intentional step at a time.

    Key Takeaways:
    • Stack new habits onto existing daily routines.
    • Identify triggers to place new habits effectively.
    • Start small to ensure consistency.
    • Link habits for momentum and motivation.
    • Track progress for reinforcement and adjustment.

    What You'll Discover:
    • The psychology behind why habit stacking works for anxiety.
    • Practical examples of habit stacks for morning, afternoon, and evening.
    • How to overcome common sticking points and plateaus.
    • Strategies for building resilience against anxious thoughts.
    • The long-term benefits of consistent, small actions.

    Recommended Resources:
    • "Atomic Habits" by James Clear
    • "Tiny Habits" by BJ Fogg
    • Acceptance and Commitment Therapy (ACT)

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

    💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
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    45 min
  • Instant Calm: Your Cold Splash Reset for Anxiety

    Instant Calm: Your Cold Splash Reset for Anxiety
    Jan 3 2026
    In this episode, discover the invigorating power of a 'Cold Splash Reset' to shock your nervous system out of anxiety spirals and reclaim your present moment. We explore how this simple yet potent technique can be your secret weapon against overwhelming stress.

    Key Takeaways:
    • Use cold water to interrupt anxious thought loops.
    • Boost your body's natural stress response system.
    • Quickly shift from panic to presence.
    • Practice a simple, accessible reset technique.
    • Integrate 'Cold Splash Reset' into your daily routine.

    What You'll Discover:
    • The science behind cold exposure and anxiety.
    • How to safely and effectively implement a cold splash.
    • The immediate physiological benefits you'll feel.
    • Why this method is a powerful alternative to rumination.
    • Tips for making the 'Cold Splash Reset' a habit.

    Recommended Resources:
    • "Dare: The New Way to End Anxiety" by Barry McDonagh
    • "The Anxiety and Phobia Workbook" by Edmund J. Bourne
    • Acceptance and Commitment Therapy (ACT)

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

    💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
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    13 min
  • Stress Inoculation: Build Resilience Against Anxiety

    Stress Inoculation: Build Resilience Against Anxiety
    Dec 29 2025
    In this episode, discover how to proactively prepare your mind for life's inevitable challenges. We're diving deep into Stress Inoculation Training, a powerful strategy to build your mental armor and handle pressure with newfound strength.

    Key Takeaways:
    • Understand the core principles of stress inoculation.
    • Learn techniques to simulate stressful scenarios safely.
    • Develop coping mechanisms for future challenges.
    • Strengthen your psychological hardiness.
    • Reduce the impact of unexpected stressors.

    What You'll Discover:
    • The science behind why inoculation works.
    • Practical exercises you can start today.
    • How to identify your personal stress triggers.
    • The long-term benefits of preparedness.
    • Ways to integrate resilience into daily life.

    Recommended Resources:
    • "The Anxiety and Phobia Workbook" by Edmund J. Bourne
    • Cognitive Behavioral Therapy (CBT)
    • "Dare: The New Way to End Anxiety" by Barry McDonagh

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

    💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
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    37 min
  • Calm Your Anxious Gut: Simple Belly Breathing Techniques That Actually Work

    Calm Your Anxious Gut: Simple Belly Breathing Techniques That Actually Work
    Dec 27 2025
    In this episode, we explore the transformative power of belly breathing as a dual solution for anxiety and digestive issues. Host Fabian shares personal experiences and scientific insights about the fascinating connection between our gut and nervous system, offering a practical, accessible technique that anyone can use to find relief from anxiety-induced digestive problems and create a greater sense of calm in daily life.

    Key Takeaways

    • Learn how belly breathing can naturally calm both your mind and digestive system simultaneously
    • Discover why your gut and anxiety are interconnected through the vagus nerve
    • Master a simple breathing technique you can use anywhere, anytime, without special equipment
    • Understand how proper breathing patterns can improve your digestion and reduce stress
    • Build a sustainable daily practice that creates lasting changes in your anxiety response

    What You'll Discover

    • The scientific connection between your breathing pattern and digestive health
    • How the vagus nerve acts as a communication highway between your brain and gut
    • Why traditional chest breathing might be making your anxiety worse
    • Simple steps to transform your breathing pattern for better stress management
    • Practical tips for incorporating belly breathing into your daily routine

    Recommended Resources:

    • "The Polyvagal Theory" by Stephen Porges
    • "Breath: The New Science of a Lost Art" by James Nestor
    • "The Mind-Gut Connection" by Emeran Mayer
    • National Institute of Mental Health's Anxiety Resources Guide

    Coming Up Next

    Join us next week as we explore how childhood experiences shape our adult anxiety patterns and learn practical tools for healing these deep-rooted connections.

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

    💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
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    13 min
  • Heal Your Anxiety Through Your Gut: The Mind-Body Connection You Need to Know

    Heal Your Anxiety Through Your Gut: The Mind-Body Connection You Need to Know
    Dec 23 2025
    In this episode, we dive deep into the fascinating world of the gut-brain connection and its surprising impact on anxiety. Your host Fabian shares groundbreaking research and personal experiences about how the trillions of bacteria in your gut influence your mental health. From understanding why your stomach gets butterflies when you're nervous to discovering how gut bacteria produce 90% of your body's serotonin, this episode reveals the hidden connection between your digestive system and emotional wellbeing.

    Key Takeaways

    • Learn how your gut microbiome directly influences anxiety levels and emotional responses
    • Discover practical dietary changes that can significantly improve both gut and mental health
    • Understand the science behind the gut-brain axis and its role in mood regulation
    • Find out which foods support beneficial gut bacteria for better emotional balance
    • Learn to recognize and respond to the connection between digestive issues and anxiety symptoms

    What You'll Discover

    • The surprising way gut bacteria produce neurotransmitters that affect your mood
    • How specific probiotic strains can actually reduce anxiety symptoms
    • Why processed foods may be triggering both digestive issues and anxiety
    • Simple daily habits that can improve your gut-brain connection
    • The truth about whether expensive probiotics are worth the investment

    Recommended Resources:

    • "The Mind-Gut Connection" by Emeran Mayer, MD
    • The American Psychological Association's guide to Diet and Mental Health
    • "Brain Maker" by David Perlmutter, MD
    • Harvard Health's Special Report on the Gut-Brain Connection

    Coming Up Next

    Join us next week as we explore practical anxiety management techniques for social situations, including evidence-based strategies you can start using immediately.

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

    💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
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    37 min