Episodes

  • Parenting With Anxiety: Tools For Staying Present When Kids Meltdown

    Parenting With Anxiety: Tools For Staying Present When Kids Meltdown
    Aug 19 2025
    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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    40 mins
  • Anxiety & Phone Notifications: The 60-Minute Digital Detox Method

    Anxiety & Phone Notifications: The 60-Minute Digital Detox Method
    Aug 16 2025
    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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    15 mins
  • Tech Overload: How Constant Pings Keep You On Edge And Anxiety High

    Tech Overload: How Constant Pings Keep You On Edge And Anxiety High
    Aug 12 2025
    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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    43 mins
  • Steady Energy Snacks: How To Stop Anxiety Before It Starts

    Steady Energy Snacks: How To Stop Anxiety Before It Starts
    Aug 9 2025
    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.
    💛 Join Our Supporters Club 💛 Help keep these conversations alive—Click Here
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    43 mins
  • Anxiety And Food: Mastering Your Gut-Brain Connection For Calm

    Anxiety And Food: Mastering Your Gut-Brain Connection For Calm
    Aug 5 2025
    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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    41 mins
  • Anxiety: Done Greater Than Perfect Drill Beats Perfectionist Paralysis

    Anxiety: Done Greater Than Perfect Drill Beats Perfectionist Paralysis
    Aug 2 2025
    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.
    💛 Join Our Supporters Club 💛 Help keep these conversations alive—Click Here
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    15 mins
  • Why Perfect Is The Enemy Of Peace: Break Free From Anxiety Cycles

    Why Perfect Is The Enemy Of Peace: Break Free From Anxiety Cycles
    Jul 29 2025
    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.
    💛 Join Our Supporters Club 💛 Help keep these conversations alive—Click Here
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    43 mins
  • Anxiety Box Breathing: Airport Queue Stress Relief That Actually Works

    Anxiety Box Breathing: Airport Queue Stress Relief That Actually Works
    Jul 29 2025
    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.
    💛 Join Our Supporters Club 💛 Help keep these conversations alive—Click Here
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    16 mins