『Anxiety Podcast』のカバーアート

Anxiety Podcast

Anxiety Podcast

著者： Fabian
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Anxiety Podcast is part of the Making Sense of It series. This show serves skeptical, busy adults (25–55) who want 2–5 minute, evidence-based anxiety resets they can feel in their body immediately—at work, in bed, or before a meeting. We own panic, acute anxiety, nervous system reset, vagus nerve, health anxiety, anticipatory worry, and scenario-specific protocols. We never drift into trauma/CPTSD framing, grief/loss content, or vague "just relax" advice. Speed, specificity, and mechanism-in-one-sentence are the brand promise. --- Listen on Spotify and Apple Podcasts. Search for this show on Spotify for weekly episodes on anxiety, worry, panic, and practical calm tools — new episodes every week. Topics include: Anxiety: Let's Make Sense Of This Shit. Audio for this show is produced with AI assistance. Episodes are researched, scripted, and reviewed for accuracy before release.

Become a supporter of this podcast: https://www.spreaker.com/podcast/anxiety-podcast--6351689/support.© 2026 Let's Work This Sh*t Out 個人的成功 心理学 心理学・心の健康 社会科学 自己啓発 衛生・健康的な生活
エピソード
  • Anxiety Trigger Map: Catch Spirals Before Panic Hits Hard Today

    Anxiety Trigger Map: Catch Spirals Before Panic Hits Hard Today
    2026/09/02
    In this episode, we speak directly to listeners over sixty who face sudden anxiety spikes that arrive without warning. Learn how to map your personal triggers by noticing the first body signals in the chest or breath before any clear thought forms. Discover why treating anxiety as a physical cue rather than a thinking problem lets you interrupt the spiral fast with simple resets. We break down external triggers like schedule changes and internal ones like sudden breath shifts, plus how steady daily routines make early markers stand out. Practice the three-minute breath and movement steps while calm so they work automatically when a cycle nine trigger hits at the desk or in the night. This practical approach shortens anxiety waves and helps you regain control quickly without waiting for the full panic to build.

    Key Takeaways:
    • Catch early chest or breath signals to shorten anxiety cycles fast.
    • Build trigger maps that cut full panic waves by half.
    • Apply quick physical resets to calm the nervous system in minutes.
    • Strengthen routines so small changes become clear early warnings.
    • Prevent escalation by acting on body cues before thoughts race.

    What You'll Discover:
    • Why the body signals anxiety before the mind notices any cause.
    • How external schedule shifts and internal sensations follow the same path.
    • The power of practicing resets during calm moments for automatic use later.
    • That balanced meals and sleep turn tiny deviations into visible cues.
    • Mapping repeated markers gives the prefrontal cortex a concrete way to respond.

    Recommended Resources:
    • National Institute of Mental Health anxiety information and reports
    • Journal of Anxiety Disorders published studies on trigger mapping
    • Beck Institute for Cognitive Behavior Therapy protocols and tools
    • Harvard Medical School articles on interoceptive awareness and anxiety

    Coming Up Next
    Next episode we share advanced ways to handle nighttime anxiety spikes with even quicker body resets that fit right into your evening routine.

    📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
    💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/anxiety-podcast--6351689/support

    If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.
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    45 分
  • Feet-on-Floor Orient: Stop Gate Panic Before Boarding

    Feet-on-Floor Orient: Stop Gate Panic Before Boarding
    2026/09/02
    In this episode, we cover Travel gate panic: feet-on-floor orient before boarding call starts. The conversation opens with: Welcome back to Anxiety Podcast. I am Fabian, and today we're fixing a very specific, very annoying moment: gate panic. You know the scene. You're sitting at the departure gate, scrolling your phone, feeling reasonably fine. Then the boarding call crackles over the PA, and your heart slams, your palms go damp, and your brain turns to static. You haven't even stood up yet, and your body is already at a nine out of ten. Listen for the key context, practical takeaways, and the most important points to carry forward.

    What You'll Discover:
    • Core context for Travel gate panic: feet-on-floor orient before boarding call starts
    • Practical steps you can use today
    • How stress shows up in the body during this pattern
    • What to watch for when intensity rises
    • One takeaway to practice after listening

    Key Takeaways:
    • Small actions compound over time
    • Body cues matter as much as thoughts
    • Support and pacing reduce overwhelm

    Recommended Resources:
    • The Body Keeps the Score by Bessel van der Kolk
    • grounding exercises
    • somatic experiencing

    📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
    💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/anxiety/support

    If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.
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    15 分
  • Anxiety Relief: Box Breathing When Your Chest Tightens Suddenly

    Anxiety Relief: Box Breathing When Your Chest Tightens Suddenly
    2026/09/01
    In this episode, learn a fast 30-second box breathing reset that stops sudden chest tightness from anxiety before it spreads. When pressure hits at your desk or before a big moment, this four-count inhale, hold, exhale, and empty hold pattern sends direct signals to your vagus nerve. It activates calm in the body without needing thoughts to settle first. Real listener stories show it works during deadlines and live events, backed by Stanford research on lowered cortisol and studies tracking heart rate drops in under two minutes. Daily practice builds the habit so the technique becomes automatic. You stay grounded, finish tasks, and avoid losing the afternoon to panic. The method fits seated or standing spots and pairs with simple grounding steps for lasting relief anywhere.

    Key Takeaways:
    • Interrupt sudden tightness before it turns into full panic.
    • Activate the vagus nerve for fast physical calm signals.
    • Ease chest restriction and restore fuller breaths quickly.
    • Lower daily stress levels through consistent short practice.
    • Stay focused and productive during unexpected pressure spikes.

    What You'll Discover:
    • Breath counts reach the nervous system faster than pep talks.
    • The empty exhale hold creates immediate space in tight ribs.
    • Calm practice makes the reset automatic during real spikes.
    • Body changes happen before thoughts catch up to the shift.
    • Four equal counts work at desks, stages, or in hallways.

    Recommended Resources:
    • Stanford University research on rhythmic breathing and cortisol reduction
    • European Journal of Applied Physiology 2018 study on paced breathing and vagus activity
    • Frontiers in Psychology 2019 paper on six breaths per minute and heart rate variability
    • Journal of Behavioral Medicine 2020 research on desk-based box breathing trials
    • University of Arizona findings on chest tightness relief through timed breathing

    Coming Up Next
    Next time we explore how to weave box breathing into bedtime routines so evenings feel quieter and sleep comes easier without replaying the day.

    📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
    💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...

    If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.
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    25 分
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