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  • 3-Minute Morning Grounding Routine

    3-Minute Morning Grounding Routine
    2025/05/31
    In this episode, Fabian delivers a lightning-fast reset for your most anxious mornings: the three-minute grounding routine. Forget complicated rituals and wellness clichés—this is about carving out a tiny pocket of calm before anxiety sets the tone for your whole day. You’ll hear why the first few minutes after you wake up are make-or-break for your nervous system, and how a few intentional breaths can keep the morning cortisol surge from hijacking your mood. Fabian walks you through the core routine in real time, so you can follow along from your bed. He explains why this practice actually works, sharing what research says about anxiety, stress hormones, and the power of short, simple habits. You’ll pick up practical tips for making grounding a habit, even when you feel tired or skeptical. If your mind races as soon as you wake up—or if you just want a more peaceful start—this episode offers a compassionate, no-nonsense strategy you can use tomorrow morning. Plus: learn what to do if you fall off track, why perfection is overrated, and how every day is a new chance to get grounded. Stay tuned for the next main episode on beating morning anxiety and the next Boost for a quick “Desk De-Stress Stretch” you can use at work.

    Key Takeaways
    • Grounding yourself for three minutes can change the course of your day
    • The morning cortisol spike fuels anxiety for many people
    • Simple routines, done consistently, retrain your brain and body
    • You don’t need perfection or silence to benefit from grounding
    • Every morning is a new opportunity to try again

    What You’ll Discover
    • Why anxious mornings feel so intense and how to interrupt the cycle
    • The science behind the cortisol awakening response and anxiety
    • A step-by-step demo of the three-minute grounding routine
    • Practical ways to make this practice stick in real life
    • How to handle setbacks and keep moving forward

    Resources Mentioned
    • The Body Keeps the Score by Bessel van der Kolk
    • “How Mindfulness Changes the Emotional Brain” – Harvard Health Publishing
    • The Anxiety and Phobia Workbook by Edmund J. Bourne
    • Mindfulness-Based Stress Reduction resources – University of Massachusetts
    • “The Cortisol Awakening Response and Stress” – Journal of Psychosomatic Research

    Next Episode Preview
    Next Tuesday, we dig into why anxiety spikes in the morning and how to beat it before it beats you. Saturday’s Boost: a quick “Desk De-Stress Stretch” to melt away tension while you work.

    📩 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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    13 分
  • Sleep & Anxiety: Repairing Your Rest

    Sleep & Anxiety: Repairing Your Rest
    2025/05/27
    In this episode of Anxiety: Let’s Make Sense Of This Shit, Fabian cracks open the complicated, deeply human relationship between anxiety and sleep. If you’ve ever lain awake at three in the morning with your thoughts spiraling, feeling isolated and frustrated, this conversation is for you. Through personal stories, a moving listener voice note, and plenty of gentle irreverence, Fabian shines a light on why sleep goes sideways when anxiety shows up—and why it’s not your fault. You’ll learn about the biological loops that keep you awake, the lies anxiety tells you in the dark, and the practical science that points the way back to real rest. The episode moves beyond typical sleep hygiene advice, focusing instead on sustainable habits, self-compassion, and the reality of building a healthier relationship with sleep, one imperfect night at a time.

    Key Takeaways
    • Sleep and anxiety create a feedback loop that fuels each other
    • Your brain’s survival wiring disrupts rest, not your character
    • Progress comes from consistency, not chasing perfect nights
    • Self-compassion interrupts anxiety’s hold on your sleep
    • Small wins and humor help build long-term resilience

    What You’ll Discover
    • How anxious brains sabotage sleep at night
    • The science behind why routines matter more than quick fixes
    • Techniques for calming the nervous system before bed
    • Ways to laugh at anxiety’s worst tricks and thoughts
    • How to reframe setbacks as normal steps in healing

    Resources Mentioned
    • The Sleep Solution by W. Chris Winter, MD
    • Why We Sleep by Matthew Walker, PhD
    • CBT-I Coach app
    • American Academy of Sleep Medicine website
    • “Sleep and Anxiety: A Bidirectional Relationship” (Current Psychiatry Reports, 2019)

    Next Episode Preview
    Saturday’s Boost brings you a Three-Minute Morning Grounding Routine—perfect for resetting after a rough night. Next Tuesday, join us for “Morning Anxiety: Beating the Cortisol Spike,” where we’ll take on those rough mornings and how to reclaim them for yourself.

