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  • Anxiety Body Scan: 90-Second Reset For Racing Thoughts

    Anxiety Body Scan: 90-Second Reset For Racing Thoughts
    2025/07/14
    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.
    💛 Join Our Supporters Club 💛 Help keep these conversations alive—Click Here
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    15 分
  • Health Anxiety: How to Stop Obsessing and Start Trusting Your Body

    Health Anxiety: How to Stop Obsessing and Start Trusting Your Body
    2025/07/01
    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
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    31 分
  • Power Pose Minute: Boost Confidence Before Any Event

    Power Pose Minute: Boost Confidence Before Any Event
    2025/06/28
    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
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    22 分
  • Social Anxiety in the Digital Age

    Social Anxiety in the Digital Age
    2025/06/24
    Welcome to “Anxiety: Let’s Make Sense Of This Shit,” hosted by Fabian. In this episode, Fabian guides you through the tangled world of social anxiety amplified by digital life—DMs, Zoom calls, endless notifications—and offers real, relatable insights and tools to help you navigate it all with less dread and more ease.

    In this episode, we explore how social anxiety has evolved in a world dominated by DMs, Zoom calls, and endless notifications. From the racing heart before sending a message to the dread of virtual parties, we unpack why these modern interactions can feel overwhelming. Through personal stories, scientific insights, and practical strategies, we offer tools to help you pause, set boundaries, and find humor in the chaos. If digital social pressure weighs on you, this episode offers understanding and actionable steps to regain calm and connection.

    Key Takeaways
    • Social anxiety is amplified by constant digital connection
    • Ancient brain wiring reacts strongly to online social cues
    • Pausing before reacting helps disrupt anxiety loops
    • Setting boundaries protects mental health in digital spaces
    • Humor and self-compassion reduce the power of anxious thoughts

    What You’ll Discover
    • Why digital interactions trigger deeper anxiety
    • How brain and body respond to social stress online
    • Practical steps to manage anxiety in messaging and calls
    • The role of vulnerability and imperfection in connection
    • Ways to reframe anxious thoughts with kindness and humor

    Resources Mentioned
    • “The Social Anxiety Workbook” by Martin Antony and Richard Swinson
    • Research article: “Social media use and anxiety: Understanding the link” (Journal of Anxiety Studies)
    • Mindfulness apps like Headspace and Calm
    • TED Talk: “The power of vulnerability” by Brené Brown

    Next Episode Preview
    Next week, we’ll dive into health anxiety—learning how to befriend your body and break free from endless worrying. Stay tuned.

    📩 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
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    29 分
  • Pocket Grounding Kit: Instant Calm on the Go

    Pocket Grounding Kit: Instant Calm on the Go
    2025/06/21
    In this episode, we explore a game-changing strategy for handling anxiety in the heat of the moment—no matter where you are. Fabian hands you the Pocket Grounding Kit, a set of tiny, invisible techniques you can use in real life when anxiety tries to hijack your day. Whether you’re standing in line, stuck in traffic, or about to speak up in a meeting, these simple tools will help you anchor yourself, reclaim calm, and get back in control. If you’ve ever felt helpless when anxiety strikes, this episode is for you.

    Key Takeaways
    • How to anchor yourself with physical sensation, sound, and breath
    • Why grounding techniques interrupt anxiety spirals
    • Simple steps for practicing calm in any situation
    • How small habits can create lasting change
    • The science behind why tiny tools work

    What You’ll Discover
    • A three-step Pocket Grounding Kit you can use anywhere
    • Tips for making grounding a daily habit
    • How grounding taps into your nervous system’s brake pedal
    • Real-life ways listeners use grounding in tough moments
    • Why quick resets are more effective than you think

    Resources Mentioned
    • “The Body Keeps the Score” by Bessel van der Kolk
    • “Rewire Your Anxious Brain” by Catherine Pittman
    • Headspace app: www.headspace.com
    • “The Anxiety and Phobia Workbook” by Edmund Bourne

    Next Episode Preview
    Next Tuesday, we’ll tackle Social Anxiety in the Digital Age, unpacking why online interactions can ramp up nerves and how to navigate them. This Saturday’s Boost will bring you the Power Pose Minute—a quick way to reset your confidence on demand.

