If anxiety feels worse at night, you’re not alone.

Quiet rooms, body sensations, and the pressure to fall asleep can make your nervous system feel like it’s on high alert. You might feel fine in the day, then get into bed and suddenly feel wired. Or you wake up at 2am or 3am with a rush of adrenaline and your mind instantly goes into fear mode.

In this episode, I explain why night time anxiety can feel so intense, what’s really happening when you wake up panicking or restless, and the four common mistakes that accidentally keep the cycle going.

You’ll also learn a simple step by step response plan to follow in the moment, plus a short script you can use at 3am to stop the spiral and retrain your nervous system.

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are concerned about your health or symptoms, please speak with a qualified healthcare professional. If you are in immediate danger or feel at risk of harming yourself, call your local emergency number straight away.

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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are concerned about your health or symptoms, please speak with a qualified healthcare professional. If you are in immediate danger or feel at risk of harming yourself, call your local emergency number straight away.

Send a text

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

If you’ve been making progress with anxiety or panic and then it suddenly hits again, this episode is for you.

That wobble can feel like you’re back to square one. But most of the time it isn’t a setback at all. It’s your nervous system testing the old pattern.

In this episode, I break down why anxiety can come back after a good spell, the three common mistakes that turn a wobble into a full spiral, and the simple three step response that helps you move through it without feeding the fear.

You’ll also get a short script you can use in the moment when anxiety spikes, plus a small challenge to build real confidence this week.

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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are concerned about your health or symptoms, please speak with a qualified healthcare professional. If you are in immediate danger or feel at risk of harming yourself, call your local emergency number straight away.

Send a text

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

If you’ve ever experienced a sudden surge of fear, racing heart, breathlessness, dizziness, or the feeling that something terrible is about to happen, this episode will help you understand what’s really going on and what to do when it happens.

In this solo episode of The Anxiety Relief Podcast, Ross explains panic attacks and anxiety attacks in a clear, calm, and reassuring way. He breaks down what’s happening in the body during an attack, why the symptoms feel so convincing, and how your response can either strengthen or weaken the panic cycle.

You’ll learn:
The difference between panic attacks and anxiety attacks
Why adrenaline creates intense physical symptoms
What makes panic and anxiety attacks worse
A simple step by step plan for the moment an attack hits
What to do after an attack so it doesn’t keep returning
How to reduce fear of the next attack

This episode is for anyone who feels frightened by their symptoms and wants practical tools to regain confidence and control.

Panic attacks are uncomfortable, not dangerous.
And recovery is possible.

Disclaimer

The information shared in this podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. This podcast does not replace diagnosis or treatment from a qualified healthcare professional. If you are experiencing severe distress, worsening symptoms, or concerns about your mental or physical health, please seek support from a qualified medical professional.

The Anxiety Relief Podcast is also not a substitute for personalised coaching or therapy. Any examples or suggestions shared are general in nature and may not be suitable for everyone. Always use your own judgement and seek appropriate professional support when needed.

Send a text

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

If you find yourself constantly checking, googling symptoms, asking for reassurance, or monitoring how you feel, this episode will help you understand why anxiety keeps pulling you back into that loop and what to do instead.

In this solo episode of The Anxiety Relief Podcast, Ross explains reassurance seeking in a calm, compassionate way and breaks down why it feels so urgent, why it works short term, and why it quietly keeps anxiety alive long term.

You’ll learn:
What reassurance seeking really looks like
Why reassurance gives relief but strengthens anxiety
How the nervous system actually learns safety
Why stopping reassurance suddenly can make anxiety worse
How to gently reduce reassurance without forcing yourself
What real progress looks like when reassurance starts to soften

This episode is not about never checking again.
It’s about changing your relationship with reassurance so anxiety no longer controls your decisions.

If anxiety has been running your thoughts and behaviours, this episode will give you clarity, relief, and a practical way forward.

Disclaimer

The information shared in this podcast is for educational and informational purposes only and is not intended as medical, psychological, or mental health advice. This podcast does not replace diagnosis, treatment, or guidance from a qualified healthcare professional. If you are experiencing severe distress, worsening symptoms, or concerns about your mental or physical health, please seek support from a qualified medical professional.

The Anxiety Relief Podcast is also not a substitute for personalised coaching or therapy. Any examples or suggestions shared are general in nature and may not be suitable for everyone. Always use your own judgement and seek appropriate professional support when needed.

Send a text

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

If you feel like you understand anxiety, are doing everything you’re supposed to do, and yet still feel stuck, this episode is for you.