    📩 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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    30 分
  • Simple Sleep Hacks for Better Nights: Beat Anxiety and Family Stress

    Simple Sleep Hacks for Better Nights: Beat Anxiety and Family Stress
    2025/05/23
    Welcome to Anxiety: Let’s Make Sense Of This Shit, hosted by Fabian. In this episode, Fabian takes you inside the real struggle of trying to get a decent night’s sleep when your mind won’t stop spinning, your family is in full holiday mode, or you’re just plain anxious about what tomorrow might bring. You’ll hear why bedtime so often feels like a replay of every awkward conversation, unfinished to-do list, or family squabble—and why none of that means you’re failing at rest. Fabian shares personal stories, science-backed tips, and practical hacks that you can use tonight, whether you’re sleeping in your own bed or on a cousin’s lumpy sofa. You’ll learn how to create a routine that actually works, set boundaries even when relatives push back, and handle those racing thoughts that show up the minute your head hits the pillow. This episode is for anyone who wants to carve out real rest in a busy, noisy, or anxious home—no perfection required. If you’re tired of the “just relax” advice, you’ll find warmth, humor, and honest strategies that treat you like a human, not a robot. Whether you’re looking for a better way to wind down or just need to hear you’re not alone, you’ll find the kind of encouragement here that makes sleep feel possible again.

    Key Takeaways
    • Simple routines signal to your brain that it’s time to unwind
    • Boundaries around bedtime protect your energy and sanity
    • Nighttime brain dumps make it easier to let go of worry
    • Breathing and muscle relaxation can ease stress and tension
    • Progress in sleep is about small, steady wins

    What You’ll Discover
    • How anxiety and family tension mess with your rest
    • Ways to create comfort, even in a chaotic house
    • How to set limits without feeling guilty
    • Practical tools for managing nighttime overthinking
    • Tips to recover from rough, restless nights

    Resources Mentioned
    • “Why We Sleep” by Matthew Walker
    • Insight Timer (app)
    • “The Sleep Solution” by W. Chris Winter
    • Calm (app)
    • Anxiety Canada: Self-Help Strategies

    Next Episode Preview
    Next week, we’ll tackle holiday stress and family chaos—how to protect your peace, hold your boundaries, and still have a laugh. You won’t want to miss it.

    📩 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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    15 分
  • How Sleep Impacts Anxiety: Resting Your Mind.

    How Sleep Impacts Anxiety: Resting Your Mind.
    2025/04/01
    How Sleep Impacts Anxiety: Resting Your Mind

    Struggling with sleep and feeling more anxious the next day? You're not alone. Anxiety and poor sleep are deeply connected, creating a cycle that can feel impossible to break. But what if self-compassion and small habit changes could transform your nights and ease your anxiety?

    What You’ll Learn:

    • Why anxiety makes it harder to fall and stay asleep.
    • How sleep deprivation intensifies anxious thoughts.
    • The role of self-compassion in calming nighttime anxiety.
    • Practical techniques like the 5-4-3-2-1 grounding method for better sleep.
    • How to break the cycle of anxious nights and exhausted mornings.

    Want to support the podcast and get ad-free listening? Join the Supporters Club for just $3 a month! Sign up here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support

    You deserve rest, and you have the power to change your relationship with sleep and anxiety. Share this episode with someone who needs better nights and calmer days, and let’s make sense of this sh*t together!
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    49 分
  • Quick Social Skills for Anxiety: Instant Confidence Boosts

    Quick Social Skills for Anxiety: Instant Confidence Boosts
    2025/03/29
    Quick Social Skills for Anxiety: Instant Confidence Boosts

    Ever felt overwhelmed in social situations, unsure of what to do with your hands, your words, or even your breathing? Anxiety has a way of tightening its grip just when we need to feel most at ease. But what if you had a simple, science-backed technique to relax on the spot?

    In this episode, we explore Progressive Muscle Relaxation (PMR)—a powerful, fast-acting tool that helps you physically release tension, sending a signal to your brain that it’s safe to relax. You’ll get a guided PMR session you can follow along with, plus insights into how this practice helps rewire your nervous system for long-term stress relief.