    📩 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
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    24 分
  • Panic Attack Playbook: How to Recognize, Ride Out, and Recover with Confidence

    Panic Attack Playbook: How to Recognize, Ride Out, and Recover with Confidence
    2025/06/17
    In this episode, Fabian cracks open the panic attack playbook, guiding you through the chaos of sudden anxiety and showing that, no matter how alone you feel, there’s a way through. He starts by vividly describing the moment panic strikes, dismantling the myth that only certain people suffer and showing how universal—and survivable—these episodes really are. With raw personal stories and real listener voice notes, you’ll hear what it’s actually like when panic hijacks your life and discover just how common these experiences can be.

    Fabian then dives into the science, explaining why panic attacks happen, what’s going on in your brain and body, and how old survival systems can sometimes steer us wrong. You’ll learn how thoughts, memories, and even breathing patterns can set off the alarm, and why some people are more sensitive to these triggers. Through clear, compassionate explanation, he tackles the biggest myths and reminds you that panic is always temporary, never dangerous, and absolutely not a personal failing.

    From there, you’ll get a practical toolkit: the simplest breathing techniques, grounding exercises, and everyday routines you can use to calm your system and reclaim your day. Fabian shows how humor can help you outwit anxiety, using real-life examples and playful storytelling to transform moments of panic from disasters into punchlines. You’ll discover the power of connection—how sharing your story or just hearing someone else’s can break the spell of shame and isolation.

    By the end, you’ll have a new perspective on panic attacks: not as proof of weakness but as a sign your body is trying to protect you. Fabian recaps the core lessons and gently challenges you to try one small strategy this week—whether it’s riding the wave, laughing at anxiety’s drama, or reaching out for support. The episode wraps up with encouragement, a preview of the next two episodes (“Pocket Grounding Kit” and “Social Anxiety in the Digital Age”), and an invitation to join the Supporters Club, so you can keep these honest, practical conversations alive.

    Key Takeaways
    • Panic attacks are uncomfortable but never dangerous
    • Knowledge about panic breaks the cycle of fear
    • Breathing and grounding are your go-to in the moment
    • Humor and connection make anxiety less powerful
    • Progress comes from small wins and self-compassion

    What You’ll Discover
    • The science behind why panic attacks happen
    • Real stories that make anxiety feel less isolating
    • Simple techniques to calm panic wherever you are
    • The role of humor in taming anxiety’s drama
    • How sharing your experience builds resilience

    Resources Mentioned
    • “The Anxiety and Phobia Workbook” by Edmund J. Bourne
    • “Dare: The New Way to End Anxiety and Stop Panic Attacks” by Barry McDonagh
    • Calm app (calm.com)
    • Anxiety Canada (anxietycanada.com)
    • “Hope and Help for Your Nerves” by Dr. Claire Weekes

    Next Episode Preview
    This Saturday’s Boost brings you “Pocket Grounding Kit,” with fast, portable tools for managing anxiety on the go. Next Tuesday’s main episode explores “Social Anxiety in the Digital Age”—strategies for thriving in an always-on world.

    📩 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
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    46 分
  • One-Breath Reset: Simplified 4-7-8 Technique for Instant Anxiety Relief

    One-Breath Reset: Simplified 4-7-8 Technique for Instant Anxiety Relief
    2025/06/14
    In this episode, I reveal how a single counted breath can become an instant anxiety rescue, offering rapid relief anytime stress strikes. You’ll discover how to distil the classic four-seven-eight breathing technique into a stripped-down, ultra-portable practice that demands no special training, apps, or quiet environment. Together, we’ll walk through each step of the breath, experience its calming effects firsthand, and explore the biological mechanisms that make it so powerful. You’ll also get actionable cues for remembering the reset when you need it most and guidance on adapting the timing for your comfort and safety. By episode’s end, you’ll have a robust, rigorously tested, science-backed strategy to disrupt stress spirals on demand, giving you real-time calm with just one breath.