In this solo episode of The Anxiety Relief Podcast, Ross explains why anxiety recovery often doesn’t feel like progress, even when real change is happening. He breaks down the common traps that keep people feeling frustrated and self-critical, and reframes what progress actually looks like when you’re healing your nervous system.

This episode covers:
Why understanding anxiety isn’t enough on its own
Why measuring progress by how you feel keeps you stuck
The hidden pressure to “feel better”
What real progress in anxiety recovery actually looks like
How to respond differently when anxiety shows up

This episode will help you feel less frustrated, more reassured, and clearer about what actually moves recovery forward.

You’re not failing.
You’re learning.

Disclaimer

The information shared in this podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. This podcast does not replace diagnosis or treatment from a qualified healthcare professional. If you are experiencing severe distress or concerns about your mental or physical health, please seek support from a qualified medical professional.

Send a text

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

In this episode of The Anxiety Relief Podcast, Ross is joined by Eevi Niemelä for an honest conversation about what happens when long-term anxiety begins to turn into depression, low mood, and a loss of hope.

Eevi shares her personal experience of anxiety, how it gradually wore her down, and the impact it had on her confidence, identity, and daily life. Together, they explore the overlap between anxiety and depression, why so many people feel stuck for so long, and what actually helped Eevi begin to rebuild her life.

This episode is not about quick fixes or pretending recovery is easy. It’s about real change, small steps, and how hope can return even when it feels completely out of reach.

This episode will help if:
You feel worn down by anxiety
Your motivation and mood have dropped
You’re scared things won’t improve
You want reassurance that recovery is possible

You’re not broken, and you’re not alone.

Disclaimer

The information shared in this podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. This podcast does not replace diagnosis or treatment from a qualified healthcare professional. If you are experiencing severe distress or concerns about your mental or physical health, please seek support from a qualified medical professional.

Send a text

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

If you understand anxiety, know the symptoms, and yet still find yourself stuck in the same anxious cycles, this episode will help things finally make sense.

In this episode of The Anxiety Relief Podcast, Ross explains one of the most misunderstood parts of anxiety recovery: safety behaviours.

Safety behaviours are the subtle habits we use to try to feel safe when anxiety shows up. Things like body scanning, reassurance seeking, avoidance, constant checking, and trying to calm ourselves immediately. While these behaviours reduce anxiety in the moment, they quietly teach the nervous system that anxiety itself is dangerous, keeping the cycle alive.

In this episode, you’ll learn:

Why anxiety isn’t maintained by the feeling itself, but by how you respond to it
What safety behaviours are and why they feel so convincing
How short term relief creates long term anxiety
Why logic alone doesn’t calm the nervous system
How to gently change your response to anxiety without forcing or fighting it

Ross also shares clear analogies to help you understand what’s really happening in your body, and gives practical, realistic steps you can start using immediately after listening.

This episode is ideal if you feel like you “know” anxiety already, but still struggle to move forward.

You’re not broken.
Your nervous system just needs new experiences of safety.

If you’d like extra support, you’re welcome to join the free Anxiety Relief Hub community or download the free ebook, The Anxiety Relief Roadmap.

Disclaimer:

The information shared in this podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. The Anxiety Relief Podcast does not replace diagnosis or treatment from a qualified healthcare professional. If you are experiencing severe distress, symptoms that concern you, or are unsure about your mental or physical health, please seek support from a qualified medical professional.

Send a text

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com

In this episode, I’m joined by Heidi Johnson, a survivor of the Columbine school shooting, for a compassionate conversation about trauma, anxiety, and the nervous system.

This episode is not graphic. Instead, we explore how anxiety can develop after traumatic experiences, why the body can continue to feel unsafe long after the event has passed, and how healing is possible through understanding and compassion.

We talk about triggers, survival responses, and what it’s really like living with anxiety after trauma. Most importantly, this conversation is about removing shame and helping you understand that your body isn’t broken, it learned how to survive.

If you’ve ever felt on edge for no clear reason, struggled with panic, or wondered why anxiety hasn’t gone away even when life feels calm, this episode will help you understand yourself better and feel less alone.

Listener discretion advised. This episode includes discussion around trauma and anxiety.

This episode is for information and educational purposes only. It reflects personal experiences and is not medical or therapeutic advice. Listening does not create a professional relationship. If you’re struggling, please seek support from a qualified professional.

Send a text

Support the show

Ross Rolph is an anxiety coach who helps people understand anxiety, stop fearing their symptoms, and build a calm, confident life.

If you found this episode helpful, please follow the podcast and share it with someone who might need it.

You can find free anxiety support and resources at
www.rossrolph.com