    What You’ll Learn:
    ✔️ How PMR can instantly reduce social anxiety.
    ✔️ A step-by-step guided session to release physical tension.
    ✔️ Why muscle relaxation helps train your brain for long-term calm.
    ✔️ How to discreetly use relaxation techniques in real-life social situations.
    ✔️ The secret to building confidence through small, consistent relaxation habits.

    💡 Support the Podcast
    Love the show? Get ad-free episodes and help us keep creating for just $3/month! Join the Supporters Club today:Click here to sign up.

    Final Thought: Social anxiety doesn’t have to control you. This episode gives you a quick, effective tool to feel more confident in any situation. Try it today, and share it with someone who needs it! 💙
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    17 分
  • Overcoming Social Anxiety: Practical Tips

    Overcoming Social Anxiety: Practical Tips
    2025/03/25
    Strategies to Manage Social Anxiety in Daily Life

    Social anxiety can quietly erode your sense of identity, especially after trauma—but what if you could reclaim who you are with small, practical steps each day?

    What You'll Learn:
    • Why social anxiety often intensifies following traumatic experiences.
    • Personal insights and real-life examples illustrating the challenges of reclaiming identity post-trauma.
    • Easy-to-follow strategies including breathing exercises, grounding techniques, and gradual exposure.
    • How humor and moments of levity can reduce anxiety and support identity reconstruction.
    • Effective ways to build routines and set healthy boundaries that ease anxiety over time.
    Support the conversation and help us reach more people dealing with anxiety. Join our Supporters Club for just $3 a month to gain exclusive access and keep the dialogue going.

    Social anxiety might feel overwhelming, but with consistent practice and a supportive community, daily life can become manageable and even enjoyable again. Share this episode with someone who could use a bit of encouragement, and let's make sense of this sh*t together.

    Become a supporter of this podcast: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support.
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    1 時間 7 分
  • Meditation for Anxiety: A Simple Guide to Instant Calm

    Meditation for Anxiety: A Simple Guide to Instant Calm
    2025/03/22
    Meditation: A Quick Guide to Instant Calm

    When anxiety hits, meditation can feel impossible. But what if you had a simple, no-fuss guide to finding calm in just a few moments? Whether you're feeling overwhelmed, restless, or stuck in your thoughts, this episode will help you ground yourself and regain control—wherever you are.

    What we will cover:

    • Why meditation doesn’t require a silent mind—and how to make it work for you.
    • Quick and effective meditation techniques to calm anxiety in real-time.
    • How movement, mantras, and visualization can transform your mental state.
    • The science behind why meditation rewires your brain for resilience.
    • Practical ways to integrate mindfulness into everyday life without extra effort.

    Want to help us help more people? Join the Supporters Club for just $3 a month to get ad-free listening and support our mission to make mental health resources accessible.

    Sign up here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support

    Meditation isn’t about perfection—it’s about presence. Even a single mindful breath can shift your body out of stress and into calm. If this episode helps, share it with someone who needs a moment of peace today. Let’s make sense of this sh*t together.
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    19 分
  • Coping with Panic Attacks: Techniques That Actually Work

    Coping with Panic Attacks: Techniques That Actually Work
    2025/03/18
    Panic attacks can feel like they take control of your entire body, leaving you powerless in the moment. But what if you had a set of proven techniques to stop them in their tracks? In this episode, we break down the science behind panic, why it happens, and the best strategies to regain control—no matter where you are.

    What You’ll Learn:
    • How panic attacks hijack your brain and body
    • The best grounding techniques to stop panic fast
    • Why humor can be a secret weapon against anxiety
    • How to rewire your brain’s fear response with exposure therapy
    • Practical tools for handling anxiety in social situations
    Call to Action:If this episode helped you, consider joining our Supporters Club for just $3 a month—you’ll get ad-free listening and help us continue creating content that makes a difference. Sign up here: Spreaker Supporters Club

    Final Thought:Panic attacks don’t define you, and they don’t have to control your life. The right tools, perspective shifts, and daily practices can make a huge difference. If you know someone who struggles with panic or social anxiety, share this episode with them. Let’s make sense of this sh*t together!
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    43 分