    Key Takeaways
    • A single counted breath can interrupt the stress cycle and bring rapid relief to overwhelming anxiety
    • Extending your exhale sends a safety signal to your nervous system, shifting from fight-or-flight to rest-and-digest
    • This technique requires no equipment, apps, or special environment and can be executed in under ten seconds
    • Consistent practice helps your brain learn to calm itself more quickly during future stress surges and overwhelm
    • You can adapt timing and intensity for personal comfort while still benefiting from rapid breathing resets in any setting

    What You’ll Discover
    • Step-by-step guidance to perform a simplified four-seven-eight breath you can do anywhere, anytime with minimal effort
    • Why a longer exhale uniquely activates your parasympathetic system to trigger relaxation responses immediately for immediate release
    • Practical cues and anchoring techniques in real time to help you remember and apply the reset under pressure
    • Real-world examples of using this one-breath strategy in everyday scenarios like work, traffic, or social settings for quick relief
    • Tips for adjusting breath counts safely and effectively if you feel lightheaded or distracted during practice

    Resources Mentioned
    • The Healing Power of the Breath by Richard P. Brown MD and Patricia L. Gerbarg MD
    • Why Zebras Don’t Get Ulcers by Robert M. Sapolsky explores stress biology and coping mechanisms
    • Breathe: The New Science of a Lost Art by James Nestor on the power of proper respiration
    • Calm app for guided breathwork exercises and mindfulness sessions on mobile devices
    • Harvard Health Publishing article “Relaxation techniques: Breath control helps quell errant stress response”

    Next Episode Preview
    Next Tuesday’s main episode will break down the Panic Attack Playbook, showing you how to recognise panic triggers, ride out surges, and recover with confidence. And this Saturday’s Boost, we’ll guide you through assembling a Pocket Grounding Kit so you can carry tiny tools for big calm wherever you go.

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

    Join our Supporters Club and help keep these conversations alive: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support
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    15 分
  • How to Thrive at Work: Overcoming Workplace Anxiety Without Burning Out

    How to Thrive at Work: Overcoming Workplace Anxiety Without Burning Out
    2025/06/10
    In this episode, we crack open the truth about workplace anxiety—why it shows up, how it impacts you, and how you can finally start thriving in your job without losing yourself to the grind. If you’ve ever felt that sudden stomach drop before a meeting or worried that your “professional mask” might slip, you’re not alone. Fabian brings a candid, deeply relatable perspective to the universal struggle of turning workplace pressure into performance, without crossing the line into burnout. Through personal stories, listener experiences, and a breakdown of the science behind anxiety at work, this episode offers a practical toolkit for managing stress, building resilience, and rediscovering your sense of humor—even when the office feels like a pressure cooker.

    Key Takeaways
    • Workplace anxiety is normal and does not mean you are weak
    • Small daily shifts can have a big impact on your well-being
    • Humor and connection are powerful tools for breaking anxiety cycles
    • Setting boundaries is key to protecting your energy at work
    • Self-compassion is essential for long-term resilience

    What You’ll Discover
    • Why anxiety shows up so strongly at work and how to spot early signs
    • Real stories from people who have faced and managed workplace anxiety
    • The science behind stress responses in modern offices
    • Actionable strategies for breathing, boundaries, and micro-breaks
    • How to use laughter and connection to build a better workday

    Resources Mentioned
    • “Dare: The New Way to End Anxiety and Stop Panic Attacks” by Barry McDonagh
    • “Burnout: The Secret to Unlocking the Stress Cycle” by Emily and Amelia Nagoski
    • American Psychological Association—Workplace Stress Research
    • UC Berkeley Greater Good Science Center—Workplace Well-Being Articles
    • Headspace app—Mindfulness and stress reduction for work

    Next Episode Preview
    This Saturday’s Boost is all about mastering a one-breath reset—an ultra-simple breathing technique to anchor yourself anywhere, anytime. And next Tuesday’s episode is the Panic Attack Playbook, breaking down exactly what’s happening when panic strikes and how to get through it, one step at a time.

    📩 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
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    36 分